Location via proxy:   [ UP ]  
[Report a bug]   [Manage cookies]                
Download as pdf or txt
Download as pdf or txt
You are on page 1of 10

10

Physical
Education
Quarter 4 - Module 7
Active Recreation

i
About the Module

This module is especially crafted to let you understand and know the benefits of
physical fitness through active recreation. In this module, you will re-assess your
own fitness level and engage in specific active recreational activities; apply proper
techniques and strategies on how you can improve your overall health and; apply
them in uplifting the overall health and wellness of your family and community.

This module was designed and written to help you go deeper into your journey to
becoming the best version of yourself going through the Philippine Physical Fitness
Test again and comparing your results in the first quarter and come up with a
comparative analysis of your progress and development.

What I Know

Directions: Read each of the following items carefully and write only the letter of
your answer.
Note: Use separate sheets in answering this test.

1. Which situation demonstrates muscular strength?


A. Bethany is lifting a barbell.
B. Gerson is running a marathon.
C. June is juggling 3 bottles of wine.
D. Kara is performing a dynamic stretching.
2. Which situation demonstrates agility?
A. Kora is running around.
B. Jordan is throwing a javelin.
C. Joric is balancing a stack of books.
D. Harold suddenly made a turn while running.
3. What does BMI mean?
A. Body Mass Info C. Body Measurement Info
B. Body Mass Index D. Body Measurement Index
4. Which of the following is NOT a category of BMI?
A. Normal B. Overweight C. Average D. Obese
5. Which activity demonstrates balance?
A. Stacy is lifting the heavy sacks.
B. Stanly is standing with one leg.
C. Charlie is running a 21-K marathon.
D. Astrid is performing a static stretching.

1
6. What activity best demonstrates speed?
A. Aldo is stretching his arms
B. Amy is running a straight course.
C. Asura is lifting a heavy chair.
D. Donny is throwing a small rock.
7. Which of the following components is NOT used in determining BMI?
A. Height B. Weight C. Girth D. Gender
8. What is the main purpose for calculating BMI?
A. Identify the weight category of a person.
B. Analyze the body mechanics of a person.
C. Identify the height and weight of a person.
D. Develop a sense of physical fitness development.
9. Which statement is TRUE about physical fitness?
A. It is a state of complete well-being
B. It a component of social wellness.
C. It is the ability to perform excellent physical strength.
D. It is the ability to execute daily activities with optimal performance.

10. What activity best demonstrates power?


A. Sprint B. High Jump C. Split D. Long-distance Run
11. Which of the following is not a part of the body composition component?
A. Bone density C. Oxygen saturation
B. Body fat D. Muscle mass
12. What activity demonstrates flexibility?
A. Sprint B. High Jump C. Split D. Long-distance Run
13. Which statement is TRUE for BMI?
A. It is a tool for skill management
B. It is a tool for categorizing your weight.
C. It is an indicator of your body composition
D. It is an instrument of weight loss for obesity.
14. Which statement is TRUE in performing a physical fitness test?
A. PFT should be done outdoors.
B. All facilitators should be certified professionals.
C. All PFT activities require long term preparations.
D. A medical checklist and waiver is required before the activities.
15. Which standard is used to gather data for determining your physical fitness?
A. Body Mass Index C. Physical Fitness Test
B. Medical Check-up D. Functional Movement Screen

2
Lesson

1
Week 5-8
Physical Fitness (Post Test)

What I Need to Know

At the end of the lesson, you are expected to:

1. assess eating habits, physical activities and physical fitness;


2. evaluate the progress of your physical fitness; and
3. appreciate the progress of your physical fitness.

What’s In

This activity will assist you in revisiting your lifestyle choices since the start of the
school year.

Directions: Rate yourself according to the following statements about your daily
activities using the scoring system below. Get the score and determine your current
lifestyle quality based on the table provided below.

1 2 3 4 5
Almost
Never Sometimes Often Always
Never

I engage in physical activities for at least 30 minutes several days a week.


