Mass Training of Grade 10

Teachers on K12
Basic Education Program
Rothy Star Moon S. Casimero
HEALTH
&
FITNESS
Pre-Assessment
Multiple Choice: Select the letter of the correct answer in a given statement.
1. How can one maintain an ideal body weight?
a. Follow the latest diet fads.
b. Balance the amount of food you eat with regular physical activity.
c. Consult a doctor about an effective diet pill that you can take.
d. Believe in the power of your genes.

2. A desirable level of fitness can be achieved through at least how many workouts per
week?
a. 3
b. 4
c. 5
d. 6

3. People who lead sedentary lifestyle are often referred to as

a. couch potatoes
b. athletes
c. physically fit
d. low-health-risk people
4. Which of the following is not a positive outcome of personal fitness?
a. improved physical appearance
b. enhanced self- esteem
c. hypertension
d. stress reduction

5. Which of the following can help you determine which fitness and recreational
activities are realistic for you?
a. cost
b. skills and attitude
c. social needs
d. all of the above

6. How many servings from the bread, rice, cereal and pasta group should you eat
each day?
a. one
b. two to three
c. four to five
d. six to eleven
7. Which of the following is an example of a passive warm-up exercise?
a. toe touch
b. whirlpool bath
c. walk around the gym
d. builds aerobic fitness

8. Which of the following would not be a benefit of walking?

a. helps with weight management
b. lowers blood pressure
c. it is a high impact exercise
d. builds aerobic fitness

9. People who are physically active throughout their lives may add about___year(s) to
their life expectancy.
a. 1
b. 1.5
c. 2
d. 2.5
10. Which of the following is not a fitness benefit Yoga exercise?
a. improves posture and balance
b. high risk of injuring the muscles and the ligaments
c. Best way to build core strength
d. increases one’s flexibility and muscular strength
Pre-assessment
Level of Proficiency Numerical Value

Advance 9-10
Proficiency 7-8
Approaching Proficiency 5-6
Developing 3-4
Beginning 2 and below
Active Recreation
(Fitness)
Activity 1. Fitness Survey (5 mins.)
I. Objective:
To describe your health and fitness habits and how it can affect your
lifestyle
II. Materials:
• Pen
• Activity Notebook
III. Procedure
1. Class will be divided into two groups with 10 members/group.
2. Reflect on the different physical activities you have participated in during
the past years of your life.
3. Using the questionnaire, put a check (/) mark on the appropriate
column.
4. Tally the number of Yes and No answers. Discuss in group why you
answered a Yes or a No.
 Are you into…? Yes No
Walking/Jogging
Biking
Hip-hop dancing
Playing badminton
Playing volleyball
Swimming
Strength
Aerobics exercise
Ballroom
Hiking
Yoga Exercises
Zumba
Malling
Hiking
Reflective Questions:
1. How do you feel about the different activities
you are engaged in?
2. What influences your choice of physical
activity?
3. What challenges do you encounter in
performing the activities?
4. How do these activities affect you and your
lifestyle?
5. How do you benefit from engaging in these
activities?
 The Warming Effect
An effective warm-up should:
• Increase blood flow to the muscles
• Increase muscle elasticity
• Gently raise the heart rate
• Increase mental alertness
• Increase the core body temperature
Activity 2. Start Being Fit – Stretch it out

Basic stretching and warm-up exercise:

1. Neck Stretch
2. Shoulder Rolls
3. Side Arm Stretch
4. Tricep Stretch
5. Hamstring Stretch
6. Quadricep Stretch
7. Hip Circle
8. Jog in Place
9. Jumping Jacks
10. Breathing Exercise
Reflective Questions:
1. How did you perform the different warm-up
and stretching exercises?

2. What are the benefits of warm-up and

stretching exercises?
 Healthy Lifestyle Guidelines
1. 20-30 minutes physical activity
2. Eat a healthy breakfast
3. Manage stress effectively
4. 8 hours of sleep/night
5. Perform simple flexibility exercise
6. Eat healthy diet
7. Do not smoke
8. Maintain recommended body weight
9. Have at least one close friend
10. Be aware of your surroundings
Werner W.K. Hoeger & Sharon A. Hoeger (2013).
Fitness and Wellness ( 10th Edition). Boston:
McGraw-Hill
Activity 3. Wellness Lifestyle Questionnaire
I. Objective:
Analyze current lifestyle habits and help determine changes necessary
for future health and wellness.

II. Materials:
• Pen
• Activity Notebook

III. Procedure:
1. Place a check in the column corresponding to your answer for each
question. Get your final score according to the guidelines provided at the
end of the questionnaire.
2. Answer the following reflective questions.
Wellness Lifestyle Questionnaire Always Nearly Often Seldom Never
5 Always 3 2 1
4
1. I participate in vigorous aerobic activity for 20 minutes,
3x a day.
2. I participate in strength training exercises, 2 or more days
per week.
3. I perform flexibility exercises a minimum of 2x pre week.

