Republic of the Philippines

Department of Education
National Capital Region
DIVISION OF CITY SCHOOLS – MANILA
Manila Education Center Arroceros Forest Park
Antonio J. Villegas St. Ermita, Manila

HOPE -1
GRADE 11
EXERCISE FOR FITNESS
Quarter 1 Week 10 Module 1
Most Essential Learning Competencies:
1. Self-assesses health-related fitness (HRF).Status, barriers
to physical activity assessment participation and one’s
diet.
2. Sets Frequency Intensity Time Type (FITT) goals based on
training principles to achieve and/or maintain health-
related fitness (HRF).
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.
4. Observes personal safety protocol to avoid dehydration,
overexertion, hypo- and hyperthermia during MVPA
participation.
HOW TO USE THIS MODULE

Before starting the module, I want you to set aside other tasks that will
disturb you while enjoying the lessons. Read the simple instructions below
to successfully enjoy the objectives of this kt. I Have fun!
1. Follow carefully all the contents and instructions indicated in every
page of this module.
2. Write on your notebook the concepts about the lessons. Writing
enhances learning, that is important to develop and keep in mind.
3. Perform all the provided activities in the module.
4. Let your facilitator/ guardian assess your answers using the answer
key card.
5. Analyze conceptually the post-test and apply what you have learned.
6. Enjoy studying!

PARTS OF THE MODULE

• Expectations – These are what you will be able to know after completing
the lessons in the module.
• Pre-test – This will measure your prior knowledge and the concepts to
be mastered throughout the lesson.
• Looking Back to your Lesson – This section will measure what learnings
and skills did you understand from the previous lesson.
• Brief Introduction – This section will give you an overview of the lesson.
• Activities – This is a set of activities you will perform with a partner.
• Remember – This section summarizes the concepts and applications of
the lessons.
• Check your Understanding – It will verify how you learned from the
lesson.
• Post-test – This will measure how much you have learned from the entire
module.

1
PRE-TEST
ENCIRCLE THE LETTER OF THE CORRECT ANSWER.

1. What benefit that a person will be getting when he/she engages in 5km
fun run?
A. Endurance C. Medal
B. Glory D. personal goal
2. It is one of the measurements you can use to gauge your performance
when you win _____?
A. Endurance C. Medal
B. Glory D. personal goal
3. It is about winning medals and becoming a sports icon.
A. Endurance C. Medal
A. Glory D. personal goal
4. Achieving his/her body weight and size is one of a person _________?
A. Endurance C. Medal
B. Glory D. personal goal
5. It is a type of activity of each school to win medals and championship
A. Endurance C. tournaments
B. Glory D. personal goal
6. It is a type of activity when a person only needs to join and have fun.
A. Endurance C. tournaments
B. recreational activity D. personal goal
7. Which of the following best describe as “open to all ages activity”.
A. street dance C. Ballroom dance
B. Hip hop dance D. zumba
8. Which of the following exercise activity that can enhances endurance
A. street dance C. Ballroom dance
B. Hip hop dance D. zumba
9. It is a type of sporting activity that only offers during summer.
A. Sports clinics B. trekking
C. camping D. swimming
10. It is one of most extraneous sports activities that can be lasted more
than five hours.
A. Boxing B. triathlon
B. duathlon D. marathon

Great, you finished answering the questions.

You may request your facilitator to check your work.

Congratulations and keep on learning!

2
HOPE-1
LESSON 9:FIRST AID

EXPECTATIONS
This module will help you to:
• Search and join an online seminars for health/fitness
• Share the knowledge that you have learned from the seminar
• demonstrate the knowledge from the seminar into practice.

LOOKING BACK TO YOUR LESSON

BRIEF INTRODUCTION
As you become more involved in physical activities, you can elevate your
participation by joining events that promote health and fitness as well as
address health issues like diabetes, obesity, nutrition, smoking, and many
more. By joining events like these, you can learn more about these health
concerns, what is being done to handle these concerns, and at the same time,
you also get to increase your physical activity.

The usual objective of the organizers of these events is to raise funds

for awareness about these health issues. Depending on their advocacy, events
may range from fun-filled activities that can engage entire families, to more
physically demanding ones. Your participation in these events not only
increases your activity but also gives you an advocacy to work on. Your choice
would depend on your interests and preferences. Here are some viable options
for you.

3
Sports and recreational activities
These are usually 1day events
that focus on running various
distances (i.e., 3k, 5k, 10k, or longer).
They cater to a wide variety of
participants – competitive or
recreational runners, and even
families. Whether you are a
recreational or competitive runner,
fun runs are good ways to elevate
participation in physical activities
since some fun runs are held in
different surfaces (e.g. concrete, off- https://www.google.com/search?q=fun+run+2020
road, beach) and with different
challenges posed on runners like an uphill run.

