MELCHOR MEMORIAL SCHOOL, INC.

Purok 2, Laguinbanwa, Ibajay, Aklan

Physical Education and Health 1
First Quarter – Week 1-2
Designed by: Lea C Magdaluyo

DAY 1 IT’S VACANT DAY!

DAY 2 EXERCISE FOR FITNESS

PHYSICAL FITNESS AS DEFINED

A person who is free from illnesses and can do physical or sports activities and still has an extra energy to do more activities is
considered to be physically fit. Physical fitness is a combination of health fitness and body fitness. Health fitness refers to your
body’s ability to fight off diseases. Body fitness, on the other hand, is refers to the ability to do strenuous physical or sports
activities without getting tired easily. It is not enough for someone to only look good and feel good in order to be called physically
fit. An individual should also take into consideration his kind of lifestyle including the food he takes every day because it can lead
him to better health.

HEALTH RELATED FITNESS

This is primarily associated with disease prevention and functional health. Participating in regular health-related fitness helps you
control your weight, prevents diseases and illness, improves mood, boosts energy and promotes better sleep.

Health Related Fitness Components

 Body Composition – The combination of all the tissues that make up the body such as bones, muscles, organs and
body fat.
 Cardiovascular Endurance – The ability of the heart, lungs, blood vessels, and blood to work efficiently and to supply
the body with oxygen.
 Flexibility – The ability to use your joints fully through a wide range of motion.
 Muscular Endurance – The ability to use muscles for a long period of time without tiring.
 Muscular Strength – The ability of the muscles to lift a heavy weight or exert a lot of force one time.

Skills Related Fitness Components

 Agility – The ability to change body positions quickly and keep the body under control when moving.
 Balance – The ability to keep the body in a steady position while standing and moving.
 Coordination – The ability of the body parts to work together when you perform an activity.
 Power – The ability to combine strength with speed while moving.
 Reaction Time – The ability to move quickly once a signal to start moving is received.
 Speed – The ability to move all or a part of the body quickly.

SPECIFIC COMPONENTS OF PHYSICAL FITNESS

 AGILITY –The ability of the individual to change direction or position in space with quickness and lightness of movement
while maintaining dynamic balance.
 BALANCE – The ability to control organic equipment neuro-muscularly; a state of equilibrium.
 COORDINATION - The ability to integrate the body parts to produce smooth motion
 ENDURANCE – The ability to sustain long continued contractions where a number of muscle groups are used; the
capacity to bear or last long in a certain task without undue fatigue.
 FLEXIBILITY – The quality of plasticity, which gives the ability to do a wide range of movement.
 ORGANIC VIGOR – It refers to the soundness of the heart and lungs which contributes to the ability to resist disease.
 POWER – The ability of the muscles to release maximum force in the shortest period of time.
 SPEED – The ability to make successive movements of the same kind in the shortest period of time.
 STRENGTH – The capacity to sustain the application of force without yielding or breaking; the ability of the muscles to
exert efforts against resistance.

What is PHYSICAL ACTIVITY?

 It is any movement made by the muscles of the body that requires exertion of energy such as running, swimming,
dancing, etc. Exercising is considered physical activity but more structured and planned.

“In MMSI, we Mold and

Maintain Students with 1|Page
Integrity, Intelligence
 4 Domains in Physical Activity:
1. Occupational – These are the activities you do at your work place. Lifting computers and books, going your friend’s
desk or preparing lunch at the pantry.
2. Domestic – These are the activities you do at home. Washing clothes and dishes, gardening, carpentry, baking or
cleaning the house.
3. Transportation – These are the activity that involves travelling. Riding a jeepney, tricycle, motorcycle, or bikes.
4. Leisure Time – These are the activities you do during recreational activities. Playing, swimming, hiking or craft making.

Warm up, Stretching and Cool Down Routine

In order to avoid injuries and to prepare the muscles and joints for physical activity, a proper warm up and stretching routine must
be performed prior to exercise.

