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Q2 PE1 LAS WEEK 1-8 - for students copy
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Health Optimizing Physical Education
H.O.P. 1
Quarter 2 – WEEK 1-
Prepared/Edited by: Deenie Mae C. Fernandez
General Direction: Please write all your answers on intermediate paper. Write your complete name, section and week
number and activity number.
Most Essential Learning Competencies: describes the role of physical activity assessment in managing one’s stress.
Weeks 1-2 The Role of Physical Activity in Managing One’s Stress
ACTIVITY 1- Identify the concept being asked in each statement. Choose and write the letter of the correct answer on a
separate sheet of paper.
1. Which of the following refers to the feeling of being under abnormal pressure?
A. Anxiety B. Nervousness C. Problem D. Stress
2. Which of the following is NOT stressful aspect of life?
A. an argument with your family C. engaging in physical activities
B. existing financial worries. D. increased workload
3. Research has shown that stress can sometimes be positive. It can make you more alert and help you perform better
in certain situations. Which best describes the statement?
A. False B. True C. No connection D. Partly yes
4. To which of the following does excessive or prolonged stress contribute to?
A. composed B. feeling relax C. illness D. self-motivated
5. What is a sport that can be played alone without team mates?
A. Dual B. Individual C. Group D. Team
6. Which of the following help reduce stress?
A. Participating in physical activities C. Solving a personal problem
B. Managing an event D. None of the above
7. Which of the following is promoted by engaging in an active physical activity?
A. Active life style B. Good health C. Socialization D. All of the above
8. What is a sports that is played by two people opposing each other?
A. Dual B. Individual C. Single D. Team
9. What is the process of making arrangements or preparations for an event or activity in a systematic way, especially on
a large scale?
A. Anti- Smoking Campaign B. Camping C. Organize D. Plan
10. What is the capacity of individual to perform daily task effectively without undue fatigue?
A. Aerobics Exercise B. Physical fitness C. Physical education D. Sports
For numbers 11-20. Classify the following physical activities into Moderate Physical Activities or Vigorous Physical
Activities. Write MPA for moderate physical activities and write VPA for vigorous physical activities
11. ___Jumping Rope 16. ___Playing friendly basketball
12. ___Walking briskly 17. ___Hiking uphill with backpack
13. ___Biking slowly 18. ___Ballroom dancing
14. ___Race Walking 19. ___General Gardening
15. ___Competitive basketball 20. ___Running
Words to Ponder- “The greatest weapon against stress is our ability to choose one thought over another.”
STRESS
When people hear the word stress, they react differently. Some people keep on saying that they feel stressed
out.
Stress is a feeling of being under abnormal pressure. This pressure can come from different aspects of your day to day
life. Such as an increased workload, a transitional period, an argument you have with your family or new and existing
financial worries. You may find that it has a cumulative effect, with each stressor building on top of one another. During
these situations, you may feel threatened or upset and your body might create a stress response. This can cause a
variety of physical symptoms, change the way you behave, and lead you to experience more intense emotions.
Stress affects us in a number of ways, both physically and emotionally, and in varying intensities. Research has
shown that stress can sometimes be positive. It can make you more alert and help you perform better in certain
situations. However, stress has only been found to be beneficial if it is short-lived. Excessive or prolonged stress can
contribute to illness such as heart disease and mental health problems such as anxiety and depression. Some common
symptoms of stress include sleeping problems, sweating or a change in appetite. Symptoms like these are triggered by a
rush of stress hormones in your body which, when released, allow you to deal with pressures or threats. This is known as
the 'fight or flight' response.
When stress affects the brain, with its many nerve connections, the rest of the body feels the impact as well. So, it is
logical to say that if your body feels better, so does your mind. Exercise and any physical activity produce endorphins
chemicals in the brain that act as natural painkillers and also improve the ability to sleep, which in turn reduces stress.
Meditation, acupuncture, massage therapy, even breathing deeply can cause your body to produce endorphins. And
conventional wisdom holds that a workout of low to moderate intensity makes you feel energized and healthy.
Scientists have found that regular participation in aerobic exercise has been shown to decrease overall levels of
tension, elevate and stabilize mood, improve sleep, and improve self-esteem. Even five minutes of aerobic exercise can
stimulate anti-anxiety effects.
ACTIVITY 2- List down at least 5 physical activities that help reduce one’s stress.
The Role of Physical Activity in Managing One’s Stress in times of COVID-19 Pandemic
COVID-19 pandemic is an unprecedented time all across the world. Worldwide, extensive social distancing
policies are put into place, restricting people’s daily activities and worldwide pleas from governments asking people to
stay safe and stay at home. This of course means that most people will spend much of their time (if not all) at home.
