PHYSICAL EDUCATION 11 LESSON 1: INTRODUCTION OF SPORTS AND ITS NATURE

QUARTER 3-MODULE 1 SPORTS: AN INTRODUCTION

The Role of Physical Activity Sports-is an activity that requires physical actions and skills
Assessment in Managing One’s Stress where individuals or teams compete under the set of rules. It
classified into individual, dual or team sports. Individual sport
WHAT I KNOW is a sport in which participant compete as individuals. Dual
Activity 1: PRE-TEST sport is played by two people striving against for one another,
Multiple Choice: Choose the letter of the best answer. Write while team sport a sport competed between with two teams
the chosen letter on a separate sheet of paper. each with two or more players.
1.Which of the following is NOT considered as a combative Different types of sports Ball Sports
sport? It is a type of sport involving the use of balls. There are three
a.Wrestling categories of this sport, namely the ball only, ball and a stick
b.Kick boxing or bat and ball over the net. Basketball, soccer or football,
c.Badminton bowling, football, paddleball, handball and table tennis are
d.Taekwondo some of the classifications of the ball only.
2.Which statement is incorrect about sports and Basketball, golf, field hockey, lacrosse, billiards, and softball
concentration? uses the ball and the bat. In tennis, badminton, water polo,
a.Regular physical activity helps keep your key mental skills pickle ball, and volleyball game the ball, is played over the net.
sharp as you age. https://games4esl.com/list-of-sports/
b.Sports can help improve critical thinking.
c.Sports have no mental benefits.
d.Engaging in sports three to five times a week for at least 3
minutes is beneficial to us.
3.Which statement is TRUE?
a.Sports improve your mood.
b.Sports reduces stress and depression. Strength and Combat Sports
c.Sports has been linked to leadership traits. Strength and combat sports are sports that involve strength
d.All of the above. and fighting. Some examples of sports that are strength-based
4.Which of the following statement about sports is not TRUE? include body building, weightlifting, and powerlifting.
a.Sports require nonphysical actions and skills where Meanwhile, some examples of the combat sports are boxing,
individuals or teams compete under the set of rules. ultimate fighting, wrestling, and the ancient martial arts such
b.Sports include all forms of competitive activity or games. as jujutsu, karate, and taekwondo. Kendo and fencing are
c.Sports improve physical ability and skills and in some cases examples of the combat sports that allow and use weapons.
entertainment for spectators. https://games4esl.com/list-of-sports/
d.All statements are correct.
5.Which of the following sport is a good example of track
event?
a.Long jump
b.Basketball
c.Volleyball
d.Boxing
6.The following sports are considered ball sports EXCEPT. Endurance and Track sports
a.Football Another popular sport today are endurance and track sports
b.Volleyball event. Under the track sports are the marathons, sprints,
c.Swimming relays, long jump and high jump, javelin throwing, pole vault,
d.Table tennis and discus throw which are some can be played either by a
7.The following are the PROs of playing team sports EXCEPT. single person or by a team. Mountain biking, road cycling,
a.Playing as a team promotes good sportsmanship and helps BMX, track cycling and cyclocross are included in the track
to put winning into perspective. sports as well.
b.Team sports promote cooperation. With the endurance sports, the duathlon which consists of
c.Team sports can breed competition among teammates, biking and running, the biathlon which consists of skiing and
particularly when it comes to receiving individual trophies or shooting, and triathlon, consisting of swimming, biking, and
awards. running are some examples of this type of sports. The
d.Participating in a team sport can also be a powerful and fun decathlon which consists of running, long jump and high
way to stay motivated and push yourself. jump, hurdling, throwing such as javelin throw, discus throw,
8.Which of the following that is played by a team? and shot put is under the endurance sports as well.
a.Boxing https://games4esl.com/list-of-sports/
b.Fencing
c.Golf
d.Soccer
9.Which sport used ball over the net?
a.Volleyball
b.Swimming
c.Taekwondo
d.Running
10.The following sports are associated with water except.
