7 ato! Education parte CALABARZON eaen weston of Calamba City Schools SELF-LEARNING MODULE Physical Education and Health Quarter 1 - Module 1 Development Team Writers: Angelo Dulalia Jeffrey Gagarin Dindo S, Femando Reviewer: _ Joel |. Libranda Layout: Cristeta M. Arcos Ren Mac Mac G. Motas Management, SDS Susan DL Onbiana ‘ASDS Rogelio F. Opulencia CID Chief Dolorosa S. De Castro epanier y EPS-LRMDS Cristeta M. Arcos Otten boon f Education| R4A | Divssior of Galamba City #85 Dead Bldg. City Hall Compound Bray. Real. Calamba CvIn this module, you will be able to learn the significance of assessing one’s body condition and the barriers that hinders you to engage in physical activity. TRY THIS! HOW ACTIVE AM I? COVID-19 (Coronavirus) has affected day to day life. It affected people day to day activities including regular physical activities like jogging, running ete. On your notebook, complete the table below by filling in the physical activities you engaged in during the pandemic, its benefits and the barriers you encountered in doing or while doing those physical activities. PHYSICAL BENEFITS | BARRIERS ACTIVITIES | ENCOUNTERED egjogging —~*| Cardiovascular Tiackofime endurance | | | | | | | | net tee ee SOPNOARONS SLearning Task 1. Test Your Prior Knowledge and Check Out! Before going to conduct on lesson, the students may try to answer an online quiz to determine prior knowledge on Physical Fitness and Its components. Write your answer on your notebook. 1. Which of the following health-related components of fitness has to do with your heart, lungs, and blood vessels? A. Cardio-Respiratory Endurance B. Flexibility C. Muscular Endurance D. Muscular Strength 2. Which option best describes "flexibility?" A. the percentage of body weight that is fat compared to other body tissue, such as bone and muscle B. the ability to use the muscles, which are attached to the bones, many times without getting tired C. the ability to use your joints fully D. the amount of force you can put forth with your muscles 3. The ability of a muscle to use maximum force or how strong a muscle is. A. Balance B. Flexibility C. Muscular Endurance D. Muscular Strength 4. The ability of a muscle to work for long periods of time A. Body Composition B. Cardiovascular Endurance C. Muscular Endurance D. Muscular StrengthTEST YOURSELF! 5. The ratio between the amount of muscle on your body to the amount of fat on your body is called A. Body composition B. Flexibility C. Muscular Endurance D. Muscular Strength 6. The ability to lift or resist weight is called A. Body Composition B. Flexibility C. Muscular Endurance D. Muscular Strength 7. Which of the following can improve a person's cardiovascular fitness and body composition? A. Jogging B. Running C. Swimming D. Alll of the above 8. Which of the following is incorrect in a properly administered muscular endurance push-up test? A. The test should be terminated when the subject can no longer complete the full range of motion. B. The subject should maintain a straight alignment of the knees, low back, and neck. C. The examiner should place his or her hand on the low back for support. D. The subject should be encouraged to breath during the evaluation. 9. Which 2 are components of health-related fitness? A. Breathing and running B. Flexibility and muscular strength C. Jogging and swimming D. Muscular endurance and push-ups10. The ability of your joints and muscles to move in their full range of motion is called A. Body composition B. Flexibility C. Muscular Endurance D. Muscular Strength 11-15. Give 5 barriers to physical activityPAR-Q & YOU Accomplish the Physical Activity Readiness Questionnaire PAR-Q & YOU (A Questionnaire for People Aged 15 10 69) doing papa cng? as Wis ppl ay eee Sears nal poor onan auges 0 an ow oud ator FES esp ot the nrenertt | “SB bsREAD, JOT, DISCOVER AND LEARN Health related fitness is all about personal health and how the healthy lifestyle of physical activity influences us as a person. This is important for anyone who wants to live a Physically active lifestyle to ‘support a higher quality