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Physical Education and Health 11

Episode: BASIC CONCEPT OF PHYSICAL FITNESS
Division: Zamboanga City
Physical Education and Health 11 (Open Date)

VIDEO AUDIO
DepEd bumper UP MUSIC
Intro Spiel Teacher
Good day, Grade 11 learners! I am happy to
lead you today to another MAPEH-mazing, fun-
filled and mind-boggling learning experience.
GFX: Title card I am Teacher ____________, and this is PE and
“PE and Health Grade 11” HEALTH 11 study bit, right here on Zamboanga
Educ TV.
Believe, together, we can!
DEPED TV LOGO
CLOSE-UP SHOT OF TEACHER In today’s episode, we are going to learn about
the basic concepts of physical fitness.
GFX: Gear yourself up with the powerful tools for
DRAWING OF PEN AND PAPER learning! Your trusted pen and paper!

CLOSE-UP SHOT OF TEACHER Are we all set?

Yes, we are!
GFX: Title card
“PE & Health Grade 11”
CLOSE-UP SHOT OF TEACHER Let me tell you a story about my good friend,
Arnold.
(VO)
Illustration of a Grade 11 boy
running As usual, He was running late for his 8 o’clock
GFX: Flashing of texts (beside class. Typically, he does not wait in line to ride a
the illustration) tricycle to school, but that time, there was a
long line of passengers, so he decided to run to
school which is about two kilometers away.
Illustration of a Grade 11 boy
catching his breath By the time he got there, he could hardly
GFX: Flashing of texts (beside breathe! He couldn’t believe how out of shape
the illustration) he was, especially since he was part of the
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athletics team when he was in grade 9. He

hasn’t run for a year, but he never thought
Illustration of a Grade 11 boy running two kilometers would be that hard.
thinking
GFX: Flashing of texts (beside That experience made him think about getting
the illustration) back into shape. It’s not that he want to become
a competitive runner again, but he certainly
want to feel better the next time he has to run
when he’s late for class!
CLOSE-UP SHOT OF TEACHER Let us reflect on these following questions. You
may write your answers on a paper.

GFX: Flashing of texts Why did Arnold have such a hard time running
to school?
Why was he out of breath by the time he arrived
at his destination?
How different would things be if he had been
walking to class everyday instead of riding the
tricycle?
How would you think can Arnold get back into
shape?
What type of exercises should he engage in to
improve his fitness level?
CLOSE-UP SHOT OF TEACHER Good work on those reflections! Let us check out
how well you did!
Flash text: PHYSICAL Arnold had a hard time mainly because of
INACTIVITYs physical inactivity.
FLASHING OF TEXTS According to World Health Organization (WHO)
in 2008, physical inactivity is the fourth leading
risk factor for global mortality, causing 6 percent
of all deaths worldwide (high blood pressure,
tobacco use, and high blood sugar are the top
three risk factors). This 6 percent translates to
approximately 3.2 million people deaths
annually. Worse, 60 percent of the world’s
population does not meet the recommended
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amount of physical activity.

As, such a person who knows about physical

fitness has an advantage over others. More so, a
person who makes a concerted effort to adopt
an active lifestyle will likely be more productive,
with a quality of life that is better than those
who are physically inactive.
CLOSE-UP SHOT OF TEACHER The core idea of being physically active is
PHYSICAL FITNESS. But, what is it?
FLASHING OF TEXTS (highlight Physical fitness is a condition that allows the
physical fitness for emphasis) body to effectively cope with the demands of
daily activities and still has the energy to enjoy
other leisure activities Physical Fitness is a broad
term and has many components. In relation to
health and wellness, experts have identified
several components that an individual should
maintain at an adequate level to remain healthy
and reduce the risk of premature death, disease,
and injury.
CLOSE-UP SHOT OF TEACHER Being physically fit depends on how well a
person fulfills each of the components of being
healthful. It is important to know the Health-
Related Components of Physical Fitness.
FLASHING OF TEXTS Cardiovascular-respiratory Fitness is the ability
of the heart, lungs and blood vessels to supply
oxygen and nutrients to the working muscles
efficiently in order to sustain prolonged
rhythmical exercises. The ability to deliver and
utilize oxygen is an indicator of a healthy heart.
Research shows that individuals who can use
large amounts of oxygen during maximal
exercise have strong hearts, normal blood
SHOW VIDEO OF TEACHER pressures, and decreased risk for heart disease
RUNNING (max 5 seconds) and diabetes. Activity test or example activity:
Running
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Muscular Strength is the ability of the muscle to

