Physical Education 11

Quarter 2 – Module 6:
Be Involved!
Be Fit and Healthy!
Physical Education – Grade 11
Alternative Delivery Mode
Quarter 2 – Module 6: Be Involved! Be Fit and Healthy!
First Edition, 2020

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Published by the Department of Education

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Undersecretary: Diosdado M. San Antonio

SENIOR HS MODULE DEVELOPMENT TEAM

Author : Jeshamenme A. Baluyot

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Physical Education
Quarter 2 – Module 6:
Be Involved!
Be Fit and Healthy!
Introductory Message
For the facilitator:

Welcome to the Physical Education – Grade 11 Alternative Delivery Mode

(ADM) Module on Be Involved! Be Fit and Healthy!

This module was collaboratively designed, developed and reviewed by

educators both from public and private institutions to assist you, the teacher or
facilitator in helping the learners meet the standards set by the K to 12
Curriculum while overcoming their personal, social, and economic constraints
in schooling.

This learning resource hopes to engage the learners into guided and
independent learning activities at their own pace and time. Furthermore, this
also aims to help learners acquire the needed 21st century skills while taking
into consideration their needs and circumstances.

In addition to the material in the main text, you will also see this box in
the body of the module:

Notes to the Teacher

This contains helpful tips or
strategies that will help you in guiding the
learners.

As a facilitator you are expected to orient the learners on how to use this
module. You also need to keep track of the learners' progress while allowing them
to manage their own learning. Furthermore, you are expected to encourage and
assist the learners as they do the tasks included in the module.

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For the learner:

Welcome to the Physical Education – Grade 11 Alternative Delivery Mode

(ADM) Module on Be Involved! Be Fit and Healthy!

The hand is one of the most symbolized part of the human body. It is often
used to depict skill, action and purpose. Through our hands we may learn, create
and accomplish. Hence, the hand in this learning resource signifies that you as
a learner is capable and empowered to successfully achieve the relevant
competencies and skills at your own pace and time. Your academic success lies
in your own hands!

This module was designed to provide you with fun and meaningful
opportunities for guided and independent learning at your own pace and time.
You will be enabled to process the contents of the learning resource while being
an active learner.

This module has the following parts and corresponding icons:

This will give you an idea of the skills or

What I Need to competencies you are expected to learn in
Know
the module.
This part includes an activity that aims to
What I Know check what you already know about the
lesson to take. If you get all the answers
correct (100%), you may decide to skip
this module.
This is a brief drill or review to help you
What’s In
link the current lesson with the previous
one.
In this portion, the new lesson will be
What’s New introduced to you in various ways such
as a story, a song, a poem, a problem
opener, an activity or a situation.

This section provides a brief discussion of

What is It
the lesson. This aims to help you discover
and understand new concepts and skills.
This comprises activities for independent
practice to solidify your understanding
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 and skills of the topic. You may check the
What’s More
answers to the exercises using the
Answer Key at the end of the module.
This includes questions or blank
What I Have sentence/paragraph to be filled into
Learned
process what you learned from the
lesson.

What I Can Do This section provides an activity which

will help you transfer your new
knowledge or skill into real life situations
or concerns.

This is a task which aims to evaluate your

Assessment level of mastery in achieving the learning
competency.
In this portion, another activity will be
Additional given to you to enrich your knowledge or
Activities
skill of the lesson learned. This also tends
retention of learned concepts.
This contains answers to all activities in
Answer Key the module.

At the end of this module you will also find:

References This is a list of all sources used in

developing this module.

The following are some reminders in using this module:

1. Use the module with care. Do not put unnecessary mark/s on any part of
the module. Use a separate sheet of paper in answering the exercises.
2. Don’t forget to answer What I Know before moving on to the other activities
included in the module.
3. Read the instruction carefully before doing each task.

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 4. Observe honesty and integrity in doing the tasks and checking your
answers.
5. Finish the task at hand before proceeding to the next.
6. Return this module to your teacher/facilitator once you are through with
it.
If you encounter any difficulty in answering the tasks in this module, do not
hesitate to consult your teacher or facilitator. Always bear in mind that you
are not alone.

We hope that through this material, you will experience meaningful learning
and gain deep understanding of the relevant competencies. You can do it!