of life Health related fitness is made up of 5 core components which are by-products of exercise and physical activity. Those 5 components are... body composition (i.e. body form). cardio vascular fitness muscular strength flexibility and... muscular. cadueence - ition is the relative percentage of body fat to lean body tissue. It is the straight up design of your body and has do with its body mass and density. Is it flabby? Is it muscular? How is your weight distributed? Is it pear or apple shaped? Are you lean or not? What is your body fat level? Body composition has more to do with the body itself being lean and muscular vs. fat. PONS BMI -— Body Mass Index FORMULA: WEIGHT HEIGHT(M)? Test: Anthropometric Measurement EXAMPLE: 30 30_ = 20.83 (NORMAL) (1.20)2= 1.44 Equipment/s: WEIGHING/BATHROOM SCALE BELOW 18S" UNDERWEIGHT | 185-240 NORMAL 250-209- — OvenwaiciT | 30.0ABOVE= OBESE |2. Cardiovascular _fitness is the ability of your body to work continuously for extended periods of time. Cardiovascular fitness has to do with how long you are able to carry out cardio exercises without being fatigued. For example, you might be able to run 10 minutes without breaking a sweat when you have improved your fitness, whereas when you were new to exercise you may not have been able to get through 5 minutes without difficulty breathing. Cardiovascular fitness makes cardio exercise easier and is "THE KEY" component of health-related training. Test: 3-minute Step Test Equipment/s: Stopwatch, bench box 3. Muscular strength refers to the maximum amount of force a muscle or muscle group can exert against an opposing force. It is about how much weight you are able to lift with your muscles at one time. This would relate to the “quality” of the task being performed as opposed to the frequency, which is dealt with by your muscular endurance. It is the maximal lift ability a muscle is able to generate with effort. Test: Push-up Equipment/s: Clean mats4. Flexibility is the ability of the joints and muscle to move in full range. Flexibility becomes even more important as we age. Being stiff can prevent even a strong and healthy body from performing certain tasks. Flexibility allows you to move faster, be more mobile and avoid pain in your joints as well. Flexibility is often called "muscular fitness" and it has to do with how freely you are able to move and even respond to unstable conditions, boosted by the elasticity of the muscles. Test: Zipper Test Equipment/s: Tape measure 5. Muscular endurance refers to the ability of the same muscle or muscle group to contract for an extended period of time without undue fatigue. Similar to cardiovascular fitness, muscular endurance has to do with just how much your muscles can take during a weight training session, i.e. repeated reps. Muscular endurance is closely related to what is described as “sports fitness” however it still is pertinent to health fitness because it goes a long way when it comes to your ability to perform any physical activity, no matter how small. Test: Planks rem 5Barriers to Physical Activities Personal barriers: With technological advances and conveniences, People’s lives have in many ways become increasingly easier, as well as less active. In addition, people have many personal reasons or =xplanations for being inactive. Some common explanations (barriers) that people cite for resistance to exercise are (Sallis and Hovell; Sallis, Hovell,and Hofstetter) * insufficient time to exercise * inconvenience of exercise * lack of self-motivation * non-enjoyment of exercise * boredom with exercise * lack of confidence in their ability to be physically active (low self- efficacy) * fear of being injured or having been injured recently * lack of self-management skills, such as the ability to set personal goals, monitor * progress, or reward progress toward such goals ‘> lack of encouragement, support, or companionship from family and friends ‘+ non-availability of parks, sidewalks, bicycle trails, or safe and pleasant walking ** paths close to home or the workplace The top three barriers to engaging