Name Grade Level 12

Subject Physical Education 12

You will be able to self-assesses health-related fitness (HRF). status, barriers to
Objective
physical activity assessment participation and one’s diet
Date August 24-28, 2020 (Week 1)
Duration 4hrs (3hrs activity and 1hr assessment)
Time Started Time Ended Score

Components of Health Related Fitness

There are five areas of health related fitness. They are heart and lung endurance or cardiovascular endurance,
muscular strength, muscular endurance, flexibility, and body composition.

 Heart and lung endurance or cardiovascular endurance is the ability to exercise the entire body for
long periods of time. It requires a strong heart, healthy lungs, and clear blood vessels to supply the body
with oxygen. Activities to improve fitness in this area include running, swimming and aerobic dance. A
person must do the activity continuously for a minimum of 20 minutes within their target heart rate
zone. Endurance/cardiovascular activity should be done a minimum of 3 days per week. Every other day
is preferable. The mile or the pacer will measure fitness testing in this area.

 Muscular Strength is the amount of force you can put forth with your muscles. It is often measured by
how much weight you can lift. People with strength have fewer problems with backaches and can carry
out their daily tasks efficiently. Examples of muscular strength include push-ups, weight lifting heavy
weight with few repetitions, and pull-ups. Fitness testing will be measured by doing push-ups.

 Muscular Endurance is the ability to use the muscles, which are attached to the bones, many times
without getting tired. People with good muscular endurance are likely to have better posture, have
fewer back problems, and be better able to resist fatigue than people who lack muscular endurance.
You can improve muscular endurance by lifting weights with many repetitions or doing sit-ups.
Measuring the number of sit ups you can do correctly is used for fitness testing.

 Flexibility is the ability to use your joints fully. You are flexible when the muscles are long enough and
the joints are free enough to allow movement. People with good flexibility have fewer sore and injured
muscles. Stretching before and after activities will help to improve flexibility. The sit-and-reach and the
trunk lift are two tests used to measure flexibility.

 Body Composition is the percentage of body weight that is fat compared to other body tissue, such as
bone and muscle. People who have a high percentage of fat are more likely to be ill and have a higher
death rate than lean people. Exercise and eating the right foods in the proper amounts can improve
body composition. Body composition can be measured using an instrument called calipers, a
specialized scale, or it can be calculated by using the body mass index (BMI) which uses height and
weight to determine your BMI.

Dance is a performing art and also physical education. When a student attends dance classes, both of these
subjects are addressed. Dance classes definitely play a role in attaining fitness. The term fitness is broadly used
and often vaguely defined. Many people perceive health and fitness as one and the same, yet there is a definite
distinction between the two concepts. Health reflects a person's state of being; it is typically viewed as the
presence or absence of disease.

Fitness, however, is the ability to do physical activity or to perform physical work. There are three
components of fitness: strength, flexibility, and endurance. It is the combination of these three components
that leads to the achievement of fitness. Knowing the fitness values and principles that apply to dance class can
provide motivation for working hard, working safely, and setting goals. Dance goes beyond the demands of
exercise. Dance is an art form that is mentally emotionally challenging. For the dancer, fitness is a worthwhile
by-product of the pursuit of perfection.

The Physical, Mental, and Social–Emotional Benefits of Dance

The physical and mental benefits of dance cannot be overstated. Dance improves cardiovascular health,
heightens balance and strength, boosts cognitive performance, and provides stress relief, all with low wear and
tear on the body.

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Physical
 Dancing is a great cardio activity. The Department of Health and Human Services recommends 150–
300 minutes of moderate exercise or 75–150 minutes of vigorous aerobic activity per week. Depending
on the type, dance can easily fulfill either of these requirements, and make the time go by quickly too!
 Dancing helps with balance and strength. Dance movements often tap into muscles and movements
we don’t typically use for daily activities, so practicing these motions can help improve our ability to
balance and build up little-used muscle strength.
 Anyone can dance. That doesn’t mean everyone is good at dancing. Rather, dancing is an exercise that
people of all ages and physical abilities can participate in. Many forms of dance are easy on the body, so
even people with limited mobility or ongoing pain and injuries can learn the steps and take advantage
of dancing’s many benefits.