What I Need to Know

This module was designed to help you understand the value of

participation in an organized event that addresses health/fitness issues and
concerns leading a physically active and healthy lifestyle. (PEH11FH-1IK-o-13)

You should be able to do the following at the end of the lesson:

a. analyze the type of event needed in one’s health/fitness;

b. identify variety of activities/events and their benefits;

c. appreciate the benefits of involvement in an organized event; and
d. create an activity involving your family.

Healthy body
and thoughts
create
Let us see what you already know about the physical activities that can
make you fit and healthy!

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 What I Know

Activity 1: Put Me In!

Direction: Identify the sports activities/event from the word pool according to
its movement category. Place it in the table where it belongs.

zumba bowling camping

archery yoga horseback riding
martial arts ballroom badminton
basketball diving hiking

Movement Categories Activities

Alternative-
Individual/Dual
Games Environment
Activities
Activities

Excellent! You have made it right!

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 What’s In

Check this out! It is essential that a person must know appropriate basic
skills in a physical fitness to avoid injury or recklessness.

Activity 2: Tie Up!!

Direction: Choose the best activity/fitness event for the specified health issue.

Ex. Diabetes – Sessions on Sugar-Free Challenge!

1. Asthma a. Cardiovascular Fitness Exercises

2. Dementia b. Liquor Zero Basketball League
3. Physical Disability c. Robust exercise: running, jumping
4. Obesity d. Free from Addiction: Free Sport
5. Strengthening of heartbeat e. Weight Lifting
6. Depression f. 5 times a week Aerobic Program
7. Bone Strength g. Paralympic
8. Tuberculosis h. Mental Health Champions
9. Alcoholism i. Bake or Cook Simple Recipes
10. Drug Abuse j. Brisk Walking Daily

Congratulations! You are able to identify the needs of an individual with

the appropriate fitness platform!

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 This time categorize your daily activity. Let us know if you are exerting less
or much effort in certain movement.

What’s New

Activity 3: Check It First!

Recall 10 of your daily activities, tell whether it is in moderate-intensity,
vigorous-intensity or less-intensity.

Ex. 1. Sweeping the floor - moderate intensity

1.
2.
3.
4.
5.
6.
7.
8.
9.
10.
Processing questions:

1. How many vigorous-intensity activities have you done the whole day? How
about moderate-intensity activities? What about less-intensity? How can you
consider it healthy and active lifestyle?
2. What are the factors that can help you maximize your free time?
3. Do you consider your daily activities healthy or unhealthy?

Great! You have identified the task completely.

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 Lesson

6 Be Involved! Be Fit!

What is It

Nowadays, younger generation spends most of their time using technology.

The fast-phasing development changed our lifestyle. Workouts and exercise are

neglected. Nevertheless, there are individuals who still find ways to overcome

this alteration of living. Motivation is one of the keys to go back. Organized

activities/events have played a role to motivate individuals from engaging in

physical activities. Participation and motivation when combined give the

essentials in living, active and healthy.

Photo owned by the author

Health-issues and concerns:

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1. Physical Movement and Nutrition

Lifestyle plays a vital role in an individual life stage. Studies have shown
that a physically active person whelm with proper nutrition can help prolong life
span, deferred illnesses, including some cancers, diabetes, heart problems, and
even relieve mental stress. Inactive movements aggressively weaken immunity
and health.

Various organizations/clubs, whether public or private institutions offer

activities such as jogging/Zumba sessions, yoga series, badminton or tennis
courses and etc. There are also groups that promote a healthy diet in different
managements such as Keto, South Seas diet and others.

2. Overweight and Obesity

Hypertension, type 2 diabetes, coronary heart disease, stroke, gallbladder

disease, osteoarthritis, sleep apnea, respiratory problems, breast, prostate, and
colon cancers are some of the results of becoming overweight and obese.
The National Heart Lung and Blood Institute of the National Institutes of Health
provides an in-depth guide and advice about overweight and obesity issues.

Light to moderate exercise can help to reduce weight.

3. Smoking

Tuberculosis is one of the most highly contagious diseases in the country.