generate the greatest force. One repetitions
maximum is the heaviest load that can be lifted
in one repetition. A good strength level protects
an individual from severe injuries when he/she
SHOW VIDEO OF TEACHER slips or falls.
WEIGHTLIFTING (max 5 Activity test or example activity: weightlifting
seconds)

Muscular Endurance is the ability of the muscle

to resist fatigue when performing multiple
repetitions of a submaximal load. It can also
refer to the period of time in which a muscle is
able to hold a contraction. Muscular endurance
is needed to deter injuries that commonly occur
SHOW VIDEO OF TEACHER when the individual is tired.
DOING CURL-UPS (max 5 Activity test or example activities: Abdominal
seconds) curl-up and push-ups

Flexibility is the ability to move a joint without

pain over its entire range of motion. It is
affected by the structure of the joint and the
muscles surrounding the joint. An adequate
degree of flexibility is important to prevent injury
and to maintain body mobility. It can be greatly
SHOW VIDEO OF TEACHER improved by stretching.
DOING SIT AND REACH (max 5 Activity test or example activities: sit and reach
seconds) and trunk forward flexion

Body Composition refers to total make-up of the

body using the concept of two components
model the lean body mass and the body fat. It is
often reported as the ratio of fat mass with the
overall body mass. Many non-communicable
diseases are associated with obesity or having
too much fat especially around the abdominal
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SHOW VIDEO OF TEACHER area.

MEASURING HIS/HER WAIST Activity test or example activity: waist
CIRCUMFERENCE (max 5 circumference
seconds)
CLOSE-UP SHOT OF TEACHER Let us pause and reflect. What is the importance
Flash text beside teacher: of having an active lifestyle? You may list your
What is the importance of answers on a paper. (Pause for 5 seconds)
having an active lifestyle? Well done! Let’s evaluate your answers!

FLASHING OF TEXTS An active lifestyle is important because it…

 improves bone, joint, and muscle strength
 develops motor control and coordination
 helps maintain a healthy body composition
 improves the psychological functioning of an
individual
 increases the efficiency of the lungs and the
heart
 increases muscle strength and endurance
 protects from musculoskeletal problems such
as “lower” back pain
 possibly delays the aging process
 reduces the risk of cardiovascular diseases
such as coronary artery diseases and stroke
 promotes healthy cholesterol level
 helps regulate blood pressure
 decreases risk of type 2 diabetes
 reduces risk of breast cancer and colon
cancer
 improves control over anxiety and depression
 builds self-esteem and social interaction
CLOSE-UP SHOT OF TEACHER Now, you have a clear grasp on what it means
to be fit and healthy. Dear learner, ask yourself
this;
How physically fit do you want to be? (pause for
FLASHING OF TEXTS 5 seconds)
How important is it for you to reduce the risk of
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getting heart disease and diabetes? (pause for 5

seconds)
CLOSE-UP SHOT OF TEACHER Well done! We are halfway through our
discussion, and you’re doing a great job! Next,
we will discuss on the basic concepts and
definitions of Physical Activity and Exercise.

GFX: FLASHING OF ACTIVITY Physical Activity and Exercise are often used
ON SCREEN: VOICE OVER synonymously. They are, however, not
synonymous. Hence, it will be helpful to have a
full understanding of both terms before
proceeding further.
FLASHING OF TEXTS Physical Activity is defined as bodily movements
produced by the skeletal muscles that lead to
energy expenditure. It includes various activities
such as doing household chores and walking. In
addition, physical activities can be classified into
four domains: occupational, domestic,
transportation, and leisure time.
❖ Occupational or work-related activities
such as climbing the stairs or lifting objects.
❖ Domestic or the activities done at home
such as household chores.
❖ Transportation or the activities for
traveling or for commuting.
❖ Leisure Time or the activities for
recreation.