I engage in physical activities that challenge my heart rate.
I do not stress myself about schoolwork deadlines.
I make sure I have time for myself.
I take care of the environment.
I do warm-up and cool-down before and after exercise
I am conscious about what I eat.
I eat vegetables and fruits.
I take note of what the label says about my food.
I believe in what I see on TV and online about fitness, health and nutrition.
I have a first aid kit and I know how to use it.

3
I find time for leisure and recreation.
I can manage my time well.
I spend quality time with my family and friends.
I have adequate sleep.
TOTAL

SCORE LIFESTYLE QUALITY


61-75 Excellent
46-50 Above Average
31-45 Average
16-30 Below Average
1-15 Needs Improvement

What’s New & What is It

Topic Review
Physical Fitness – the ability to execute daily activities with optimal performance,
endurance, and strength with the management of disease, fatigue, and stress and
reduced sedentary behaviour.”

Components of Physical Fitness


Health-related Components
The ability of the heart and lungs to work together to
Cardiorespiratory
provide the needed oxygen and fuel to the body during
Endurance
sustained workloads
The amount of force a muscle can produce in a single
Muscular Strength
maximum effort.
Muscular The ability of the muscles to perform continuously
Endurance without fatiguing.
The ability to move the joints through their full range of
Flexibility
motion.
The proportion of fat and fat-free mass (muscle, bone,
Body Composition
and water) in the body.

Skill-related Components
The ability to change and control the direction and position
Agility
of the body while maintaining a constant, rapid motion.
Speed The ability to move your body or parts of your body swiftly
The ability to move the body parts swiftly while applying the
Power
maximum force of the muscles.

4
the ability to use the senses together with body parts
Coordination
during movement.
The ability to control or stabilize the body when a person is
Balance
standing still or moving. For example, in-line skating.
the ability to reach or respond quickly to what
Reaction Time
you hear, see, or feel.

Body Mass Index (BMI) - a rough measure of body composition that is useful
for classifying the health risks of body weight; also based on the concept that
a person’s weight should be proportional to height; calculated by dividing your
body weight (expressed in kilograms) by the square of your height (expressed
in meters)

The BMI is used to determine the category of a person’s weight using a


standard measure. The formula for the BMI is stated as:

𝒘𝒆𝒊𝒈𝒉𝒕 (𝒌𝒈)
𝑩𝑴𝑰 =
𝒉𝒆𝒊𝒈𝒉𝒕 (𝒎)𝟐

Example:
𝒘𝒆𝒊𝒈𝒉𝒕 (𝒌𝒈) 𝟓𝟗𝒌𝒈 𝟓𝟗𝒌𝒈
𝑩𝑴𝑰 = 𝑩𝑴𝑰 = 𝑩𝑴𝑰 = 𝑩𝑴𝑰 = 𝟐𝟑. 𝟎𝟓𝒌𝒈/𝒎𝟐
𝒉𝒆𝒊𝒈𝒉𝒕 (𝒎)𝟐 (𝟏.𝟔𝒎)𝟐 𝟐.𝟓𝟔𝒎𝟐
= Normal

Classifciation BMI
Underweight <18.5
Normal 18.5 – 24.9
Overweight 25.0 – 29.9
Obese (I) 30.0 – 34.4
Obese (II) 35.0 – 39.9
Extreme Obesity (III) ≥40.0

5
What’s More

Perform the following exercise activities properly and record your performance in
the table below. Under the baseline column, write down your results during the 1st
quarter

6
What I Have Learned

With your results, write down what your significant developments. Use the following
guide questions to help you focus your answers.

1. What is the weakness you have improved throughout the school year in terms
of physical fitness?
___________________________________________________________________
___________________________________________________________________

2. What helped you improved these weaknesses?


__________________________________________________________________________________________
___________________________________________________________________

3. What are your future plans based on your results?


__________________________________________________________________________________________
__________________________________________________________________________________________

Assessment

A. Multiple Choice
Directions: Read each of the following items carefully and write only the letter of
your answer.
Note: Use separate sheets in answering this test.