in physical activity across the adult lifespan are * time * energy * motivation Other barriers include * cost * facilities % illness or injury > transportation partner issues * skill * safety considerations * child care ‘** uneasiness with change * unsuitable programsEnvironmental barriers: The environment in which we live has a great influence on our level of physical activity. Many factors in our environment affect us. Obvious factors include the * cycling trails, and recreation facilities. - % traffic * availability of public transportation _ * crime pollution Other environmental factors include our social environment, such as __ * Support from family and friends, and “ community spirit.Learning Task 2. Fill me in! Familiarize yourself on the score card that you are going to use in recording the result of your physical fitness test. Fill in the first part with correct information. Take note that you are going to accomplish the pre- test only for the first quarter. PHYSICAL FITNESS TEST (PFT) SCORE CARD S.Y. 2020 - 2021 GRADE/SECTION: AGE: SEX: _ SCHOOL: BIRTHDAY: PART |. HEALTH - RELATED FITNESS TEST PARAMETERS ACTIVITIES PRE- | POST- | TEST | TEST a (a Quarter) | Quarter) Body Mass Height (meters) A BODY Index (BMI) Weight COMPOSITION (kilograms) BI BMI Height | Classification (my Heart Rate Per B. CARDIOVASCULAR | 3- Minute | Minute ENDURANCE Step Test » Before the Activity | Heart Rate Per | Minute After the Activity Heart Rate | Recovery C.STRENGTH —| 90 Degrees Number of | Push-Up Push-Up Basic Plank Time (00:00) Zipper Test | Overlap Gap — D. FLEXIBILITY Right Arm (cm) Overlap Gap — Left Steele Arm (cm) _ i First Try | albeit | Sit and Sw Second inves fi Daanh famBefore doing the physical fitness test, accomplish the inventory of barriers to being active. Barriers to Being Actve Quiz What hoops you from beng more active? [Deretios: Usted below ore reosons that poople ge, to ey snouts, Prose read cach Sstaren a1 teiete han ‘ore say eae yea acy 98 tay think Going statemonts ae youre ii Ti R Ww Tiohy are youte say? 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Folow ise instructions to sceve yoursett {Enir the seled number in tho spaces proved, pultng tog [Add the tee scares an each Ine, Your bariars ta pylcal actety fall xo ane oF mare of saver fime,"soc Influences lek of one). lak of wow’ fax of injury. lack Ot SKI an Lace ot GF shove many calogry shows tha tus ae important nave for ou te overcome, einer the umber foe statement | on tne |. staternant 2 on ogeros tack of ‘oe A seme oS fotLearning Task 3: Task: SELF-TESTING PHYSICAL ACTIVITIES You will now perform the self-testing physical activities safely. In accordance with the procedure set, please be reminded to wear proper attire, prepare needed materials and get ready to perform the following self-testing activities: Note: You may ask the help of your family members or they can join you in doing the tests. You can also take a video of yourself doing the activities. Don't forget to record your scores on the score card. 4. Anthropometrics 2. Hamstring and Hip Flexor Test 3. Curl-up (dynamic) 4. Flexed-Arm Support(static) 5. 3-minute step test 6. Zipper Test 7. 90-degree Push-ups arning Task 4. Lead me to Where 1 am! Listed below are examples of Physical Barriers. Draw a line to connect Its type whether it's a personal or an environmental barrier. Lack of Motivation Accessibility of walking pathways ‘Support from family and Personal friends Environ Barrier Unavailability of park/grounds Barri: Fear of injury Health Considerations Gadgets providing leisure Use of elevators and vehiclesjing Task 5. er the following questions. Write the letter of the correct answer your notebook. What is the advantage to exercise? A. Decrease chronic disease B. Improved quality of life C. Stress relief D. Allof the above Flexibility is best described as the: A. Ability to exert force B. Ability to work the muscle over a period of time C. Range of movement possible at various joints D. The ability to bend and touch the toes. Running, swimming, and using an elliptical machine are