a. Swimming
b. Synchronized Swimming Water, snow, and Ice sports
c. Ice skating Water, snow, and ice sports are sports that associated with
d. Water Polo the elements of water, snow, and ice. Some examples of the
water sports are swimming, synchronized swimming, diving, What Causes Stress?
wake boarding, surfing, sailing, and rowing. Some of the Stressor-an event or a situation that causes stressful situations,
sports which can be played on the ice are the popular ice which are seen as risks to the wellbeing person.
hockey, figure skating, speed skating, and curling. Meanwhile, ▪ Family Relationships
under the snow sports are the snowboarding skiing, sledding, ▪ School
luge, skeleton, and bobsled or bobsleigh, and ski bobbing. ▪ Peer Groups/Friends
https://games4esl.com/list-of-sports/ ▪ Discrimination
▪ Injury
▪ Sickness
▪ Fatigue
▪ Any major changes
Which of these common reactions do you experience during
stressful situations?
WHAT’S IN Physical Emotional Signs Behavioral Signs
Have a good day! Let’s see how you will remember the Psychologic
Signs
different nature of sports that would help you to enhance al
your knowledge with different types of sports. Signs
Activity 2: I Love Sports ▪
Direction: Identify the following sports if they are classified as ▪
Ball Sports, Combat Sports, Track Sports. Write BS for ball
sports, CS for combat sports, and TS for track sports. Write
your answers on the space provided. ▪ Muscle ▪ Anger, constantly
____1. Taekwondo _____7. Sumo _____13. Judo tension irritability irritable
wrestling ▪ Headache ▪ Impatience ▪ Loss of appetite with other
____2. Volleyball _____8. Badminton _____14. Arnis ▪ Pounding ▪ Nervousness ▪ Overeating people
_____15. heart ▪ Forgetfulness ▪ Drug abuse feeling of
____3. Table Tennis _____9. Billiards
Jujutsu ▪ Shortness ▪ Inability to ▪ Sleep problems being a
_____4. Running _____10. Pole vault of breath concentrate ▪ Restlessness failure
_____5. Triple Jump _____11. Boxing ▪ Increased ▪ Negative ▪ Hurrying and ▪ difficulty
_____6. Cycling _____12. Discuss ▪ sweating ▪ thinking ▪ talking to ▪ in making
Throw ▪ Dry ▪ Excessive ▪ fast ▪ decisions
▪ mouth ▪ worrying Loss Criticizing loss of
Lesson 2 – Importance of Sports in Managing Stress Skin rash ▪ of interest others interest in
Managing Stress through Sports Grinding Self-criticism reckless other
Is there a positive or negative stress? teeth, nail Frequent behavior people
Stress-is your body’s reaction to challenge or demand. The biting crying fidgeting having a
imbalance between the demand from the environment and hard time
the person’s ability to cope can trigger feeling anxiety. Some to
responses like being irritated, frightened, or anxious can cause concentra
headache or stomachache. Eustress-positive reaction to stress te
to overcome a challenge. Distress-results from something bad
and we react negative. WHAT IS IT?
Types of Stress How can stress be managed through sports?
Negative Stress-it is a contributory factor for minor conditions Stress is inevitable and eliminating it entirely from one’s life is
such as headaches, digestive problems, skin complaints, impossible. Stress can be managed through physical activity.
insomnia, and ulcers. Excessive, prolonged, and unrelieved Benefits of Sports in Daily life:
stress can have harmful effect on mental, physical, and Stress Buster
spiritual health. ● A healthy mind in a healthy body might be a
Positive Stress or Eustress-stress can have a positive impact, cliched adage, but it is so because it is true. It is no
spurring motivation and awareness., providing the stimulation surprise that since most sports usually involve
to cope with challenging situations. It provides a sense of exercise.