These social distancing measures mean that people have far fewer opportunities to be physically active, especially if
activities such as walking or cycling as transportation means or taking part in a leisurely sports activity such as jogging,
walking the dog and going to the gym are being restricted. Furthermore, these drastic measures also make it so much
easier to be sedentary at home for long periods of time. The impact of this physical inactivity may very likely be seen in
many areas such as health and social care and the mental well-being of people all across the globe.
Although these social distancing measures are important and needed in a time such as now, our bodies and
minds still need physical activity.
5. As an individual, my responsibility to manage one’s stress is ___________________.
PERFORMANCE TASK 1: In order to manage one’s stress, one can be actively participated in any physical
activities. ENJOY your favorite tiktok dance in your free time. Capture your self in 5 different poses, print and paste.
Week 3 Value of Physical Activity Assessment
Most Essential Learning Competencies: self-assess health-related fitness status, barriers to physical activity assessment
participation and one’s diet.
Activity 1: Assess your Physical Activity!
Directions: List as LEAST 5 you have done in the table that you are going to draw in your PAPER just like what you see
below. It you think that the activity you have listed is healthy, draw a heart and if it is unhealthy put an “X” in its
respective column. See example below:
Activity 2: Where do I belong?
Directions: Below are the list of physical activities you enjoyed doing. Recall and classify these activities according to
specified ages. Rewrite the said activities in the appropriate column on the table you have drawn in your PAPER.
Physical activity is essentially mean movement of the body that uses up energy. Running, cleaning, mopping the concrete,
climbing the stairs, or dancing are all good examples. It can either be classified as structured or incidental. Structured physical
activity or exercise is planned, purposeful activity undertaken to promote health and fitness benefits. Incidental physical activity on
the other hand is not planned and usually is the result of daily activities at work, at home, or during transport. However, in order to
be beneficial for one’s body, the following aspects are to be considered and are essentials in assessing physical activity:
In addition to the aspects of physical activity, the domains in which physical activity occurs are central to
understanding the assessment of Physical Activity. This is particularly important when behavior change is the intended
goal.
Assessing physical activity in a free-living environment is important for understanding relations between physical
activity and health and determining the effectiveness of interventions. This will also help you determine what skills and
behavior changes will help you become more physically active.
Increasing physical activity improves health and fitness. It is also a key to successfully managing your weight. What is
easy for one person may be hard for another. Listen to your body. You are the best judge of how hard you should
exercise. Start slowly and build on your physical activity program. Here are some terms you are likely to hear:
1. Physical activity done at a moderate or vigorous intensity level is good for teenager’s health.
2. Moderate physical activities generally make you move. These include brisk walking, dancing, biking swimming
and jogging. Even helping out with some of more active chores inside and outside your home like gardening can be
good.
3. Vigorous activities increase the heart rate and make you sweat and may let you enjoy being active even more.
You may play games with lots of running involved, say football. You may also take up running or jogging, or other sports
like basketball, badminton, and swimming.
According to the World Health Organization, in 2010, physical activity or the lack of physical activity has been
identified as the fourth leading risk factor for the global mortality (6% of death globally). Moreover, physical inactivity is
estimated to be the main cause of approximately 30% of ischemic heart disease cases.
Getting enough physical activity does not just happen. There should be conscious effort and the decision to engage in it.
Not all teenagers are keen on doing physical activities. Others need motivation and encouragement to start an active
lifestyle. Sometimes teens need to explore a range of different organized and recreational activities to find one that they
like and enjoy. Simple, non-competitive activities will allow them to socialize in a positive way. These can help them feel
good about doing physical activities rather than just sitting down playing video games. Getting teenagers involved in lots
of fun physical activities keeps them active and healthy.
Teenagers may also join groups like community youth clubs, such as scouting, which will keep them physically
active while getting new knowledge or learning new skills.
When teenagers get involved in groups like these, they may also feel a sense of achievement. They can be elected as
leaders of the groups and could somehow get more involved in activities that could open doors for them to learn how to
lead more efficiently. Cooperation and camaraderie will also become natural to them, building self-confidence and
boosting their self -esteem.
Exposure to competition in groups such as in a baseball league could improve their leadership skills, give them a
sense of responsibility, and inculcate values in fair play. With these, teenagers will enjoy physical activities more and will
make their leisure hours more productive and competitive leading them not only to a healthy lifestyle but to become
responsible individuals.
PERFORMANCE TASK 2: Collage Making. Create your own image of how well you engage in physical activities.
