Music, Arts, Physical Education and Health

9 Department of Education
National Capital Region

SCHOOLS DIVISION OFFICE
MARIKINA CITY
Music, Arts, Physical Education and Health

PHYSICAL EDUCATION
First Quarter-Module 2
Weight Management
Writer: Arvin Lark P. Santiago

Validator: Rowena H. Gonzales
0
DISCIPLINE • GOOD TASTE • EXCELLENCE
What I Need to Know
Module 3 – Weight Management
Learning Competencies and Objectives
● Involves oneself in community service through sports officiating and physical

activity programs PE9PF-Ie-h-41
● Evaluate current eating habits based on the dietary recommendations such as
the Philippine Food Pyramid and Pinggang Pinoy.
● Identify the merits of food products based on its food label.
● Explain the role of nutrition in supporting your physical activity at home or in
the community.
What I Know
Read and understand the questions carefully and choose the best answer. Write the
letter of the answer on a separate sheet of paper. The result of the pre-assessment will
check your prior knowledge, understanding and skills on this module.
1. It is a body's relative mass or the quantity of matter contained by it.

A. Calories B. Health C. Weight D. Nutrition
2. You want to help your friend to lose his weight, you can do the following except
_________.
A. Encourage him to join in morning jog everyday.
B. Tease him until he realize that he needs to lose weight.
C. Join with him in different physical activities in you barangay.
D. Help him to monitor his food intake and some physical activities.
3. It is a process which can be achieved by increasing exercise and decreasing caloric

intake.
A. Weight balance C. Weight management
B. Weight gain D. Weight loss
4. You are the Sangguniang Kabataan (SK)- Chairman of your barangay, identify the
best project that you can propose in promoting weight management to the youth.
I. Feeding programs to the children regardless of their weight.
II. Conduct physical activities and seminars for the overweight and obese youth.
III. Supply milk for the children who need to gain weight.
IV. Promote gambling for the youth to earn money to buy foods for their family
A. I and II B. II and III C. III and IV D. I and IV
5. It is a unit of heat used to indicate the amount of energy that foods will produce in
the body.
A. Nutrients B. Vitamins C. Minerals D. Calories
1
6. It is the amount of energy required for physical activity. It determines how many
calories you are burning while doing physical activities.
A. Thermic effect of physical activity C. Thermic effect of Food
B. Basal Metabolic Rate D. Total Energy Expenditures
7. It is the amount of energy required to digest and absorb food.

8. This is defined as energy required to maintain your body at rest. You will undergo
with the test which determines how many calories you are burning at rest.
9. It is the process of adopting long-term lifestyle modification to maintain

healthy body weight on the basis of a person’s age, gender and height. This includes
eating a healthy diet and having physical activities.
A. Weight gain C. Weight Management
B. Weight loss D. Weight balance
10. This is an Energy Balance occurs when you expend more calories than you consume
resulting in weight loss.
A. Positive EB B. Negative EB C. Neutral EB D. High EB
11. You want to help your neighbor to gain weight. Identify the incorrect way to help
him/her.
A. Tell him/her to eat more nutritious food but less physical activities.
B. Avoid eating junk food and with preservatives.
C. Eat a variety of food then, just sit and relax all the time.
D. Consult specialist that will help him/her.
12. This is an Energy Balance occurs when you consume more energy (calories) than
you expend, resulting in weight gain.
13. It is a number that estimates how much energy the body uses during a specific
activity.
A. Weight Management C. Total Energy Expenditure
B. Metabolic Equivalent for Task D. Basal Metabolic Rate
14. This is an Energy Balance occurs when the number of calories you consume equals
the amount that you expend.
15. BMI stands for _______________.

