BSBT COLLEGE, INC.
Magsaysay Ave., Baguio
City (074) 442-2986/424-
3703
Department of Education
Basic Education
Department Senior High
School
S.Y. 2020 –
2021
First Quarter Learning
Module in
Physical Education and
Health 2
Grade 12 – Core Subject
Dear Parents/ Guardians,
It is the goal of BSBT COLLEGE, INC. - Senior High School
Department through our Continuity Learning Operation Plan for school year
2020-2021 to sustain the delivery of quality, accessible, relevant and
liberating basic education services for all school – age learners in the
midst of COVID-
19 pandemic by adhering to the new learning modalities
prescribed by the Department of Education.
To ensure the continuous learning of your child / ward, the school
wants to reach you through this learning module. We have simplified the
content yet profound to meet the learning competencies required by
the K-12 curriculum of the Department of Education. Kindly help your
child/ward reach his potential amidst this pandemic.
This learning module is exclusively for the BSBT COLLEGE, INC. -
Senior High School Department. No part of this module be reproduced
or transmitted in any form or by any means, electronic or
mechanical, including photocopying, recording, mimeographing or
by any information and retrieval system, without written permission.
Stay home and God bless.
SHS Learning Module in Physical Education and Health 2 Page 1 of
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LEARNING MODULE IN PHYSICAL EDUCATION AND HEALTH 2
Dear
student,
Physical Education and Health offers experiential learning for learners to adopt an
active life for fitness and lifelong health. The knowledge, skills and understanding which
include physical and health literacy competencies support them in accessing,
synthesizing and evaluating information; making informed decisions enhancing and
advocating their own as well as others’ fitness and health.
Amidst this global pandemic, we are faced with different challenges in our lives.
Our education system is not exempted to these challenges. Learning nowadays is not
enclosed to the four corners of the classroom. The Department of Education suggests
that learning can now be delivered through different modalities. One form is through
modular lessons and activities and that’s why you are reading this at the moment. This
module will served as your learning tool for this subject.
This module will contain all the learning competencies in Physical Education and
Health
2 as suggested in the Most Essential Learning Competencies given by the Department of
Education for the school year 2020- 2021. This module will introduce all the topics in
PEH2 guided by lessons and activities. Read comprehensively and analyze concepts in
each lesson. Follow the instruction given in the activities to avoid corrections and
deduction of points. Lastly, embraces this changes and instill to your mind that this is
fun and enjoyable way of learning so that you can motivate yourself to adopt and
conquer this changes we are experiencing.
WEEK LESSON NUMBER OF HOURS
General Orientation and Subject
Orientation
WEEK
1 LESSON 1: Health Enhancing 1hr
Physical Activity
WEEK
2 LESSON 2: Activity and Assessment in
Health Enhancing Activity 1hr
LESSON 3. Overcoming
WEEK
3
WEEK Barriers to Physical Activity 1hr
4 and
Exercise
LESSON 4. Activity in Barriers in
WEEK
5
WEEK 8
WEEK
6
WEEK
7
SHS Learning Module in Physical Education and Health 2 Page 2 of
Physical LESSON 5. Introduction to Philippine 1hr
Folk Dance
Activity and
LESSON 6. Five Fundamental
Exercise 1hr
Positions in Dancing
1hr
LESSON 7. Activity and Assessment in
Folk Dance and Fundamental 1hr
Positions
.
WEEK 9 LESSON 8: Introduction to
Philippine 1hr
Folk Dance-TIKLOS
SHS Learning Module in Physical Education and Health 2 Page 3 of
First Quarter
WEEK 1hr
Examination
9
IN CASE OF ASSISTANCE: If you find trouble in answering your module,
please do not hesitate to contact me from the following:
CONTACT NUMBER: 09123753332-smart
09666232633-globe
Please take note that physical education is once a week. Kindly follow the
schedule given to avoid overlapping of time with other subjects.
Remember to DETACH the activities and assessment which will be submitted to
the
teacher.
SHS Learning Module in Physical Education and Health 2 Page 4 of
CONTENT STANDARDS The learners demonstrates understanding of dance in
optimizing one’s health; as requisite for physical
activity assessment performance, and as a career
opportunity.
PERFORMAN The learner leads dance events with proficiency
CE and confidence resulting in independent pursuit and in
STANDARDS influencing others positively.
MOST a. Describe the connection of health behaviors (eating
ESSENTIAL habits, sleep and stress management) to health
LEARNING risk factors and physical activity assessment
COMPETENCIES performance.
b. Demonstrate proper etiquette and safety in use of
facilities and equipment.
c. Differentiate types of eating (fueling for
performance, emotional eating, social eating, eating
while watching
television, or dance events.)
d. Explain how to optimize the energy system for safe
and improved performance.