urgency and alertness needed for survival when facing Health
threatening situations. Positive stress (as against distress) is ● Regularly indulging in sports helps in keeping
desirable for efficient functioning. the immune system strong, and hence, helps in
Acute Stress-this deals with pressure of the near future or preventing any kind of disease from occurring. It also
dealing with the very recent past. Activities like running or increases the appetite of the person.
exercising on a treadmill is an acute stressor. Some Self-confidence
experiences like riding a roller coaster is an acute stress but ● When something is improving your health,
may be exhilarating. Since it is short term, it does not have making you physically fitter, earning you respect
enough time to do the damage like long term stress. among people and generally making you feel better
Chronic Stress-this is a Long-Term Stress having serious health about yourself, it is safe to say that such a thing does
consequences leading to memory loss, decreased drive for a whole world.
eating, loss of concentration etc. women can take long term Decision-making
stress better than men showing the same maladaptive ● In sports, a person must make quick
changes. Men cope with short term stress better. Such stress decisions depending upon the situation that he is in.
can be caused due to say loss of promotion, death of loved one thus, a person who is involved in sports is able to
etc. make wise and quick decisions in other areas of life
as well.
Teamwork
 ● Many popular sports like cricket, basketball, Direction: Look at the warning signs of stress listed below.
volleyball, soccer, hockey etc., are played in teams. Write down all the warning signs that apply to you. Provide a
This inculcates values and skills like leadership, separate sheet for the answer.
communication, and sacrifice. Not only does this Physical Emotional Behavioral
benefit the person but also helps in developing a
Headaches Mood changes Smoking
better teamwork.
Build Character Stomachaches Lack of Nail biting
● All sports have an outcome. One entity wins, concentration
and the other loses. Winning and losing is a part of Dizziness Nightmares Tapping
life. Sports inculcates this lesson in people. Backpain Panic attack Pulling hair
Source of Entertainment Neck stiffness Anxiety Grinding hair
● Entertainment is a form of activity that holds
Ulcer sores on Anger Use of alcohol
the attention and interest of an audience or gives
mouth
pleasure and delight.
The Mental Benefits of sports Jaw pains Irritability Use of
medication
Sport improves your mood Weight loss Crying Compulsive
● Get involved in physical activity like playing dieting
your favorite sport can help to improve your mood. Weight gain Thoughts of suicide Hair chewing
Aside this, sport provides social benefits by allowing
Twitches (eyelids, Depression Nervous laughter
you to connect with teammates and friends in a
face)
recreational setting.
Sport improves your concentration Weakness Confusion Pacing
● Sharp thinking, learning, and using good Nausea Feeling of Lateness
judgment are benefits of a regular physical activity. helplessness
The ability to concentrate is the key for an athlete Indigestion Restlessness Putting things off
striving to reach peak performance. Excessive sleeping Racing thoughts Not caring about
Sport reduces stress and depression physical
● When you are physically active, your mind is appearance
distracted from daily stress. This can help to avoid
Overeating Aggressiveness Compulsive
negative thoughts. Exercise reduces the levels of
overeating
stress hormones in your body. At the same time, it
stimulates production of endorphins. Loss of appetite
Sport improves sleep habits Inability to sleep
● Sport and other forms of physical activity Skin problems
improve our sleep. It does this by helping you fall
Constant fatigue
asleep faster and deepening your sleep. Better
sleeping can improve your mood. Do not worry it is Cold hands or feet
not too late to engage in sports. Excessive
Sport helps you maintain a healthy weight sweating
● The Center for Disease Control and Chest pains
Prevention (CDC) recommend sports participation as High blood
a healthy way to maintain weight. Staying within pressure
recommended weight range reduces the likelihood
of developing diabetes, high cholesterol, and Rapid or difficult
hypertension. breathing
Sports boosts your self-confidence Follow-up Questions
1.How much stress do you think you are currently
● The regular exercise that comes with playing
under?
sport can help boost your confidence and improve
2.What are some ways that you usually remove or
your self-esteem. Through sports we develop our
reduce the stress that cause you physical,
skills, pride as well as your self-image will improve.
emotional, or behavioral difficulties?