This disease is due to Tobacco intake or cigarette smoking. When not properly
medicated, it can lead to death. In the United States, Tobacco use is now called
"Tobacco dependence disease." The Centers for Disease Control and Prevention
(CDC) says that smokers who try to quit are more successful when they have the
support of their physician. Willingness and motivation help a chain-smoker

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overcome such dependence. And to recent observation in the COVID-19
pandemic, Tobacco dependent or cigarette smokers are the most defenseless
when contaminated by the virus.

Brisk walking, swimming routines, running, sports activities such as

basketball, football, and other activities that strengthen the heart and the lungs
can aid to eliminate the urge of smoking.

4. Substance Abuse

Alcoholism and drug addiction are sorts of substance abuse. Overuse,

dependency and all that exceeds to the limit is an abuse. Kinds of private
agencies and the government clearly offer assistance.

Rehabilitations of patients provide health programs and activities to relieve

dependency and abuse.

5. Mental Health

Depression creates a greater impact to the society and most likely the
younger generation. Suicide is the worst result of depression. This may be the
cause of anxiety, poverty, family problems, inferiority complex, violence, disease,
and trauma.
The initial signs of these issues must be given full consideration and
attention to avoid the much worst consequence. Mental and physical exercises
can help calm the patient and help them resolve the situation and may prevent
from worsening.

5. Physical Disability

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 Physically disabled individuals sometimes dwell on the frustrations of not
being able to do bodily activities. This may lead to anxiety and depression.

The Paralympics are organized for the physically disabled to cater their
potential skills. Other activities/events may also be utilized in their daily
activities.

Harmonizing the mind,

the soul, and the body
create a seamless well-
being. Stay focus and
happy.

The Mariveles Senior High School-Sitio Mabuhay GSP

practices balanced system of a lifestyle.

Organized Activities and Events and its Benefits

To be fit does not merely require going to the gym and use training
equipment or apply on a course that needs thorough exercise. There are
activities/events that promote healthy physical activities that captivates fun and
excitement. Here are some of the activities to mention:

1. The “Color Run” – is a fun run marathon associated with various stations in
different colors. The participant can run or walk and will stop at each station to

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 be showered with water and powdered
color. It creates fun and excitement to the
participant at the end of the line.

A simple family-friendly event began

in 2011 that aims to venture health and
happiness. Now, it has expanded all over
Photo Credit: 2019 Color Manila Run the nation for wellness and fun activity.

2. Zumba Dance – a dance exercise utilizing upbeat songs/music to create

dance choreography. It has influenced people from all walks of life from video
presentation tutorials to public showdown. A Latin flare dance steps and has
become the most popular
dance craze all over the world.

Zumba has evolved to so

many styles and executions.
And it has been the groove all
over the nation when it comes
to dance and fitness. It gives a
moderate intensity that burns MSHS-Sitio Mabuhay students presenting their Zumba dance

fat, regulates the heartbeat and boost energy.

3. Yoga – is a tranquility body and mind therapy that benefits calmness and self-
rejuvenating scheme. It gives an effect of solitude and redirection. It balances

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the connection of the mind and Copyright:DOYOUYOGA.com

body. It is a better therapy for

people suffering from mental health
issues.

It originates in India many

years ago and has influenced the
whole world. It transformed one’s
health and focus to life. “Practicing yoga reduces cortisol levels, a neurochemical
associated with stress that allows us to stay active and face obstacles, but can also
cause illness when its production continuously increases. Yoga is an effective tool
for boosting energy and creating a sense of confidence in ourselves. “ (Hirlehey,
2018)

4. Aerobics and muscle

strengthening activity – Aerobics
has a component of moderate to
rigorous intensity of activity. It
helps to strengthen the bones as
well as the respiratory and
cardiovascular system. Muscle
strengthening increases bone
strength and muscular fitness. Copyright:TheNewYork times.com

5. Sports Team – Group games are the most exciting when vigorous-intensity of
bodybuilding is expected. Basketball, Volleyball, Football, Badminton, Tennis,

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Hockey are some of the group and dual games that can be associated as a sports
game.

It creates a harmonious
relationship to the co-players as well as
sports officials. It gives the endurance to
finish the performance to seek the team
effort and achievement. It gains
confidence to an individual by learning
his self-worth in the team.
Copyright:bworldonline.com

Fill your mind with

good thoughts,
nurture your soul
with good deeds and
engage your form
with great works.
-The Author

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Balanced Exercise Program

Exercise is one of the basic elements in a complete and healthy lifestyle.

