GRADE 11- PE & HEALTH (SECOND QUARTER)

Lesson 1 Etiquette in Physical Education

 One definition of the French word etiquette is “ticket” or “label attached to something for
identification.” In the 16th-century Spain, the French word was borrowed (and altered to “etiqueta”)
to refer to the written protocols describing orders of precedence and behavior demanded of those who
appeared in court.
 Eventually, “etiqueta” came to be applied to court ceremonies themselves as well as the documents
which outlined the requirements for them. Interestingly, this then led to French speakers of the time
attributing the second sense of “proper behavior” to their “etiquette”, and in the middle of the 18th
century English speakers finally adopted both the word and the second meaning from the French.

Etiquette
 According to Merriam dictionary etiquette is defined as the conduct or procedure required by good
breeding or prescribed by authority to be observed in social or official life.
 Another definition given by Collins dictionary, etiquette is a set of customs and rules for polite
behavior, especially among a particular class of people or in a particular profession.
 Having proper etiquette is essential in all aspects of life.
 Showing respect and consideration to others reflects our cultural norms that are generally accepted in
our society.
 Knowing how to behave properly in a given situation makes you feel more relaxed and it gives you a
sense of satisfaction of protecting others’ feelings while in a workplace.
 Etiquette is meant to be a guideline using common sense, fairness, politeness and concerns for
others. Ignorance of proper etiquette will result disorder in the society, it is like having rude people
controlling the actions of others.
Sportsmanship
There are written and unwritten rules in sports that require people to follow to make it fair. To
ensure respect, fairness and safety in sports, it is expected for the people engaged to take personal
responsibility and behave in a certain way compliant with the rules to promote social values.
As defined by Merriam dictionary, sportsmanship is a conduct (such as fairness, respect and
graciousness in winning or losing) becoming to one participating in sport. Sportsmanship is playing by
the rules and principles and using sports etiquette. A real sportsman observes and does all the rules in
right way.
Importance of Etiquette in Physical Education

 It enhances the social aspects of every individual.

 It is essential in maintaining friendly relationship between people.
 It helps us show respect for other people and vice versa.
 It enhances communication by breaking down barriers.
 It protects the feelings of others.
 It helps you feel good about others and yourself.
 While doing your best, it encourages others to also do their best.

Protocols/Etiquette Before-During-After a Physical Activity

Here are some tips to stay safe during and after an exercise:

 Wear comfortable clothing. Choose your shoes and equipment properly and remember if this is
right for the activity.
 Use an appropriate gear for the activity. It will help you to be safe in doing the activity.
 Taking warm-up and cool down before and after an activity will lower the risk of strains and
sprains.
 Take appropriate breaks during the activity. A recovery once a week of activity is good to rest
your muscle pain.
 To give you some stamina, eat light food. But exercising immediately after a full meal will affect
your digestion.
 Be hydrated. Replenish extra fluids before, during and after physical activity, especially for
prolonged exercise.
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 Beware of the weather and environmental conditions. Take it easier when doing an activity
especially when it’s hot.
 Listen to your body. Stop the activity and seek medical advice as soon as possible when you are
feeling unwell.

Proper Etiquette and Safety Standards in Facilities and Equipment

1. Take care in using facilities and equipment

2. Only use equipment that you already known how to use.
3. Be alert and aware the training area
4. In performing exercises and movement in general, practice good form first.
5. Bring back all equipment in place after use
6. Do not hug the equipment
7. Return the equipment properly, or leave the venue clean
8. Check yourself-practice proper hygiene and clean
9. Move on the double , do not loiter around the venue or hang on the equipment doing nothing
10. Remember to be nice, as a general rule.

Optimization of Energy System

Energy comes from what we eat which are in the form of:
1. Carbohydrates – our muscles live and store carbohydrates in what is known as Glycogen.
- is used as fuel by the body when it is broken down a glucose
2. Fat- it serves as insulation for the body to prevent heat loss.
3. Protein- used for repair and growth of body tissue

Health Behaviors, Health Risks factors, and Physical Activity

Healthy Behaviors:
1. Eating Behaviour-proper nutrition, choice of food
2. Sleep- rest,sleep, and relax
3. Stress Management
4. Post-traumatic stress- caused by an unnaturally traumatic experiences, leading to the
disruption of a person’s ability to cope and function effectively.