On the other hand, Exercise is a type or

subcategory of physical activity. It is a planned,
structured, repetitive bodily movements that
someone engages in for the purpose of
improving or maintaining physical fitness or
health.
CLOSE-UP SHOT OF TEACHER Therefore, it is incorrect to use physical activity
FLASH TEXT BESIDE THE interchangeably with exercise because not all
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TEACHER’S VIDEO physical activity may be classified as exercise.

CLOSE-UP SHOT OF TEACHER At the beginning of the lesson, you met Arnold
who wants to improve his cardiovascular or
endurance capacity to meet the demand of
running to school with less effort exerted.
Let us help Arnold determine what physical
activity he should do to achieve his goal.

FLASHING OF TEXTS To help you identify a physical activity you must

first be familiar with the different kinds of
exercises and sample activities for each kind.
There are three main types of physical activity:
 Aerobic activities is also known as cardio
or endurance activity. Aerobic physical
activities improve the efficiency of aerobic
energy production and cardiorespiratory
endurance. When you engage in these
types of exercise, the large muscles of
your body, in your arms and legs, for
instance move in rhythmic manner for a
sustained period of time. You will also
notice an increase in your breathing and
SHOWS VIDEO OF TEACHER heart rate.
BRISK WALKING (5 SECONDS)  Example activities: active recreation such
as hiking, skateboarding, brisk walking,
running, and biking, and sports such as
swimming, basketball, and tennis.
 Muscle-strengthening activities are
collectively called resistance training.
Muscle strengthening activities are
primarily used to improve muscular
strength and muscular power. Such
activities make the muscles of the body
work against an applied force or weight;
hence, the muscles do more work than
SHOWS VIDEO OF TEACHER usual.
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USING RESISTANCE BAND (5 Example activities: weight training,

SECONDS) resistance band training

 Bone-strengthening activities is also

referred to as weight-bearing or weight-
loading activity. It produces force on the
bones that promotes bone growth and
strength. Bone-strengthening activities can
also be aerobic and muscle-strengthening
in nature as they often involve a person’s
feet impacting the ground. The impact
against the ground produces a force that
pushes the feet, legs, and even arms to
SHOWS VIDEO OF TEACHER support one’s body weight.
DOING JUMPING JACKS (5 Example activities: jumping jacks,
SECONDS) hopping, skipping, running, brisk walking,
and weightlifting
CLOSE-UP SHOT OF TEACHER How about you? Would you count yourself as
physical active or inactive? Why? (pause 5
seconds)
What physical activities can you engage in
considering your current fitness level? (pause 5
seconds)
GFX: FLASHING OF TEXT ON How can physical activity give you opportunities
SCREEN: to have fun or be with friend and family? (pause
5 seconds)
CLOSE-UP SHOT OF TEACHER Impressive work! We have completed the
discussion on the basic concept of Physical
Fitness. Let us recall the salient points of
discussion!

FLASHING OF TEXTS Physical fitness is a condition that allows the

body to effectively cope with the demands of
daily activities and still has the energy to enjoy
other leisure activities.
SHOWS CHART OF HEALTH ✓ Cardiovascular-respiratory Fitness is the
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RELATED COMPONENTS (Voice ability of the heart, lungs and blood vessels to
Over Descriptions) supply oxygen and nutrients to the working
muscles efficiently in order to sustain
prolonged rhythmical exercises.

Cardiovascular- ✓ Muscular Strength is the ability of the

Respiratory Fitness
muscle to generate the greatest force. One
repetition maximum is the heaviest load that
Muscular Strength
can be lifted in one repetition.

HEALTH-RELATED ✓ Muscular Endurance is the ability of the

COMPONENTS OF Muscular Endurance
PHYSICAL FITNESS muscle to resist fatigue when performing
multiple repetitions of a submaximal load. It
Flexibility
can also refer to the period of time in which a
muscle is able to hold a contraction.
Body Composition ✓ Flexibility is the ability to move a joint
without pain over its entire range of motion. It
is affected by the structure of the joint and the
muscles surrounding the joint. An adequate
degree of flexibility is important to prevent
injury and to maintain body mobility.
✓ Body Composition refers to total make-up of
the body using the concept of two
components model the lean body mass and
the body fat.