A. Body Measurement Instruction C. Body Metabolic Index
B. Body Mass Index D. Body Mass Interpretation
2
Module
Weight Management
3
In your previous lesson, you encountered the common injuries experienced by the
officials and athletes. This time, you will be discussed on how to manage your weight to
make yourself healthier and can do all the physical activities that we want and need to
do and be a good model in the community.
What’s In
Activity: WORD HUNT
Direction: Let us review your prior knowledge about First Aid. Look for the 5 words in
the puzzle that are related to First Aid and write it on the opposite side space provided
for. Then, write a short definition of each word as you can recall from the previous
module.
S T R A I N C E G C O
D I S L O C A T I O N
Q E B P G L E G T M R
A N R T R U T E F P N
S E P U B A Q U G R T
F I R S T A I D T E E
D U I G M C F N E S R
F J S U R X A Z S S C
G D E R B T Y R D I S
C O I U Y T E S F O P
1. Word: ___________________________________
Definition:____________________________________________________________
2. Word: ___________________________________
Definition:____________________________________________________________
3. Word: ___________________________________
Definition:__________________________________________________________
4. Word: ___________________________________
Definition:___________________________________________________________
5.Word: ___________________________________
Definition:____________________________________________________________
3
What’s New
Activity: COMMUNITY MAPPING
Direction: While ensuring safety precautions and preventive measures, go for a walk
around your neighborhood and see how it supports an active, healthy lifestyle. Check
the following that apply.
◻ The walking route is attractive and pleasant

◻ Sidewalks are present on both sides of the street
◻ Sidewalks are well-maintained
◻ Sidewalks are wide enough for two or three people to walk side by side
◻ Public transportation is within walking distance from homes
◻ Homes are within walking distance of shopping centers, grocery stores, services,
schools, parks and playground, recreation facilities, and workplaces.
(Adapted from the CSEP Neighborhood Active, Healthy Design Checklist)
Processing Questions
1. How would you evaluate your neighborhood? Does it support active, healthy
living? _________________________________________
2. How does a healthy, active neighborhood help you in achieving optimal
fitness? _______________________________________________
3. How can you promote an active healthy lifestyle in your neighborhood in this
time of pandemic? List down some ways below.
__________________________________________________________
Congratulations! You’ve done the preliminary activities

successfully on your own. I think you are more than ready for
the next stage!
What is It
POINTS TO PONDER:
1. What do you think will happen if calorie intake exceeds your calorie consumption?
2. What happens if your calorie consumption exceeds your calorie intake?
3. How much calorie do you need to keep yourself active while planning to lose, gain or
maintain weight?
4. How significant is nutrition involvement in sports officiating or community physical
activities?
It seems like it should be a simple formula, your body mass increases when you take in
more calories, and decreases when you burn off unwanted calories, yes, it’s that simple.
Well, okay, it’s really not, but understanding caloric intake and your body mass index
is important if you are trying to monitor your weight, lose weight, or build muscle. Body
mass index is a number that represents your weight distribution, for average persons it
is a good indicator of whether or not you are overweight.
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The first thing you should know about calorie intake is that it is better to eat several
small meals daily, with a couple of snacks in between, rather than eating one or two
large meals. This keeps your metabolism high and working to burn those calories. If you
eat only one or two medium to large sized meals daily, your body’s metabolism will slow
in an effort to preserve those calories if you are not exercising to burn them.
Weight management is the process of adopting long-term lifestyle modification to

maintain a healthy body weight on the basis of a person's age, sex and height. Methods
of weight management include eating a healthy diet and increasing physical activity
levels. It is used to describe both the techniques and underlying physiological processes
that contribute to a person's ability to attain and maintain a certain weight.
Most weight management techniques encompass long-term lifestyle strategies that

promote healthy eating and daily physical activity. Moreover, weight management
involves developing meaningful ways to track weight over time and to identify ideal body
weights for different individuals. Due to the rising obesity rates in many parts of the
world, proper weight management strategies most often focus on achieving healthy
weights through slow but steady weight loss, followed by maintenance of an ideal body
weight over time.
How can proper nutrition help you achieve and maintain a healthy weight? Most
teenagers like you are faced with these challenges. It may seem like a simple balance
between your caloric intake and caloric expenditure. However, many factors affect how
much or how little we eat. Our food choices are sometimes influenced by our
preferences; what is convenient or on the go; what gives us pleasure or comfort like
sweets. It is important to realize that we eat in order to provide our body with nutrients.
NUTRITION AND WEIGHT

