SENIOR HIGH SCHOOL

Physical Education
and Health 4 (HOPE 4)
Quarter 3 – Module 1-4
OUTDOOR RECREATION: AQUATIC

DO_Q3_HOPE4_GRADE12_Module1-4
HOPE 4 – Grade 12
Alternative Delivery Mode
Quarter 3 – OUTDOOR RECREATION: AQUATIC
First Edition, 2020

Republic Act 8293, section 176 states that: No copyright shall subsist in any work of
the Government of the Philippines. However, prior approval of the government agency or office
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Borrowed materials (i.e., songs, stories, poems, pictures, photos, brand names,
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Every effort has been exerted to locate and seek permission to use these materials from their
respective copyright owners. The publisher and authors do not represent nor claim ownership
over them.

Published by the Department of Education

Secretary: Leonor Magtolis Briones
Undersecretary: Diosdado M. San Antonio

Development Team of the Module

Writer: Patrick D. Darilag, Charlina D. Guardiana, Michael James D. Darilag,
Editors: Michael James D. Darilag,
Reviewers: Alfredo A. Galicia, Patrick G. Darilag, Perlin G. Ebalan
Illustrator:
Layout Artist: Patrick G. Darilag, Raphael A. Lopez
Management Team:
Meliton P. Zurbano, Schools Division Superintendent, OIC
Filmore R. Caballero, Chief-Curriculum Implementation Division
Jean A. Tropel, Education Program Supervisor – Learning Resources
Alfredo A. Galicia, EPS-MAPEH

Printed in the Philippines by ________________________

Department of Education – National Capital Region – SDO VALENZUELA

Office Address: Pio Valenzuela St., Marulas, Valenzuela City

Telefax: (02) 292 – 3247
E-mail Address: sdovalenzuela@deped.gov.ph
 SENIOR HIGH SCHOOL

HOPE 1
Quarter 2 – Module 1
Health Related Fitness
and Physiological Indicators
(Heart Rate, Rate of Perceived Exertion and Pacing)
Introductory Message
For the facilitator:

Welcome to the Physical Education and Health 1 Alternative Delivery Mode (ADM)
Module on Exercise for Fitness.

This module was collaboratively designed, developed and reviewed by educators both
from public and private institutions to assist you, the teacher or facilitator in helping
the learners meet the standards set by the K to 12 Curriculum while overcoming
their personal, social, and economic constraints in schooling.

This learning resource hopes to engage the learners into guided and independent
learning activities at their own pace and time. Furthermore, this also aims to help
learners acquire the needed 21st century skills while taking into consideration their
needs and circumstances.

In addition to the material in the main text, you will also see this box in the body of
the module:

Notes to the Teacher

This contains helpful tips or strategies that
will help you in guiding the learners.

As a facilitator you are expected to orient the learners on how to use this module.
You also need to keep track of the learners' progress while allowing them to manage
their own learning. Furthermore, you are expected to encourage and assist the
learners as they do the tasks included in the module.

4
For the learner:

Welcome to the HOPE 1 Alternative Delivery Mode (ADM) Module on Exercise for
Fitness. The hand is one of the most symbolic part of the human body. It is often
used to depict skill, action and purpose. Through our hands we learn, create and
accomplish. Hence, the hand in this learning material signifies that you as a learner
is capable and empowered to successfully achieve the relevant competencies and
skills at your own pace and time. Indeed, our academic success lies in your own
hands!

This module was designed to provide you with fun and meaningful opportunities for
guided and independent learning at your own pace and time. You will be enabled to
process the contents of the learning resource while being an active learner.

This module has the following parts and corresponding icons:

What I Need to Know This will give you an idea of the skills or
competencies you are expected to learn in the
module.

What I Know This part includes an activity that aims to

check what you already know about the
lesson to take. If you get all the answers
correct (100%), you may decide to skip this
module.

What’s In This is a brief drill or review to help you link

the current lesson with the previous one.

What’s New In this portion, the new lesson will be

introduced to you in various ways such as a
story, a song, a poem, a problem opener, an
activity or a situation.

What is It This section provides a brief discussion of the

lesson. This aims to help you discover and
understand new concepts and skills.

What’s More This comprises activities for independent

practice to solidify your understanding and
skills of the topic. You may check the
answers to the exercises using the Answer
Key at the end of the module.

What I Have Learned This includes questions or blank

sentence/paragraph to be filled in to process
what you learned from the lesson.

What I Can Do This section provides an activity which will

help you transfer your new knowledge or skill
into real life situations or concerns.

5
 Assessment This is a task which aims to evaluate your
level of mastery in achieving the learning
competency.

Additional Activities In this portion, another activity will be given

to you to enrich your knowledge or skill of the
lesson learned. This also tends retention of
learned concepts.

