Department of Education

SCHOOLS DIVISION OF CITY OF MEYCAUAYAN

Pag-asa St., Malhacan, City of Meycauayan, Bulacan

Senior High School

Activity Sheet 11
in
PHYSICAL EDUCATION AND HEALTH II
Third Quarter – Week 8
( PEH11FH-IIg-i-6; PEH11FH-IId-t-14; PEH11FH-IIa-t-8;
PEH11FH-IIa-t-12)
 SPORTS ACTIVITIES FOR FITNESS
COMBATIVE SPORTS

LET US KNOW

Joshua Pacio, Geje Eustaquio, Kevin Belingon, Eduard Folayang and Brandon Vera
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 Did you know?

Since the launch of ONE Championship in September 2011, the Philippines has
the most (6) number of championships in different divisions with Honorio
Banario, Joshua Pacio, Geje Eustaquio, Kevin Belingon, Eduard Folayang and
Brandon Vera.

LET US REVIEW

Say Something...

Directions: Give any words (5 each circle) that can be associated with the two types of
sports below. Write your answers on a separate sheet of paper.

Individual/Dual Sports Team Sports

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 LET US STUDY

NUTRITION
Doing any physical activity like sports can increase your calorie use as energy is
required during each practice session and game participation to fuel muscle contraction and
other physiological functions. Therefore, when planning to engage in moderate-vigorous
activities like sports, one should consider planning for a healthy diet. According to
Nutrition.org.uk, good nutrition can:

• allow you to perform well in your chosen sport or activity;

• reduce the risk of injury and illness; and
• ensure the best recovery after exercise or a training program.

Here is a nutritional guide from Food and Research Institute from where you can base your
heathy meal plan:

Daily Nutritional Guide Pyramid

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 Rice,
Egg, Corn,
Fish,
Dried Milk and Rot
Shellfish,
Fats and Oils Sugar/Sweets Beans Milk Vegetables Fruits Crops,
Meat &
and Products Bread
Poultry
Nuts and
Noodles
1 tsp coconut oil 1 tsp sugar 1 pc 1/3 1 glass 1serving of 1 1 cup
(5g) (5g) medium cup whole milk leafy serving cooked
size fish cooked vegetables=1 of vit.C- rice
1Tbsp coconut 1 tsp honey dried ½ cup cup raw or rich
cream 1/3 cup beans/ evaporated ½ cup fruits=1 =4 slices
1 tsp fruit shellfish, milk cooked med of loaf
1 tsp flavored drink Shelled ½ cup diluted sized bread
margarine/butter (powder) tofu with ½ 1 serving of fruit or
3 cm cube glass other 1 slice =5 pcs
2 tsps peanut 2-3 tsps fruit cooked 1 piece water vegetebles=1 of a big small
Butter flavored drink pork/beef/ tokwa cup raw or fruit pandesal
(concentrate) chicken 4 Tbsps ½ cup
1 tsp mayonnaise 1 piece powdered cooked 1 =1cup of
1pc hard chicken whole milk serving corn
candy egg diluted to of other
1 glass of fruits=1 =2 slices
1/5 glass soft 1 slice water med /pieces
drink/flavored cheese sized of puto
drink fruit or
1 slice =2 cups
2 tsp of a big of
jam/jelly/ fruit noodles
preserves
=1 cup
of yellow
kamote

Equivalents of one serving portion of common foods

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 LET US PRACTICE

It is important to get baseline information on your current fitness level so you can
orient yourself on how far you are from your goal.

Body Mass Index is a simple calculation using a person’s height and weight. The
formula is BMI = kg/m2 where kg is a person’s weight in kilograms and m2 is their height in
metres squared. A BMI of 25.0 or more is overweight, while the healthy range is 18.5 to 24.9.
Let us check your BMI by following the steps below:

Classification BMI

Underweight <18.5

Normal 18.5-
24.9
Overweight 25.0-
29.9
Obesity (I) 30.0-
34.9
Obesity (II) 35.0-
39.9
Extreme ≥40.0
Obesity

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 LET US REMEMBER

According to World Health Organization, what we eat and drink can affect our body’s ability to
fight infections, as well as how likely we are to develop health problems later in life including
obesity, heart disease, diabetes and different types of cancer. The following are 5 tips for a healthy
diet (1) Eat a variety of food, (2) Cut back on salt, (3) Reduce use of certain fats and oil, (4) Limit
sugar intake and (5) Avoid hazardous and harmful alcohol use.

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LET US APPRECIATE

To wrap up the lesson, answer the following question below. Write your answers on a separate
sheet of paper.

What is the role of the following towards your fitness and well-being?

1. Nutrition

2. Healthy habits

3. Enough Rest

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 LET US PRACTICE MORE

Home Whole-Body Workout

The following points should be paid attention to when training:

• Breathe when doing the movements: when you exert yourself breathe out and breathe
in when you relax.

• Start with warming up your body.

• Rest a while after each set of movements, doing the next one after a rest of 15-20
seconds.

• Finish with cool down exercises.

Warm up

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Whole-Body Workout

For Women:

https://darebee.com/workouts/modern-girl-workout.html

For Men:

https://darebee.com/workouts/ultimate-fighter-workout.html

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Cooldown

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Note: The number of sets and repetition used in this workout can be adjusted depending on
one’s capacity and needs.

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 EVALUATION

Reflection Guide Questions:

1. How did you find the activities in this lesson?

2. What do you think are the health-related fitness components you have optimized through
these exercises?

3. What are the factors you considered in your safety precautions?

4. What did you feel after the work out? Tell something more about your experience.

-What are the challenges or difficulties you encounter while performing the
workout?

-What are the good points that you realize while performing the activity?

-How did you feel after the performance?

In this evaluation, you will be graded based on the following criteria:

• Depth of Response 5pts

• Connection to the Lesson 5pts
• Connection to the session experience 5pts
Total 15pts

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 All Rights Reserved
2020

ACKNOWLEDGEMENT

CAROLINA S. VIOLETA, EdD

Schools Division Superintendent

JERRY D. CRUZ, PhD, CESE

Asst. Schools Division Superintendent

DOMINADOR M. CABRERA, PhD

Chief, Curriculum Implementation Division

EDWARD C. JIMENEZ, PhD

Education Program Supervisor- LR Manager

ALFONSO S. MIACO Jr.

Education Program Supervisor- MAPEH

MACY ELARDE-FRESNOZA/JEFFREY B. RAYMUNDO/

JULIE ANN A. TAMAYO
Content/Language/Layout Evaluator

MICHAEL FRANC S.D. FRESNOZA

Developer/Writer

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