Mental
 Dance enhances your cognitive performance. The brain needs oxygen and energy opens in new
window to function well, and dance helps your body produce both. Dance can also teach students to
focus and be more creative and disciplined, which are useful skills in any mental endeavor.
 Dance is mentally challenging. Unlike some other forms of exercise, dance engages the brain on
many levels: You have to remember the steps, know how to shift from one movement into another, stay
coordinated with the music and other people, and maintain balance while doing all these things.

Social–Emotional
 Dancing is social. Studies show opens in new window that dance taps into the same cooperative
movements required in sports and playing music together. During dance, people begin to emit the
same low-frequency brain waves, demonstrating the connection between participants.
 Dancing improves your mood. Like many other forms of movement and exercise, dance has been
shown opens in new window to reduce stress, decrease anxiety and depression, and boost self-esteem.
It turns out dance breaks are a legitimate form of study break, after all.

Barriers to Physical Activity

Many technological advances and conveniences that have made our lives easier and less active, many
personal variables, including physiological, behavioural, and psychological factors, may affect our plans to
become more physically active. Understanding common barriers to physical activity  and creating strategies to
overcome them may help make physical activity part of daily life. People experience a variety of personal and
environmental barriers to engaging in regular physical activity.

1. 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 explanations for being inactive.
The most common reasons adults don't adopt more physically active lifestyles are cited as:
 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

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  transportation
 partner issues
 skill
 safety considerations
 child care
 uneasiness with change
 unsuitable programs

2. Environmental 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 accessibility of walking paths, cycling trails, and
recreation facilities. Factors such as traffic, availability of public transportation, crime, and pollution may also
have an effect. Other environmental factors include our social environment, such as support from family and
friends, and community spirit. It is possible to make changes in our environment through campaigns to
support active transportation, legislation for safer communities, and the creation of new recreation facilities.

Overcoming Barriers
As health care professionals we can help people identify barriers to exercise and make suggestions for
how they can overcome these barriers.  The Centers for Disease Control and Prevention makes suggestions for
overcoming physical activity barriers:
 Lack of time Identify available time slots.
 Monitor your daily activities for one week. Identify at least three 30-minute time slots you could use for
physical activity.
 Add physical activity to your daily routine. For example, walk or ride your bike to work or shopping,
organize school activities around physical activity, walk the dog, exercise while you watch TV, park
farther away from your destination, etc.
 Select activities requiring minimal time, such as walking, jogging, or stair climbing.

a. Social influence
 Explain your interest in physical activity to friends and family. Ask them to support your efforts.
 Invite friends and family members to exercise with you. Plan social activities involving exercise.
 Develop new friendships with physically active people. Join a group, such as the YMCA or a hiking club.

b. Lack of energy
 Schedule physical activity for times in the day or week when you feel energetic.
 Convince yourself that if you give it a chance, physical activity will increase your energy level; then, try
it.

c. Lack of motivation
 Plan ahead. Make physical activity a regular part of your daily or weekly schedule and write it on your
calendar.
 Invite a friend to exercise with you on a regular basis and write it on both your calendars.
 Join an exercise group or class.

d. Fear of injury
 Learn how to warm up and cool down to prevent injury.
 Learn how to exercise appropriately considering your age, fitness level, skill level, and health status.
 Choose activities involving minimum risk.

e. Lack of skill
 Select activities requiring no new skills, such as walking, climbing stairs, or jogging.
 Take a class to develop new skills.

f. Lack of resources
 Select activities that require minimal facilities or equipment, such as walking, jogging, jumping rope, or
calisthenics.
 Identify inexpensive, convenient resources available in your community (community education
programs, park and recreation programs, worksite programs, etc.).