Chronic stress-occurs someone experiences repeated and continuing demands that inhibit the person’s
function.
Health Risk Factors:
1. Family history
2. Cigarette smoking
3. Hypertension ( high blood)
4. Hypercholesterolemia ( high cholesterol count)
5. Impaired fasting glucose levels ( high blood sugar)
6. Obesity
7. Sedentary lifestyle (physical inactivity)

Facilities and Equipment used in Physical Fitness and Exercises

According to Center for Disease Control and Prevention, Physical Fitness is the ability to carry out
daily tasks with vigor and alertness, without undue fatigue and with ample energy to enjoy leisure-time
pursuits and respond to emergencies. As a student, you must know how to take care of yourself. Some
says, “health is wealth". So, the best thing to do is to have a regular exercise. To stay healthy, you must
familiarize yourself with the different facilities and equipment used to help you stay fit and strong.

Common Facilities and Equipment Used in Physical Activities and Exercise

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Physical Activity is beneficial to our health. It can help us keep a healthy body, maintain ideal
weight and reduce the risk of illnesses.

In doing physical activities and exercise, we need to be familiarized with the common facilities and
equipment used.

Facilities Used in Physical Activities and Exercise

1. Parks – it contributes to the health and well-being of the

communities that surround them. Usually you visit a park
to jog, playing dual sports like badminton, biking and
other physical activities / exercise. Because it is free,
many Filipinos were conducting their activities. Here,
examples are Zumba, jogging, walking, running, and
other activities.

2. Recreation Center – a building that is open to the public

where meeting are held, sports are played, and there are activities
for young and old people. In this place you can do many things and
conduct activities like sports and exercises.

3. Home – a place wherein you can do your physical

activities and exercise whenever you want. Even you
are busy and our days are hectic; but we need to be
physically fit even on our four corners of our home.

4. Gym – a facility that is usually covered and is found in

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athletic and fitness centers and caters physical fitness purposes
of physical fitness, body shaping, muscle strengthening and
discipline. The place also provides programs which depends on
the needs of the person.

5. Covered Court – one of the common facilities or places

where physical activities or exercises can be done. It is a
playing surface with basket in the end.

Equipment used in Physical Activities and Exercise

Beanbags - Small bags filled with any of several materials are often used for
games. One form uses a box with several holes in it. Tossing the
bean bag in the large holes is worth a few points while the
smaller holes can earn players high points. Also, a bean bag can
be used as a Hacky Sack, or foot- bag, for several games
reminiscent of football.

Balls (various sizes, weights, hardness, bounce- ability, shape)

o Tennis ball
o Plastic ball
o Sponge balls
o Paper balls
o Foam footballs, soccer balls

Balloons – commonly used with a physical activity named Balloon Toss. It develops skills
in throwing or tossing a balloon straight up in the air, and aids catching
balloon.

Pylons (buckets, rocks, chalk) – it helps develop movement skills.

Hula Hoops – It is usually made of plastic used for coordination balance, mobility,
kicking, hand/eye coordination, running, jumping.

Skipping ropes - It is made of strings, wool and rope that

strengthens the upper and lower body
and can burn a lot of calories.

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Measuring object (stick, rope, measuring tape, paper)

Scarves– It can be a tissue, handkerchief, paper towel and socks if you

don’t have scarf. It helps develop one’s motor skills.

Plastic hockey stick -It helps develop hand-eye coordination and timing in using this in
physical activity.

Chairs – common equipment in your house. You can use this in many physical activities and
exercises. Some benefits of using a chair are better flexibility, range of motion
increased blood circulation and increased muscles strength.

Dumbbell – Usually made of metal with cast iron commonly used in gyms or even at
home, it works on the shoulders, chest, biceps and triceps.

Lesson Developing Home Based Family Workout and Evaluation

2
 Exercise is a physical activity that is planned, structured and repetitive for the purpose of conditioning
any part of the body used to improve health and maintain fitness. Generally, you work up a sweat, breath
heavy and increase your heart rate during exercise.
 Gym is a usual place where people exercise. But there are many reasons you may want to avoid the
gym. With the recent coronavirus pandemic, many people are concerned about going to the gym, while
others simply want to maintain an exercise regime while they may have limited ability to travel outside
their homes.

