HOPE Quarter 1 Module 2, Lecture notes of Physical education

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Health Optimizing

Physical Education 1

Quarter 1 – Module 2:

Set Fitness Goal

Health Optimizing Physical Education 1 (H.O.P.E 1) Alternative Delivery Mode Quarter 1 – Module 2: Set Fitness Goal First Edition, 2020 Republic Act 8293, section 176 states that: No copyright shall subsist in any work of the Government of the Philippines. However, prior approval of the government agency or office wherein the work is created shall be necessary for exploitation of such work for profit. Such agency or office may, among other things, impose as a condition the payment of royalties. Borrowed materials (i.e., songs, stories, poems, pictures, photos, brand names, trademarks, etc.) included in this module are owned by their respective copyright holders. Every effort has been exerted to locate and seek permission to use these materials from their respective copyright owners. The publisher and authors do not represent nor claim ownership over them. Published by the Department of Education Secretary: Leonor Magtolis Briones Undersecretary: Diosdado M. San Antonio Printed in the Philippines by ________________________ Department of Education – Region IV-A CALABARZON Office Address: Gate 2 Karangalan Village, Barangay San Isidro Cainta, Rizal 1800 Telefax: 02 - 8682 - 5773/8684-4914/8647- 7487 E-mail Address: [email protected] Development Team of the Module Writer: Avangeline M. Barcena, Christine Joy B. Ancero Editors: Aleli C. Nitoral / Roderick C. Tobias Reviewers: Lorelyn P. Arellano / Raine P. Ramos / John Lester F. Guerrero / Celeste A. Cortez / Pacita Q. Lungcay Illustrator: Roderick B. Blando Layout Artist: Marc John Management Team: Wilfredo E. Cabral , Regional Director Job S. Zape Jr., CLMD Chief Eugenio S. Adrao, EPS in Charge of LRMS Elaine T. Balaogan, Regional ADM Coordinator Fe M. Ong-ongowan, Regional Librarian Mary Ann L. Tatlongmaria, CID Chief Evelyn P. De Castro, Division EPS in Charge of LRMS Joel J. Valenzuela, Division ADM Coordinator

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Introductory Message For the facilitator: Welcome to the Health Optimizing Physical Education 1 Grade 11 Alternative Delivery Mode (ADM) Module on Set Fitness Goal! This module was collaboratively designed, developed and reviewed by educators both from public and private institutions to assist you, the teacher or facilitator in helping the learners meet the standards set by the K to 12 Curriculum while overcoming their personal, social, and economic constraints in schooling. This learning resource hopes to engage the learners into guided and independent learning activities at their own pace and time. Furthermore, this also aims to help learners acquire the needed 21st century skills while taking into consideration their needs and circumstances. In addition to the material in the main text, you will also see this box in the body of the module: As a facilitator you are expected to orient the learners on how to use this module. You also need to keep track of the learners' progress while allowing them to manage their own learning. Furthermore, you are expected to encourage and assist the learners as they do the tasks included in the module. Notes to the Teacher This contains helpful tips or strategies that will help you in guiding the learners.

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For the learner: Welcome to the Health Optimizing Physical Education 1 Alternative Delivery Mode (ADM) Module on Set Fitness Goal! The hand is one of the most symbolized part of the human body. It is often used to depict skill, action and purpose. Through our hands we may learn, create and accomplish. Hence, the hand in this learning resource signifies that you as a learner is capable and empowered to successfully achieve the relevant competencies and skills at your own pace and time. Your academic success lies in your own hands! This module was designed to provide you with fun and meaningful opportunities for guided and independent learning at your own pace and time. You will be enabled to process the contents of the learning resource while being an active learner. This module has the following parts and corresponding icons: What I Need to Know This will give you an idea of the skills or competencies you are expected to learn in the module. What I Know This part^ includes an^ activity^ that aims to check what you already know about the lesson to take. If you get all the answers correct (100%), you may decide to skip this module. What’s In This is a brief drill or review to help you link the current lesson with the previous one. What’s New In^ this^ portion,^ the^ new^ lesson^ will^ be introduced to you in various ways such as a story, a song, a poem, a problem opener, an activity or a situation. What is It This section provides a brief discussion of the lesson. This aims to help you discover and understand new concepts and skills. What’s More This^ comprises^ activities^ for^ independent practice to solidify your understanding and skills of the topic. You may check the answers to the exercises using the Answer Key at the end of the module. What I Have Learned This^ includes^ questions^ or^ blank sentence/paragraph to be filled in to process what you learned from the lesson. What I Can Do This section provides an activity which will help you transfer your new knowledge or skill into real life situations or concerns.