Other than the fitness benefits you would get from joining fun runs, you
also get to help out certain causes. Some organizations or associations, and
companies organize fun runs as one of their cause-oriented events.

Other benefits of joining fun runs are meeting new friends, enjoying the
outdoors, and bringing home participant race kits. Race kits, which usually
include a race bib or shirt and other items from sponsors, are good incentives
for your effort and you can get more freebies and giveaways depending on the
event sponsors.

You can also use your participation in fun runs as a gauge of your
physical fitness by trying to beat your own time, or setting new records, or
even aiming to finish among the top participants. If you do so, it is best that
you prepare properly for fun runs and scout for more opportunities to race.

Dance events, competitions, or marathons

These events focus on dance as the main
activity, whether as competition (e.g. streetdance,
dancesport) or as recreation (e.g. aerobic dance
marathons, ZumbaTM events). These may last for
hours depending on the event and variety of dances,
intensity levels, and music usually used, thus,
elevating participation.

Other than fitness benefits, you can get a lot

out from joining dance competitions and marathons.
If events are competition-based, usually cash prizes,
trophies, and freebies are the main incentives, along
with bragging rights. However, if the events are recreationtype, participant

4
kits (e.g. event shirt, sponsor freebies) are the usual takeaway. However, the
enjoyment and fun of dancing are the main attraction in these types of events.

Many people are getting into exercising because of the popularity of

some aerobic forms of exercises particularly ZumbaTM,. The attractiveness of
physical activities like ZumbaTM comes from the lively music and instructors,
colorful vibe, and relatively easy to follow dance routines. However, the most
crucial effect that popular exercises like ZumbaTM have is the encouragement
and support to participate in exercise, which in effect, makes people more
aware of their health and fitness. That is why some groups and organizations
choose ZumbaTM at their event to promote awareness for their various
causes. However, you can also engage in other aerobic exercises in the form
of dances such social dance, streetdance, etc.

Sports tournaments
These are the most common type of
health- and fitness-related organized events.
They mainly focus on sports in a tournament
type of play where individual players and/or
teams compete. These are usually organized
for school teams [(e.g. University Athletic
Association of the Philippines (UAAP)].
However, sports associations, cause-oriented
groups, organizations, brands, and
companies also hold sports tournaments for various purposes, levels, and
sports.
It may not be explicit that health and fitness are the main
highlights when joining such events because the nature of such events is
usually competitive. Athletes and competitors treat their health and fitness
seriously because of this same nature. That is why they train not only for their
sports skills but also for their conditioning. Through sport tournaments,
athletes and competitors are actually good role models of health and fitness.

You can join sports

tournaments of varying levels of
competition and different sports.
During summer, local government
units (LGUs) hold sports leagues
especially for basketball and
volleyball. Several categories are
open for basketball based on age
groups. For both basketball and
volleyball, teams usually represent
different barangays, sitios, purok, or subdivisions. Some LGUs also hold
5
sports programs or sports clinics for the youth and other individuals. The
Sangguniang Kabataan (SK), the youth leaders of the community, commonly
organize events like these.
Other Program offered in the schools and local community

What is It

Summer sports clinics

These are short-course sports
programs catering to school children.
Sports clinics are offered by schools and
product brands when school is over and
students have their summer break. The
usual sports offered include basketball,
taekwondo, swimming, gymnastics,
football, volleyball, and others. These
last for several sessions spanning days or weeks, and usually culminate with
an exhibition tournament.

Outdoor recreation events like biking events, triathlon, marathons,

football events, etc
These are specialized events that target sports enthusiasts and athletes.
These are held in specialized venues and locations, and usually have different
categories for different levels of
participants. Depending on the event,
categories such as beginner, intermediate,
and advanced are formed or opened.
When you join such events, you get
to experience recreation-level of
participation to higher level of
competition. You also get to experience a
different atmosphere because of the
ambiance in such events. Sponsors’ booths and stalls are usually set up along
with other related set ups.

6
Talks, seminars, or conferences

These are usually lecture based

events that cover topics discussed with
an audience. Some events are held for
different lengths (i.e., half-day, 1-day,
2day, 3-day, weeklong) and some
include workshops or hands on
training. Some also are held with
different formats like classroom type
lecture, panel discussions, parallel
sessions, and the like. Credible resource
persons and speakers are invited to
speak so that reliable information are
shared and learned.
Cause-oriented associations,
product brands, companies, professional organizations, among others hold
such events for various purposes, some to increase awareness, promote
various causes, and to inform.
Physical activity simply means movement of the body that uses up
energy. Walking, gardening, sweeping and mopping, mopping the floor,
climbing the stairs, playing soccer, or dancing are all good examples of being
active. However, for it to be beneficial for one’s body, there are various factors
to be considered such as the intensity, duration, and frequency of the physical
activity performed.