When you consume basically the same number of calories as you expend, your body
weight remains relatively stable. If you want to gain weight, you must manipulate
this balance between caloric intake and caloric expenditure.
Calorie is defined as the energy value of food and it is measured in terms of the
amount of the heat it takes to raise the temperature of 1 gram of water to 1-degree
Celsius.
How does our body use calories? In order to sustain our bodily functions or body uses
up calories. The amount of calories needed to sustain these functions while we are in a
resting state is about 60-75% of all calories that we burn in a day. This is represented
by our Basal Metabolic Rate (BMR). The energy that our body uses in order to digest,
transport, metabolize, and store food amounts of 10% of all our daily caloric intake is
referred to Thermic Effect of Food (TEF). Finally, the energy cost of all our muscular
contractions that result from our participation in physical activities is referred to
Thermic Effect of Activity (TEA) which amounts to 20-30& of our total daily
expenditure.
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Gaining Weight
People who are inactive and do not exercise as much burn fewer calories than people
who are active. Now, if your calorie intake from food consumption happens to be
greater than your energy expenditure, an energy imbalance occurs resulting in
gaining weight.
Losing Weight
On the other hand, if energy expenditure exceeds calorie intake, weight loss results.
Energy Balance
This compares the amount of energy consumed as food with the amount of energy
expended through the combination of resting metabolism, activities of daily living and
voluntary physical exercise.
THREE STATES OF ENERGY BALANCE:
✔ Positive EB – occurs when you consume more energy (calories) than you
expend, resulting in weight gain.
✔ Negative EB – occurs when you expend more calories than you consume
✔ Neutral EB – occurs when the number of calories you consume equals
the amount that you expend.
There are many available tools to help us make the optimal food choices. In the
Philippines, we have the Pinggang Pinoy (Figure 2) and the Filipino Food Pyramid Guide
(Figure 1) to help us make informed choices about the food we eat and to help us achieve
a balanced diet.
Our country uses the 2012 Nutritional Guidelines for Filipinos “Mga Gabay sa Wastong
Nutrisyon Para sa Pilipino” which was initiated by the Food and Nutrition Research
Institute – Department of Science and Technology (FNRI-DOST). The first one is the
Filipino Food Pyramid Guide. The pyramid is divided into levels of recommended
consumption. Messages about exercise and personal and environmental hygiene serve
as support messages for the pyramid.
The healthy food plate for Filipino adults (Pinggang Pinoy) completes the messages of
the pyramid by showing adequate distribution of nutritious foods in a meal.
Filipino Food Pyramid Guide

Figure 1
http://www.fao.org/nutrition/education/
food-dietary-
guidelines/regions/countries/philippines
/en/
6
Pinggang Pinoy
Figure 2
https://www.doh.gov.ph/node/223
The key messages of the two tools is to:
✔ Eat a variety of foods every day to get the nutrients needed by the body.
✔ Breastfeed infants exclusively from birth up to 6 months, then give appropriate
complementary foods while continuing breastfeeding for 2 years and beyond for
optimum growth and development.
✔ Eat more vegetables and fruits every day to get the essential vitamins, minerals
and fiber for regulation of body processes.
✔ Consume fish, lean meat, poultry, eggs, dried beans or nuts daily for growth and
repair of body tissues.
✔ Consume milk, milk products and other calcium-rich foods, such as small fish
and shellfish, every day for healthy bones and teeth.
✔ Consume safe foods and water to prevent diarrhoea and other food and water-
borne diseases.
✔ Use iodized salt to prevent iodine deficiency disorders.
✔ Limit intake of salty, fried, fatty and sugar-rich foods to prevent cardiovascular
diseases.
✔ Attain normal body weight through proper diet and moderate physical activity to
maintain good health and help prevent obesity.
✔ Be physically active, make healthy food choices, manage stress, avoid alcoholic
beverages and do not smoke to help prevent lifestyle-related non-communicable
diseases.
How will you manage your weight? Make a plan on how to do it by making
your own Pinggang Pinoy.
READING FOOD LABELS