4. I maintain my recommended body weight

5. I eat 3 regular meals that include a wide variety of food

everyday.
6. I limit the amount of fats in my diet on most days of the
week.
7. I eat fruits and vegetables every day.

8. I regularly avoid snacks, especially those high in calories

and fat.
9. I readily recognize problems and act on it when I am
under excessive tension and stress
10. I am able to perform effective stress management
techniques.
Wellness Lifestyle Questionnaire Always Nearly Often Seldom Never
5 Always 3 2 1
4
11. I have close friends and relatives with
whom I can discuss personal problems and
approach for help when needed.
12. I spend most of my leisure time in
wholesome recreational activities.
13. I can deal effectively with disappointments
and temporary feeling of sadness, loneliness,
and depression.
14. I can work out emotional problems
without turning to alcohol or violent behavior.
15. I associate with people who have a
positive attitude about life.
16. I do not spend time and talent worrying
about failures.
17. I wear a seatbelt, whenever I am in a car
or vehicle.
Wellness Lifestyle Questionnaire Always Nearly Often Seldom Never
5 Always 3 2 1
4
18. I do not drive under the influence of
alcohol nor read write or send text messages
while driving.
19. I avoid being alone in public places and
staying out until midnight.
20. I always keep doors and windows locked,
especially when I am alone at home.
21. I support community efforts to minimize
pollution.
22. I use energy conservation tips and
encourage others to do the same.
23. I study in a clean environment.
24. I participate in recycling programs in my
community.
 How to score
1. Enter the score corresponding to your answer for each question in the
space provided below.
2. Total the score for each specific wellness lifestyle category and obtain a
rating for each category according to the criteria provided below.
Health Nutrition Stress Emotional Personal Environment
Related Management Well- Being Safety al Health &
Fitness Protection
1 5 9 13 17 21
2 6 10 14 18 22
3 7 11 15 19 23
4 8 12 16 20 24
Total:
Rating:
 Category Rating:

Score Rating Description

>17 Excellent Your answers show that you are aware of the
importance of this category to your health and
wellness.
13 Good Your health practices in this area are good, but
you have room for improvement.
<12 Needs Your health risks are showing.
Improvement
Reflective Questions
1. Are you aware of your family’s health history and
lifestyle factors that may negatively affect your
health and fitness?
2. Do you accumulate at least 30 minutes of
moderate-intensity physical activity five days per
week?
3. Do you make constant and deliberate effort to stay
healthy and achieve the highest potential for well-
being?
 Health Consequences of Excessive Body Weight
Being overweight or obese increases the risk for:
• high blood pressure
• type 2 diabetes
• congestive heart failure
• obstructive sleep apnea and respiratory problems
• Poor female reproductive health ( menstrual irregularities)
• psychological disorders (depression, eating disorder,
distorted body image, discrimination, and low self-esteem
• shortened life expectancy
• decreased quality of life
• gallbladder diseases
• Stroke
• gout
Eating disorders
• Eating disorders are illnesses
that involve crucial disturbances
in eating behaviors thought to
stem from some environmental
pressures.
• Anorexia nervosa – an eating
disorder characterized by self-
imposed starvation to lose and
maintain very low body weight
due to a false/distorted
perception of being fat.
Bulimia nervosa – an eating
disorder characterized by a
pattern of binge eating and
purging in an attempt to lose
weight and/or maintain low body
weight.
Binge-eating disorder – an eating
disorder characterized by
uncontrollable episodes of eating
excessive amounts of food within
a relatively short time.
Emotional eating- the consumption
of large quantities of food to
suppress negative emotions.
Activity 4: Word Association
I. Objective:
To understand the concept and importance of active recreation.
To come up with a list of suggested fitness and recreational activities
that you can do at home with family members.
II. Materials
• Pen
• Manila Paper
III. Procedure:
1. Form four (4) groups and assign a leader.
2. Group members will be given manila paper where they will write a word
or phrase that can be associated with the term “ ACTIVE RECREATION”.
3. Post the manila paper on the board.
4. Summarize all the statements and come-up with a definition of “ACTIVE
RECREATION”.
Benefits of Recreational Activities:
• enhances personal growth
• helps to build self-esteem and confidence
• reduces tension and anxiety
• encourages spiritual renewal and personal
growth
• Increases mental relaxation
• generates a general sense of well being
• teaches positive conflict resolution skills
• provides alternatives to self-destructive
behaviors
Assignment
• Direction: Copy and answer the following
questions in your assignment notebook.
• How much is enough in exercise or
physical activity?
• Are you doing the right amount?
• Do you know if it is the right kind for
you?
Thank you!