Workout
 It appears that in the new normal, we will be staying at home as much as possible to avoid public
places and contact with too many people. This is already a change for people who are used to
attending events and socializing. For anyone who is trying to stay calm and boost their immune
systems, staying at home poses another challenge: staying active may require some new routines.
 Stopping the spread of COVID-19 may take unprecedented changes to daily routines, but staying
healthy through it all is still a priority. Physical activity is essential to optimal health, so it is a good
idea to prepare for working out on your own.

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 In the past modules, you have tackled different fitness-related principles involving physical activities
as well as the different fitness components relevant to improving one’s health. Specific physical
movements and their targets are no longer new to you. You can now create your own home-based
workout for your family with your earned knowledge.

Gather Your Participants

It is very important to encourage your family members and/or anyone staying at home with you to
actively participate in this workout as it will benefit one’s health enormously.

List down the persons who will participate in the exercise and have their signature beside.
Example: Juan Dela Cruz - Juan Dela Cruz (Thumb mark will do in case signature is not possible.)

Know your Target

You probably know already that setting workout goals is important, but did you realize that there are both
short-term and long-term fitness goals that you need to set?

Short-term goals: Start with small goals that you can reach pretty easily. It's easier to stay with something
when you have success early and often.

Long-term goals: These are large goals that you want to reach in 6 to 12 months. It will help you stay
motivated if you track your progress and update your goals as you move forward.

On this part, your target should only include the short-term as the long-term goals may not be applicable to
this module yet. But you might want to consider it on the reflection part of this module.

Example: Short term – In the next few weeks I will work out three times a week.

Choose Your Muscular and Cardiovascular Strengthening Exercises

List down the activities that you think will best suite your physical exercise. Indicate at least, three (3) for
muscle strengthening exercise and one (1) for cardiovascular.
If you do not have equipment available at home, you can still reap the benefits of strength training from
bodyweight exercise programs. By doing bodyweight exercises, you utilize your own weight for
strengthening specific muscle groups. You can also use bottled waters and many more.
Example: Muscle Strengthening – Push-up Cardiovascular Strengthening – Aerobics

Lesson Value of Participating in Physical Activities

3
 Physical fitness is a condition that allows the body to effectively cope with the demands of daily
activities and to still have the energy to enjoy other leisure activities. That’s why engaging in
different physical activities is very effective to improve our body. According to WHO, having
sedentary or inactive lifestyle is considered a high risk factor in the development of many non-
communicable diseases.

Physical Activity is any movement of your body that uses energy. Walking,
dancing, playing sports are some good activities for you to become active.
Applying the FITT principle such as frequency, intensity, types and time can
improve your performance.
Moderate Physical Activity

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This includes brisk walking, dancing, biking, swimming and jogging. Some household chores may
also be considered as moderate activities.

Vigorous Physical Activity

These are activities that make your heart pump faster than moderate activities and release more sweat,
such as sports that needs lots of running like playing soccer or even swimming and jogging.

Figure 1 The Filipino Pyramid Activity Guide was developed by the Philippine Association for the study
of Obesity and Overweight (2000) to encourage Filipinos to become more active.

No one wants to become sick, that’s why an effective strategy to become healthy is to move more.
In 2008, the Food and Nutrition Research Institute (FNRI) reported that 86% of Filipino high schools in
Manila failed to achieve the recommended physical activity. Same study from WHO says majority of
adolescents worldwide are not sufficiently physical active and put their current and future health at risk.
In the study, published in The Lancet Child & Adolescent Health journal and produced by researchers
from the World Health Organization (WHO), found that more than 80% of school going adolescents
globally did not meet current recommendations of at least one hour of physical activity per day- including
85% of girls and 78 of boys.
With the emerging of different online games, life of adolescents became inactive. Their time for
physical activities decreases and they spend more time on their gadgets, TV and even in movies.
According to the World Health Organization, in 2010 the physical inactivity or the lack of physical
activity has been identified as the fourth leading risk factor for global mortality (6% of deaths). Inactive in
physical activities cause approximately 21-25% breast cancer and colon cancer, 27% of diabetes cases
and approximately 30% of ischemic heart disease case.