Food labels provide information on the serving size, calories and nutrient content of a
food product. Keep in mind that the % Daily Value of each nutrient, such as the total
fat of 10% in the example below, is based on eating 2,000 calories a day. You may eat
fewer or more calories a day depending on your age, gender, activity level, current
weight, and whether you’re trying to lose or maintain your weight. Be guided by the food
pyramid in terms of the serving size.
7
1. Check the Serving size first.
All the numbers on this label
are for a 2/3-cup serving.
2. This package has 8 servings.
If you eat the whole thing,
you are eating 8 times the
amount of calories, carbs, fat,
etc., shown on the label.
3. Total Carbohydrate shows
you types of carbs in the
food, including sugar and
fiber.
4. Choose foods with more fiber,
vitamins, and minerals.
5. Choose foods with lower
calories, saturated fat,
Figure 3 sodium, and added sugars.
https://www.cdc.gov/diabetes/managing/eat- Avoid trans fat.
well/food-labels.html
In the next phase, you will be given more activities to enhance

and deepen your understanding on the lesson.
List down your favorite snacks , look for the nutrition facts . Complete the table
below.
Nutrition Facts Serving size Snack no, 1 snack no. 2 snack no. 3
carbohydrates
sugar
sodium
fats
calories
How will you interpret your eating habits? Write a reflection using the data above.
Activity 1: THROWBACK
Directions: List down physical activities you have participated in the community
for the past years and the activities you are still participating with as of this
moment or interested in participating in the near future. (Note: Due to social
distancing and preventive measures of COVID 19, present and future activities can
be limited to home activities or within the neighborhood)
PAST ACTIVITIES PRESENT AND FUTURE ACTIVITIES

1 1
2 2
3 3
4 4
5 5
8
Processing Questions:
1. What were the physical activities in the past that you still do today? Do you spend
more time now doing these activities as compared to before? Cite an
example.__________________________________________________________________
2. Do you know the benefits of the physical activities that you do? Can you cite some of
these benefits? _____________________________________________
3. Based on the past physical activities you have engaged with, can you give other
recommendations or alternative activities which still ensure social distancing and other
preventive measures of Covid19? ______________________
__________________________________________________
Activity 2: LET’S DO THE MATH!

Directions: Let’s compute for the calories burned. The basic formula is:
TOTAL CALORIES BURNED = Duration (in minutes) X (MET X 3.5 X
Weight in Kg)/200
Note: MET (Metabolic Equivalent for Task) refers to how much estimated energy the
body used during a specific activity. For example, low-impact aerobic dancing (5 METs)
burns fewer calories per minute compared to high-impact aerobic dancing (7 METs).
Slow paced walking (3 METs) burns less.
1. Justin weights 50 Kg. and performs jogging daily in the neighborhood which has 4
METs in 10 minutes. How much calories did Justin burn?
2. Leah weighs 72 Kg. and loves joining the morning Zumba in their Barangay. But due
to social distancing and preventive measures of COVID 19 she tried another physical
activity but still involved dancing. She allotted 15 minutes of her time in dancing with
her brother using the Just Dance Video Game, which is a motion-based dancing game
for multiple players with their own dance choreographies. Dancing is a moderate-
intensity activity that has 5 METs. How much calories did Justin burn?
3. Lark is a 15 year-old badminton player of Barangay Sta Elena that weighs 58 kg. Due
to the pandemic, He just does resistance exercises and training at home and of those is
jumping rope. Jumping rope activity is a high – intensity exercise which has 8 METs.
How much calories did Lark burn?
Activity 3: Math-Kinetic!
Directions: Given the situation of COVID 19 in the entire world and the
implementation of social distancing activities and community quarantine in
different areas in the Philippines. Below are examples of physical activities that
you can still do at home or in the neighborhood. Now, your task is to compute
for the calories that may burn in the different activities assuming that your
weight is 59 Kilograms.
9
Name of Activity Classification METs Time Burned
Duration Calories
1. Running around the High Intensity 7 5 mins
neighborhood Activity ——————
2. Jogging in place Low Intensity 4 15 mins.
Activity ——————
3. Zumba Dance at Moderate 6 30 mins