1. WARM UP this is literally means to warm your body up with light exercises and movement. With these three types:
 PASSIVE WARM UP- Is one elevates body temperature through the use of heat packs or hot showers
 GENERAL WARM UP- Involves light movement of major muscle group. These occurs in increase of heart rate,
deep joint fluids, blood flow and perspiration
 SPECIFIC WARM UP- Mimics actual moves of the sport or activity that will engage in. It also helps the exerciser
prepare mentally as a warm up movements serves as practice for actual techniques or moves to be performed.
(Ex. Practice activity in volleyball and badminton)

2. STRETCHING ROUTINE is performed to maintain or increase in flexibility. There are Three Types of Stretching Routine:
 BALLISTIC STRETCHING- Make use or rapid and jerky movements
 STATIC STRETCHING- or also called: “Stretch and hold” increase range of motions as well as relaxes the
muscles. This type of stretching is performed best as cool down stretch
 DYNAMIC STRETCHING- Is similar to ballistic, but the movement is not jerky and controlled. Dynamic
Stretching avoids bouncing and sometimes include movements which is sport-specific.
3. COOLING DOWN is also known as (Limbering Down, or Warming down) is an easy exercise, done after a more intense
activity, to allow the body to gradually transition to a resting or near-resting state. Depending on the intensity of the
exercise cooling down can involve a slow Jog or walk. With lower intensities, stretching can be used. Cooling down
allows the heart rate to return to its resting state.

AEROBIC, MUSCLE-STRENGTHENING, AND BONE-STRENGTHENING ACTIVITY

AEROBIC ACTIVITIES
 Aerobic activities are also called “cardio” exercises. Normally, these activities increase our heart and breathing rate.
They cause us to sweat profusely and breathe harder. Our heart pumps blood more vigorously, causing oxygen to
circulate throughout our body.. Such activities like jogging, running, swimming and dancing are some examples of
aerobic exercises which improve our cardiorespiratory fitness.

 Increase in maximal oxygen consumption

Benefits of Aerobic Exercise  Improved cardiovascular function
 Improved cardiorespiratory function
 Lower heart rate and blood pressure with moderate Exercise
 Lower levels of blood pressure (for people with high blood pressure)
 Reduction of Body Fat

MUSCLE STRENGTHENING ACTIVITIES

 Muscle strengthening activities are exercises in which groups of muscles work or hold against a force or some weight.
Muscle strengthening activities help build good muscle strength. When muscles do more work, it becomes stronger.
Therefore, having strong and healthy muscles enable us to perform everyday physical tasks. With strong and capable
muscles, we can rearrange the furniture in our living room and carry heavy grocery bags from the market to our home.
 During muscle strengthening activity, muscle contraction occurs. The repetitive contractions during exercise can cause
damage to the muscle fibers. Our body repairs these muscle fibers when they get damaged. The repair happens after
exercise while muscles are at rest. New muscle fibers are produced to replace or repair those that were damaged. The
muscles in our body then start to grow larger and stronger. This stimulation and repair process is called muscle
hypertrophy. It is important to note that these muscle-strengthening activities—short high intensity exercises—should
be alternately scheduled in a week allowing rebuilding of muscles during rest periods. Ideally, one to two days of rest
lets our muscles rest and recover.

 Exercises like push-ups, sit-ups, squats, and lifting weights are some examples of muscle strengthening activities that
you can do if you want to have strong and lean muscles. Remember that before you start doing

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 BONE STRENGHTENING ACTIVITIES
Bone growth is stimulated by physical stress brought about by physical activity. As skeletal muscles contract, they pull
their attachment on bones causing physical stress. This consequently stimulates bone tissue, making it stronger and thicker.
Such bone strengthening activities can increase bone density throughout our skeletal system. This is called bone hypertrophy.

Many forms of physical activity like running, skipping rope, and playing basketball help keep our bones fit. Bones also
support groups of muscles to reduce risk of falling.

DIFFERENT BODY TYPES

ECTOMORPH PERSON

This type of the body is characterized with slender bodies, short trunks, and long arms and legs. His feet are
long and narrow with the narrow chest, long, slender neck and very little amount of fat. Muscles are weak and thin,
with weak tendons and joints that are cause of poor posture, lack of body power and strength. This type of person is
susceptible to upper respiratory infections.

MESOMORPH PERSON

This is characterized by a solid, muscular physique, strong with a large chest, slender waist, long
tort with short but powerful legs and arms. Moderate in height and very strong in carrying heavy weights.
Mesomorph persons enjoy vigorous and exciting physical activities.