Sport has been linked to leadership traits
ACTIVITY 4: SELF REFLECTION
● There are many different things that can be
Directions: Cite at least 5 examples of stressful situation that
seen as examples and elements of successful
you have already experienced or encountered in your life.
leadership some of the key elements associated with
Then state how to deal or managed your stress in the
being a successful leader for a coach is building a
situation. Write your answer in the table given below.
positive relationship with the athletes or students,
challenging the athlete, supporting and encouraging Stressful Situations Strategy in Coping Stress
them and driving them for results.
1.
Benefits for young children
Sport can benefit children and adult in different ways. The 2.
biggest difference is that when children start participating in
sports at a young age, they are far more likely to say active as 3.
they grow older.
WHAT’S MORE
Activity 3: STRESS SIGNALS 4.

5.
I have learned that stress management is about. d. Psychological signs
4. What are psychological and emotional signs
WHAT I CAN DO of stress?
Activity 5: Performance Task a. Making good decision
Directions: Rate your skills after performing the different b. Depression and anxiety
tasks/skills assigned by checking the description stated c. Motivated and focus
below. Compute your scores and refer to the equivalents. d. Positive thinker and people oriented.
5. In what way you can relax your stress mind?
Score Equivalents: 16-20 = Outstanding a. Take a slow and take a deep breath.
11-15 = Good b. Listening to loud music
6-10 = Fair c. Smoking
0-5 = Need Improvement d. Drinking alcohol
6. Which of the following statement about
I am I am stress is Incorrect?
TASKS/SKILLS Ineed good I am very skillful a. Stress is a feeling of physical or emotional
improvement at satisfactory at tension.
to practice at this at this this b. Stress has no positive beneficial in attaining
this skill. skill. skill. skill. best performance.
(1) 3) (4) c. Stress is a natural physical and mental
(2) reaction to light experiences.
1. Chess pass d. Stress is a situation that triggers biological
response.
2.Overhead 7. The following are ways to deal stress in the
pass sports except.
a. Going to a happy place
3.Bounce
b. Visualizing success
pass c. Thinking negative and developing negative
self-talk
d. Mindfulness
4. Dribbling in
selfspace with
8. In what way to keep your stress levels
down?
preferred
hand. a. Eat Nutritional food and get enough sleep.
b. Overeating
5.Dribbling
while
c. Do not something fun and relaxing.
traveling. d. Constantly irritable to other people.
9. In what ways you prepare yourself to deal
Total /20
with stress include.
a. Finding support through friends.
Follow up questions: b. Organizing your lifestyle.
1. After you performed the activity what do you feel? c. Re-examining your obligation.
2. Do you think that by engaging in physical activity d. All of the above
could possibly to manage your stress? Yes/no explain? 10. The following are benefits of exercise in
3. As a student how will you manage your stress stress except.
specially in this pandemic time. Can you give at least 10 a. Improve mood and mental health.
roles of physical activity such as sports in managing one’s b. Boost energy and brain power.
stress. c. Prevents and fight illnesses.
ASSESSMENT d. All of the above
Multiple Choice: Choose the letter of the best answer. Write
the chosen letter on a separate sheet of paper.

1. The following are benefits of exercise for

mental health except.
a. Increase stress level.
b. Reduce anxiety.
c. Boost brain power
d. Improve social well-being.
Answer Key: What I know C C D A A C C D A A What’s In CS BS
2. The following are common physical signs
BS TS TS TS CS BS BS TS CS TS CS CS CS What’s More Answer
during stressful situation except?
may vary.What I have Learned Answer may vary. Assessment
a. Dry mouth A B B B A B C A D D What I can Do The activity will be graded
b. Negative thinking base on the rubric.
c. Skin rash
d. Nail biting
3. Excessive worrying and frequent crying are
common reactions of what signs during stressful
situation. a. Physical signs
b. Emotional signs
c. Behavioral signs
 PHYSICAL EDUCATION 11 relatively long
QUARTER 3-MODULE 2 periods without
Fitness Enhancement Through Physical Activities undue stress.