1. What activity best demonstrate power?


A. Sprint B. High Jump C. Split D. Long-distance Run
2. What does BMI mean?
A. Body Mass Info C. Body Measurement Info
B. Body Mass Index D. Body Measurement Index
3. Which situation demonstrates agility?
A. Kora is running around.
B. Jordan is throwing a javelin.
C. Joric is balancing a stack of books.
D. Harold suddenly made a turn while running.
4. Which situation demonstrates muscular strength?
A. Bethany is lifting a barbell.
B. Gerson is running a marathon.
C. June is juggling 3 bottles of wine.
D. Kara is performing a dynamic stretching.

7
5. Which activity demonstrates balance?
A. Stacy is lifting the heavy sacks
B. Stanly is standing with one leg.
C. Charlie is running a 21K marathon.
D. Astrid is performing a static stretching.
6. Which of the following is NOT a category of BMI?
A. Normal B. Overweight C. Average D. Obese
7. What activity best demonstrates speed?
A. Aldo is stretching his arms
B. Amy is running a straight course.
C. Asura is lifting a heavy chair.
D. Donny is throwing a small rock.
8. Which of the following components is NOT used in determining BMI?
A. Height B. Weight C. Girth D. Gender
9. Which statement is TRUE about physical fitness?
A. It is a state of complete well-being
B. It is a component of social wellness.
C. It is the ability to perform excellent physical strength.
D. It is the ability to execute daily activities with optimal performance.

10. Which of the following is not a part of the body composition component?
A. Bone density C. Oxygen saturation
B. Body fat D. Muscle mass
11. What activity demonstrates flexibility?
A. Sprint B. High Jump C. Split D. Long-distance Run
12. Which standard is used to gather data for determining your physical fitness?
A. Body Mass Index C. Physical Fitness Test
B. Medical Check-up D. Functional Movement Screen
13. What is the main purpose for calculating BMI?
A. Identify the weight category of a person.
B. Analyze the body mechanics of a person.
C. Identify the height and weight of a person.
D. Develop a sense of physical fitness development.
14. Which statement is TRUE for BMI?
A. It is a tool for skill management
B. It is a tool for categorizing your weight.
C. It is an indicator of your body composition
D. It is an instrument of weight loss for obesity.
15. Which statement is TRUE in performing a physical fitness test?
A. PFT should be done outdoors.
B. All facilitators should be certified professionals
C. All PFT activities require long term preparations
D. A medical checklist and waiver is required before the activities

8
References
https://www.medicalnewstoday.com/articles/7181
https://open.lib.umn.edu/physicalactivity/chapter/1-7-components-of-physical-
fitness/
https://www.fcusd.org/Page/33993
https://tinyurl.com/8nhkkt3m
https://i0.wp.com/www.liveathome1.com/wp-content/uploads/2017/06/leg-
5.jpg.
https://i.dlpng.com/static/png/1668503_preview_preview.png
https://i.dlpng.com/static/png/1668503_preview_preview.png
https://wiki.ubc.ca/images/thumb/e/e1/Outline_of_Hexagon_Agility_Test.jpg/30
0px-Outline_of_Hexagon_Agility_Test.jpg
https://4.bp.blogspot.com/-
QWtlorHcpdc/V6SmDMTEbnI/AAAAAAAAAO0/HCZkcKr57r0FX4Yl_JeqEhpfkaYM
CMeigCLcB/s1600/pic2.gif
https://encrypted-
tbn0.gstatic.com/images?q=tbn%3AANd9GcQh1zkAC1XW1DSog3217jMq_vdmLN
4pDpGYng&usqp=CAU
https://i.pinimg.com/originals/b9/5e/ce/b95ece066abd0a7ce14a86585a5c4eb4.j
pg
https://3.bp.blogspot.com/-
ZIYOSDr6OM0/VAcx7ovjCcI/AAAAAAAAAsA/uKP73JSxpAs/s1600/Zumba%2BD
ance.jpg
https://i.pinimg.com/originals/21/1d/88/211d8833024acc70f294a2462e42e2b0
.jpg
https://i.pinimg.com/originals/22/41/c3/2241c33b7a40096b3c04149764a6380f.
gif

You might also like