Answer Key This contains answers to all activities in the

module.

At the end of this module you will also find:

References This is a list of all sources used in developing

this module.

The following are some reminders in using this module:

1. Use the module with care. Do not put unnecessary mark/s on any part of the
module. Use a separate sheet of paper in answering the exercises.
2. Don’t forget to answer What I Know before moving on to the other activities
included in the module.
3. Read the instruction carefully before doing each task.
4. Observe honesty and integrity in doing the tasks and checking your answers.
5. Finish the task at hand before proceeding to the next.
6. Return this module to your teacher/facilitator once you are through with it.
If you encounter any difficulty in answering the tasks in this module, do not
hesitate to consult your teacher or facilitator. Always bear in mind that you are
not alone.

We hope that through this material, you will experience meaningful learning and
gain deep understanding of the relevant competencies. You can do it!

6
 What I Need to Know

This module was designed to help you become more aware of the changes that
will occur in your body as you engage in moderate to vigorous types of physical
activity such as aquatics and/or swimming, as well as several personal safety
precautions to avoid certain conditions related to aquatics. These conditions include
dehydration, overexertion, and hypothermia. The scope of this module permits it to
be used in many different learning situations. The language used recognizes the
diverse vocabulary level of students. The lessons are arranged to follow the standard
sequence of the course. But the order in which you read them can be changed to
correspond with the textbook you are now using.
This module will deal about Exercise for Fitness and Health Related Fitness
After going through this module, you are expected to:
1. Self-assess health-related fitness (HRF). status, barriers to physical activity
assessment participation and one’s diet.
2. Sets FITT goals based on training principles to achieve and /or maintain
HRF.
3. Engages in moderate to vigorous physical activities (MVPAs) for at least 60
minutes most days of the week in a variety of settings in- and out-of-school.
4. Analyzes physiological indicators such as heart rate, rate of perceived
exertion and pacing associated with MVPAs to monitor and/or adjust
participation or effort.
5. Observes personal safety protocol to avoid dehydration, overexertion, hypo-
and hyperthermia during MVPA participation.
6. Demonstrates proper etiquette and safety in the use of facilities and
equipment.
7. Participate in an organized event that addresses health/fitness issues and
concerns.
8. Organize fitness event for a target health issue or concern.

What I Know

Pre-test / Post-Test Assessment

Directions: Read each question carefully and choose the letter of the correct answer.
Write your answer on a separate sheet of paper.
1. The state of well-being in which a person realizes his or her own abilities,
can cope with normal stresses of life, and can work productively.
a. Mental Health c. Physical Health
b. Emotional Health d. Personal Health
2. It is an outdoor activity which consist of walking in a natural environment.
a. Camping c. Orienteering
b. Mountain Climbing d. Hiking

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 3. It is a sport form of land navigation in which participants use a map and
compass to navigate a course.
a. Camping c. Orienteering
b. Map Making d. Diving
4. It is an activity done during free time that provides a means of relaxing the
mind and the body.
a. Eating c. Playing Board Games
b. Recreation d. Playing Computer Games
5. This is the ability of the heart and lung system to work together to deliver
oxygen to the working muscles and sustain energy for a longer period of
time.
a. Body Mass Index c. Muscular Fitness
b. Cardio-Respiratory Fitness d. Flexibility Fitness
6. This is a pleasant diversion from routine and also relieves nervous tension.
a. Driving c. Smoking
b. Exercise d. All of the Above

Lesson Recreation and Its Health Related

1 Components

Holidays, long weekends, school breaks, and summer vacations are the most
awaited days for people who have been very busy in work and in school. This is the
right time where they can take a break from the routine or perhaps from the “stress”
of life, as often said and heard. In recent years, more and more Filipinos head to
countryside and enjoy what the nature offers. Ecotourism in the Philippines have
been gaining popularity as well. In fact, our country can never run out of natural
scenery to visit and outdoor activities to participate in – be in water, on land, or in
the air.

What’s In

Activity 1: KNOWING ME KNOWING YOU!

In the box are the different examples of physical fitness test activities.
Classify each activity according to the components of physical fitness.

1. Body Mass Index 2. Stork Balance 3. Three Minute Step Test

4. Zipper Test 5. Reaction Time 6. Push up

1. ______________________ 4. ___________________________
2. ______________________ 5. ___________________________
3. ______________________ 6. ___________________________

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 What’s New

The word “creation” in recreation denotes that recreation includes growth and
development, learning, creative expression, and nurturing. The concept of recreation,
therefore, includes two important elements: First, pressures and demands (often our
work) wear us down, and these are things from which we regularly need to be
refreshed or restored. Second, positive, refreshing outcomes, such as challenge and
growth, result from engaging in recreation.