Flexibility The range of A gymnast
WHAT I KNOW motion available training to
Activity 1: “Arrange Me” in a joint. It is increase hip
Direction: Analyze and arrange the scrambled letters to form a affected by mobility to
word. This is the test where you can remember the health and muscle length, improve the
skills related components. joint structure, quality of their
1.DOBY PMOCTIONOSI— The relative percentage of muscle, and other factors. split leap on the
fat, bone, and other tissues that comprise the body. A fit A fit person can beam.
person has a relatively low, but not too low, percentage of move the body
body fat (body fatness). joints through a
2.VASLARCUDIORACSSEITNF—The ability of the heart, blood full range of
vessels, blood, and respiratory system to supply fuel and motion in work
oxygen to the muscles and the ability of the muscles to utilize and in play.
fuel to allow sustained exercise. A fit person can persist in Muscular The ability of the A rower
physical activity for relatively long periods without undue Endurance muscles to repeatedly
stress. repeatedly exert pulling their oar
3.ARMAULSC ENCEDUNAR— The ability of the muscles to themselves. A fit against the water
repeatedly exert themselves. A fit person can repeat person can to propel the
movements for a long period without undue fatigue. repeat boat towards the
4.TYFLLIEXIBI—The range of motion available in a joint. It is movements for a line.
affected by muscle length, joint structure, and other factors. A long period
fit person can move the body joints through a full range of without undue
motion in work and in play. fatigue.
5.THSTNGRE—The ability of the muscles to exert an external Strength The ability of the Pushing with all
force or to lift a heavy weight. A fit person can do work or play muscles to exert one’s force in a
that involves exerting force, such as lifting or controlling one’s an external force rugby scrum
own body weight. or to lift a heavy against the
6.TYGILAI—The ability to change the direction of the weight. A fit resistance of the
movement of the entire body rapidly and accurately in space. person can do opposition pack.
7.CEBANLA—The maintenance of equilibrium while stationary work or play that
or while moving. involves exerting
8.TIONCOORANID—The ability to use the senses with the body force, such as
parts to perform motor tasks smoothly and accurately. lifting or
9.WEROP—The ability to transfer energy into force at a fast controlling one’s
rate. own body weight.
10.TIONRAEC MTIE—The time elapsed between stimulation The 6 Components of Skill-related Fitness
and the beginning of reaction to that stimulation Parts of physical fitness that help a person perform well in
LESSON 1- COMPONENTS OF HEALTH RELATED FITNESS sports and activities that require certain skill
DEFINITION AND EXAMPLES OF THE COMPONENTS OF FITNESS Different sports/activities require different combinations of
Health-related Definition Example Skill-related fitness.
components Skill-related
Body The relative The gymnast has Definition Example
components
Composition percentage of a lean body
The ability to A badminton player
muscle, fat, bone, composition to
change the moving around the
and other tissues allow them to
position of the court from back to
that comprise the propel Agility
body quickly and front and side to side
body. A fit person themselves
control the at high speed and
has a relatively through the air
movement. efficiency.
low, but not too when performing
low, percentage on the The ability to A sprinter holds a
of body fat (body asymmetrical maintain the perfectly still sprint
fatness). bars body’s center of start position and is
Balance
Cardiovascular The ability of the Competing a half mass above the ready to go into
Fitness heart, blood marathon with base of support. actions as soon as
vessels, blood, consistent split the gun sounds.
and respiratory times across all The ability to use A trampolinist timing
system to supply parts of the run two or more their arm and leg
fuel and oxygen Coordination body parts movements to
to the muscles together. perform the perfect
and the ability of tuck somersault
the muscles to The ability to A javelin thrower
utilize fuel to perform strength applies great force to
allow sustained Power performances the spear while
exercise. A fit quickly. moving their arm
person can rapidly forward.
persist in physical
activity for
 The time taken A boxer perceives a Time-can be manipulated by training for longer, reducing
to respond to a punch from their left recovery times or by completing a greater number of sets or
Reaction Time stimulus. and rapidly moves repetitions (also known as reps).
their head to avoid Type- type of training is manipulated by offering a variety of
being stuck. training types and experiences to the athlete by combining
training methods.
