Senior High School
Physical Education and
Health (H.O.P.E. 4)
Quarter 4 – Module 5:
Going on Top
Physical Education and Health (H.O.P.E. 4) Grade 12 Alternative Delivery Mode
Quarter 4 – Module 5 Going on Top First Edition, 2020
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Published by the Department of Education – Division of Cagayan de Oro City Schools
Division Superintendent: Dr. Cherry Mae L. Limbaco, CESO V
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Senior High School
Physical Education
and Health (H.O.P.E. 4)
Quarter 4 – Module 5:
Going on Top
This instructional material was collaboratively developed and reviewed
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Table of Contents
What This Module is About ................................................................................................................. i
How to Learn from this Module.......................................................................................................... .i
Icons of this Module ............................................................................................................................. ii
What I Know (Pre-test) .................................................................................................... iii
Lesson 1: HEALTH-RELATED FITNESS COMPONENTS
What I Need to Know ................................................................................................ 9
What I know ................................................................................................................ 9
What’s In ...................................................................................................................... 9
What’s New ................................................................................................................. 9
What Is It ..................................................................................................................... 9
What’s More ................................................................................................................ 10
What I Have Learned ................................................................................................ 11
What I Can Do ............................................................................................................ 11
Lesson 2: FUEL-UP: BOOSTING ONE’S PERFORMANCE
What I Need to Know ................................................................................................ 13
What I Know ................................................................................................................ 13
What’s In............................................................................................................................13
What’s New.......................................................................................................................14
What is It............................................................................................................................14
What’s More ………………………………………………………………….......14
What I Have Learned....................................................................................................15
What I Can Do…………………………………………………………………….15
Summary…………………………………………………………………………………………...16
Assessment: (Post-Test) ………………………………………………………………………...16
Key to Answers .................................................................................................................................. .18
References………………………………………………………………………………………...18
What This Module is About
This module focuses on the five (5) components of health-related fitness and the
impact of food to the body and in physical activity performance. It also describes the
relationship of the nutritional value of food and performance. Furthermore, it provides
students the ability to assess their own status of HRF and identify barriers to physical
activity participation and one’s diet.
The following are the lessons contained in this module:
1. Lesson 1: Health-Related Fitness Components
2. Lesson 2: Fuel-Up: Boosting One’s Performance
What I Need to Know
At the end of this module, you should be able to:
1. Self-assesses health-related fitness (HRF) status, barriers to physical activity
assessment participation and one’s diet PEH12FH-IIg-i-6
2. Sets FITT goals based on training principles to achieve and/or maintain HRF
PEH12FH-IIi-j-7
3. Engages in moderate to vigorous physical activities (MVPAs) for at least 60
minutes most days of the week in a variety of settings in- and out-of school
PEH12FH-IIa-t-8
How to Learn from this Module
For the Learner:
The following are your guides for the proper use of this module:
1. Follow closely the instructions in every activity.
2. Be honest in answering and checking your exercises.
3. Answer the pre-test before going over the material to find out what you already
know.
4. Answer the exercises at the end of every lesson.
5. Review the lesson that you find difficult to understand.
6. Seek assistance from your teacher if you need help.
7. Ask permission from your parents/guardians whenever you have research and
requirements to be conducted outside your home.
For the Teacher/Facilitator:
The following are your guides for the proper use of this module:
1. Communicate with parents and students regularly for updates and feedback
2. Make sure that all activities are complied before accepting them.
3. You may contextualize or localize your activity as long as it is still within the bound
of the learning competency.
For the Parents/Guardian:
The following are your guides for the proper use of this module:
1. Closely monitor your child’s progress.
2. Do not answer the activities for your child. Just guide them in doing it.
3. Support your child. Talk to him/her about his/her journey with this module.
Components in Each Lesson
What I Need to Know Learning
Objectives
What I Know?
Pre-Assessment
This part contains
learning objectives that
are set for you to learn as
you go along the
module.
This is an assessment as
to your level of
knowledge to the subject
matter at hand,
meant specifically to
gauge prior related
knowledge
What’s In?
Review Activity
This part connects
previous lesson with that
of the current one.
What’s New?
Motivational Activity
An introduction of the new
lesson through
various activities,
before it will be
presented to you
What is It?
Lesson Proper
What’s More?
Performance Task
What I Have Learned?
Generalization
What I Can Do? Application
Assessment
Post-Assessment
These are discussions of
the activities as a
way to deepen your
discovery and understanding of the concept.