Activity 3: LET’S Identify

Listed below are different active recreational activities, identify each activity
according to the following: LAND ,WATER, AIR. Write your answer in the space
provided in the category section.

RECREATIONAL ACTIVITY CATEGORY

1. Parasailing
2. Kayaking
3. Rock Climbing
4. Orienteering
5. Snorkeling

Processing Question: Select your best enjoyable activities mentioned above,

enumerate what components of physical fitness involved in performing these
activities.

1._______ - _________ 2. __________ - _________ 3. ___________ - _____________

Activity 4: My Day

Directions: Complete the table below by listing the physical activities you
have engaged in before the pandemic and activities engaged in at present.

BEFORE PRESENT

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 What is It

Recreation and Its Related Health Benefits

Recreation is derived from the Latin word “RECREARE” which means to be
refreshed. Choices for recreation vary from person to person. What makes one happy
may not be so for others. A day can be divided into three parts according to Clayne
R. Jensen; the existence, subsistence time, and free time. Existence time is the time
spent for biological needs like having a meal, sleeping and other personal care.
Subsistence time refers to the hours spent for economic purposes such as going to
work, chores, and for student hour spent in school and school work. Free time is all
remaining time after.
What are the benefits of outdoor recreation?
Physical Health Benefits – having a sporty life prevents a person from having
a sedentary life. It allows people to move, whether by walking, running, swimming,
biking, paddling, etc. With the surge of electronic gadgets, more and more people (
children and adults alike) are unconsciously getting stuck with a sedentary life.

Psycho-Emotional Benefits – engaging in outdoor recreational activities helps people

to rest, relax, de-stress or unwind, and feel revitalized. Outdoors also improves our
self-esteem, confidence and creativity. There is a sense of “feeling good” whether one’s
achieves the goal or learning a skill. Social Benefits- spending time outdoors also
allows one to meet and interact with other who share the same position for outdoor
recreation, will help form lasting friendship and develop a community. Economic
Benefits- people who have a relaxed body and mind tend to be more productive at
work. This translates into efficiency at the workplace. Spiritual Benefits- positive
outdoor experiences can stir up spiritual values. Being one with nature brings certain
calmness within a person. It strengthens an individual as it heals, rejuvenates and
soothes the body and soul.

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CHARACTERISTICS OF RECREATION

1. It occurs in an unobligated time. Recreational activities are done during

leisure.
2. It has no simple form. It includes a variety of forms and may be found in
various settings.
3. It involves activity. Individuals actively participate in different activities.
4. It is determined by motivation. The kind of recreation an individual engages
in are determined by his or her interest.
5. It involves voluntary participation. Individuals engaging in recreation have
the freedom to choose the activities which they wish to take part in.

Activity 5: MY RECREATIONAL DIARY

Log in your recreational activities in the diary, explain how you engage in those
activities, indicate the amount of time you actually devote to each activity.

Your Recreational Diary will be assessed following the rubrics below.

LEVELS OF PERFORMANCE
Criteria WEIGHT SCORE

4 3 2 1
1. Engagement in There are There are 6 There are 3 There are 50%
various recreational more than 10 to 9 to 5 only 1 or 2
activities listed in the recreational recreational recreational recreational
recreational dairy activities activities activities activities
2. Format and design Outstanding 30%
Shows Shows very
of the Dairy creativity in Show good
limited little
design and creativity
creativity creativity
presentation
Submission of the Submitted on Submitted Submitted 3 20%
Submitted 2
Diary time of one day or more
days after
before the after the days after
the deadline
deadline deadline the deadline

TOTAL 100%

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 What’s More

What is Physical Activity?

What is Physical Activity? World Health Organization defines physical

activity as any bodily movement produces by skeletal muscles that requires energy
expenditure including activities undertaken while working, carrying out household
chores, travelling, and engaging in recreational pursuits. Further, both moderate and
vigorous intensity physical activity improve health. TERMINOLOGY: Target Heart
Rate (THR) Resting Heart Rate (RHR) Maximum Heart Rate ( MHR) PA- Present
Age
Activity 6: PHYSICAL FITNESS TEST (Health Related Fitness) Perform the
different physical fitness test, following safety protocols in performing the exercises,
safety in the working area and be in your proper attire.