LESSON 1: HEALTH ENHANCING PHYSICAL
ACTIVITY OBJECTIVES
At the end of this lesson, you should be able to:
a. evaluate baseline activities and recreational pursuits based on
physical activity recommendations;
b. value the importance of physical fitness and wellness;
c. explain changes in physical activity patterns across the lifespan;
d. self-assess health-related fitness (HRF) status, barriers to PA participation
and
one’s diet.
A. KEY CONCEPTS
A. KEY
Concepts
We all want to live healthy and better lives. How do
we do it? Try to check the image at the left side. What
do this images represent? First of all, health is more
than just a freedom illness, disease and debilitating
conditions. It is “a state of complete physical, mental
and social well-being” according to the World Health
Organization (WHO). This means that health is the
dynamic interaction of the different dimensions that
constitute the whole person. This is important because
the origin of the word health from the old English “hal”
or “hale” means whole, sound or well.
SHS Learning Module in Physical Education and Health 2 Page 5 of
One’s lifestyle, or ‘what a person does’ is well within your control. Evaluating your
current lifestyle and its consequences through the healthy lifestyle assessment
ACTIVITY 1 will be the necessary first step toward being responsible for your
health. Conducting a health assessment is different from taking a diagnostic test. A
health assessment helps you find out whether you have a disease or a health
condition despite the absence of
SHS Learning Module in Physical Education and Health 2 Page 6 of
apparent symptoms. Meanwhile, a diagnostic test is taken by one who already has a
symptoms or sign of disease.
Based from the result of your assessment ACTIVITY 1, identify area(s) in
which you are currently experiencing problems.
1. Sleeping Habits
Getting an average of 7 to 9 hours of sleep a night is important to our
health. But during this pandemic, you have been given a lot of free time.
School and work has been suspended so waking up early is not required
anymore. Let me ask you for the past 3 three months. How was your sleep?
What time have you been sleeping? What are you doing if you cannot sleep?
Surfing the internet? Checking your facebook account/Instagram?Or
binge watching Korean movies, Netflix shows or funny videos in Youtube?
Restful sleep impacts on your energy level during the day and keeps you alert,
while habitual sleep deficits negatively impact on your mental functioning, mood and
inevitably your health. Sleep deprivation decreases your reaction time, increases
irritability and causes hormonal and metabolic changes that parallel the aging process.
Inadequate sleep impairs your immunity and increases your risk of obesity, hypertension
and depression. Significant sleepiness during the day suggests that your body needs
more and/or better sleep. Regular participation in physical activity as well as moderately
intense aerobic activity for 3 hours before your bedtime is associated with improved
sleep.
2. Eating Habits
Before we proceed with the lesson, can you tell me what did you eat
for breakfast, lunch and dinner yesterday/today?
Healthy eating means making choices about what you eat for the purpose of
providing our body with nutrients that improve or maintain good health. It
essentially involves eating the right kinds of food in the right amounts in
accordance with experts recommendations. Both the quality and quantity of
foods are central not only to the prevention of diseases, but proper nutrition
also forms the foundation for physical activity.
Nutrition provides the fuel for physical activity, and the essential elements that
repair existing cells. It promotes the growth of new tissues and provides the
material for our bones and muscles. Adequate water intake keeps you hydrated
before, during, and after a physical activity. Avoiding dehydration can prevent
heat disorders and heat illnesses because water and fluids are essential to
maintain body temperature.
Sample food guide in the Philippines:
o Pinggang Pinoy (ACTIVITY 2) – Visual tool
was develop by the FNRI (Food and Nutrition
SHS Learning Module in Physical Education and Health 2 Page 7 of
Research Institute) by the DOST (Department of
Science and
SHS Learning Module in Physical Education and Health 2 Page 8 of
Technology). The food guide was recommended
by the DOH in 2014 (Department of Health.
Glow Food – Banana and Malunggay Leaves
which occupies half of the plate
Go Food – Rice which has a larger portion of
the plate compare to the grow food
Grow Food – Fish
Glass of water – Sufficient water intake
In order to achieve and maintain a healthy body weight, focus on regular
physical activity and nutritious diet. These two major components will help you
avoid the effects of creeping obesity or the negative consequences of a cycle of
weight-gain- and-loss. We may already know that nutrients provide energy for
our daily activities, growth, and for regulating our body processes.
Nevertheless, knowing may not necessarily mean that we eat nutritious foods
all the time. Our food choices are usually based on reasons other than
nutrient content such as preference and pleasure, emotional comfort,
image, social pressure, availability or convenience, cost and habit. Eating well,
therefore, is a habit that starts with a good understanding of optimal
nourishment.
3. Stress Management
Stress is usually a reaction to mental or emotional pressure. It's often related
to feeling like you're losing control over something, but sometimes there's no
obvious cause. When you're feeling anxious or scared, your body releases
stress hormones such as adrenaline and cortisol. This can be helpful for some
people and stress might help you get things done or feel more motivated. But
it might also cause physical symptoms such as a faster heartbeat or sweating.