These are follow-up
activities that are intended for you to practice
further in order to
master the competencies.
Activities designed to
process what you
have learned from the
lesson
These are tasks that are
designed to showcase your skills and
knowledge gained, and
applied into real-life
concerns and situations.
This evaluates your level
of mastery in achieving
the learning objectives of
the lesson.
WHAT I KNOW
Activity 1. Pre-Assessment
Multiple Choice. Choose the letter of the correct answer. Write your answer on a
separate sheet of paper.
1. Which component of health-related fitness involves the range of motion in and
around your joint?
A. Cardio-respiratory endurance C. Flexibility
B. Body Composition
D. Muscular strength
2. The health-related component of fitness that covers what the body type is
composed of.
A. Muscular Endurance
C. Cardio-respiratory endurance
B. Flexibility
D. Body Composition
3. The ability of your muscles to exert force in a short period of time.
A. Muscular Strength
C. Flexibility
B. Muscular Endurance
D. Cardio-Respiratory endurance
4. The ability of your muscles to exert force for an extended period of time.
A. Muscular Strength
C. Flexibility
B. Muscular Endurance
D. Cardio-Respiratory endurance
5. The ability of your heart to pump blood and lungs to receive oxygen in order to
sustain in an activity for a long period of time.
A. Muscular Strength
C. Flexibility
B. Muscular Endurance
D. Cardio-Respiratory endurance
Lesson
Health-Related Fitness
Components
1
WHAT I NEED TO KNOW
At the end of the week, students will be able to:
1.
2.
3.
4.
Identify the five (5) components of health-related fitness.
Describe the benefits of cardiovascular endurance.
Distinguish muscular endurance and muscular strength.
Develop a circuit training routine.
WHAT’S IN
In previous lesson the students was able to identify the role of physical activities
in managing one’s stress.
WHAT’S NEW
Activity 1:
Challenge Accepted!
Direction: Perform 10 push-ups and challenge any member of your family to
do the task.
WHAT IS IT
The five (5) components of health-related fitness are often used in our school
curriculum, health clubs and fitness centers to gauge how physically fit we are. The
five (5) components that make up total fitness are:
•
•
•
•
•
Cardiovascular Endurance
Muscular Strength
Muscular Endurance
Flexibility
Body Composition
Total fitness can be defined by how well the body performs in each one of the
components of physical fitness as a whole. It is not enough to be able to bench press
your body weight.
Cardiovascular Endurance- is the ability of the heart and lungs to work
together to provide the needed oxygen and fuel to the body during sustained
workloads.
Muscular Strength- is the amount of force a muscle can produce. Examples
would be the bench press, leg press or bicep curl. The push-up test is most often used
to test muscular strength.
Muscular Endurance- is the ability of the muscles to perform continuous
without fatigue. Examples would be cycling, step machines. The sit-up test is most
often used to test muscular endurance.
Flexibility- is the ability of each joint to move through the available range of
motion for a specific joint. Examples would be stretching individual muscles or the
ability to perform certain functional movements such as the lunge. The sit and reach
test are most often used to test flexibility.
Body composition- is the amount of fat mass compared to lean muscle mass,
bone and organs. This can be measured using skin fold readings.
WHAT’S MORE
Activity 2. Heart Beats
A.
The purpose of this activity is to gain understanding about what happens
to your heart rate when you perform cardiovascular, muscular endurance, muscular
strength, and flexibility exercises.
Activity
Step Test
Push-ups
Sit-ups
Squat
Sit & Reach
Time
3 minutes
30 seconds
30 seconds
1 minute
3 times
Component of
HealthRelated Fitness
Number of
heartbeat
before the
activity
Number of
heart beat
after the
activity
Cardiovascular
Muscular Endurance
Muscular Endurance
Muscular Strength
Flexibility
B.
Explain briefly what happens to your heart rate before and after
performing the activity? Why does your heart rate change before and after performing
the activity?
______________________________________________________________
______________________________________________________________
______________________________________________________________
______________________________________________________________
______________________________________________________________
______________________________________________________________
WHAT I HAVE LEARNED
Participating in regular health-related fitness activity helps you control
your weight, prevent diseases and illness, improve your mood, boost
energy, and promote better sleep. It is made up of five sections: cardiovascular
endurance, muscular strength, muscular endurance, flexibility, and body composition.