Are you an active or a lazy type? Represent your self in 1 symbol.
1. Set the goals of your situation. What are you trying to achieve? How do you like to feel for the people
concerned?
2. Establish a theme that fits your priorities.
3. Find the right date, time and venue for your event. Find out the number of people who are going to be
involved.
4. Identify what you're going to get during the case. You're going to have mini games, huh? Are you going to like
to offer the prizes? Would you want to make a lucky draw? Is there going to be a section of the photo booth? Will you
be the host of celebrities? Is there going to be a price for boarding? Can I set up an emergency medical team? Are you
going to rent the equipment?
5. Knowing the number of participants and activities will have an effect on your spending. Place your spending in
accordance with your original plan. Adjust the budget or activities to make it fine.
6. After you have finished the budget and activities, you will proceed to finalize the plan as well.
7. Have a marketing/advertising campaign to draw exposure to your event.
Benefits of organizing fitness events
Fitness events and other related activities may be a publicity magnet. This days, perception is all about it. People
are looking for more participation, more culture and more connection. With the proper planning and coordination, you
will organize an event that your members and the city would enjoy. At the same time, rising brand recognition, member
engagement and membership profits.
Here are some issues and concerns with proper physical activities to use in organizing fitness events:
2. Posture, breathing and flexibility exercise.
• Improve spine, Firms & tone buttocks, improves breathing patterns, stretches shoulders, chest & abdomen, Lengthens
& improves belly shape
3. Fitness Events/ Activities for those with Asthma
• Swimming. Swimming is one of the most recommended exercises for people with asthma • Walking. As a low-intensity
activity, walking is another great choice. ... • Hiking. Another option is to enjoy a gentle hike. ... • Recreational biking. ...
• Short-distance track and field. ... • Sports with short bursts of activity.
4. Fitness Events/Activities for those with Diabetes
People with diabetes should perform aerobic exercise regularly. Aerobic activity bouts should ideally last at least
10 min, with the goal of ∼30 min/day or more, most days of the week for adults with type 2 diabetes.
5. Fitness Events/Activities for those with Heart Disease
Choose an aerobic activity like brisk walking, running, swimming, cycling, playing tennis and jumping rope.
Heart-pumping aerobic exercise is the kind that doctors have in mind when they recommend at least 150 minutes per
week of moderate activity.
6. Fitness Events/Activities for Obese People
a. Walking Not only is it free, it’s a low-impact exercise that you can do nearly anywhere, inside or out. For
morbidly obese people, walking may be difficult. But it’s doable with assistance. Even walking slowly will burn additional
calories when you’re carrying extra weight, because you’re exerting more energy to move your body.
b. Water Aerobics Water helps to support your body weight, which makes you feel lighter. It also reduces the
impact on your joints, which means that the pain you might feel in your hips or knees from moving on land is virtually
nonexistent when you stand in the water.
c. Stationary Bike The seated, stationary bike — also known as the recumbent bike — has a backrest that makes
it a good choice for obese people.
Some obese people lack a strong abdominal core, which makes it difficult to sit on an upright stationary bike.
Seated bikes are also less stressful on the lower spine, which is a common complaint for people carrying extra weight.
7. Fitness Events/Activities for those with Hypertension
a. Ten minutes of brisk or moderate walking three times a day Exercise lowers blood pressure by reducing blood
vessel stiffness so blood can flow more easily. The effects of exercise are most noticeable during and immediately after a
workout. Lowered blood pressure can be most significant right after you work out.
b. Thirty minutes a day of biking or stationary cycling, or three 10-minute blocks of cycling
c. Hiking The muscle power needed to climb a road on an incline, a hill or a mountain can help you achieve a
greater level of fitness. Physical activity such as hiking can lower blood pressure up to 10 points.
d. Desk treadmilling or pedal pushing Blood pressure readings were even more optimal in a study when
participants ambled along at a slow 1-mile-per-hour pace at desk-based treadmills for at least 10 minutes every hour, or
pedaled stationary bikes under a desk for at least 10 minutes every hour.
e. Weight training Although it sounds counterintuitive, weight training or lifting can reduce blood pressure. Strength
training actually raises blood pressure levels temporarily, but can help overall fitness, which will improve blood pressure
levels as well.
f. Swimming This form of exercise can be beneficial in controlling blood pressure in adults 60 and older, another
study found. Over a period of 12 weeks, swimmer-participants gradually worked their way up to 45 minutes of
continuous swimming at a time. By the end of the study, the swimmers had reduced their systolic blood pressure by an
average of nine points.
