health optimizing physical education

1. LESSON 1:
HOW TO TEST ONE’S
LEVEL OF FITNESS

2. STANDARDS
CONTENT STANDARD PERFORMANCE STANDARD
Demonstrate understanding of..
20th century music styles and
characteristic features.
Learners should able to creates
musical pieces using particular
style/s of the 20th Century.

3. OBJECTIVES:
1. Distinguishes aerobic from muscle-and
bone strengthening activities.
2. Explains how to optimize the energy
systems for safe and improved performance.
3. Observes personal safety protocol to avoid
dehydration, overexertion, hypo- and
hyperthermia during MVPAS participation;

4. FITNESS TESTING
A. For muscular strength and muscular
endurance
• 1. Pull-ups- to measure the strength and
endurance of upper body muscles.
• Material – Horizontal bar

6. 2. Curl-ups – to measure abdominal strength and
endurance.
Material- Mat, stopwatch or ordinary watch.
Procedure
1. Sit with flex or bend legs together.
2. Cross arms and place hands on opposite
shoulders.
3. On a given signal, lie back to touch shoulders
to the floor; and then, raise trunks to touch thighs
with elbows.

7. 4. Work in pairs, each taking turns in
holding the feet of the other and counting
each successful curl-ups

8. •Developing your muscular strength
and endurance is important.
•Doing pull-ups and curl- ups will
improve the ability of your muscles to
work repeatedly without getting tired
easily.

9. B. For Cardiorespiratory Endurance
Endurance Run/ Walk (one-mile
run/walk) – to measure speed and
cardiorespiratory endurance. To cover a
mile as quickly as possible.
Material- Stopwatch, a track with a
distance of more than 1 mile.

10. C. For Flexibility
V-sit Reach/ Sit and Reach- to measure
the flexibility of the lower back and calf
muscles.
Material- Tape measure placed on the
floor for V-sit Reach a special box for sit
and reach.

11. LESSON 2:
ENGAGING IN MODERATE TO
VIGOROUS PHYSICAL ACTIVITIES
FOLLOWING PERSONALIZED
FITNESS PLAN

12. ACTIVITY 1.
Directions: The following sentences
are common beliefs about exercise.
Write F if you think it is a Fact; write M if
it is a Myth. Write your answer on a
separate paper.

13. _____1. Working out on an empty stomach is
often considered a good weight-loss method.
_____2. If you're not sweating, you will never
lose weight and there is no use to exercise.

14. _____3. Stretch before you exercise
because it will condition your muscle.
_____4. Aerobic exercise boosts your
metabolism.
_____5. Running burns calories.

15. AEROBIC EXERCISE
• is any physical activity that makes you sweat,
causes you to breathe harder, and gets your
heart beating faster compared to when you
are at rest.
• Doing aerobic exercises regularly strengthens
your heart and lungs and trains your
cardiovascular system to manage and deliver
oxygen more quickly and efficiently
throughout your body.

16. •Aerobic exercise uses your large
muscle groups, is rhythmic in
nature, and can be maintained
continuously for at least 10
minutes.

17. Accurate measurement of exercise heart
rate is crucial in monitoring exercise
intensity. In order to measure the heartbeat
per minute, one must be knowledgeable of
the specific points in the body where the
heartbeat can be felt. There are four
techniques in getting the heart beat per
minute, and they are as follows

20. AEROBIC FITNESS
is the ability of the body’s
cardiovascular system to supply
energy during continuous physical
activities such as biking and
running. Studies show that this type
of exercise provides many health
benefits such as decreasing risk for
heart disease, stroke, high blood
pressure, type II diabetes and some
cancers.

21. •Examples of aerobic activities
include; walking at a brisk
pace, swimming, jogging,
dancing, etc.

22. Muscular strength is the ability of the
muscles to exert a force during an activity
such as lifting weights. Muscle
strengthening exercises involve using your
muscles to work against a resistance such
as your body weight, elastic bands or
weights

23. Bone strengthening exercise, or any weight-bearing
activity that produces a force on the bone, is also important
to overall health for children and adults. This force is usually
produced by impact with the ground and results in bone
growth in children and healthy maintenance of bone density
in adults. Examples of bone strengthening activities include
jumping, walking, jogging, and weight lifting exercises. As
you can see, some exercises such as walking or jogging
serve a dual purpose of strengthening our bones and our
aerobic system.

24. Muscular endurance, on the other
hand, is how many times you can lift a
certain amount of weight. Resistance
training (also referred to as weight
training or strength training) helps
increase muscular strength and
endurance.

31. INTENSITY OF PHYSICAL
ACTIVITY
• Intensity refers to the rate at which the activity
is being performed or the magnitude of the
effort required to perform an activity or
exercise. It can be thought of as how hard a
person works to perform the activity. The
intensity of different forms of physical activity
varies between people.

32. •SPEED – Double Heel Click
1.With the feet apart jump up and tap
the heels together twice before you
hit the ground. You must land with
your feet at least 3 inches apart.

33. COORDINATION – PAPER BALL BOUNCE
1.Wad up a sheet of notebook paper into a
ball. Bounces the ball back and forth
between the right and left hands. Keep the
hands open and palms up. Bounce the ball
three times with each hand (six times
total), alternating hands.