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g. Weather conditions
 Develop a set of regular activities that are always available regardless of weather (indoor cycling,
aerobic dance, indoor swimming, calisthenics, stair climbing, rope skipping, mall walking, dancing,
gymnasium games, etc.)

h. Travel
 Put a jump rope in your suitcase and jump rope.
 Walk the halls and climb the stairs in hotels.
 Stay in places with swimming pools or exercise facilities.
 Visit the local shopping mall and walk for half an hour or more.
 Bring your mp3 player your favorite aerobic exercise music.

ACTIVITY 1: Barriers to being active Quiz!

Instruction: Listed below are reasons that people give to describe why they do not get as much physical activity
as they think they should. Please read each statement and indicate how likely you are to say each of the
following statements by circling the number:

Very Somewhat Somewhat Very

How likely are you to say?
likely likely unlikely unlikely
1. My day is so busy now, I just don’t think I can make 3 2 1 0
the time to include physical activity in my regular
schedule.
2. None of my family members or friends like to do 3 2 1 0
anything active, so I don’t have a chance to exercise.
3. I’m just too tired after work/studies to get any 3 2 1 0
exercise.
I’ve been thinking about getting more exercise, but I just 3 2 1 0
can’t seem to get started
I’m getting older so exercise can be risky. 3 2 1 0
I don’t get enough exercise because I have never learned 3 2 1 0
the skills for any sport.
I don’t have access to jogging trails, swimming pools, 3 2 1 0
bike paths, etc.
Physical activity takes too much time away from other 3 2 1 0
commitments—time, work, family, etc.
I’m embarrassed about how I will look when I exercise 3 2 1 0
with others.
I don’t get enough sleep as it is. I just couldn’t get up 3 2 1 0
early or stay up late to get some exercise.
It’s easier for me to find excuses not to exercise than to 3 2 1 0
go out to do something.
I know of too many people who have hurt themselves by 3 2 1 0
overdoing it with exercise.
I really can’t see learning a new sport at my age. 3 2 1 0
It’s just too expensive. You have to take a class or join a 3 2 1 0
club or buy the right equipment.
My free times during the day are too short to include 3 2 1 0
exercise.
My usual social activities with family or friends to not 3 2 1 0
include physical activity.
I’m too tired during the week and I need the weekend to 3 2 1 0
catch up on my rest.
I want to get more exercise, but I just can’t seem to 3 2 1 0
make myself stick to anything.
I’m afraid I might injure myself or have a heart attack. 3 2 1 0
I’m not good enough at any physical activity to make it 3 2 1 0
fun.
If we had exercise facilities at school, then I would be 3 2 1 0

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 more likely to exercise.

Follow these instructions to score yourself:

 Enter the circled number in the spaces provided, putting together the number for statement 1 on line 1,
statement 2 on line 2, and so on.
 Add the three scores on each line. Your barriers to physical activity fall into one or more of seven
categories: lack of time, social influences, lack of energy, lack of willpower, fear of injury, lack of skill,
and lack of resources. A score of 5 or above in any category shows that this is an important barrier for
you to overcome.

Example: Circled number

_2_ + __3__ + __3__ = ________8__________
Item number 1 8 15 Lack of time

SCORE:
____ + ____ + ____ = ______________________
1 8 15 Lack of time
____ + ____ + ____ = ______________________
2 9 16 Social influence
____ + ____ + ____ = ______________________
3 10 17 Lack of energy
____ + ____ + ____ = ______________________
4 11 18 Lack of willpower
____ + ____ + ____ = ______________________
5 12 19 Fear of injury
____ + ____ + ____ = ______________________
6 13 20 Lack of skill
____ + ____ + ____ = ______________________
7 14 21 Lack of resources

Processed Question:
1. What statement/s has the highest score?
________________________________________________________________________________________________
________________________________________________________________________________________________