all ways to improve your: A. Cardio Fitness B. Flexibility C. Muscular Endurance D. Muscular Strength 4. Body mass index (BMI) is a ratio of a person's weight to his or her A. Activity Level B. Age C. Basal Metabolic Rate D. Height 5. The ability to do activities for more than a few minutes is A. Agility B. Body Composition C. Endurance D. Flexibility 6. Muscular endurance is the A. Amount of force a muscle can exert B. Muscles’ ability to work for a long time without tiring C. Same as body cardiorespiratory fitness D. Same as body strength7. Which 2 are components of health-related fitness? A. Breathing and running B. — Flexibility and muscular strength C. Jogging and swimming D Muscular endurance and push-ups 8. The ability of your heart and lungs to efficiently move and use oxygen throughout your body over a period of time is called A. Body composition B. Cardiovascular Endurance C. Muscular Endurance D. Flexibility 9. The ability of your joints and muscles to move in their full range of motion is called A. Body composition B. Flexibility C. Muscular Endurance D. Muscular Strength 10. Abdominal strength and endurance is measured in which part of the Physical Fitness Test? A. Curl-up Test B. Pacer Test C. Sit-and- Reach D. Trunk lift B. Match the component of fitness with the portion of the fitness test that matches. (5 points) ____1. Cardiovascular fitness A. Push-ups _____2. Muscular strength B. Height and weight ____3. Muscular Endurance C. 100m sprint __4. Flexibility D. Curl-ups (sit-ups) 5. Body Composition E. Sit & Reach, Shoulder ReachLearning Task 6. Accomplish the reflection part of this activity by completing the prompt given.Answer the following questions: 1. How does your heart rate change after exercise? 2. What can change your heart rate besides exercise? Learning Task 2: Classify whether the following activities are moderate or vigorous. Write M if it is moderate and V if vigorous. ___1. Jumping Rope for Sminutes - Swimming laps . Hiking . Vacuuming and mopping }. Shoveling . Bicycling fast (14-16 mph) . Badminton recreational . Playing Basketball 2 K 4. 5, 6. t 8, 9. Soccer game 10. Dance Performances 5min.Answer the following questions: 1. How does your heart rate change after exercise? 2. What can change your heart rate besides exercise? Learning Task 2: Classify whether the following activities are moderate or vigorous. Write M if it is moderate and V if vigorous. ___1. Jumping Rope for Sminutes - Swimming laps . Hiking . Vacuuming and mopping }. Shoveling . Bicycling fast (14-16 mph) . Badminton recreational . Playing Basketball 2 K 4. 5, 6. t 8, 9. Soccer game 10. Dance Performances 5min.Learning Task 3: Answer the following questions. Choose the letter of the correct answer. 4. What do you call the excessive loss of water from the body while performing the physical activity? A. Dehydration B. Hyperthermia C. Hypothermia D. Overexertion Nn . Which of the following is a good example of moderate physical activity? A. Washing the dishes B. Making your bed C. Eating D. walking briskly 3. With regards to heart rate, BPM stands for A. Beats per minute B. Back pressure minutes C. Blue pulsing muscles D. Bio paradigm mission 4. This is a sensation of dryness in the mouth and throat associated with a desire for liquids? A. Dehydration B. Hyperthermia C. Sweating D. Thirsty 5. When considerable salt is lost in sweat what heat problem will occur? A. Cold acclimatization B. Heat acclimatization C. Heat cramps D. Heat stroke 6. How do you calculate max HR? A. 240-age B. 220-age C. 220+age D. 240+age7. Joe's max heart rate is 185. What is his target heart rate range? A. 93-148 B. 104-160 C. 90-130 D. 102-170 8. Which of these are safety tips for vigorous physical activity? A. Warm up B. Cool down C. Don't overdo it D. All of the above 9. Working out for 30 minutes at your maximum heart rate is recommended for heart health. A. True B. False 10. MVPA stands for - A. Moderate to Vigorous Physical Activity B. Most Vastly Personal Answer C. Making Veins Pulse Actively D. Most Valuable People Award WHAT IS MVPAs? MVPAs refers