34. CARDIOVASCULAR FITNESS – RUN IN
PLACE
1.Run in place for one and half minutes (120 steps
per minute). Rest for 1 minute and count the heart
rate for 30 seconds. A heart rate of 60 or lower
passes. A step is counted each time the right foot
reached
• The floor.

35. FLEXIBILITY – BACK SAVER TOE TOUCH
1.Sit on the floor with one foot against a wall.
Bend the other knee. Bend forward at the hips.
After three warm-up trials, reach forward and
touch your closed fists to the wall. Bend
forward slowly; do not bounce. Repeat with the
other leg straight. Pass if fists touch the wall
with each leg straight.

36. MUSCULAR STRENGTH – Push-Up
1.Lie face down on the floor. Place the hands under the
shoulders. Keeping the legs and the body straight, press
off the floor until the arms are fully extended. Women
repeat once; men, three times.
MUSCULAR ENDURANCE – Side Leg Raise
1.Lie on the floor on your side. Lift your leg to the side of
the body until your feet are 24 to 36 inches apart. Keep
the knee and pelvis facing forward, do not rotate so that
the knees face the ceiling.

37. BODY COMPOSITION – The Pinch (skin fold
method)
1.The “skin fold” method measures your body fat
percentage by pinching your fat with your fingers
the measuring the thickness with a body fat
caliper. The reading is given millimetres, which
you compare to chart with age and gender to
arrive at your body fat percentage.

38. ACTIVITY TIME NA!

39. SIR SANNY UY

40. 1. Which one is taken from the
radial artery at the wrist, in line
with the thumb, using tips of
the pointer and middle fingers?
a. apical site
b. carotid pulse site
c. radial pulse site
d. temporal pulse site

41. 2. What is the ability of the
muscles to exert a force
during an activity such as
lifting weights?
A.Aerobic Exercise
B.Fitness Exercise
C.Muscular Strength
D.Power Strength

42. 3. What type of physical activity
makes you sweat, causes you
to breathe harder, and gets your
heart beating faster compared
to when you are at rest?
A.Aerobic Exercise
B.Aerobic Fitness
C.Bone Strengthening
D.Muscular Strengthening

43. 4. Which of the following will not
improve a personal fitness
program?
A.Muscular Strengthening
B.Exercising at moderate intensities
C.Making your program appropriate
D.Starting slowly then increase
gradually

44. 5. WHAT DOES AEROBIC REFER
TO?
A. How your body uses oxygen
B. Limit the uses of oxygen
C. The absence of oxygen
D. With little available oxygen

49. LESSON 4:
PERSONAL SAFETY
STRANDARDS

50. WARM-UPAND COOL-DOWN
EXERCISE

51. WARM UP EXERCISES
• One factor that must be emphasized is the
need for a warm-up before participating in
any activity.
• A warm-up is any activity that prepares your
muscles, joints, and your entire body system
for strenuous activity. warm-up exercises help
to prepare your body mentally and physically
in different activities.

52. COOL-DOWN EXERCISES
• In order to prevent injuries during physical
activity, it is important to start and finish
properly. You also need to be cool-down
activities after you exercise.
• A cool-down is a period of three to five
minutes of activities with lesser intensity. A
cool-down helps your body return to normal
state resting rate.

53. YOUR BODY CONDITIONS DURING
MODERATE TO VIGOROUS PHYSICAL
ACTIVITIES
•Your body may experience different
feelings or conditions while you are
engaging in moderate to vigorous
activities. Take note of their body
conditions.

54. DEHYDRATION
•This refers to excessive loss of water
from the body, usually through
perspiration or sweating, urination, or
evaporation.

55. •During participation in physical
activities, the body regulates its
temperature depending on the intensity
of the activity.
•During moderate to vigorous physical
activities, the body perspires or sweats
and you get thirsty.

56. SWEATING
• on a normal day, the body loses about 2.5
liters of water from the lungs and skin, from
urine and feces, and from perspiration. The
body must replace this through proper
hydration. To offset fluid losses, it is
suggested that 150 to 250ml of fluid should be
taken every 15 minutes.

57. THIRST
• is a sensation of dryness in the mouth and
throat associated with a desire for liquids.
Maintaining water balance is an important
consideration during exercise.
• Physical activity results in increased heat
production, and evaporation of sweat from the
skin allows the body to dissipate this heat and
maintain a normal body temperature.

58. •The amount of fluid lost as sweat varies
according to factors such as the intensity
and duration of activity and the air
temperature or humidity.

59. HYPERTHERMIA
• This is an alarming rise in body temperature,
which is an effect of exercising in a very
humid environment. It sets the stage for heat
stress and even heat stroke, the potentially fatal
collapse of the temperature-regulating
mechanism.

60. • In hot environments, the body is able to maintain temporary
thermal balance during exercise through circulatory
adjustments and evaporation of sweat. However, the body
responds differently in a hot, dry environment. The body
actually gains heat when the air temperature exceeds the
temperature of the skin. Under these conditions, the
evaporation of sweat allows the maintenance of thermal
equilibrium. When humidity is also high and evaporation
cannot take place, the body temperature continues to rise,
and performance is severely impaired.