If you're stressed all the time it can become a problem.
Sample stressors among students are exams,
grades, deadlines, procrastination, and unfair
demanding of teachers. Physical symptoms can
manifest as headaches, neck and back pains,
upset stomach and indigestion; while
psychological indicators include inability to
concentrate, anger and hostility, restlessness
and worry, insomnia and frustration.
When we perceive the stress as negative, it is
known as “distress” which produces suffering
and anxiety; but when it motivates us to
produce helpful outcomes, which in turn fulfills
us, it is called “eustress” (eu is Greek for good).
Regular participation in exercise can be therapeutic when it comes
to managing stress.
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4. Physical
Activity
Habits
According to the U.S Centers for Disease Control and
Prevention, “regular physical activity at least 60 minutes
daily builds healthy bones and muscles, improves muscle
strength and endurance, improves self-esteem, and
reduces stress and anxiety among children and adolescents.
Physical Activity through physical education, school
based or extra- curricular sports, physical activity after
school and during recess, have found positive associations
with academic
achievement, cognitive skills and attitudes, and class behavior.
As a student, you have a busy schedule and most of
the day sitting and studying. Exercise might not be the top priority for students.
Some students think that daily routine such as climbing stairs, lifting of books and
backpack, walking through hallways or convenient stores, and performing house
chores are sufficient. These are low levels of physical activity, however, are
actually insufficient for a student to gain substantial health benefits.
Survey done by the FNRI (Food and Nutrition Research
Institute) Manila highlights low level of physical activity
among children. Four of their findings specifically describe
the
physical activity levels of
children:
1. Less than 1 in 4 children participate in sports, outdoor games, or
physical exercise every day.
2. The most common leisure activities are
playing computer games, reading and
watching.
3. Children have physical education lessons in school only once or
twice a week.
4. Girls are less active than boys.
It is, therefore, important that you
incorporate daily schedule moderate -
intensity activities which you can either
sustain for at least thirty minutes or in
short bouts of 10 minutes
that accumulate to a total of thirty minutes.
These activities include active daily task
(e.g walking with a minimum distance,
biking), exercise, sports or rhythmic
activities (dance), and muscle – and
SHS Learning Module in Physical Education and Health 2 Page 10
bone – strengthening activities (weight or
load- bearing activities).
SHS Learning Module in Physical Education and Health 2 Page 11
B.
LEARNI
NG
TASKS
ACTIVITY 1: Instruction: Assess your habits in sleeping, eating, and physical
activity. Along with how you manage your stress, these factors influence your
health, which in turn affect your capacity as a student to think, remember,
process information, and learn. (30 Points)
Please detached activity 1. This will be submitted to your
teacher.
ACTIVITY 2: Based from the example visual tool given by the FNRI in lesson 1
under eating habits. The DOH (Department of Health) suggest that a Filipino
plate must compose at least portions of Go, Grow, Glow. For this activity let’s
recall the basic compositions of Go, Grow and Glow. Create your own version of
“Pinggang Pinoy” by listing and drawing your meal for a day. 20 points
Please detached activity 2. This will be submitted to your
teacher.
C.
ASSESSMEN
T
Assessment 1: Read carefully the following questions and give the
correct answer. Write your answer on the space provided. 10 points
Please detached assessment 1. This will be submitted to your
teacher.
CONTENT STANDARDS The learners demonstrates understanding of dance in
optimizing one’s health; as requisite for physical
activity assessment performance, and as a career
opportunity.
PERFORMAN The learner leads dance events with proficiency
CE and confidence resulting in independent pursuit and in
STANDARDS influencing others positively.
a. Self-assesses health – related fitness (HRF), status,
MOST barriers to physical activity assessment participation and
ESSENTIAL one’s diet.
LEARNING b. Set FITT goals based on training principles to achieve and/or
COMPETENCIES maintain HRF.
c. Engages in moderate to vigorous physical
activities (MVPAs) for at least 60 minutes most days of the
week in variety of setting in and out – of school.
d. Participates in organized event that addresses
health/fitness issues and concern
e. Organizes fitness event for a target health issue or
concern.
LESSON 2: Overcoming Barriers to Physical Activity and Exercise
SHS Learning Module in Physical Education and Health 2 Page 12
OBJECTIVES
At the end of the lesson, the student should be able to:
a. discuss the different barriers in physical activity;
b. learn how to overcome this barrier for better recreational activities;
c. make your own list of barriers and solutions in performing physical
activities.