Common results of Inactive in physical activity

* increased risk of being overweight and obese
* hypertension /high blood
* anxiety
* type 2 diabetes mellitus
* depression

Part of the development of the adolescent is to engage in physical activities at least 60 minutes a
day. There are different exercises that you can do such as aerobic exercises, muscle-strengthening and
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bone-strengthening exercises. Aside from these various exercises, you should include the principle of
progression or even the principle of overload to effectively achieve your fitness goal.

Regular exercises and frequent participation in physical activities can lead you to a healthy body
and can cope for more demands of effort to become stronger and more efficient in everyday life. For
example, a regular aerobic exercise will stimulate changes in the various organs and tissues of your body
but is more emphasized in the cardiovascular system. Engaging in muscle-strengthening exercises can
increase the size of your muscles. The increase in muscle fiber size or hypertrophy commonly starts after
two months. Lastly, doing stretching exercises or bone-strengthening exercises can improve your range of
motion around the joints. It helps you to do daily tasks efficiently.

Common Results of being Active in Physical Activities

*improves bone, joint and muscle strength
*develops motor control and coordination
*helps maintain a healthy body composition
*increases the efficiency of the lungs and the heart
*protects the body from musculoskeletal problems such as low back pain
*possibly delays aging process
*promotes healthy cholesterol level
*helps regulate blood pressure
*decreases the risk of Type 2 Diabetes
*reduces the risk of cardiovascular diseases such as coronary artery disease and stroke
*improves the psychological functioning
*improves control over anxiety and depression
*build self-esteem and social inter-action

Types of exercises can be performed to derive these health benefits

An exercise program can consists of several exercises. Exercises are repetitive movements that
aim to improve one or more components of fitness. Exercises are generally classified as aerobic exercise,
resistance exercise, or stretching exercise.
1. Aerobic Exercise. Aerobic exercise involve large muscle groups (e.g. thighs) that perform the
rhythmic and continuous movement for a prolonged period of time in order to improve aerobic
capacity. Examples: swimming, biking, running and dancing.
2. Resistance Exercise. Resistance exercises require the muscles to contract against an external load
(e.g. barbell) in order to improve muscular strength, muscular endurance, and bone strength.
Examples include TRX (Total Resistance Exercise), Thera – Band, and resistance machines.
3. Stretching Exercise. Stretching exercises increase the elasticity of muscles and tendons
surroundings the joint in order to improve flexibility. Examples include static stretching, ballistic
stretching, and dynamic stretching.

Lesson Organizing a Fitness Event for A Target Health

4 Issue or Concern

 Building healthy relationships and spending time with your family, friends, and others in your
community can help improve your mental well- being. Strengthening relationships both at
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home and within your community ultimately shapes your life. Mental health and physical
health are fundamentally linked, with positive mental well-being contributing to physical
conditions. Those at risk for serious mental health conditions are at increased risk for chronic
physical conditions, which makes having community support very important.
 Community-wide events bring people from all walks of life together, strengthening the bonds
between them. Those bonds act to improve mental well-being, while helping to alleviate
personal struggles. Being physically active also offers benefits far beyond the obvious.

Fitness Facts Benefits

1. Exercise Boosts Brainpower. Not only does exercise improve your body, it helps your mental function,
says certified trainer David Atkinson. "Exercise increases energy levels and increases serotonin in the
brain, which leads to improved mental clarity".

2. Movement Melts Away Stress. As much as it may stress you out just to think about 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. The aspects to be included in the planning and organizing should also be considered.
A well-organized and planned event or activity is the key to achieve the target and attain the best
result. Collaboration with the group and the spirit of openness will be important components to having a
good result. Remember that you cannot organize an event alone. Involving the whole team or group would
be much better in gathering information and ideas that will serve as the ingredients of the best output.

Organize - is 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.

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Planning - is 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. Select the right venue is vital.
4. Choose a 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 power or opportunity to act or take charge before others do.

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.

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