MY SCORE CARD

NAME __________________BIRTH DATE _____________AGE ________GENDER ________

Body Composition
Weight in Body Mass Index Classification
Height in Meter
Kilogram
Cardiovascular Endurance : Three Minute Step Test
Heart Beat Per Minute
Before the Activity After the Activity
Strength
Push Up Basic Plank
Number of Push up Executed
Flexibility
Zipper Test Sit And Reach
Right Left Trial 1 Trial 2 Trial 3
Suggested warm up/ cool down activity
Static/ Dynamic Warm up Activity

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 What I Have Learned

Activity 7: TARGET YOUR HEART

Perform the activities in a given SET, Kind of Exercises and in a given period
of time/repetition to test your hearts capability in a low, moderate and high
performances. Get your RHR before engaging any physical activity.

FLEXIBILITY-CARDIO- MUSCLE EXERCISES DAY 1

TYPE OF EXERCISE REPETITION/TIME SET
Sky Reach 8 R/L 2
Walking Touch Toe 8 R/L 2
Standing Leg Raise 8 R/L 2
Lunge With Twist 8 R/L 2
Jog in place 1 MINUTE 1
Walking lunge 12 2
Jumping jack 10 2
Hip Raise 8 1
Crunches 10 1
Plank 20 SECONDS 1

FLEXIBILITY-CARDIO- MUSCLE EXERCISES DAY 2

TYPE OF EXERCISE REPETITION/TIME SET
Sky Reach 8 2
Walking Touch Toe 8 2
Standing Leg Raise 8 2
Lunge With Twist 8 2
Jog in place 1 MINUTE 2
Walking lunge 12 2
Jumping jack 10 2
Hip Raise 12 2
Crunches 12 2
Plank 20 SECONDS 1

Caution when starting a strengthening exercise program if you’re new to exercise or

have any injuries or medical concerns. Here are a few tips to help you avoid injury:

1. Start slowly and gradually build up the intensity and duration of your
workouts over a few weeks.
2. Listen to your body and stop if you need a break or start to feel any pain.
3. Allow for 1 day of recovery between working different muscle groups.
4. Always use proper form and technique to make sure you’re getting the most
benefits from your workouts.
5. Give yourself time to rest in between sets.
6. Use caution when working out any area of your body that’s prone to pain or
injury. This may include your neck, shoulders, and back and joints, such as
your wrists, knees, and ankles.

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 7. Avoid being short of breath or holding your breath, which can cause your
blood pressure to rise. For each movement, exhale as you lift and inhale as
you lower.

What I Can Do

Performance Log
EXERCISE LOG
NAME: RESTING HEART RATE:
TARGET HEART RATE (Lower Limit-Upper Limit):
GRADE AND SECTION: WEEK NO.

DATE TYPE OF TIME WORKING HEART RATE OF

EXERCISE COVERED RATE (WHR) PERCEIVED
(List all the (No. of minutes (Count the no. of EXERTION
exercises consumed to heart rate for 1 (RPE)
performed) execute the minute immediately (Please refer
exercise) after the exercise) to module 2)

Have you experienced Dehydration, Hyperthermia or Hypothermia during and

after performing the exercises?

Explain how you felt during and after the performance and how did you
manage the situation?

Does your participation in moderate to vigorous physical activity

contributed to the improvement of your health-related fitness?

Does moderate to vigorous physical activity participation optimize your holistic

health?

Prepared by: Noted by:

_________________________ ________________________________
Name and Signature of Student Name and Signature of Parent/Guardian

8 (DO_Q3_HOPE4_GRADE12_LESSON1)
 Assessment

Answer the following questions:

1. Engaging in outdoor recreation is
____________________________________________________________________
2. I have learned that performing moderate to vigorous activity will
____________________________________________________________________

Additional Activities

Create your Fitness Diary, following the format below;

MY FITNESS DAY Date:
Dear Diary;
Today, I performed the following chores that includes (ex. Cardio
activity, flexibility, muscle activity etc.) _________ I am happy because____________
I will continue doing my fitness chores for me to _______________________

Truly Yours,

9 (DO_Q3_HOPE4_GRADE12_LESSON1)
 SENIOR HIGH SCHOOL

HOPE 4
PHYSIOLOGICAL INDICATORS
( Heart Rate, Rate of Percieved
Exertion and Pacing)

10
 What I Know

Pre-test / Post-Test Assessment: Read each question carefully and choose the
letter of the correct answer. Write your answer on a separate sheet of paper.