home Intensity ____________
Activity
4. Brisk Walking around Low intensity 3 10 mins
the neighborhood Activity ____________
5. Step Test at home High Intensity 7 5 mins

Activity ____________
Based on the result, what activity do you think can help you burn more calories and
in minimal time? Explain your answer. ___________
_________________________________________________________ __________________
Activity 4: WEIGHT A MINUTE!

Direction: Classify the terms below whether you will Gain or Lose Calories. Write your
answer on the appropriate column on the balance scale.
Granola Bar Clean-Up Drive Oatmeal Planting Zumba Activity

Activity
Home Yoga Veggie Salad Barangay Chocolates Brown Rice
Basketball
Activity
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Activity 5: NetFit
Direction: As you can see it is based on Netflix, but instead of just binge-watching
the Netflix original contents you will be taking part in one of Netfit's 8 workout
videos below. All home workouts are aimed to be fun and healthy and can be
performed with members of the family and the whole community.
How it works:
Go to the Netfit Page: https://tinyurl.com/NetFit-Sir-lark
Choose one Workout per day
Complete the NetFit activities in four days, accomplishing also the

reflection per workout
RPE Scale REFLECTION TIME

(Rate of Perceived Exhaution)
10 Hardest Thing Ever! 1. Rate how do you feel after that
9 So, So Hard, Make it Stop! workout? (RPE Scale)
8 My Muscles Are On Fire! 2. Which exercises did I find
7 So Hard, I’m Sweating So Much easy?
6 Hard, But I Enjoyed It! 3. Which exercises do I need more
5 Couldn’t Talk Had To Focus practice on?
4 I’m Ok. It’s Getting A Little Harder 4. How will the video improve my
3 Comfortable But Breathing Hard health and fitness?
2 I Can Do This All Day
1 Easy, I Can Do This In My Sleep
https://tinyurl.com/FlashWor https://tinyurl.com/Superma
kout n-Workout
https://tinyurl.com/IronMan- https://tinyurl.com/CaptAme https://tinyurl.com/Abs-

Workout rica-Workout Workout
11
https://tinyurl.com/Soldier- https://tinyurl.com/Cardio- https://tinyurl.com/Boxer-
Workout Workout Workout
Accomplish the portfolio for this activity

TIME OF DAY FAMILY SIGNATURE
MEMBER(S) OF
CHOSEN
DATE PLACE RPE WHO MEMBER(S)
WORKOUT
START END JOINED WHO
YOU JOINED YOU
Day
1:___
Day
2: ___
Day
3: ___
Day
4:____
1. Which exercises did I find easy?________________________________________
2. Which exercises do I need more practice on? ____________________________
3. How will these workout videos help my weight management and the members
of my family? ___________________________________________________
You're nearly accomplished with this module!
Now, based totally from the lesson you've learned I need you
to review and evaluate the idea because it will help you loads
in engaging in the subsequent activity
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What I Have Learned
LET’S WRAP IT UP!
Maintaining a healthy weight is important for us

human. This helps us in lowering the risk of heart
disease, stroke, diabetes, and high blood pressure; it
can also lower the risk of many different cancers.
People gain weight when they do not burn the

number of calories they intake. This imbalance in
calorie burning procedure leads to the accumulation of
fat in the body cells and muscles. Eventually, the body
is categorized as Obese. To eliminate the excess fat from
the body, a series of lifestyle changes is the best solution
to follow.
Taking some physical activities that are suited to