Appropriate exercise program teaches every individual on what to apply for
complete fitness.

The three basic components: Endurance (Aerobic), Flexibility, and

Strength must be incorporated to attain a complete fitness and exercise program.
Each of these components has specific guidelines, which govern their
effectiveness.

Endurance, basically an Aerobic Stamina, is probably the most often

participated in aspect of fitness due to its extensive benefits. Exercise should
expand the cardiovascular target-range of heartbeat and must improve using all
parts of the body system. To be effective aerobic exercise should be performed
four times a week for 30 minutes or more at a training heart rate of 50-90%.

Aerobic type exercise such as walking, running, jogging, bicycling,

dancing, stair climbing routines, swimming, rowing, jumping rope, aerobics
class can be your guide to monitor the result of your daily exercise.

Beginners may need to start at certain counts and then add time little by
little on until they reach 30 minutes or more. Monitoring daily the exercise can
help determine if the outcome have been met. Some examples of aerobic type
exercise are walking, jogging, running, swimming, bicycling, stair climbing,
rowing, jumping rope, aerobics class, and dancing.

Second, Flexibility is one of the most often ignored phases of a fitness

program. Flexibility carefully kept us from injury or muscle damage. We need to
remember that muscle that lack flexibility does not move as well, which can
restrict the movement of our joints and increase the risk of injury. According to
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experts, Flexibility type exercise is best done when the muscle is warm. Warm
muscles perform better. Flexibility exercises of 5-10 seconds can be performed
as a warm-up sequence for an active short duration. Static flexibility
exercises, where the exercise is held for extended duration’s, 30-60 seconds,
should be performed at the conclusion of the exercise period.

Lastly, Resistance training allows the body to retain and increase muscle
mass that gives strength to do tasks. Muscle mass helps to increase our
metabolism. Increases in strength permits us to perform our daily tasks.
Resistance training sessions can be performed two or more times a week and
should combine all the major muscle groups. The extent of resistance and
repetitions are dependent on what your overall goals are. The same muscle
groups should not be exercised on sequential days. There must be forty-eight
hours’ rest between strength sessions of the same muscle groups.

Each of these components is correlated on one another and are essential

for a complete fitness program. They all can be integrated into one exercise
session.

Fitness Intensity

Now that you have learned the aspects of physical activities and its
benefits to our body, you can now plan to engage in any physical activity that
you want to follow. However, you must learn about what and how should you be
choosing the right one for you.

A. Aerobic activity makes your heartbeat faster and tends you to breathe
rigidly which increases heart and lung health. It includes brisk walking,
dancing, cycling, jogging, swimming and playing basketball.
B. Muscle-strengthening activity increases bone strength and muscular
fitness. This activity develops all the major muscle groups of your body,

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 shoulders, arms, chest, abdomen, back, hips and the legs. Examples
include doing exercises that use your body weight for resistance (e.g. push
ups, pull ups, sit ups and squats), all working with resistance band and
weight training.

Research shows that the recommended exercise to a healthy adult engages

in either:
-two hours of moderate-intensity aerobic activity a week, or
-More than an hour of vigorous intensity activity a week.

Combine moderate-and vigorous-intensity aerobic activity a week for more

variety.
Do the aerobic activity in segments of at least 10 minutes. There can be
an allotted time, yet you can begin from basic to complex.

Measuring intensity
Your body is working during aerobic activity depending on its intensity.
Let's take a look at the difference between moderate-intensity and vigorous-
intensity activities.

A. Moderate-intensity aerobic activity

Moderate-intensity aerobic activity causes a slight increase in breathing

and heart rate. Slow movement to warm up the body and preparing the body
systems to work. However, you are still able to talk but not exerting more
breathing activity like singing when doing the task. You should also be
perspiring. Examples include:
● Brisk walking (5 km/hr)
● Leisure cycling (<16 km/hr)
● Leisure swimming
● Playing doubles tennis
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 ● Line-dancing

B. Vigorous-intensity aerobic activity

From moderate-intensity, you can move to vigorous-intensity aerobic

activity that causes your heart rate to increase significantly. You are breathing
hard and fast and you will find it difficult to hold a conversation with someone.