ENDOMORPH PERSONS
It is characterized by excess fat distribution lack of bony angularity and floppy muscles. The arms, trunks
and legs look rounded and fatty, with a rounded face double chin and short neck.
This type of person cannot perform gymnastic exercises and activities that require a lot of speed, jumping,
running or in sports such as truck and basketball. Endomorphic person must exercise regularly and consequently.

END OF DAY 3
Any Problem or Questions?
DAY 3 Call or Text: 09101518542
FB Name: Leilei Magdaluyo
CONSULTATION DAY!

DAY 4 IT’S VACANT DAY!

DAY 5 Eat, Exercise and Excel

What’s In!
WRITTEN WORK 1
Direction: BE ACTIVE. List (5) exercises that you usually do that suited for each activity. Write the
answer in ½ lengthwise paper. (1 point each)
Aerobic Activities Muscle Strengthening Bone Strengthening
Activities Activities
* * *
* * *
* * *
* * *
* * *

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 DAY 6 IT’S A HOLIDAY!
NATIONAL HEROES DAY

DAY 7 BARRIERS!!
END OF DAY 5
BARRIERS TO PHYSICAL ACTIVITIES

We understand the benefits of physical activities to our health specially our body but there are circumstances when we become
lazy in performing physical activities. Below are some of the barriers that hinder us to do physical activities:
1. Lack of time
2. Social Support
3. Lack of Energy
4. Lack of Motivation
5. Fear of Injury
6. Lack of Skill
7. High Costs and Lack of Facilities
8. Weather Conditions

EATING HABITS The term eating habits (or food habits) refers to why and how people eat, which foods they eat, and with
whom they eat, as well as the ways people obtain, store, use, and discard food. Individual, social, cultural, religious, economic,
environmental, and political factors all influence people's eating habits.

INFLUENCES ON FOOD CHOICES There are many factors that determine what foods a person eats. In addition to personal
preferences, there are cultural, social, religious, economic, environmental, and even political factors.

INDIVIDUAL PREFERENCES Every individual has unique likes and dislikes concerning foods. These preferences develop
over time, and are influenced by personal experiences such as encouragement to eat, exposure to a food, family customs and
rituals, advertising, and personal values.

CULTURAL INFLUENCES A cultural group provides guidelines regarding acceptable foods, food combinations, eating
patterns, and eating behaviors. Compliance with these guidelines creates a sense of identity and belonging for the individual.

SOCIAL INFLUENCES Members of a social group depend on each other, share a common culture, and influence each
other's behaviors and values. A person's membership in particular peer, work, or community groups impacts food behaviors.

RELIGIOUS INFLUENCES Religious proscriptions range from a few to many, from relaxed to highly restrictive. This will
affect a follower's food choices and behaviors.

ECONOMIC INFLUENCES Money, values, and consumer skills all affect what a person purchases. The price of a food,
however, is not an indicator of its nutritional value. Cost is a complex combination of a food's availability, status, and demand.

ENVIRONMENTAL INFLUENCES The influence of the environment on food habits derives from a composite of ecological
and social factors. Foods that are commonly and easily grown within a specific region frequently become a part of the local
cuisine.

POLITICAL INFLUENCES Political factors also influence food availability and trends. Food laws and trade agreements affect
what is available within and across countries, and also affect food prices. Food labeling laws determine what consumers know
about the food they purchase.

IMPROVING YOUR EATING HABITS

When it comes to eating, we have strong habits. Some are good (“I always eat breakfast”), and some are not so good (“I always
clean my plate”). Although many of our eating habits were established during childhood, it doesn’t mean it’s too late to change
them.
Making sudden, radical changes to eating habits such as eating nothing but cabbage soup, can lead to short term weight loss.
However, such radical changes are neither healthy nor a good idea, and won’t be successful in the long run. Permanently
improving your eating habits requires a thoughtful approach in which you Reflect, Replace, and Reinforce.
4 | Peating.
● REFLECT on all of your specific eating habits, both bad and good; and, your common triggers for unhealthy age
 PROPER ETIQUETTE AND SAFETY IN THE USE OF FACILITIES AND
EQUIPMENT

When engaged in training and exercise, a lot of the activities make use of the school facilities and equipment. The
following guidelines need to be followed in order to allow everyone fair, orderly and safe usage of facilities and
equipment’s.