1. Which of the following is a recommended minute of moderate physical activity

engagement to a 17 year old individual?
A. 60 minutes B. 70 minutes C. 80 minutes D. 90 minutes
2. Fitness walking, jogging and running are physical activities that can improve
A. Cardiovascular fitness and Flexibility C. Muscular fitness and Flexibility
B. Muscular Endurance and Strength D. Vascular fitness and Power
3. This is a tool that allows you to change the way you perform so that you can
successfully increase strength, tolerance and function.
A. Performing B. Pacing C. Counting D. Setting
4. The following are example of vigorous activity EXCEPT____?
A. Playing musical Instrument C. Playing Basketball Game
B. Playing Table Tennis Singles D. Playing Soccer Game
5. It is the ability to use your joints fully.
A. Muscular Endurance C. Muscular Strength
B. Flexibility D. Body Composition

Lesson
PHYSIOLOGICAL INDICATORS
2
PHYSIOLOGICAL INDICATORS -Physiological parameters such as heart rate,
rate of perceived exertion and pacing are used in order to determine the target
physical exertion of an individual who are engage in the different physical
activities as it is categorize as MVPAs or Moderate to Vigorous Physical Activities.

What’s In

Activity 1: Categorizing LMVPAs Identification: below are the different examples

of Light, Moderate, and Vigorous Physical Activities, identify each activity
to its proper category by writing the LIGHT, MODERATE, VIGOROUS in
the space provided besides the activity.
1. Occupations that require heavy lifting __________ 2. Synchronized Swimming______
3. Karate, Judo, Jujitsu_________________ 4. Mountain Climbing __________
5. Circuit Weight Training__________ 6. Carrying a child weighing > 50 pounds____

11 (DO_Q3_HOPE4_GRADE12_LESSON2)
 What’s New

ACTIVITY 1: MY PULSE RATE Applying the physiological indicators, you will be

performing the different activities below get your pulse rate before
doing the set of exercises and after performing the exercises.
Static/ Dynamic Exercise 1
TYPE OF EXERCISE REPETITION/TIME SET
Sky Reach 8 R/L 1
Toe Touch 8 R/L 1
Shoulder Roll 8 R/L 1
Quadriceps 8 R/L 1
Gastrocnemius 8 R/L 1
Runner’s Stretch 8 R/L 1
Lower Back 8 R/L 1
Piriformis Stretch 8 R/L 1
Ankle Roll 8 clockwise/counter R/L 1
Thigh Hug 8 R/L 1

EXERCISE LOG
Name: _____________________ Date: ___________ Parent’s Signature_______
Resting Heart Rate: _______ Pulse Rate Before: ______ Pulse Rate After: ______

1. Briefly discuss the results of your pulse rate, what makes the figure different
from one another? _____________________________________________
2. In order to ensure your safety while performing, what protocol did you observed
before and after your performance? __________________________________

https://www.pinterest.ph/pin/493847915370296430/

12 (DO_Q3_HOPE4_GRADE12_LESSON2)
 What is It

PHYSIOLOGICAL INDICATORS - Physiological parameters such as heart rate, rate

of perceived exertion and pacing are used in order to determine the target physical
exertion of an individual who are engage in the different physical activities as it is
categorize as MVPAs or Moderate to Vigorous Physical Activities. Heart Rate (HR) –
also known as pulse rate. This is the number of times a person’s heart beats per
minute. It indicates the effort of your heart is doing based on the demands you place
on your body. The major arteries that are easy to locate and frequently used for pulse
count are the radial artery and carotid artery.

Resting Heart Rate (RHR) – is the number of times your hearts beats per minute
(bpm) while at complete rest. It is an indicator of your physical fitness. Your resting
heart rate will decrease as your heart becomes stronger through aerobic exercise
training. Target Heart Rate (THR) - is the minimum number of heartbeats in a given
amount of time in order to reach the level of exertion necessary for cardiovascular
fitness, specific to a person’s age, gender or physical fitness.

Maximum Heart Rate (MHR) – is the maximum number of beats made by

your heart in one minute of effort or physical activity. Rate of Perceived Exertion
(RPE)- is a way of measuring physical activity intensity level. Perceived exertion is
how hard you feel like your body is working. It is based on the physical sensations a
person experiences during physical activity, including increased heart rate,
increased respiration or breathing rate, increased sweating, and muscle fatigue.

BORG’S RATING OF PERCIEVED EXERTION (RPE) SCALE

PERCEIVED EXERTION RATING DESCRIPTION OF EXERTION
6 No Exertion; Sitting and Resting
7 extremely light
8
9 Very light
10
11 Light
12
13 Somewhat hard
14
15 Hard
16
17 Very hard
18
19 Extremely hard
20 Maximal exertion
How much Physical activity is recommended? World Health Organization
(WHO) recommends: Children and Adolescents aged 15-17 years