Examples of vigorous-intensity physical activity include:

● Jogging or running
● Swimming continuous laps
● Playing singles tennis
● Rollerblading at fast pace
● Playing basketball or football
● Skipping with a rope

Variations in level of dynamism between individuals depend on the effort

put in and their fitness stages.

The Ministry of Health in Singapore formulated an Intensity Guide to help

you measure accuracy and consistency in the process of exercising. Calculating
the heartbeat should be monitored before, during and after exercising. The
Maximum Heart Rate (MHR) should be applied to monitored upon exercising to
determine simple to moderate exercise.

At the end of your activity, take your pulse to measure your

Step
heart rate.
1
Your pulse can be felt on your wrists and neck. Count the
number of beats for 15 seconds.

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 Step
Obtain your heart rate by multiplying the number of beats by 4.
2

Using the Intensity Guide below, read off from your Age and
calculated heart rate (in Step 2) to determine whether you have
been exercising in your desired intensity.

Step
3 This is an in sighted example for getting the MHR:
40 years old
your MHR is 220–40 = 180 beats per minute (bpm).
Note: a 40-year old should therefore aim for 60-80% of this MHR,
which is 108-144 bpm.
Copyright: Ministry of Singapore, Healthhub

You should work towards 80%-85% of your Maximum Heart Rate for moderate-
intensity physical activity,
[Note: Maximum Heart Rate = 220 – Your Age]

Trail the following stages to determine your desired intensity:

1. How much muscle-strengthening activity do I need?

Besides aerobic activity, you should also engage in activities that strengthen
your muscles on 2 or more days a week. Muscle-strengthening activity (also
known as strength training) should work all the major muscle groups of your
body, that is, the legs, hips, back, chest, abdomen, shoulders and arms.

Muscle-strengthening activity helps to:

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 Develop stronger muscles and bones. It increases bone density and
reduces the risk of osteoporosis.

Control your weight. As you gain muscle, your body's metabolism rate
increases, thus enabling it to burn calories more efficiently.

Reduce the risk of injury. Stronger muscles are able to support your joints
better and preventing them from injury. In addition, strength training increases
neural functioning, improving reaction time, thus preventing from falling that
can lead to damage.

Muscle-strengthening activity can be done either at home or in a gym.

Examples include:
Exercises that use your body weight as resistance, such as push-ups, sit-
ups, abdominal crunches, pull-ups and leg squats.

Working with resistance bands. Resistance bands (or resistance tubing) is

inexpensive, lightweight and can be bought at stores selling sports equipment.

Lifting weights. You can use either free weights such as dumbbells or work
out on the weight machines in a gym or fitness center.

Muscle-strengthening activities should be performed to the point at which

it is difficult to do another repetition. A repetition is one complete movement of
an activity, like lifting weights or doing sit-ups. You can:

Perform the muscle-strengthening activities on the same or different days

that you do aerobic activity.

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 Start once a week with lighter weights, completing at least 8-12
repetitions. Start increasing weight while performing the same number of
repetitions.

Include 8-10 different exercises for muscle-strengthening activities that

work the various large muscle.
–Healthhub Singapore

The power and

strength are
within our will.
-the author

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 What’s More

Let’s have more to understand!

Activity 4: Intense Sense!

I-Direction: Identify each activity/event according to its component.

Tell whether it shows endurance, flexibility or resistance.

_________________1. 3.1 Kilometer Run

_________________2. Tai Chi

_________________3. Triathlon

_________________4. Body-Squat

_________________5. Weightlifting

_________________6. Aerobics

_________________7. 20 Sit-Ups

_________________8. Aquabiking

_________________9. Pilates

_________________10. Bench press

_________________11. Planking

_________________12. 10 Push-ups

_________________13. 90/90 Stretch

_________________14. Wall Climbing

_________________15. Dynamic Stretching

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 What I Can Do

What benefit can we get? Do the activity to know more about it!

Activity 5: Who Me!

II – Direction: Recognize the benefit of the given activity or event. Choose the
letter of the correct answer from the word bank.

a. It balances the mind and the body.

b. It increases heart and lung fitness.
c. It aims fitness and fun.
d. It burns fat.
e. It burns 800kilo calories for 45 minute-session in water.