PERFORMANCE TASK 3: Organize your own Fitness event for a week. Fill out the table with appropriate
activities. Take a picture of yourself while doing the 7 days activity, print and paste on your paper.
exercising, once you actually start working out, you will experience less stress in every part of your life. "Exercise
produces a relaxation response that serves as a positive distraction," It also helps elevate your mood and keep
depression at bay.
3. Exercise Gives You Energy. You might be surprised at how, say, popping in a workout tape for 30 minutes in
the morning can change your whole day. When endorphins are released into your bloodstream during exercise, you feel
much more energized the rest of the day.
4. It's Not That Hard to Find Time for Fitness. Use your time more wisely. Think about killing two birds with one
stone.
5. Fitness Can Help Build Relationships. Think of what exercising with a partner can do for a relationship.
6. Exercise Helps Ward-Off Diseases. With a spouse, a sibling, or a friend, you used to go to lunch with once a
week. Research has shown that exercise can slow or help prevent heart disease, stroke, high blood pressure, high
cholesterol, type 2 diabetes, arthritis, osteoporosis (bone loss), and loss of muscle mass, says Astorino. It also helps ease
some aspects of the aging process.
7. Fitness Pumps Up Your Heart. Not only does exercise help fight disease, says Bryant, it also creates a stronger
heart -- the most important muscle in the body. That helps make exercise -- and the activities of daily life -- feel easier.
8. Exercise Lets You Eat More. Pound for pound, muscle burns more calories at rest than body fat. So the more
muscle you have, the higher your resting metabolic rate will be. And, of course, you also burn calories while you're
actually exercising.
9. Exercise Boosts Performance. After a few weeks of consistent exercise, you may feel your clothes fitting
differently and see that your muscle tone has improved.
10. Weight Loss Is Not the Most Important Goal. Weight loss is the reason many people exercise in the first
place. But it's certainly not the sole benefit of an exercise program.
How to Develop a Fitness Event?
Organizing a fitness event to meet the target health issue or concern is not an easy task. You, as a leader of an
event or activity, should always think of the best possible way to be able to administer the event smoothly. Considering
of the aspects to be included in the planning and organizing should always be at the top.
Organize - making arrangements or preparations for an event or activity which are often arranged in a systematic
way, especially on a large scale. Organizing an event or an activity is always associated with a plan.
Planning - the process of making plans for something. It is the most important part of the success of every activity.
The planning process provides the information. Top management needs to make effective decisions about how to
allocate the resources in a way that will enable the organization to reach its objectives. Productivity is maximized and
resources are not wasted on projects with little chance of success. Planning is essential to the success of any activities or
project. When a leader or manager has a plan to follow, he will be better and equipped to prepare for the future. A
project plan creates a focus for the activity, uniting groups toward common goals. When everyone works together, it’s
easier to manage time and resources.
Key Elements of Effective Event Planning:
1. Understand the purpose of the event.
2. Know your audience.
3. Selection of right venue is vital.
4. Suitable timing.
5. Draft a plan and follow the timeline.
6. Create content that attracts your target audience.
7. Design the message you want to share through the event.
8. Lead capture mechanism.
Fitness event - an event in your day where the activity is considered "fitness level" because it was performed at a higher
intensity than your normal, routine activity.
Participation - the action of taking part in something. The greatest and widely accepted benefit of participation is the increased
work ownership of an individual. An individual is better able to relate himself/herself with his or her work and this improves
performance and efficiency at work.
Initiative - the ability to be resourceful and work without always being told what to do. It requires resilience and determination.
People who show initiative demonstrate they can think for themselves and take action when necessary. It means using your head,
and having the drive to achieve.
What’s More
Prior to this activity, you were given the ideas about different physical activities that greatly contribute to health and
fitness. You should engage in different activities that promote health and fitness, for promoting health and fitness is a worldwide
concern.
1. Fun Run for a Cause - This is possible through partnership with LGUs, and private organizations.
2. Zumba for a Cause - This is a Zumba dance exercise that can be held in an open area of your community to encourage
more participants. (e. plaza, gymnasium or basketball court)
3. Anti-Smoking Campaign - There are laws prohibiting smoking in public places, but the implementation of these laws
sometimes is considerably weak. With that, you can initiate campaign in order to strengthen or strictly implement the antismoking
law.
4. Sports Competition - This can be possible in cooperation with the Sangguniang Kabataan officials. You, as member of your
Barangay, may ask the Sangguniang Kabataan to hold different sports activities.
5. On the Spot Poster Making Contest – This can be possible in cooperation with
the Sangguniang Kabataan officials.