The ability to put A tennis player
Individual needs-all athletes are different. Training must be
body parts into moving forward from
related to the athlete’s age and gender, injury status, and
Speed motion quickly. the baseline quickly
fitness level. Any training that fails to be relevant to the
to reach a drop shot
individual will fail to motivate the athlete and will prove to be
close to the net.
unsuccessful in the long term.
WHAT’S IN
Rest and recovery- physical adaptations occur during the
Activity 2: Match and Fill
recovery and non-active period of the training cycle.
Direction: Written below are descriptions of the principles of
Therefore, athletes and trainers must achieve the right
training. A “Word Pool” is given on the next page which
amount of rest between sessions, good sleep patterns, and the
contains the word/s that match the descriptions. Write your
right nutrition, including the use of protein, to help repair the
answers in your answer sheet.
damage caused by intense training.
1.This is the most basic principle that indicates doing “more
Reversibility-systems reverse or de-adapt if training stops or is
than normal”.
significantly reduced or injury prevents training from taking
2.Refers to number of times a physical activity is done each
place. It is essential to avoid breaks in training and to maintain
week.
the motivation of the athlete.
3.It is a gradual increase exerting effort or load that is done not
Overtraining- if an athlete does not have sufficient rest periods
too slowly, nor to rapidly.
then they are at risk of overtraining this is when the body does
4.This is when the body does not have time to adapt to training
not have time to adapt to the training and as a result, the
and as a result the fitness of the athletes declines, and they are
fitness of the athlete declines, and they are more at risk of
more at risk of becoming ill or injured.
becoming ill or injured.
5.It is also referred to as the magnitude of the effort required
BARRIERS TO PHYSICAL ACTIVITY
to perform an activity or exercise.
Many technological advances and conveniences that have
6.This suggests that overloading must specifically train a
made our lives easier and less active, many personal variables,
desired body part to improve.
including physiological, behavioral, and psychological factors
7.It is the duration or the length of session of a physical
may affect our plans to become more physically active.
activity.
Understanding common barriers to physical activity and
8.This shows that benefit and changes achieved from overload
creating strategies to overcome them may help make physical
will last only if training is continuous.
activity part of daily life. People experience a variety of
9.Training is manipulated by offering a variety of training
personal and environmental barriers to engaging in regular
10.All athletes are different. Training must be related to the
physical activity.
athlete’s age and gender, their injury status and fitness level.
Personal Barriers
WORD POOL
With technological advances and conveniences, people’s lives
Overload principle Intensity Frequency
have in many ways become increasingly easier, as well as less
active. In addition, people have many personal reasons or
Principle of Progression Overtraining
explanations for being inactive. The most common reasons
adults do not adopt more physically active lifestyles are cited
Principle of Specificity Time Type
as
● insufficient time to exercise
Individual Needs Principle of Reversibility
● inconvenience of exercise
LESSON 2: Principles of training and Barriers to Physical ● lack of self-motivation
Activity ● non-enjoyment of exercise
DEFINITION AND DESCRIPTIONS OF PRINCIPLE OF TRAINING ● boredom with exercise
The principle of training should be thought of as the “golden ● lack of confidence in their ability to be
rules” of making fitness training work for the individual physically active (low self-efficacy)
participant. Following these golden rules will help to guarantee ● fear of being injured or having been injured
success and will carry athletes towards their training and recently
performance goals. All training is aimed at creating long-term ● lack of self-management skills, such as the
physical changes in the body systems. These changes are ability to set personal goals, monitor
referred to as adaptations. ● progress, or reward progress toward such
Specificity-training must be relevant to the individual and their goals
sport. This can be achieved by tailoring training specifically for ● lack of encouragement, support, or
the sport or even the position that the individual plays, the companionship from family and friends
muscle groups that they use most of the dominant energy ● non-availability of parks, sidewalks, bicycle
system of the athlete. trails, or safe and pleasant walking
Progressive Overload-training frequency, intensity, time, or ● paths close to home or the workplace
type must be increased over the training period to ensure that The top three barriers to engaging in physical activity across
the body is pushed beyond its normal rhythm. the adult lifespan are:
FITT- (Frequency, Intensity, Time, Type) ● time
Frequency-is increased by training a greater number of times
● energy
each week.