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1. Should do at least 60 of moderate to vigorous- intensity activity daily. 2. Physical
activity of amounts greater than 60 minutes daily will provide additional health
benefits.3. Should include activities that strengthen muscle and bone, at least 3
times per week.
Adults aged 18-64 years 1. Should do at least 150 minutes of moderate-intensity
physical activity throughout the week, or do at least 75 minutes of vigorous-intensity
physical activity throughout the week or an equivalent combination of moderate and
vigorous-intensity activity. 2. Muscle strengthening activities be done involving major
muscle groups on 2 or more days a week.
Swimming is a good all-round activity because it;
1. Keep your heart rate up but takes some of the impact stress off your body
2. Builds endurance, muscle strength and cardiovascular fitness
3. Helps maintain a healthy weight, healthy heart and lungs
4. Provides an all-over body workout, as nearly all your muscles are used during
swimming

What’s More

Activity 2: Measuring Indicator For Fitness ; Perform the different exercises,

following safety protocols in performing, safety in the working area and be in your
proper attire.
Remember: Safety is the best Prevention from Injuries.

Suggested warm up/ cool down activity Static/ Dynamic Warm up Activity

Perform the activities in a given SET, Kind of

Exercises, in a given period of time/repetition
To test your physiological indicator’s capability
in a low, moderate and high performances.
Get your RHR before engaging any activity.
FLEXIBILITY-CARDIO- MUSCLE EXERCISES DAY 1
TYPE OF EXERCISE REPETITION/TIME SET
Sky Reach 8 R/L 2
Walking Touch Toe 8 R/L 2
Standing Leg Raise 8 R/L 2
Lunge With Twist 8 R/L 2
Jog in place 1 MINUTE 1
Walking lunge 12 2
Jumping jack 10 2
Plank 20 SECONDS 1
NOTE: In your DAY 2 set of EXERCISES follow the DAY 1 activity by adding one
more Repetition and Set in performing the Task. Observe your physical exertion
and be safe during the performance.

14 (DO_Q3_HOPE4_GRADE12_LESSON2)
FLEXIBILITY-CARDIO- MUSCLE EXERCISES DAY 3
TYPE OF EXERCISE REPETITION/TIME SET
Sky Reach 10 R/L 3
Walking Touch Toe 10 R/L 3
Standing Leg Raise 10 R/L 3
Lunge With Twist 10 R/L 3
Jog in place 2 MINUTES 1
Walking lunge 12 3
Jumping jack 12 3
Plank 25 seconds 2
.

What I Have Learned

Exercise Log
EXERCISE LOG
NAME: RESTING HEART RATE:
TARGET HEART RATE (Lower Limit-Upper Limit):
GRADE AND SECTION: WEEK NO.

DATE TYPE OF TIME WORKING HEART RATE OF

EXERCISE COVERED RATE (WHR) PERCEIVED
(List all the (No. of minutes (Count the no. of EXERTION
exercises consumed to heart rate for 1 (RPE)
performed) execute the minute immediately (Please refer
exercise) after the exercise) to module 2)

Have you experienced Dehydration, Hyperthermia or Hypothermia during and

after performing the exercises?

Explain how you felt during and after the performance and how did you
manage the situation?

Does your participation in moderate to vigorous physical activity

contributed to the improvement of your health-related fitness?

Does moderate to vigorous physical activity participation optimize your holistic

health?

Prepared by: Noted by:

_________________________ ________________________________
Name and Signature of Student Name and Signature of Parent/Guardian

15 (DO_Q3_HOPE4_GRADE12_LESSON2)
 What I Can Do

Activity 4: My Personal Fitness Routine Your task is to create a one-week fitness

routine following the different principles discussed in the previous lesson. Include
warm-up activities, and cool down activities in your one-week fitness routine.

Name: ________RHR: _______ HR before the Activity _____HR after Activity

This activity can be performed in your home which help you maintain the
fitness level of your body, heart and lungs.

MY FITNESS ROUTINE
DAYS ACTIVITIES TIMES DURATIONS
Monday
Tuesday
Wednesday
Thursday
Friday
NAME AND SIGNATURE OF PARENT

1. Why is it important for you to understand your Resting Pulse Rate and Rate of
Perceived Exertion before and during exercise? ______________________________
2. What are the Health Related Fitness components involve in your fitness routine
exercises? Classify each movement (Strengthening, Endurance or Muscular)

Assessment

Answer the following questions:

1. Target Heart rate and Rate of Perceived exertion important because?
2. I have learned that in performing a physical activity warm up and cool down
should be a part of the routine because?
3. Health Related activity will help me in?

Additional Activities

Create your Fitness Diary, following the format below;

MY FITNESS DAY Date:

Dear Diary;
Today, I performed the following chores that includes (ex. Cardio activity, flexibility,
muscle activity etc.) _________ I am happy because______ I realized that ___________.