your ability can help you to maintain your good weight.
It is good to have a balance intake of food and release of
calories to have a better weight management.
In the next phase, you will be challenged to apply things you

learned about the lesson into another context. Your
understanding of the lesson will be measured by your ability
to provide evidence of your learning.
What I Can Do
Weight Management Log
Make a Weight Management Log for 1 week. Use the sample table below. Take
note all the foods that you have intake in a day and also the physical activities
that you have done. Do not forget to monitor your weight by weighing yourself
every day. After a week, you will analyze the table and answer the processing
questions.
DAYS OF FOODS INTAKE PHYSICAL ACTIVITIES WEIGHT

THE WEEK
MONDAY
TUESDAY
13
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
1. Do you think you have a balanced calorie intake and spend? Why did you say
so? _____________________________________________________________
2. Do you think the food that you intake are nutritious that can help your body to
be healthier? Why?
____________________________________________________________________
3. Are your physical activities requiring more energy expenditures? Why?
_____________________________________________________________________4. Is
there any improvement in your weight with your food intake and physical
activities? How? ____________________________________________
Assessment
Read and understand the questions carefully and choose the best answer. Write the
letter of the answer on a separate sheet of paper.
1. It is the amount of energy required for physical activity. It determines how many
calories you are burning while doing physical activities.
A. Thermic effect of physical activity
B. Basal Metabolic Rate
C. Thermic effect of Food
D. Total Energy Expenditures
2. It is the amount of energy required to digest and absorb food.
3. This is defined as energy required to maintain your body at rest. You will undergo
with the test which determines how many calories you are burning at rest.
A. Thermic effect of physical activity
B. Basal Metabolic Rate
C. Thermic effect of Food
D. Total Energy Expenditures
4. It is the process of adopting long-term lifestyle modification to maintain
healthy body weight on the basis of a person’s age, gender and height. This includes
eating a healthy diet and having physical activities.
A. Weight gain C. Weight Management
B. Weight loss D. Weight balance
5. This is an Energy Balance occurs when you expend more calories than you consume
14
6. It is a body's relative mass or the quantity of matter contained by it.
A. Calories B. Health C. Weight D. Nutrition
7. You want to help your friend to lose his weight, you can do the following except
_______________.
A. Encourage him to join in morning jog everyday
B. Tease him until he realize that he needs to lose weight
C. Join with him in different physical activities in you barangay
D. Help him to monitor his food intake and some physical activities.
8. It is a process which can be achieved by increasing exercise and decreasing caloric
intake.
A. Weight balance C. Weight management
B. Weight gain D. Weight loss
9. You are the SK Chairman of your barangay, identify the best project that you can
propose in promoting weight management to the youth.
I. Feeding programs to the children regardless of their weight.
II. Conduct physical activities and seminars for the overweight and obese youth.
III. Supply milk for the children who need to gain weight.
IV. Promote gambling for the youth to earn money to buy foods for their family
A. I and II B. II and III C. III and IV D. I and IV
10. It is a unit of heat used to indicate the amount of energy that foods will produce in
the body.
A. Nutrients B. Vitamins C. Minerals D. Calories
11. You want to help your neighbor to gain weight. Identify the incorrect way to help
him/her.
A. Tell him/her to eat more nutritious food but less physical activities.
B. Avoid eating junk food and with preservatives.
C. Eat a variety of food then, just sit and relax all the time.
D. Consult specialist that will help him/her.
12. This is an Energy Balance occurs when you consume more energy (calories) than
you expend, resulting in weight gain.
13. It is a number that estimates how much energy the body uses during a specific
activity.
A. Weight Management
B. Metabolic Equivalent for Task
C. Total Energy Expenditure
D. Basal Metabolic Rate
14. This is an Energy Balance occurs when the number of calories you consume
equals the amount that you expend.
15. BMI stands for _______________.
A. Body Measurement Instruction
B. Body Mass Index
C. Body Metabolic Index
D. Body Mass Interpretation
15
Additional Activities
Activity: MAKING GOOD FOOD CHOICES
Direction: The information on food labels will give you an idea on the nutritional value
of the food. This will help you choose the food that you eat more wisely. Analyze and
answer the guide questions that follow.
Using the food label, answer the following guide questions:

1. What is the name of the product?
2. How many calories do you get from each of the
macronutrients per serving?
3. Identify the nutrient(s) that you must intake.
4. How many servings will you consume if you were to eat the
whole package?
5. Given the calories from fat, what percent is this relative to the
total calories of the package?
6. Based on the general guide (low, moderate, high), how would
you describe the amount of calories from carbohydrate, fat
and protein?
7. What are the micronutrients in this food?
8. Look at the amount of Total Fat in one serving. Is this
contributing a lot or a little to your fat limit?
9. From reading the nutritional information, would you consider
this food to be nutritious? Explain your answer.
16
Answer Key
Basketball Activity
36.1375 cal. burned Barangay
30.975 cal. burned Drive
B 185.85 cal. Burned Clean-up
C 61.95 cal. burned Yoga
C 36.1375 cal. burned Home
A MATH KINETIC LOSE WEIGHT
C
Rice
B
131.8 cal. burned Brown
C
94 cal. burned es
B
35 cal. burned Chocolat
C
LET’S DO THE MATH Oatmeal
A
Salad
D
Strain Vegie
B
Compress Bar
C
Sprain Granola
B
First Aid GAIN WEIGHT
C
Dislocation
What I Know WORD HUNT WEIGHT A MINUTE
B
C
C
A
C
D
B
C
B
C
B
C
B
C
A
POST-TEST
References
Books
1. Rosenberger, Ledda G., Fajardo, Jemima Katrina C., Badong, Tristine Ann
A., Rosaroso, Bernadette B., Camiling, Mark Kenneth S. Living with Music,
Art, Physical Education, & Health. Vival Group, Inc. 2017
2. Department of DEducation, Physical Education and Health Learner’s
Material. First Edition, 2017
3. Revised Philippine Physical Fitness Test
https://www.deped.gov.ph/2019/12/09/december-9-2019-do-034-s-
2019-revised-physical-fitness-test-manual/
17
4. Bryant, C.X., Ph.D., FACSM, & Green, D.J. (2010). ACE personal trainer
manual: The ultimate resource for fitness professionals (4th ed.). San
Diego, CA: American Council on Exercise.
5. Corbin, C.B., Lindsey, R., Welk, G.J., Corbin, W.R. (2002). Concepts of
fitness and wellness: A comprehensive lifestyle approach (4th ed.). New
York: McGraw-Hill Companies, Inc.
6. Fahey, T.D., Insel, P.M., & Roth, W.T. (2007). Fit & well: Core concepts
and labs in physical fitness and wellness (7th ed.). New York: McGraw-
Hill Companies, Inc.
7. Fahey, T.D., Insel, P.M., Roth, W.T. (2011). Fit & well: Core concepts and
labs in physical fitness and wellness (9th ed.). New York: McGraw-Hill
Companies, Inc.
8. Hoeger, W.W.K., & Hoeger, S. (2000). Lifetime physical fitness &
wellness. Englewood, Colorado: Morton Publishing Company
WEBSITES
● http://www.fao.org/nutrition/education/food-dietary-
guidelines/regions/countries/philippines/en/
● https://www.cdc.gov/diabetes/managing/eat-well/food-labels.html
● https://www.doh.gov.ph/node/223
● https://onlinepeteacher.wixsite.com/distancelearning/netfit?fbclid=IwA
R24C2xTIMJv1u4Gr-6LzGzQCH4S78fK1oPFgppTfkyUu6QpkHuj_qfj-Fw
VIDEOS
● https://www.youtube.com/watch?v=3YRsWC_W640&feature=youtu.be
● https://www.youtube.com/watch?v=Lx1nqKD0RhA&feature=youtu.be
● https://www.youtube.com/watch?v=zeovLR4gJJs&feature=youtu.be
● https://www.youtube.com/watch?v=qlwH9MzAs8I&feature=youtu.be
● https://www.youtube.com/watch?v=JgGRRNTTugM&feature=youtu.be
● https://www.youtube.com/watch?v=2R5bsnji4vQ&feature=youtu.be
● https://www.youtube.com/watch?v=1-Q4sqWXQXo&feature=youtu.be
● https://www.youtube.com/watch?v=N0mofcweVOE&feature=youtu.be
18
Development Team of the Module
Writer: Arvin Lark P. Santiago