WHAT I CAN DO
Activity 4. FIELD-DAY MINUTE
Direction: Take a video or photos of you performing a circuit exercise with the
following five (5) health-related components. (To be submitted to your teacher.)
Number of
Station
Components of
Exercise(s)
repetitions in
Remarks
Fitness
one minute
Station 1
Cardiovascular
Endurance
Jump rope
Station 2
Station 3
Station 4
Station 5
Muscular Strength
Muscular Endurance
Flexibility
Body Composition
Push-ups
Sit-ups
Sit & Reach
Body Mass Index
Notes to the Teacher
Use the rubric below to evaluate the output of Activity 4. (Rubric may be
changed depending on the agreement between the teacher/facilitator and the learner).
Criteria
Execution
Rubric for Individual Performance
Rating
5
4
3
2
1
Showed
excellent
performance
Executed the
routine
almost
accordingly
but some
errors were
evident
Executed
the routine
with
average
accuracy
Executed
the routine
with little
accuracy
Executed the
routine
incorrectly
Mastery
Choreography
Showed
very high
level of
mastery of
the routine
The routine
was very
impressive
Almost
showed
mastery of
the routine
but some
errors were
evident
The routine
was almost
impressive
Showed
average
mastery of
the routine
Showed
little
mastery of
the routine
Performed
poorly the
routine
The routine
was little
impressive
The routine
was poorly
impressive
Failed to
show the
choreography
Lesson
Fuel-Up: Boosting One’s
Performance
2
Source: https://www.google.com/search?q=health-related+fitness%
WHAT I NEED TO KNOW
At the end of the week, students will be able to:
1. Understand the meaning of nutrition and its importance to the body.
2. Identify the impact of nutrition on health and performance.
3. Develop a nutritious meal plan to increase performance.
WHAT I KNOW
Activity 1. Pre-Assessment
Multiple Choice. Choose the letter of the correct answer. Write your answer on a
separate sheet of paper.
1. It promotes muscle growth and recovery, and increase muscle strength and
mass.
A. Vitamins and minerals
C. Protein and exercise
B. Protein and energy
D. Well-trained muscles
2. A mineral that works with calcium to maintain strong bones and teeth.
A. Carbohydrates
C. Phosphorus
B. Cholesterol
D. Magnesium
3. It is found in most process foods, contributes to high blood pressure and other
major diseases.
A. Vitamin C
C. Calcium
B. Sodium
D. Dietary Fiber
4. It is found in citrus fruits; helps promote a healthy immune system.
A. Vitamin C
C. Calcium B. Sodium
D. Dietary Fiber
5. These are known as the micro nutrients.
A. Water soluble vitamins and fat-soluble C. Protein, carbohydrates, fats
B. Minerals and vitamins
D. Starch, fiber, sugar
WHAT’S IN
In previous lesson the students was able to learn the five (5) health-related
components and identify various exercises for each by performing a circuit training
design.
WHAT’S NEW
Activity 1:
Food Hub
Direction: Take photos of ten (10) affordable and readily available nutritious foods.
(To be submitted to your teacher.)
WHAT IS IT
The food we eat plays a vital role in how we look and feel. Regular exercise is
important but according to research, nutrition has the largest impact on our fitness.
Using food as our medicine has become a popular theme for health improvement. The
trend is now to focus on healthy food intake as a primary fitness goal. When healthy
eating habits become a lifestyle, we are healthier and happier. Eating right allows us
to reduce body fat, lose a few pounds, feel more confident and reduce our risk of
illness.
Frequent studies are indicating healthy food intake as the most important part
of our fitness programs. Some physicians are teaching healthy eating habits and
lifestyle as a way to improve overall health by reducing obesity and related disease.
Nutrients-dense foods, or “super foods”, include lean proteins, healthy
carbohydrates, and fats essential to our health. Super foods are rich source of
vitamins, minerals, and antioxidants.
WHAT’S MORE
Activity 2. Eating On-the-Go
Direction: Make a weekly healthy habit plan using the given format below.
Healthy Habit
Day
Date
Remarks
(completed/not
completed)
Drink 8 glasses of water
Eat at least 1 fruit
Eat at least 1 vegetable
Drink 1 glass of milk
No soft drinks
No junk foods
WHAT I HAVE LEARNED
Good nutrition can enhance performance. A well-planned, nutritious diet
should meet most of the vitamin and mineral needed by an individual and provide
enough protein to promote muscle growth and repair. Water is a great choice of fluid
to help performance and prevent dehydration.