● motivation
Intensity-is increased by lifting a greater resistance, such as
In a 2013 study that aimed to identify the external and
with weight training, or by training at a higher percentage of
internal barriers to physical activity and exercise participation
maximum heart rate (maxHR). This can be done either as
among middle-aged and elderly individuals the most common
continuous or interval training.
external barriers among the middle-aged and elderly ❖ Reduce Fat, Salt, and Sugar
respondents were 'not enough time', 'no one to exercise with' ❖ Control Portion Sizes
and 'lack of facilities'. The most common internal barriers for
middle-aged respondents were 'too tired', 'already active
❖ Practice Healthy Eating in School
What are ways to improve eating habits?
enough', 'do not know how to do it' and 'too lazy', while those
Reflect, Replace, Reinforce: a process for improving your
for elderly respondents were 'too tired', 'lack of motivation'
eating habits
and 'already active enough’.
Other barriers include: ❖ REFLECT on all specific eating habits, both
bad and good; and identify common triggers for
∙ cost ∙ facilities
unhealthy eating.
∙ illness or injury ∙ transportation
❖ REPLACE unhealthy eating habits with
∙ partner issues ∙ skill
healthier ones.
∙ safety considerations ∙ childcare
❖ REINFORCE it with new, healthier eating
∙ uneasiness with change ∙ unsuitable programs
habits.
Environmental barriers
What I Have Learned
The environment in which we live has a great influence on our
Activity 4: Self Reflection
level of physical activity. Many factors in our environment
Directions: Give at least 5 examples of physical activity that
affect us. Obvious factors include the accessibility of walking
are usually you do. Identify what type of health-related
paths, cycling trails, and recreation facilities. Factors such as
fitness component it belongs. Write your answer in the table
traffic, availability of public transportation, crime, and
given below.
pollution may also have an effect. Other environmental factors
include our social environment, such as support from family Activities Health-Related Fitness
and friends, and community spirit. It is possible to make Component
changes in our environment through campaigns to support 1. Example- Running Cardiovascular fitness
active transportation, legislation for safer communities, and 2.
the creation of new recreation facilities. 3.
LESSON 3: Importance of Good Nutrition
4.
Nutrition-is the health branch that stresses the importance of
food for growth and development, as well as in lowering the 5.
chances of acquiring diseases and illness. Proper nutrition
relies on the mix of food with varying nutrients that we need 1.What is the role of physical activity in your life?
to eat every day. Having too much or too little of these 2.Do you think that being physically fit and healthy
nutrients can lead to illnesses. The key principles of nutrition is important? Why or why not?
are adequacy, balance, and variety. 3.I have learned that health related fitness
What are the nutrients? exercises have?
❖ Nutrients are important food substances that help What I Can Do
our body function properly. It provides energy and Job well done! it’s nice to know that you’ve learned a lot in
facilitates the growth and repair of cells. There are six the past learning session. It’s time to perform the tasks.
types of nutrients: water, protein, carbohydrates, fats Activity 5: Performance Tasks
vitamins, and minerals. Directions: Rate your stunts after performing the different
tasks assigned by checking the description stated below.