What I Need to Know This module was designed and written to help you understand Health Optimizing Physical Education 1 specifically about setting your fitness goal. The scope of this module permits it to be utilized in many various learning situations. The given activities in this module can be done individually or with the help of a family members. This module focuses in sets Frequency Intensity Time Type (FITT) goals based on training principles to achieve and/or maintain health - related fitness (HRF). After browsing this module, you're expected to:

1. Discuss the FITT principles and principle of physical activity in helping to develop a private exercise preparation;
2. Create fitness plan based on the FITT principle and principle of physical activity to reach a fitness goal;
3. Evaluate the potential benefits of FITT principles;
4. Perform moderate to vigorous physical activities based on the programed fitness plan.

What I Know Choose the letter of the best answer. Write the chosen letter on a separate sheet of paper.

1. What is the first element you should set up when planning workout plan? It refers to how often you exercise. A. Frequency B. Intensity C. Time D. Type
2. What is the most basic principle in physical activity that indicates doing more than normal for improvement to happen? A. Overload Principle C. Reversibility Principle B. Progression Principle D. Specificity Principle
3. What do you call the duration or the length of session of a physical activity? A. Frequency B. Intensity C. Time D. Type
4. What principle in physical activity is defined as gradual increase in exerting effort or load that is done not too slowly, nor too rapidly? A. Overload Principle C. Reversibility Principle B. Progression Principle D. Specificity Principle
5. Jogging, dancing, lunges, brisk walking, squats, and planking are examples of what FITT principle? A. Frequency B. Intensity C. Time D. Type
6. The effect of training will be lost if the training is discontinued. Which principle of physical activity does it refer to? A. Overload Principle C. Reversibility Principle B. Progression Principle D. Specificity Principle
7. Cardo do jogging, running and dancing to improve his cardio vascular endurance. What principle of physical fitness does it manifest? A. Overload Principle C. Reversibility Principle B. Progression Principle D. Specificity Principle

Lesson 1 Health Optimizing Physical Education 1 : Set Fitness Goal What’s In Activity 1. FITNESS QUEST Direction: Identify what HRF components do the following physical activities in column A belong to. Then, determine whether they are Cardiovascular Activity, Flexibility Muscular or Strength Activity and Endurance Activity. Write your answer on a separate sheet. A B

1. Jogging
2. Walking
3. Sit-ups
4. Lunges
5. Dynamic Stretching
6. Body-weight Exercises
7. Swimming
8. Yoga
9. Brisk Walking
10. Stretching 11.Squats 12.Planks

What’s New Let’s Start!!! Improving fitness is a crucial goal for achieving optimum health. If carefully planned, performed, monitored, and evaluated, positive health - related outcomes will be achieved which reduces risks of acquiring health problems.

Activity 2: WORD HUNT

Directions: Find ten (10) words related to health on the grid. Words appear straight across, up and down, down and up, and diagonally. Write your answer on a separate sheet. T U Q T U O R Y I O P L F J G S I W Y E R T U F C V K R H F R F M P P R I N C I P L E D D E G H E Q O G P S G B C Q S A V Q G Z W P J R D F V V U A O E W V W C R K O U D Q B E Z L R E S X E A N G G H W N N X R S R D C R S M R R J E M C G E I T F V I N T E N S I T Y H V B Y G B T D B S F T R Y A S O I U H N Y F V S D Y T U C D F

Before you start reading and answering all the activities

provided for you, let me share some tips as your learning

strategy. For you to know if you already understand what

you read, try to write out what you know, try to be as

detailed as possible, and then check your module for the

accuracy or correctness.