Here are some points to consider:

1. Physical activity done at a moderate or vigorous intensity level is good for
a teenager’s health.
2. Moderate physical activities generally make them move. These could
include brisk walking, dancing, biking, swimming and jogging. Even
helping out with some of the more active chores inside and outside your
home like gardening can be good.
3. Vigorous activities increase their heart rate and make them sweat and may
let them enjoy being active even more. They can be a game with lots of
running for example, playing basketball. They can also be running or
jogging, or sports like soccer, tennis, swimming and football.

7
ACTIVITIES
Activity 1: Make a list of an event that you wish to participate and why.

List of events Why do you wish to participate on

this event?

REMEMBER
Complete the sentences below.
1. In participating in sporting events, I should remember that…
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________

2. In participating in this sport events I feel that…

___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________

3. After I finished the event, I felt that…

___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________

8
CHECKING YOUR UNDERSTANDING

List at least three events that you wish to participate and describe the type of
preparation you needed to do.
Type of activity Preparation Physical Preparation
Ex. Trail biking 1. fine tuning my 1. spends at least 3
Mountain bike gears hours of continuous
2. replacing my old cycling outdoor for one-
tires. month period
3. replenishing my 2. eat a right amount of
hydration packs and food, enough time to
energy bars rest

9
REFLECTIVE LEARNING SHEET

Name: __________________________________ Grade & Section: ________________

Let’s Think and Act!
REFLECTIVE LEARNING SHEET NO.2

Directions. Answer the following question with TRUE or FALSE.

1. Is it important for human being to have an ample amount of physical

activity? Why?

___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________

2. it is okay to a person to spend his/her time doing vices, and computer

games? Why?

___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________

3. It is okay to go outdoor activity in wilderness without preparations? Why?

___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________

4. it is okay for you to spend time in window shopping at the mall with friends?
Why?

___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________

10
POST TEST

ENCIRCLE THE LETTER OF THE CORRECT ANSWER.

1. What benefit that a person will be getting when he/she engages in 5km
fun run?
A. Endurance C. Medal
B. Glory D. personal goal
2. It is one of the measurements you can use to gauge your performance
when you win _____?
A. Endurance C. Medal
B. Glory D. personal goal
3. It is about winning medals and becoming a sports icon.
A. Endurance C. Medal
B. Glory D. personal goal
4. Achieving his/her body weight and size is one of a person _________?
A. Endurance C. Medal
B. Glory D. personal goal
5. It is a type of activity of each school to win medals and championship
A. Endurance C. tournaments
B. Glory D. personal goal
6. It is a type of activity when a person only needs to join and have fun.
A. Endurance C. tournaments
B. recreational activity D. personal goal
7. Which of the following best describe as “open to all ages activity”.
A. street dance C. Ballroom dance
B. Hip hop dance D. zumba
8. Which of the following exercise activity that can enhances endurance
A. street dance C. Ballroom dance
B. Hip hop dance D. zumba
9. It is a type of sporting activity that only offers during summer.
A. Sports clinics B. trekking
C. camping d. swimming
10. It is one of most extraneous sports activities that can be lasted more
than five hours.
A. Boxing B. triathlon
C. duathlon D. marathon

Great, you finished answering the questions.

You may request your facilitator to check your work.

Congratulations and keep on learning

END OF10th WEEK ***

11
References
http://definitelylibrarian.blogspot.com/2013/09/mahlap-forum-fit-or-fat-
how-tohave.html

Acknowledgment
DEVELOPMENT TEAM OF THE MODULE
Management Team:
Malcolm S. Garma PhD, Regional Director
Genia V. Santos PhD, CLMD Chief
Dennis M. Mendoza EdD, Regional EPS In Charge of LRMS
Maria Magdalena M. Lim, CESO V, Schools Division
Superintendent
Aida H. Rondilla, PhD, CID Chief
Lucky S. Carpio,EdD EPS In Charge of LRMS

HOPE-1
Writers: Alvaro Uy, T-III, Pablo N, Garcia Jr, MT II,
Editors: Conrado S. Contreras Jr., HT-VI
Reviewer: Luis M. Anchilo, PSDS & Supervisor-in-Charge
(MAPEH)
Layout Artist:

SHS HOPE -1
Copyright 2020

12