 Take care in using facilities and equipment

 Only use equipment that you already know how to use
 Be alert and aware in the training area
 In performing exercises and 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 personal hygiene and care
 Move on the double; do not loiter around the venue or hang on equipment doing nothing

DAY 8 CONSULTATION DAY!

DAY 9 IT’S VACANT DAY!

DAY 10 PERFORMANCE CHECK 1

TASK 1: HEALTH-RELATED FITNESS TEST

 BODY COMPOSITION
Classification
A. Body Mass Index (BMI) Below 18.5 Underweight
Formula for Computing Body Mass Index 18.5 – 24.9 Normal
Weight (in kilogram) 25.0 – 29.9 Overweight
Height (in meters)2 30.0 – Above Obese

Example: 30 = 30 = 20.83 (Normal)

(1.20)² 1.44

1. Weight refers to the heaviness of a person.

Equipment:
Weighing or bathroom scale calibrated properly.
Procedure:
For the Tester:
i. Wear light clothing before weighing
ii. On bare feet, stand erect and still with weight evenly distributed on the center of the scale.
For the Partner:
i. Before the start of weighing, adjust the scale to zero
ii. Record the score in kilogram
Scoring – record the body mass to the nearest 0.5 kilogram

2. Height is the distance between the feet on the floor to the top of the head in standing position.
Equipment:
 Tape measure laid flat to a concrete wall where zero point starts on the floor
 L-square; and
 An even and firm floor and flat wall
Procedure:
For the Tester:

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 i. Stand erect on bare feet with heels, buttocks and shoulders pressed against the wall where tape
measure is attached
For the Partner:
i. Place the L-square against the wall with the base at the top of the head of the person being tested.
Make sure that the L-square when placed on the head of the student, is straight and parallel to the floor.
ii. Record the score in meters.
Scoring – record the standing height to the nearest 0.1 centimeter 1 meter = 100 centimeter

 CARDIOVASCULAR ENDURANCE
A. 3-Minute Step Test
Purpose to measure cardiovascular endurance
Equipment
 Step - Height of step: 12 inches
 Stopwatch
 Drum, clapper, clicker, metronome with speaker or any similar device.
Procedure:
For the Tester
i. Stand at least one foot away from the step or bench with trunk erect and eyes looking straight ahead.
ii. The first step of the sequence should be alternate. At the signal “GO”, step up and down the step/bench
for 3 minutes at a rate of 96 beats per minute. One step consists or 4 beats – up with the left foot (ct.1),
up with the right foot (ct. 2), down with the left foot (ct. 3), down with the right foot (ct. 4) for the first
Score Standard Interpretation sequence. Then
up 5 33 and above Excellent with the right foot
(ct. 4 25-32 Very Good 1), up with the left
foot 3 17-24 Good (ct. 2), then down
with the right foot (ct.
2 9-16 Fair
3), down with the left
1 1-8 Needs Improvement
foot (ct. 4) for the
0 Cannot Execute Poor
second
sequence. Observe proper breathing (inhale through the nose, exhale through the mouth).
iii. Immediately after the exercise, stand and locate your pulse and in five (5) seconds, or at a signal, start to
get the heart rate.
iv. Don’t talk while taking the pulse rate.
v. Count the pulse beat for 10 seconds and multiply it by 6.
For the Partner:
i. As the student assumes the position in front of the step, signal, “Ready” and “Go”, start the stopwatch for
the 3-minute step test.
ii. After the test, allow performer to locate his/her pulse in 5 seconds.
iii. Give the signal to count the pulse beat
iv. Let the performer count his/her pulse beat for 10 seconds and multiple it by 6.
Scoring – record the 60-second heart rate after the activity

 STRENGTH
A. PUSH UPS
Purpose to measure strength of the upper extremities
Equipment
 Exercise mats or any clean mat
Procedure:
For the Tester
i. Lie down on the mat; face down in standard push-up position: palms on the mat about shoulder width,
fingers pointing forward, and legs straight, parallel, and slightly apart, with the toes supporting the feet.
ii. FOR BOYS: Straighten the arms, keeping the back and knees straight, then lower the arms until there is a
90-degree at the elbows (upper arms are parallel to the floor). FOR GIRLS: With knees in contact with the
floor, straightens the arms, keeping the back straight, then lowers the arms until there is a 90-degree angle
at the elbows (upper arms are parallel to the floor).
iii. Perform as many repetitions as possible, maintaining a cadence of 20 push-ups per minute. (2 seconds
going down and 1 sec going up).
iv. A maximum of 5o push-ups for boys and 25 push-ups for girls.

