G12 - HRF

PHYSICAL EDUCATION AND HEALTH
LEARNING ACTIVITY SHEET

QUARTER 2 – MELC 1
NAME OF LEARNER: ________________________ GRADE and SECTION: ________

DATE: __________________
PHYSICAL EDUCATION AND HEALTH 12
FITT GOALS TO ACHIEVE HEALTH-RELATED FITNESS (HRF)
I. LEARNING COMPETENCY WITH CODE
Sets FITT goals based on training principles to achieve and/or maintain HRF.
Code: PEH12FH-Ii-j-7
II. BACKGROUND INFORMATION FOR LEARNERS

Physical fitness is more easily understood by examining its components, or parts. As
students have learned in earlier grades, there are two categories of physical fitness
components: health-related fitness components and skill-related fitness
components.
Health-related fitness components consist of cardiorespiratory endurance, muscular
strength, muscular endurance, flexibility, and body composition. Skill-related fitness
components include agility, balance, coordination, speed, power and reaction time.
Health-related fitness components not only help the body to perform more efficiently,
but also help prevent disease and improve overall health and well-being. Manitoba’s combined
physical education/health education curriculum emphasizes the health-related components of
fitness—that is, the physical and physiological components of fitness that have a direct impact
on health status. The five health-related physical fitness components are cardiorespiratory
endurance, muscular strength, muscular endurance, flexibility, and body composition:
1. Cardiorespiratory endurance (CRE) is the ability of the cardiovascular system
(heart, blood, blood vessels) and respiratory system (lungs, air passages) to deliver
oxygen and other nutrients to the working muscles and to remove wastes. Tests that
involve running (e.g., 20 m shuttle run test), cycling, and swimming can be used to
measure this fitness component. Aerobic power (maximal oxygen consumption) and
aerobic capacity are terms used to describe CRE fitness. Activities vary in intensity level:
A. Light activities are physical activities that involve large muscle groups. While
engaging in light activities, people begin to notice their breathing, but they
can still talk fairly easily.
B. Moderate activities are physical activities that cause breathing and heart rate
to increase. People engaging in moderate activities can hear themselves
breathe, but they can still talk.
C. Vigorous activities are physical activities that cause breathing and heart rate
to increase to a higher level, making it difficult to talk. Note that an individual
may be working at the moderate to vigorous intensity level while engaging in
muscular strength activities and muscular endurance activities if performed in
a circuit format.
2. Muscular strength is the ability of a muscle, or a group of muscles, to exert force for
a brief period of time. Strength of different muscles can be measured by having a
person perform weightlifting exercises and determining the maximum amount of weight
the person can lift. A person’s strength can be expressed as absolute strength (the
actual weight lifted) or as relative strength (the weight lifted, divided by the person’s
body weight).
3. Muscular endurance is the ability of a muscle, or a group of muscles, to sustain
repeated contractions or to continue applying force against a fixed object. Push-ups and
curl-ups are often used to test muscular endurance. The person’s endurance is
expressed as the number of repetitions completed without stopping for a set period of
time (often one minute).
4. Flexibility is the ability to move joints through their full range of motion. The sit and-
reach test is a good measure of flexibility of the lower back and the backs of the upper
legs (hamstrings). A person’s flexibility is usually expressed in how far a joint can be
moved or the degrees through which a joint can be moved.
5. Body composition refers to the makeup of the body in terms of lean mass (muscle,
bone, vital tissue, and organs) and fat mass. Good body composition has strong bones,
adequate skeletal muscle size, a strong heart, and a low amount of fat mass. Regular
physical activity and exercise will help decrease body fat and increase or maintain
muscle mass, increase bone mass, and improve heart function. Although body
composition entails muscle, bone, and fat, it is often expressed only as percentage of
body fat.
Principles of Fitness Development
The keys to selecting the right kinds of exercises for developing and maintaining each
of the basic components of fitness are found in the principles of specificity, overload,
reversibility, progression, diminishing returns, and individual differences.
1. Specificity
The type of training in which individuals engage should be directed specifically at
improving their abilities in life. Therefore, choose the right kind of activities to
improve each physical fitness component, and the right combination of physical
fitness components to help in activities of daily living. Strength training results in
increases in strength for the muscles being exercised but does little to improve
cardiorespiratory endurance. Also, train specifically for the specific activity of
interest. For example, optimal running performance is best achieved when the
muscles involved in running are trained for the movements required. It does not
necessarily follow that a good swimmer is a good runner. Specificity also requires
that one consider the speed of motion, the number of limbs moving, the direction in
which they are moving, and the range over which the movement occurs.
2. Overload
If a person works often (frequency) enough, hard (intensity) enough, and long
(duration) enough to load the body above its resting level, physical fitness will
improve. If this is done regularly over a period of time, the body will gradually adapt
to the increase in demands. The term overload does not refer to the idea that one
needs to overexert or exert at high intensities to obtain gains in fitness; it simply
means that one needs to load the body more than it is usually accustomed to.
3. Reversibility
Physical fitness or the effects of a physical activity program or an exercise program
cannot be stored. If a person stops training for a period of time (three to five days,
in some cases) a process of detraining will begin. The gains in fitness that were
made begin to reverse themselves. If no exercise is done for a long enough period,
fitness levels can revert to the original starting point. At least three balanced
workouts a week (three hours minimum) are necessary to maintain a good level of
fitness.
4. Progression
Increasing the frequency, intensity, and/or duration of an activity over periods of
time is necessary for continued improvement in physical fitness. Improvements in
physical fitness are realized fairly rapidly at the onset of an exercise or training
program. The rate of improvement will gradually slow down and level off
(adaptation) if an overload is present (meaning that the load is increasing and that
there is progress). At high levels of physical fitness it may even be necessary to
change the type(s) of exercise(s) being performed.
5. Diminishing returns
The fitter a person becomes, the more difficult it is to continue to become fitter at
the same rate. Individuals who begin jogging can, over a relatively short time,
improve the speed and duration of their runs. However, experienced distance
runners may have to spend an entire training season to decrease their run time by
just a few seconds.
6. Individual differences
Every person has a unique physical and psychological makeup that requires a
unique training program. Factors that may play a role are current fitness level,
gender, age, heredity, susceptibility to injury, rest and recovery needs, and diet.
Two people working out with the same program could experience completely
different results.
III. ACCOMPANYING LEARNING MATERIALS
Grade 12 Self – Learning Module
Dance for Life, HOPE 2. By Apolonia, Collao, et al.
IV. ACTIVITY PROPER