PERFORMANCE TASK 4: Organizing a Fitness Program in a Community
You are chosen by the Municipal Government to organize an event like “Run for A Cause”, a 5 km Fun Run to be
attended by all government employees and students of the locality. How are you going to plan the activities? Present
your plan of the program. Use the following template.
Part I - Title of your Program: (ex: FUN RUN)
Objectives/Purpose of your Activity: (why do you conduct the program?)
Date of the Activity: ___________
Venue: ___________
Guidelines/Mechanics of you activity: (give only 5)
Part II – Create your own Program design.
Example:
Part III – Complete the following unfinished statements
below.
1. I discovered that organizing an event is ...
2. Being the leader or organizer, my responsibility is ...
3. I can say that if an event or activity is well organized ...
Week 7-8 Fuel for Performance – Proper Nutrition and Exercise
Eating habits characterizes the way an individual consumes food. It relates how, why, what, and with whom
individual eats. Weight control is the process of achieving and maintaining the desired weight of an individual. The
desired weight is the best weight, is based on gender, height, and body frame.
What are the factors that can affect weight control?
1. Genetic factors and hormones – obesity can also be related to hormones that depresses appetite and contribute
to feelings of hunger.
2. Environmental factors – health care professionals focus on environmental factors during treatment of obesity.
However, it takes some time in overcoming these especially if they have become a routine or tradition in the
family.
3. The concept of Energy Balance – it is achieved when the number of consumed calories equals the amount of
calories used in order to maintain body weight. There should be a balance between the two to have a constant
body weight.
Benefits of Dietary Supplements
Dietary supplements are substances that contribute to health maintenance and overall diet. These includes
vitamins, minerals, amino acids, enzymes, and animal extracts.
These supplements complement the dietary intake of essential nutrients and help reduce the risk of diseases. But these
are not medicinal drugs intended to cure particular diseases.
SUMMARY
Proper nutrition plays a big role in performing casual to heavy physical activities. Taking in nutrients is necessary,
before, during, and after such activities. It is also essential for the body’s recovery, immunity from sickness, and
maintenance of proper body weight. Nutrients are important for the body to achieve proper mental and physical
activities. These nutrients are consumed by the body during the performance of daily activities and should be
replenished through proper diet and nutrition.
Activity 2: Fill in the chart
Answer the following:
List all your favorite food that you usually eat and classify whether you think it is healthy or not.
Healthy foods (5 examples) Unhealthy foods (5 examples)
Activity 3: Analysis and Process questions.
1. Why is it important to have a proper diet and nutrition?
2. Why is carbohydrate intake important, especially for athlete?
“Congratulations! You have completed the 8 weeks of 2nd Quarter.”
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Q2 PE1 LAS WEEK 1-8 - for students copy
Subject: personal development
6 Documents
Students shared 6 documents in this course
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1 | P a g e
Health Optimizing Physical Education
H.O.P.E. 1
Quarter 2 – WEEK 1-8
Prepared/Edited by: Deenie Mae C. Fernandez
General Direction: Please write all your answers on intermediate paper. Write your complete name, section and week
number and activity number.
Most Essential Learning Competencies: describes the role of physical activity assessment in managing one’s stress.
Weeks 1-2
The Role of Physical Activity in Managing One’s Stress
ACTIVITY 1- Identify the concept being asked in each statement. Choose and write the letter of the correct answer on a
separate sheet of paper.
1. Which of the following refers to the feeling of being under abnormal pressure?
A. Anxiety B. Nervousness C. Problem D. Stress
2. Which of the following is NOT stressful aspect of life?
A. an argument with your family C. engaging in physical activities
B. existing financial worries. D. increased workload
3. Research has shown that stress can sometimes be positive. It can make you more alert and help you perform better
in certain situations. Which best describes the statement?
A. False B. True C. No connection D. Partly yes
4. To which of the following does excessive or prolonged stress contribute to?
A. composed B. feeling relax C. illness D. self-motivated
5. What is a sport that can be played alone without team mates?
A. Dual B. Individual C. Group D. Team
6. Which of the following help reduce stress?
A. Participating in physical activities C. Solving a personal problem
B. Managing an event D. None of the above
7. Which of the following is promoted by engaging in an active physical activity?
A. Active life style B. Good health C. Socialization D. All of the above
8. What is a sports that is played by two people opposing each other?
A. Dual B. Individual C. Single D. Team
9. What is the process of making arrangements or preparations for an event or activity in a systematic way, especially on
a large scale?
A. Anti- Smoking Campaign B. Camping C. Organize D. Plan
10. What is the capacity of individual to perform daily task effectively without undue fatigue?
A. Aerobics Exercise B. Physical fitness C. Physical education D. Sports
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