to moderate to vigorous physical activities. Physical activity is a core component of a healthy lifestyle, and covers a range from incidental © movement (such as walking to get to places) to leisure-time physical activity such as sports and exercise that range from moderate intensity to vigorous intensity. Bene R day Mts needa mic physi activity t stay healthyPHYSIOLOGICAL INDICATORS FOR FITNESS PHYSIOLOGICAL INDICATOR are signs that are physiologic in nature or have to do with bodily processes. HEART RATE known as pulse rate the number of times a person's heart beats per minute. RATE OF PERCEIVED EXERTION (RPE) an assessment of the intensity of exercise based on how you feel. It is a subjective assessment of effort which ranges from 6 (very, very light) to 20 (very, very hard) with 1-point increments in between. PACE AND PACING refers to the rate or speed of doing physical activities using the FITT principle. RATING OF PERCEIVED anna RE) DESCRIPTION 8 7 Very, very light 8 8 Verto 0 " Fait 2 8 Somentet herd | vad ® Very hard 8 Ve very had TRAINING HEART RATE the target level or range of exercise Legend: MHR-Maximum Heart Rate (220) HRR — Heart Rate Reserve RHR - Resting Heart Rate (60) THR — Target Heart RateHOW TO GET MY TARGET HEART RATE Example: AGE: 15 1. Maximum Heart Rate MHR = 220- (age) MHR = 220-15 MHR = 205 2. Heart Rate Reserve HRR = MHR- (Resting Heart Rate) HRR = 205 — 60 HRR = 145 3. Take 60% and 80% of Heart Rate Reserve (HRR) a. 60% x HRR = 60% x 145= 87 b. 80% x HRR = 80% x 145= 116 4. Add each HRR to Resting Heart Rate (RHR) to obtain the Target Heart Rate (THR) Range. a. 60% HRR + RHR = 87 + 60 = 147 beats per minute (bpm) b. 80% HRR + RHR = 116 + 60 = 176 beats per minute (bpm) Target Heart Range (THR) is 147 to 176 bom PRECAUTIONS IN DOING VIGOROUS ACTIVITIES 1. DEHYDRATION refers to the excessive loss of water from the body, through perspiration or sweating, urination or evaporation. A. SWEATING our body loses about 2.5 liters a day. The body must replace it to 150 to 250 ml every 15 minutes. B. THIRST the sensation of dryness in the mouth and throat associated with a desire for liquids. 2. OVEREXERTION/OVERTRAINING refers to detrimental cause of excessive training. It is characterized by fatigue, irritability, and sleep problems and increased of risk of injuries. 3. HYPERTHERMIA raise in body temperature caused by very humid environment. (heat-stress, heat stroke, fatal collapse) A. HEAT ACCLIMATIZATION a condition in which one can experience near maximal heart rate, elevated skin and core temperatures and severe fatigue in a new hot environment/place on the first day of vigorous activity.TIPS WHEN EXERCISING IN THE HEAT/HOT WEATHER Slow down exercise and add rest breaks to maintain prescribed target heat rate. Drink 2 cups of fluids 2 hours before you begin exercising and drink 4-8 ounces of fluid every 10- 15 minutes during exercise. Wear clothing that “breathless” allowing air to circulate and cool the body. Rest frequently in the shade LEE Slow down or stop if you begin to feel uncomfortable. HEAT DISODERS PROBLEM SIGNS/SYMPTOMS TREATMENT HEAT CRAMPS -—- when History of exertion; muscle Stop exercising; drink fluids considerable salt islostin cramps; usually in the massage and stretch sweat. Take lightly salted muscles used during muscles. foods and massage to exercise. Cool the body stop relieve cramps. exercising HEAT EXHAUSTION --- when Fast, shallow breathing; Get immediate medical heat stress exceedsthe — weakness; dizziness; attention, lowerbody capacity of the headache; moistorcool temperature jemperatureregulating —_ skin; weakpulse: elevated Get out of the heat; mechanism. jemperature. remove excess clothing HEAT STROKE --- the temperature regulating mechanism has given up. Noisy breathing; hot: flushed skin; red face: chil disorientation; high body temperature: rapid pulse; no perspiration: consciousness or unconsciousness Place in recovery position Wrapped cold packs in the armpit and groins. 