Truly Yours;
Name / Signature

16 (DO_Q3_HOPE4_GRADE12_LESSON2)
 SENIOR HIGH SCHOOL

HOPE 4
Quarter 3 – Module 3:
Common Medical Emergencies
in Aquatics

17
 What I Know

Activity 1: Identification
Write your answer on the space provided for.

_____________ 1. It is an excessive loss of water from the body, usually through

perspiration or sweating, urination, or evaporation.
______________ 2. It refers to the detrimental cause of excessive training that is
independent of weather conditions.
______________ 3. It is an elevated body temperature due to failed body temperature
regulation that occurs when a body creates more heat than can be
dissipated.
_____________ 4. This is often caused by exposure to cold weather or immersion in a
cold body of water.
_____________ 5. The legs move alternately, with one leg kicking downward while the
other leg moves upward. This technique is also known as.

Lesson Common Medical Emergencies

3 in Aquatics

Aquatic activities are fun and exciting outdoor recreational activity. It will help
us improve not only our physical health but also our mental health and social well-
being. But if aquatic activities are not performed properly and with precautionary
measures it might lead to untoward incidents or medical emergencies such as
dehydration, overexertion, hyperthermia, and hypothermia.

What’s In

Activity 2: Check-up

Rowell a 25-year-old swimmer from Valenzuela finished a 5 laps of free style

swimming and upon checking his heart rate right after swimming he gets 137
bpm. He makes sure the prior to his training he drinks plenty of water and have
enough sleep, and every morning he check for his resting heart rate that is
usually at 79 bpm. Rowell is doing this training at least 3 times a week as part
of his preparation for the upcoming athletic meet.

Can you help Rowell to identify his Cardiovascular Fitness Level by

getting his working heart rate is with the range? And what is the Rate of
Perceived Exertion?

18 (DO_Q3_HOPE4_GRADE12_LESSON3)
 Heart Rate Your Answer

Maximum Heart Rate _______ bpm

Heart Rate Reserve _______ bpm

Lower
Upper Limit
Percentage of Herat Rate Reserve Limit

Target Heart Rate Lower

Upper Limit
Limit
Rate of Perceived Exertion

What’s New

1. DEHYDRATION
Dehydration is defined as excessive loss of water from the body, usually
through perspiration or sweating, urination, or evaporation. Some people though
that people engaging in aquatics will not experience dehydration too. But even as
their entire body was completely immersed in water, they also release sweat
especially if they are training vigorously.
Causes
The same with other people that is usually engage in strenuous physical
activities, people engage in aquatic activity especially for a pro long period of time is
also at risk. Indoor swimming pools and the covered swimming pools are usually
heated.
Warning Signs
➢ increasing thirst is an indication of ➢ increased breathing rate,
dehydration.
➢ flushed skin, ➢ increased body temperature,
➢ unexplained sudden fatigue, ➢ decreased stamina.
➢ palpitations
The signs of severe dehydration include muscle weakness, labored breathing, and
dizziness.
Treatment
Dehydration must be notice and manage as early as possible for bigger chance of
survival.
✓ Drink at least two glasses of water before beginning a swimming session
✓ Swimmers should drink water between laps and after they have finished with
their training.
2. OVEREXERTION
It refers to the detrimental cause of excessive training that is independent of
weather conditions. Overexertion does not just happen in gyms or exercise classes,
however. It can happen during any activity.
Causes
Overexertion occurs when people push themselves too hard during physical

19 (DO_Q3_HOPE4_GRADE12_LESSON3)
activity. Signs of overexertion include:

Warning Signs
➢ Dizziness, ➢ shortness of breath,
➢ feeling faint, ➢ thirst,
➢ light-headedness, ➢ vomiting
➢ nausea,
Treatment
✓ When dizziness occurs because of overexertion, improper breathing, or low
blood pressure, people can try the following:
• Cool down and rest for a few minutes.
• Sit down and place the head between the knees, which increases blood
flow to the brain.
• Practice deep breathing for several minutes, making sure to inhale and
exhale slowly.
✓ When exercising, consciously practice breathing in and out in a regular
rhythm.
3. HYPERTHERMIA
Hyperthermia is defined as a temperature greater than 37.5–38.3 degrees
Celsius (99.5–100.9 degrees Fahrenheit). Hyperthermia is an elevation in body
temperature beyond what is expected.
Causes
Hyperthermia is elevated body temperature due to failed body temperature
regulation that occurs when a body creates more heat than can be dissipated.