Overload Principle

This principle pertains to doing “more than normal” for improvement to happen. It means to boost our fitness, strength, or endurance. Workload is extended accordingly. Applying these training principles will cause long-term adaptations, enable the body to figure more efficiently to deal with higher level of performance. Overloading will be achieved by following the acronym FITT: Frequency: Increasing the number of times you train per week Intensity: Increasing the problem of the exercise, for instance, running at 12 km/h rather than 10 or increasing the load you're squatting with. Time: Increasing the length of your training time for every session for instance, cycling for 45 minutes rather than 30. Type: Increase the intensity of the training. For instance, progress from walking to running

Principle of Progression

To ensure that the results will still improve over time, the adapted workload should be continually increased. A gradual and systematic increase within the workload over a period of time will lead to improvement in fitness without risk of injury. If overload occurs and increase rapidly, it may lead to injury or muscle damage. If increased slowly, improvement is unlikely. For instance, the athlete who exercises vigorously only on weekends violates the principle of progression and may not see obvious fitness gains. The Principle of Progression also stresses the requirement for correct rest and recovery. Continual stress on the body and constant overload will lead to exhaustion and injury. You ought not to train hard all the time, as you'll risk overtraining and a decrease in fitness.

Principle of Specificity

We have all heard the phrase, "Practice makes perfect." Well, this is often the principle of specificity in action. This principle simply states that exercising a specific piece or component of the body primarily develops that part. The principle of specificity implies that to become better at a selected exercise or skill, you need to perform that exercise or skill. For example, a cyclist should be trained in cycling and a runner should be trained in running. Use the acceptable sort of exercise that directly improves your target muscles.

Principle of Reversibility

Development of muscles will happen if regular movement and execution are completed. If activity ceases, it will be reversed. This shows that benefits and changes achieved from overload will last as long as training is continuous. On the flip side, this also implies that the detraining effect will be reversed once training is resumed. Extended rest periods reduce fitness and therefore the physiological effects diminish over time which throws the body back to its pre-training condition.

Note: The effect of training will be lost if the training is discontinued. The F.I.T.T Principle of Physical Activity Understanding the F.I.T.T. principle helps you create a workout plan which will be beneficial in reaching your fitness goals. F.I.T.T. stands for frequency, intensity, time, and type of exercise. These are the four elements you would like to believe to make workouts that suit your goals and fitness level. Learn how the F.I.T.T. principle works. Table 1. F.I.T.T Principles

Frequency

The first thing to identify in the workout plan is frequency—how often you exercise. Your frequency often depends on a spread of things including the sort of workout you're doing, how hard you're working, your fitness level, and your exercise goals. Three to five times a week is a safe frequency for each component of health- related physical fitness. American College of Sports Medicine sets exercise guidelines to provide a place to start figuring out how often to work-out: For cardio: Include your goal, guidelines recommend moderate exercise five or more days every week or intense cardio three days every week to improve your health. If your goal is to lose weight, you'll need to work often up to six or more days a week. For strength training: The suggested frequency is two to three non-consecutive days a week, it should be one to two days between sessions. If you are doing a split routine, like upper body at some point and lower body subsequent, your workouts are going to be more frequent than total body workouts. Factor Definition Frequency Number of meeting in a week Intensity Effort level of the exercise Time Period covered in an exercise session Type Kind of activity

Health Trivia

When it comes to resting heart rate, lower is healthier. It means your heart muscle is in good condition and it does not need to work strongly to maintain a steady beat. Studies found out that a greater resting pulse rate is connected with poor physical fitness and high blood pressure and body weight.

Time

Time is the length of the physical activity. Considering the other aspects of the F.I.T.T principle, time differs depending on the health-related fitness component targeted. For cardio: The suggested cardio exercise is 30 to 60 minutes but the duration of your workout depends on the type of exercise. For a beginner, you might start with a workout of 15 to 20 minutes. If you're doing steady-state cardio, like going for a run, you may exercise for 30 minutes to an hour. If you're doing interval training and working at a high intensity, your workout should be shorter, around 20 minutes to half-hour. For strength training: How long you lift weights depends on the type of workout you're doing and on your schedule. For total body workout, you may take up to an hour, but a split routine may take less time because you're working for fewer muscle groups.