WHAT I CAN DO?
Activity 4. Game-Day Nutrition
Direction: Prepare a sample of a healthy affordable meal from a local garden.
Present your meal through video coverage by giving emphasis on the nutritional
benefits of the ingredients used. (Submit your output to your teacher through his/her
FB messenger.)
Notes to the Teacher
Use the rubric below to evaluate the output of Activity 2. (Rubric may be
changed depending on the agreement between the teacher/facilitator and the learner).
Rubric for Individual Performance
Criteria
Rating
Content
/Information
Interpretation
(transferred
knowledge)
Details
4
3
2
1
The student
correctly
identified
excellent
healthy food
choices
The student
created an
extremely wellbalanced menu
plan according
to their
recommended
Food Pyramid
The student
correctly
identified
healthy food
choices
The student
correctly identified
some healthy food
choices
The student did not
correctly identify any
healthy food choices
The student
accurately
described all the
serving sizes
and
correct food
groups
The student
created a good
well-balanced
menu plan
according to their
recommended
Food Pyramid
The student
created
somewhat
wellbalanced
menu
plan according to
their
recommended
Food Pyramid
The student
The student
described a
described some
good amount of
correct serving
correct serving sizes and correct
sizes and
food groups
correct food
groups
The student did not
create well-balanced
menu plan according
to their
recommended Food
Pyramid
The student did not
describe the serving
sizes and correct food
groups
SUMMARY
This module aims to help the students to be health conscious and
being aware of their food choices. The knowledge in the components of
health-related fitness helps the students to remember what to focus on in
maintaining their level of health and wellness. Their understanding on the
impact of food in the body aids to develop healthy individuals and healthy
communities.
POST-ASSESSMENT
Multiple Choice. Choose the letter of the correct answer. Write your answer
on a separate sheet of paper.
1. Which component of health-related fitness involves the range of motion in and
around your joint?
A. Cardio-respiratory endurance C. Flexibility
B. Body Composition
D. Muscular strength
2. The health-related component of fitness that covers what the body type is
composed of.
A. Muscular Endurance
C. Cardio-respiratory endurance
B. Flexibility
D. Body Composition
3. The ability of your muscles to exert force in a short period of time.
A. Muscular Strength
C. Flexibility
B. Muscular Endurance
D. Cardio-Respiratory endurance
4. The ability of your muscles to exert force for an extended period of time.
A. Muscular Strength
C. Flexibility
B. Muscular Endurance
D. Cardio-Respiratory endurance
5. The ability of your heart to pump blood and lungs to receive oxygen in order to
sustain in an activity for a long period of time.
A. Muscular Strength
C. Flexibility
B. Muscular Endurance
D. Cardio-Respiratory endurance
6. It promotes muscle growth and recovery, and increase muscle strength and
mass.
A. Vitamins and minerals
C. Protein and exercise
B. Protein and energy
D. Well-trained muscles
7. A mineral that works with calcium to maintain strong bones and teeth.
A. Carbohydrates
C. Phosphorus
B. Cholesterol
D. Magnesium
8. It is found in most process foods, contributes to high blood pressure and other
major diseases.
A. Vitamin C
C. Calcium
B. Sodium
D. Dietary Fiber
9. It is found in citrus fruits; helps promote a healthy immune system.
A. Vitamin C
C. Calcium B. Sodium
D. Dietary Fiber
10. These are known as the micro nutrients.
A. Water soluble vitamins and fat-soluble C. Protein, carbohydrates, fats
B. Minerals and vitamins
D. Starch, fiber, sugar
References
https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutritionbasics/foodas-fuel-before-during-and-after-workouts
https://www.webmd.com/fitness-exercise/ss/slideshow-foods-for-workout
https://www.gleneagles.com.sg/healthplus/article/food-and-exercise
https://www.spps.org/Page/18206
https://www.fitday.com/fitness-articles/fitness/body-building/the-5-componentsofphysical-fitness.html
https://www.sharecare.com/health/fitness-exercise/what-are-five-components-fitness
https://nohat.cc/f/healthy-people-carrying-different-icons-relat-free-stockvector479475/comrawpixel479475-201907281939.html
https://www.kindpng.com/imgv/ioboobx_insurance-agents-and-brokershealthylifestyle-icon-png/
https://www.freepik.com/free-vector/healthy-people-carryingdifferenticons_3226124.html