______1. Zumba

______2. Aquabiking

______3. Yoga

______4. Aerobics

______5. Color Run

Great job! You can now be able to know and understand the benefits of
certain activity to the human body.

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 What I Have Learned

Let’s do the job! It is more fun to do things with your family. Involve
them for a thrilling activity.

Activity 5: Fam Jam!

Direction: Choose one event where you can involve your family
members. Organize the activity, create a checklist for a week routine and
take a picture for progress report.

Rubric for daily routine:

Criteria 5 4 3 2 1

Organization

Involvement

Performance

Total Score

20-16-Excellent
15-11-Satisfactory
10-6-Fair
5-1-Needs Improvement

What a fun and exciting activity! You can try more activities with them
doing the same routine.

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 Assessment

This time let us know what you have learned in this lesson.

Direction: Complete the statement by choosing the best letter of answer.

1. A healthy adult must engage _________ of moderate-intensity aerobic activity a

week.
a. 200minutes b. 150minutes c. 20minutes d. 5minutes

2. ____________ is how hard your body works during aerobic activity.

a. Intensity b. Physical c. Events d. Momentum

3. As you gain __________, your body's metabolism rate increases.

a. Weight b. Pain c. Muscle d. Height

4. A __________ is one complete movement of an activity, like lifting weights or

doing sit-ups.
a. Momentum b. Repetition c. Reflection d. Management

5. If you are aiming for vigorous intensity, you should work towards _____________
of your Maximum Heart Rate.
a. 40-45% b. 60-65% c. 80-85% d. 90-95%

6. Vigorous-intensity aerobic activity causes your heart rate to ___________

significantly.
a. Increase b. decrease c. decline d. develop

7. ____________ is one of the most often ignored phases of a fitness program.

a. Resistance b. Endurance c. Flexibility d. Muscle Mass

8. Which activity does not belong to vigorous-intensity aerobic activity.

a. Running c. Playing single Tennis
b. Playing Basketball d. Pilates

9. Obtain your heart rate by multiplying the number of beats ________.

a. by 6 b. by 4 c. by 2 d. by 10

10. It is a fun run marathon associated with various station in different

colors.
a. Color Run b. Fun Color c. Running Man d. Color Fan

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 Additional Activities

Choose your best activity for the day. Do this task to make more fun and
exciting activity with your family.

Directions: Plan and Create a physical activity for a chosen health issue
or concerns.

Activity:
Venue:
Organizer:
Fees:
Date:
Time:
Day:

Congratulations! You have made a worthwhile activity for the day, you can
do more with your family members for a more fun and enjoyable task.

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 27
I-What I Can Do
Endurance
Flexibility
Endurance
Resistance
Flexibility
Flexibility
Resistance
Endurance
Flexibility
Resistance
Endurance
What’s In: Tie Up! Resistance
Flexibility
C Endurance
I Flexibility
G
F
A Assessment
H B
E A
J C
B II-What I Can Do What I Know
B
D D
Answers may vary C
E
A
A
C
B
D
C
B
A
DIVING ARCHERY MARTIAL ARTS
HORSEBACK RIDING BASKETBALL BALLROOM
HIKING BOWLING YOGA
CAMPING BADMINTON ZUMBA
Activities Activities
Games
Alternative-Environment Individual/Dual
Movement Categories Activities
Answer Key
References
Burnett, Alison, Grade 11; Active Healthy Lifestyles: Physical Education/
Health Education (30F) A course of Independent Study

Global Fitness Today, Date Retrieved: July 20, 2020

https://mashable.com/2015/08/11/inspiring-global-fitness-events/)

https://frankjkenny.com/health-and-wellness-events-ideas/
Date Retrieved: July 20, 2020

https://bellinghamathleticclub.com/2010/health-wellness/
healtharticles/components-of-a-balanced-exercise-program
Date Retrieved: July 31, 2020

(https://www.healthhub.sg/live-healthy/826/types-of-physical-activities
Date Retrieved: July 31, 2020

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For inquiries or feedback, please write or call:

Department of Education – Region III,

Schools Division of Bataan - Curriculum Implementation Division
Learning Resources Management and Development Section (LRMDS)

Provincial Capitol Compound, Balanga City, Bataan

Telefax: (047) 237-2102

Email Address: bataan@deped.gov.ph