❖ Macronutrients such as carbohydrates, fats, Compute your scores and refer to the equivalents.
proteins, and water are required by the body in a large
Score Equivalents: 16-20 = Excellent
amount. Micronutrients such as vitamins and minerals
11-15 = Good
are only needed in very little amounts.
Why it is important? 6-10 = Fair
Most people know good nutrition and physical activity can 0-5 = Need Improvement
help maintain a healthy weight. But the benefits of good
nutrition go beyond weight. Good nutrition can help: I need
What is good nutrition? I am I am
improvem I am very
Good nutrition means your body gets all the nutrients, good skillful
ent to satisfactory
vitamins, and minerals it needs to work its best. Plan your at at
practice at this
meals and snacks to include nutrientdense foods that are also TASKS/STUNTS this this
at this stunt.
low in calories. stunt. stunt.
stunt. (3)
What are the effects of bad nutrition? (2) (4)
(1)
The purpose of recovery nutrition is to replenish fluid, 1. One Foot
electrolyte, and glycogen. It also aids in making new muscle Balance
protein and cellular components as well as promotes proper Left/Right foot
immune functions. (10 seconds)
How to Maintain a Healthy Eating Lifestyle
What you eat each day affects your health and how you feel 2. Run in Place
now and in the future. Good nutrition plays a major role in (20 seconds)
helping you lead a healthy lifestyle. When combined with 3. Push-ups (10
physical activity, your diet can help you reach and maintain a reps)
healthy weight and reduce your risk of chronic conditions 4. Side leg raise
such as diabetes or heart disease and promote overall health Right/left leg
and wellbeing. (10 reps)
Maintaining a Healthy Lifestyle 5. Single leg
To maintain your healthy eating habits, try the following tips. hopping
❖ Add More Fruits & Veggies Right/left foot
❖ Prepare Healthy Snacks (10 reps)
 Total Score /20

Follow up questions:
1.After you performed the stunts what do you feel?
Answer
2.As a student what do you think the benefits of
participating in physical activity.
key
Can you cite at least 10 benefits of health-related fitness
exercises.
Assessment
Directions: Read each statement carefully. Choose the best
answer. Write your answer on a separate sheet.
Assessment

Directions: Read each statement carefully. Choose the best

answer. Write your answer on a separate sheet.
1.Which of the following is not an example of skill-related
fitness?
a. Agility c. Flexibility
b. Coordination d. Reaction Time
2.Which of the following is NOT good to maintain your healthy
eating habits?
a.adds more fruits and veggies c. prepares unhealthy
snack.
b.control portion sizes d. reduces fat, salt, and
sugar.
3.Which statement is correct about balance?
a.the ability to control the body’s position either stationary or
while moving.
b.the ability to change the body’s position and direction fast.
c.the ability to exert maximum contraction instantly in an
explosive burst of
movement.
d.the ability to move your body or part of your body quickly.
4.Which of the following are the benefits of good nutrition?
a.reduces high blood pressure. c. improves your well-being
b.increases your energy level. d. all of the above
5.the following are examples of personal barriers except?
a.lack of self-motivation c. traffic
b.insufficient time to exercise. d. boredom with exercise
6.What are the health-related components of fitness?
a.Cardiovascular endurance, muscular strength, muscular
endurance, flexibility, and body composition
b.Agility, balance, coordination, power, reaction time and
speed
c.Cardiovascular endurance, muscular strength, power,
reaction time and speed
d.Agility, balance, coordination, flexibility, and body
composition
7.It contains the proper quantities and proportions of the
needed nutrients to maintain good health.
a.nutrients b. balanced diet
c. eating habits. d. food pyramid
8.Which two of the following are not aspects of skills related
fitness?
a.Agility, reaction time c. Cardiovascular, flexibility
b.Power, speed d. Balance, coordination
9.Which of the following would be most important to a shot
putter.
a.Agility c. Muscular Endurance
b.Flexibility d. Power
10.Found to be one of the leading causes of overweight and
obesity?
a. Overweight b. Overeating
c. Bad sleeping habit d. Eating before sleeping.