For the Partner

i. As the tester assumes the position of push-ups, start counting as the tester lower his/her body until he/she
reaches 90-degree at the elbow. The partner should stand in front of the tester and his/her eyes should be
close to elbow level to accurately judge the 90-degree bend.
ii. Make sure that the performer executes the push-ups in the correct form.
iii. The test is terminated when the performer can no longer execute the push-ups in the correct form, is in
pain, voluntarily stops, or cadence is broken.
Scoring – record the number of push-ups made.

B. BASIC PLANKING
Purpose: Helps build stability and strength throughout your entire body
Procedure:

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 i. Get in the push up position, only put your forearms on the ground instead of your hands. You
elbows should line up directly underneath your shoulders. Toes on the ground.
ii. Squeeze your glutens and tightens your abdominals.
iii. Keep neutral neck and spine.
iv. Create a straight, strong line from head to toes- a plank, if you will.
v. Hold that position.
Scoring – Record the time of plank made.

 FLEXIBILITY
A. SIT AND REACH
Purpose: It measures the flexibility of lower back and hamstring muscles.
Equipment: Measuring tape
Procedure:
i. Warm up properly before the first trial
ii. Remove your shoes for the teat, sit on the floor with the hips, back, and head against a wall, and
the legs fully extended and the bottom of the feet.
iii. Place hands one on top of the other and reach forward as far as possible without letting the head
and back come off the wall. Mark the distance at which your fingers reach.
iv. Now your head and back came off the wall. Gradually reach forward three times, the third time
stretching forward as far as possible and hold the position for at least 2 seconds. Be sure that
during the test you keep the backs of the knees flat against the floor.
v. Measures the distance between your starting point, and the reached point. This is your sit and
reaches distance.
Scoring – Measure the distance made using centimeters.

Criteria Scoring

Content 5%
Appropriateness of the HRF based
on the given procedures
Promptness 5%
PFT is submitted on time.
Completeness of the test 10%
Completion of the Test based on
given score card
Total: 20%
Direction: BE ACTIVE. Perform the following activities to assess your fitness level. Make sure to observe social distancing
and other health and safety precautions. Write and copy your Test Result on the given Test Score Card below (Page 8) in a
one (1) whole piece of Yellow Pad paper

END OF DAY 10

Prepared by: Checked by:

LEA C MAGDALUYO CYREL LUSTER T. AGUSTIN SHELLA MAE M. MATANGGA

Subject Teacher Subject Coordinator SHS Department Head

Recommending Approval:
Approved:
JUNRIK SALUTA BLANCA SOMBILON JULIO M. ESTOLLOSO
Academic Coordinator Asst. School Principal School Principal

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NOTE: CUT THIS PFT SCORE CARD AND PASTE IN A (1) PIECE OF YELLOW PAD PAPER

PHYSICAL FITNESS TEST SCORE CARD

Name: _____________________________________ Grade 11 Sec. _______________Age: ______

Direction: Perform the following activities to assess your fitness level. Make sure to observe social
distancing and other health and safety precautions. {The procedure in this Score Card is in Day 10
(P.C 1)}

TASK 1: HEALTH-RELATED FITNESS TEST

A. BODY COMPOSITION: BODY MASS INDEX (BMI)

Height (meters) Weight (Kilograms) BMI Classification

B. CARDIOVASCULAR ENDURANCE: 3-MINUTE STEP

Heart Rate per Minute

Before Activity After Activity

C. STRENGTH

1. Push Up 2. Basic Plank

Number Of Push Up Time

D. FLEXIBILITY

SIT AND REACH

Score
First Try Second try Third Try

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