FLASHING OF TEXTS
Physical Activity is defined as bodily movements
produced by the skeletal muscles that lead to
energy expenditure.
Physical activities can be classified into four
domains: Occupational, Domestic,
Transportation and Leisure Time.
SHOWS CHART OF PHYSICAL
✓ Occupational- These are work-related
ACTIVITY DOMAINS (Voice
activities such as climbing the stairs or lifting
Over Descriptions)
objects.
✓ Domestic- These are activities done at home
such as household chores.
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Occupational
✓ Transportation- These are activities for
traveling or for commuting.
Domestic
PHYSICAL ✓ Leisure Time- These are activities for
ACTIVITY
Transportation recreation.

Leisure Time
Exercise is a type or subcategory of physical
activity. It is a planned, structured, repetitive
FLASHING OF TEXTS bodily movements that someone engages in for
the purpose of improving or maintaining physical
fitness or health.
It is incorrect to use physical activity
interchangeably with exercise because not all
physical activity may be classified as exercise.

✓ Aerobic activities is also known as cardio or

endurance activity. Aerobic physical activities
SHOWS CHART OF EXERCISE improve the efficiency of aerobic energy
TYPES (Voice Over production and cardiorespiratory endurance.
Descriptions) ✓ Muscle-strengthening activities are collectively
called resistance training. Muscle strengthening
activities are primarily used to improve muscular

Aerobic strength and muscular power.

✓ Bone-strengthening activities is also referred
EXERCISE Muscle- to as weight-bearing or weight-loading activity.
TYPES Strengthening
It produces force on the bones that promotes
Bone- bone growth and strength. Bone-strengthening
Strengthening
activities can also be aerobic and muscle-
strengthening in nature as they often involve a
person’s feet impacting the ground. The impact
against the ground produces a force that pushes
the feet, legs, and even arms to support one’s
body weight.

CLOSE-UP SHOT OF TEACHER We are almost there! Are you up for some
challenging question-and-answer fun? (pause 2
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seconds) I know you would not back down! You

may write down the letter of your choice on
your paper.

FLASHING OF TEXTS 1. Which of the activities develop muscular

(PLACE 10 SECONDS TIMER) strength?
(UNDERLINE CORRECT a. Burpees c. Pull-Up
ANSWER AFTER) b. Mountain Climb d. Spider man

2. The task that is given to you by your different

subject teachers every day in school is an
example of what type of physical activity
domain?
a. Leisure Time c. Occupational
b. Transportation d. Domestic

3. When you engage in this types of exercise,

the large muscle of your body move in a
rhythmic manner for a sustained period of time?
a. Aerobic c. Muscle Strengthening
b. Bone Strengthening d. Anaerobic

4. What is true about physical activity?

a. is an activity that needs the 3 basic energy
system
b. is an activity that is organize
c. Only A or B is true
d. A and B is true

5. Having so many requirements in schools is

very toxic, in this case James wants to play his
all-time favorite game (Basketball) to recharge
his mind and body. What domain is involved in
this scenario?
a. Domestic c. Transportation
b. Leisure Time d. Occupational
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6. Which among the activities measure

flexibility? a. Sit and Reach c. Jumping
Jacks
b. Push-up d. Pull-up

7. Push-ups is an exercise used to develop what

type of physical activity?
a. Aerobic c. Muscle Strengthening
b. Bone Strengthening d. Anaerobic

8. Most of the girls are fun of cleaning their

bedrooms and decorating their houses to make
it beautiful and comfortable to live in. What type
of physical activity domain is involved in this
situation?
a. Leisure Time c. Domestic
b. Occupational d. Transportation

9. The capacity of an individual to function in

every way at his best is called _?
a. Fitness c. Physical Fitness
b. Physical Activity d. Exercise

10. Which among the activities improve

Muscular Endurance?
a. Biking c. Abdominal Curl-up
b. Dancing d. Yoga
EXTRO SPIEL We have successfully completed today’s
CLOSE-UP SHOT OF TEACHER episode! You were a terrific student and we
hope you keep the enthusiasm up!

Remember,
“a healthy mind in a healthy body.”
Keep it right here on Zamboanga Educ TV.
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Believe, together, we can!

Cree, Junto-Junto Puede!

Goodbye everyone!
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