Editors:
Validator: Rowena H.Gonzales
Internal Reviewer:
External Reviewer:
Illustrators:
Layout Artist:
Management Team:
Sheryll T. Gayola
Assistant Schools Division Superintendent
OIC, Office of the Schools Division Superintendent
Elisa O. Cerveza
Chief, Curriculum Implementation Division
OIC, Office of the Assistant Schools Division Superintendent
Jovita Consorcia F. Mani

Education Program Supervisor – Music, Arts, Physical Education &
Health
Ivy Coney A. Gamatero

Education Program Supervisor– Learning Resource Management Section
For inquiries or feedback, please write or call:
Schools Division Office- Marikina City

Email Address: sdo.marikina@deped.gov.ph
191 Shoe Ave., Sta. Elena, Marikina City, 1800, Philippines
Telefax: (02) 682-2472 / 682-3989
19

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9 Department of Education

National Capital Region

Music, Arts, Physical Education and Health

Writer: Arvin Lark P. Santiago

● Involves oneself in community service through sports officiating and physical

1. It is a body's relative mass or the quantity of matter contained by it.

3. It is a process which can be achieved by increasing exercise and decreasing caloric

7. It is the amount of energy required to digest and absorb food.

9. It is the process of adopting long-term lifestyle modification to maintain

15. BMI stands for _______________.

◻ The walking route is attractive and pleasant

Congratulations! You’ve done the preliminary activities

Weight management is the process of adopting long-term lifestyle modification to

Most weight management techniques encompass long-term lifestyle strategies that

NUTRITION AND WEIGHT

THREE STATES OF ENERGY BALANCE:

Filipino Food Pyramid Guide

The key messages of the two tools is to:

READING FOOD LABELS

In the next phase, you will be given more activities to enhance

PAST ACTIVITIES PRESENT AND FUTURE ACTIVITIES

Activity 2: LET’S DO THE MATH!

3. Zumba Dance at Moderate 6 30 mins

5. Step Test at home High Intensity 7 5 mins

Activity 4: WEIGHT A MINUTE!

Granola Bar Clean-Up Drive Oatmeal Planting Zumba Activity

Go to the Netfit Page: https://tinyurl.com/NetFit-Sir-lark

Choose one Workout per day

Complete the NetFit activities in four days, accomplishing also the

RPE Scale REFLECTION TIME

https://tinyurl.com/IronMan- https://tinyurl.com/CaptAme https://tinyurl.com/Abs-

Accomplish the portfolio for this activity

1. Which exercises did I find easy?________________________________________

2. Which exercises do I need more practice on? ____________________________

You're nearly accomplished with this module!

LET’S WRAP IT UP!

Maintaining a healthy weight is important for us

People gain weight when they do not burn the

Taking some physical activities that are suited to

In the next phase, you will be challenged to apply things you

DAYS OF FOODS INTAKE PHYSICAL ACTIVITIES WEIGHT

Using the food label, answer the following guide questions:

Writer: Arvin Lark P. Santiago

Jovita Consorcia F. Mani

Ivy Coney A. Gamatero

For inquiries or feedback, please write or call:

Schools Division Office- Marikina City

191 Shoe Ave., Sta. Elena, Marikina City, 1800, Philippines

Telefax: (02) 682-2472 / 682-3989

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