SHS Learning Module in Physical Education and Health 2 Page 13
A. KEY CONCEPTS
Advancements in 4technology and labor-saving devices have
afforded us greater ease and convenience at work, school, and at
home. These have resulted in more free time, which we either fill
up with more work, or spend in recreation. However, passive forms
of recreation, such as watching television, computer use and video
games, have dominated our pursuits. All of these, along with
personal variables like one’s thoughts and feelings, make people
resistant to being physically active. Before proceeding further
with the lesson, kindly answer ACTIVITY 3 to assess what are
the different barriers that prohibits you from doing moderate to
vigorous physical activities.
As a student, most of your time is spent meeting the demands of your
studies. Especially with this pandemic, you will be faced with a new way of learning.
A learning which is a challenge both to you and to your teacher. A learning which is
not familiar and far away from the normal way of teaching in the four corners of
classroom. This new way of learning will bombard you with papers, modules, power
point presentation, video demonstration and lots of new strategies in delivering
your lessons. With this new way of learning, exercise will not be a priority. Most of
the time you will be sitting, facing your laptops and modules trying to cope with
lessons. Most of us recognize the benefits of a healthy lifestyle, but common
excuses for being sedentary include: lack of time, tiredness, avoidance of or
low tolerance for discomfort, and lack of skill/or confidence in playing or exercising.
Now based from the results of your activity 3, we already know what barriers
are there prohibiting you from doing physical activities. With these you can now
reflect, analyze and comprehend the different suggestions or solutions for the
barriers in doing physical activities. Take note that you can add more ways on how
you can overcome those barriers and achieve proper and fulfilling physical
activities.
Overcoming Barriers to Physical Activity and Exercise
1. Lack of
time
Identify available time slots. Monitor your daily activities for one week. Identify
at least five 30- minute time slots you could use for physical activity.
If you can’t seem to find time for physical activity, make time for it instead.
Schedule them into your daily routine. For example, organize your school
activities around
physical activity, exercise
while you watch TV, park farther away from your destination, take the stairs
instead of the elevator, and commute to school instead of travelling by car.
SHS Learning Module in Physical Education and Health 2 Page 14
Select activities that require only a short time such as walking, stairclimbing or
jogging.
2. Social
Influence
SHS Learning Module in Physical Education and Health 2 Page 15
Explain your interest in physical activity to friends and family. Ask them to support
your efforts.
Invite friends and family members to exercise with you. Plan social activities
involving exercise.
Develop new friendships with physically active people. Join a gym or group, such
as the YMCA or a hiking club.
3. Lack of
Energy
Schedule physical activity for times in the day or week when you feel energetic.
Convince yourself that if you give it a chance, physical activity will increase your
energy level; then, try it.
4. Lack of
Motivation
Plan ahead. Make physical activity a regular part of your daily or weekly
schedule and write it on your calendar.
Invite a friend to exercise with you on a regular basis and write it on both your
calendars. Join an exercise group or class.
5. Fear of
Injury
Learn how to warm up and cool down to prevent injury.
Learn how to exercise appropriately considering your age, fitness level, skill
level, and health status.
Choose activities involving minimum
risk. Be fit first in order to play a
sport.
6. Lack of
Skill
Find a friend or engage the services of a trainer to teach you some new
skills. Take or sit-in a PE class to develop a new skill.
Select activities that you are already skillful at, or those that require no new skill,
such as walking and jogging.
7. Lack of
Resources
Select activities that require minimal facilities or equipment.
Identify inexpensive and convenient facilities that are available to you (school
facilities, community or public parks, and sport complex.
8. Weather
Conditions
Develop a set of regular activities that are always available regardless of weather
(indoor cycling, aerobic dance, indoor swimming, calisthenics, stair climbing, rope
skipping, mall walking, dancing, etc.)
Did I miss something? You can add other ideas and opinion here on
how to overcome this barriers to physical activity.
SHS Learning Module in Physical Education and Health 2 Page 16
B. Learning Tasks:
ACTIVITY 3: Instruction: Listed below are common reasons of individuals why they
do not get as much physical activity as they should.
Please detached activity 3. This will be submitted to your teacher.
SHS Learning Module in Physical Education and Health 2 Page 17
REFERENCES:
Mangubat, M,B., 2016, Health- Optimizing Physical Education – Recreational Activities, Vibal
Group, Inc., Gregorio Araneta Avenue, Quezon City.
Mangubat, M,B., 2016, Health- Optimizing Physical Education 3 - Dance, Vibal Group,
Inc., Gregorio Araneta
Avenue, Quezon City.
Mangubat, M,B., 2016, Health- Optimizing Physical Education 1 - Fitness, Vibal
Group, Inc., Gregorio Araneta Avenue, Quezon City.
Department of Health, https://www.doh.gov.ph/node/223, August 3, 2020.
Sandhya P., M.D.,www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/fitness/art-
20045099, August 3 2020.
Prepared by:
DANMAR C. CAMILOT
Subject Teacher
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