Activity 1.
I. IDENTIFICATION: Write the correct answer on the space provided before
the number.
______________ 1. This refers to the ability of the cardiovascular system and respiratory
system to work efficiently by doing low, moderate and vigorous activities.
______________ 2. A health-related fitness component that the muscle or group of muscles
has the ability to perform movement repetitively without undue fatigue.
______________ 3. This refers to the relative percentage of the lean body mass compare to
body fat.
______________ 4. The health-related fitness component that the muscle or group of muscles
can exert a maximum amount of force in a short period of time.
______________ 5. This refers to the ability of the joints to move or extends in a wide range
of motion.
______________ 6. A principle in our fitness development that the body can carry load more
that it usually accustomed.
______________ 7. A fitness development that there is an increase in the amount of the
frequency, intensity and time or duration of the exercises.
______________ 8. This refers to the effect in the person’s body if there is a sudden stop in
performing the activity.
______________ 9. It is defined as the body to perform efficiently and also can prevent
disease and can improved over-all health and well-being.
______________10. What are the two components of physical fitness?
V. REFLECTION
Essay. Explain how these factors affect our physical and psychological make up.
1. Age
____________________________________________________________________________
____________________________________________________________________________
____________________________________________________________________________
____________________________________________________________________________
____________________________________________________________________________
____________________________________________________________________________
2. Gender
____________________________________________________________________________
____________________________________________________________________________
____________________________________________________________________________
____________________________________________________________________________
____________________________________________________________________________
___________________________________________________________________________
3. Diet
____________________________________________________________________________
____________________________________________________________________________
____________________________________________________________________________
____________________________________________________________________________
____________________________________________________________________________
___________________________________________________________________________
Rubrics for scoring:
POINTS EXCELLENT GOOD NEEDS

IMPROVEMENT
CONTENT Content addresses Content not enough Content does not
the topic. job of addressing address the topic.
the topic.
SUPPORTING All facts included in Some facts included No facts included in
INFORMATION the essay are in the essay are not the essay are
supported by supported by supported by
provable provable provable information.
information. information. No information in the
All information in All information in essay includes
the essay includes the essay does not enough related
enough related include enough information for the
information for the related information reader to understand
reader to for the reader to why an opinion is
understand why an understand why an held.
opinion is held. opinion is held.
Total Points Descriptive Rating

6 Advanced
5 Proficient
4 Approaching Proficiency
3 Developing
2 Beginning
VI. ANSWER KEYS
1. Cardio Respiratory Endurance

2. Muscular Endurance
3. Body Composition
4. Muscular Strength
5. Flexibility
6. Overload
7. Progression
8. Reversibility
9. Specificity
10.Health-related fitness and skill-related fitness
Prepared by:
RIZA I. SIBULLAS
Teacher III
Checked by:
BOBY ROSE R. RICAFORTE

Master Teacher III
Approved:
REBECCA R. IBARRETA
EPS Coordinator

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PHYSICAL EDUCATION AND HEALTH

LEARNING ACTIVITY SHEET

NAME OF LEARNER: ________________ GRADE and SECTION:

PHYSICAL EDUCATION AND HEALTH 12

FITT GOALS TO ACHIEVE HEALTH-RELATED FITNESS (HRF)

I. LEARNING COMPETENCY WITH CODE

II. BACKGROUND INFORMATION FOR LEARNERS

Principles of Fitness Development

III. ACCOMPANYING LEARNING MATERIALS

Grade 12 Self – Learning Module

Dance for Life, HOPE 2. By Apolonia, Collao, et al.

IV. ACTIVITY PROPER

POINTS EXCELLENT GOOD NEEDS

Total Points Descriptive Rating

VI. ANSWER KEYS

1. Cardio Respiratory Endurance

BOBY ROSE R. RICAFORTE

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