4. HYPOTHERMIA excessively low body temperature characterized by uncontrollable shivering, loss of coordination and mental confusion. It happens when the body begins to lose heat faster than it can be produced.NS AND SYMPTOM: asa EARLY SIGNS + Ifthe victim is unconscious, open airway and + Shivery check for breathing + Pale; coldskin + Ifthe victimis conscious, bring to shelter or * Coldenvironment keep in warmroom AS CONDITION WORSENS + Replace wet clothes with dry one + No shivering, even though the personiscold + Give high energy foods and warm dinks + Increase drowsiness + Cover the head, hand and feet + Iirationcl behavior and confusion + Do notlet the victim lie down and rest since + Slow, shallow breathing the core temperatures dropping. One might + Slow, weak pulse lose consciousness and die + Walking become clumsyandtendencyof + Transport the victim to a medical faciity as ‘wanting to lie down and rest escalates quickas possible B. COLD ACCLIMATIZATION refers to the metabolic adjustments on large body mass, short extremities, and increased levels of body fat to help to get acclimatized to cold weather. C. HEAT RASH also called “prickly heat” is a benign condition associated with a red raised rash accompanied by sensations of prickling and tingling during sweating. It usually occurs when the skin is continuously wet with un-evaporated sweat. D. HEAT SYNCOPE heat collapse associated with rapid physical fatigue during overexposure to heat. E. SUN PROTECTION FACTOR (SPF) --- can prevent the effect of ultraviolet radiation to damage the skin it is effective in absorbing sunburn.PROPER ETIQUETTE AND SAFETY IN THE USE OF FACILITIES AND EQUIPMENT 1. Take care in using facilities & equipment . Only use equipment you already know how to use . Be alert & aware of the training area . In performing exercises & movement in general, practice good form first Bring back all equipment in place after use }. Do not hug the equipment . Return the equipment properly or leave the venue clean . Check yourself - practice proper hygiene & clean . Move on the double, don't loiter around the venue or hang on the equipment doing nothing 10. Remember to be nice, as a general rule oO ON ” OND LET’S INTEGRATE! Dancing is also a physical activity that can be performed in a variety of intensities, ranging from moderate to vigorous (high) intensity activity. Everyone reacts to music or rhythm in one form or another. A head swaying, a foot tapping, fingers snapping, shoulders and body moving while a musical piece is played are physical reactions. Dance refers to movement set to music where there emerges organization, structure and pattem. It is a composition that implies arrangement of parts into a form. Dancing is a means of expressing one’s emotions through movement disciplined by rhythm. It is an act of moving rhythmically and expressively to an accompaniment. The word dancing came from an old German word “danson” which means to “stretch”. Essentially, all dancing is made up of stretching and relaxing.What is Contemporary Dance Contemporary dance emerged in the 20th century as dancers strived to exhibit more personal expression in their dancing. It was a way to stray from the more traditional and structured styles. Breaking the conventional Style of dance, contemporary focuses on the freedom of movement. When performing, dancers focus on connecting their mind and body through fluid dance moves. This allows dancers to explore emotions, and use their natural energy to portray personal expression in their dance techniques. There is no rule of thumb to what type of elements their performance can include, but you will find a combination of techniques often ranging from ballet, jazz, modern, break dancing and even yoga and Pilates. ELEMENTS IN CONTEMPORARY/ MODERN DANCE 1. BODY --- first element of dance. It is the instrument used by the artist. 2. ACTION --- are movements that the body performs. 3. SPACE --- the area where the dancers perform. 4. TIME/TIMING —- movements of the body synchronized with the timing or rhythm of the music. 5. ENERGY -~ refers to the force of actions that brings character to the movements and can be shown in variety of movements.