Type

Type refers to the definite physical activity selected to improve a component of health-related fitness. For example, a person who wants to improve the arm strength should exercise the triceps and biceps, while an individual who wants to improve aerobic endurance needs to execute some other aerobically challenging activities such as jogging, running, swimming. For Cardio: Cardio is changeable since any activity that makes your heart rate up counts. Dancing, running, walking, jogging, and cycling are some of the wide variety of activities you may choose. Having more than one cardio activity helps reduce boredom. For strength training: Strength training workouts can also offer a variety of exercises. It includes any exercise using resistance like dumbbells, barbells, machines, and many others to work your muscles. You may also use your body as resistance tool. You may change the type of your strength workout depending on your goal.

How to Use the F.I.T.T Principle in Your Workout

The F.I.T.T. principle provide guides on how to control your program and get favorable results. To avoid boredom, injuries, and weight loss plateaus, this principle will help you figure out how to alter workout types, time, intensity and activities. For example, walking three times a week for 30 minutes at a moderate pace might be a great help for a beginner. Your body adjusts to these workouts and several things may happen after a few weeks such as:

• Burn fewer calories
• Weight loss
• Boredom sets in You may also utilize one or more of the F.I.T.T. principles, such as:
• Changing the frequency by adding day of jogging or walking
• Changing the intensity by adding some running intervals or walking faster
• Changing the time spent jogging each workout day
• Changing the type of workout by dancing, cycling, or running. Changing one of the elements will create a big difference in the workout plan and in how your body reacts to exercise. It's significant to alter things up on a regular basis to keep your body and mind healthy. Muscle develops once the body is trained to do more than what it used to. The Principles of Training implies that overloading helps develop targeted muscle areas. Benefits of this can be achieved through continuous overloading, or else, if stopped, it will go back to its original form. FITT principle acknowledges the importance of optimum fitness development. It stands for Frequency, Intensity, Time and Type. The physical activity program is used as a guideline for fitness routine to achieve results. Execution of exercise is also related to its intensity. The more the activity is repeated, the more chances of developing fitness. Intensity is defined as how easy or hard the designed task is accomplished or the magnitude of work done. The body’s response by the number of times the heart pumps measured in beats per minute determines the intensity. Workable heart rate’s capacity will help in getting ideal Targeted Heart Rate (THR) range. Proper choosing of activities helps achieving goals set by specifying the target muscles to develop. To keep activities exciting and interesting, setting up variations in exercises or routines may help.

Part of an Exercise Program

An exercise workout has three components: warm-up, exercise load and cool-down. The exercise load or workout load is the program activity that would stimulate beneficial adaptation when performed regularly. A warm-up is essential prior to actual workload as it prepares the body for more strenuous activity. It increases the blood flow to the working muscles without an abrupt increase in lactic acid accumulation. According to research, the warmer the body and muscle, the

Household Chore and Occupation

• Sitting — using computer work at desk using light hand tools = 1.
• Standing performing light work such as making bed, washing dishes or preparing food = 2.0–2.
  • Cleaning — heavy: washing windows or car = 3.
  • Sweeping floors or carpet, vacuuming, mopping = 3.0–3. Shoveling, digging ditches = 8.
    • Carrying heavy loads such as bricks =

Leisure and Sports

• Arts & crafts, playing cards = 1.
• Playing most musical instruments = 2.0–2.
• Badminton — recreational = 4.
• Cycling — on flat: light effort (16– 19 km/h) = 6.
• Golf — walking pulling clubs = 4.
• Table tennis = 4.
• Tennis doubles = 5.
• Volleyball — non- competitive = 3.0–4.0 • Swimming leisurely =

• Basketball game =

• Cycling — on flat: moderate effort (20– 22 mph) = 8.0; fast (23–26 mph) = 10
• Football — casual = 7.0; competitive =

• Swimming — moderate/hard = 8 – 11
• Tennis singles = 8. https://www.chp.gov.hk/archive/epp/files/DoctorsHanbook_ch4.pdf Here are some examples of physical activities and exercises that you may integrate in your own fitness plan. Remember that the intensity of exercise as well as the type of activity to be done will vary for each person, as it is based on the fitness level results during self-testing.

FLEXIBILITY EXERCISES