2. Do you agree with the result? Why? Why not?

________________________________________________________________________________________________
________________________________________________________________________________________________
________________________________________________________________________________________________
________________________________________________________________________________________________

3. How will you overcome these barriers?

________________________________________________________________________________________________
________________________________________________________________________________________________
________________________________________________________________________________________________
________________________________________________________________________________________________

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ACTIVITY 2: Health Fitness Matching Type

Instruction: Match column B with column A. Write the correct complete answer before the number.
Column A Column B
_______1. You need to convince yourself that if A. Lack of resources
you give it a chance, physical activity will B. Social influence
increase your energy level. C. Muscular Strength
_______2. The ability where the muscle and joints D. Muscular Endurance
are free enough to move. E. Physical Benefit
_______3. This type of barrier includes the accessibility F. Environmental barrier
of recreational facilities, walking paths, and G. Lack of energy
bicycle roads. H. Fear of injury
_______4. Identify inexpensive, convenient resources I. Cardiovascular endurance
available in your community. J. Flexibility
_______5. People tend to have fewer problems with K. Personal barrier
backaches and can carry out their daily tasks L. Body Composition
efficiently. M. Dance
_______6. This type of art plays an important role in N. Weather condition
attaining fitness. O. Socio-emotional benefit
_______7. It is the percentage of body weight that is fat
compared to other body tissue, such as bone
and muscle.
_______8. It requires a strong heart, healthy lungs, and clear blood vessels to supply the body with oxygen.
_______9. Learn how to exercise appropriately considering your age, fitness level, skill level, and health status.
_______10. A type of barrier that relates to the interest in physical activity of friends and family.
_______11. Developing a set of regular activities that are always available regardless of weather.
_______12. People are likely to have better posture, have fewer back problems, and be better able to resist
fatigue.
_______13. Like many other forms of movement and exercise, dance reduces stress, decrease anxiety and
depression, and boost self-esteem.
_______14. People tend to become less active because of the technological advancements and convenience that
make lives easier.
_______15. Dance movements often tap into muscles and movements we don’t typically use for daily activities.
It
helps improve our ability to balance and build up little-used muscle strength.

ACTIVITY 3: Me and My Health!

Instruction:

Components Level of Intensity Effects How to

improve
Cardiovascular
Endurance

Zumba Dance Zumba Dance Zumba dance 6

for 2-3 minutes for 4-5 minutes minutes and up

Muscular Male: Male: Male:

Strength

8-10 push ups 11-16 push ups 17 and up push

ups

Female: Female: Female:

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 5-8 push ups 9-13 push ups 14 and up push
ups
Muscular Male: Male: Male:
Endurance

Elbow plank Elbow plank Elbow plank

(30-45 seconds) (46-60 seconds) (more than 60
seconds)

Female: Female: Female:

Elbow plank Elbow plank Elbow plank

(20-35 seconds) (36-45 seconds) (46-60 seconds)
Flexibility
Head Rotation
(Right) 3x
(Left) 3x

Side Bend 8
seconds each
(Right)
(Left)
(Front)
(Back)
Body Male: Male: Male:
Composition
Squat jumps 8x Squat jumps 12x Squat jumps 15x

Female: Female: Female:

Squat jumps 4x Squat jumps 8x Squat jumps 12x

Note: Please indicate reason if student is not able to perform the given activity.
________________________________________________________________________________________________
________________________________________________________________________________________________
________________________________________________________________________________________________

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ANSWER KEYS

Activity 1: Barriers to being active Quiz!

Student’s answer may vary.

Activity 2: Health Fitness Matching Type

1. G
2. J
3. F
4. A
5. C
6. M
7. L
8. I
9. H
10. B
11. N
12. D
13. O
14. K
15. E

Activity 3: Me and my health

Student’s answer may vary.

Reference:

 https://blog.advancementcourses.com/classroom-activities/dance-pe-class/
 https://www.physio-pedia.com/Barriers_to_Physical_Activity

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