Warning Signs
➢ fast, strong pulse or very weak ➢ confusion, disorientation,
pulse,
➢ fast and deep breathing, ➢ blurred vision,
➢ reduced sweating hot, ➢ irritability or mood swings,
➢ red, wet, or dry skin, nausea, ➢ lack of coordination,
➢ headache, dizziness, ➢ fainting or losing
consciousness.
Treatment
✓ A person should immediately stop what they are doing and move to a cool,
shaded place with good airflow if they suspect hyperthermia.
✓ Medical attention should also be sought for general symptoms that do not
improve within 30 minutes of rest and care.
- sipping cool water or an electrolyte drink
- loosening or removing excess clothing
- lying down and trying to relax
- taking a cool bath or shower
- placing a cool, wet cloth on the forehead
- running the wrists under cool water for 60 seconds
- not resuming activity until symptoms have gone away
- placing ice packs or compresses under the arms and groin using a fan to
cool the skin
4. HYPOTHERMIA
Frostbite and hypothermia are cold-related emergencies that may quickly

20 (DO_Q3_HOPE4_GRADE12_LESSON3)
 become life or limb threatening. Preventing cold-related emergencies includes
not starting an activity in, on, or around cold water unless you know you can
get help quickly in an emergency.
Causes
Hypothermia is often caused by exposure to cold weather or immersion in a
cold body of water. It can also be caused by ongoing exposure to indoor temperatures
below 50 F (10 C). You could be at increased risk if you are also exhausted or
dehydrated.
Warning Signs
➢ shivering, ➢ apathy, weakness,
➢ numbness, ➢ impaired judgment.
➢ glassy stare. ➢ loss of consciousness

Treatment
✓ Gently move the person out of the cold. If going indoors isn't possible, protect
the person from the wind, especially around the neck and head. Insulate the
individual from the cold ground.
✓ Remove any wet clothing and dry the person.
✓ Warm the person slowly by wrapping in blankets or by putting dry clothing on
the person.

What is It

We already know the different medical emergencies, its causes, warning signs
and possible treatment, that we might encounter in participating to different aquatic
activities.
Activity 3: Loop that Word
Please help me find the things that I need to bring, and/or do before going to
a swimming trip to help me prevent from experiencing medical emergencies in
aquatics.
D E B L A N K E T L J
R D E R T B C X A A N
I Q E R T Y U E I O P
N P B T R I K R J O Y
K T H W H P O C T Y I
W R J A J K L I P U Y
A P K R R R I S E R T
T O L M V T K E W Q P
E N O U G H S L E E P
R N M P C Z B N M K L
Vertical
1. You need to have plenty of this to avoid or prevent dehydration.
2. You need to perform this before any physical activity to prepare our body
properly.
3. Perform this regularly so our body will be prepared and not get easily tired in
performing vigorous activities such as swimming.

21 (DO_Q3_HOPE4_GRADE12_LESSON3)
 Horizontal
4. We need to have this so we can prepare our mind and body in different
activities. This will also help you regenerate and/or recharge your body.
5. This is one of the best things to bring for first aid treatment of hyperthermia.

What’s More

Activity 4: It’s Swimming Time

Swimming has different techniques or style and the most common and easy
to perform is the front crawl swimming in which the arms move alternately from
side to side, so while one arm is pulling and pushing under the water, the other
arm is recovering above the water. While the legs move alternately, with one leg
kicking downward while the other leg moves upward or also called as flutter kick.

Dry land exercise - Free Style

Warm-up 5 – 10 minutes static stretching

Balance Stretch Upward Dogs Staggered Push-ups

Main Exercise
Bird Dogs Plank Rotations Bridges

Cross Reach – Sit Flutter Kicks Swimmers

Ups
Cool down 3 – 5 minutes breathing exercise (Breath in, Breath out)

Dry land exercise - Free Style

NO. NO. NO.
NO. OF NO. OF NO. OF
TYPE OF EXERCISE OF OF OF
REPETITION REPETITION REPETITION
SETS SETS SETS
WEEK 3 DAY 1 DAY 2 DAY 3
1. Balance stretch 12 1 12 2 12 3
2. Upward dogs 6 1 6 2 6 3
3. Staggered push-ups 6 1 6 2 6 3
4. Bird dogs 12 1 12 2 12 3
5. Plank rotations 12 1 12 2 12 3
6. Bridges 6 1 6 2 6 3
7. Cross reach sit-ups 6 1 6 2 6 3
8. Flutter kicks 12 1 12 2 12 3
9. Swimmers 12 1 12 2 12 3

22 (DO_Q3_HOPE4_GRADE12_LESSON3)
 What I Have Learned

On the empty box write the keywords of medical emergency listed specifically, its
causes, warning signs and treatment.
Medical
Causes Warning Signs Treatment
Emergencies
Dehydration

Overexertion

Hypothermia

Hyperthermia

What I Can Do

Activity 4: EXERCISE LOG

After performing the dry land exercise for swimming-front crawl fill out the
exercise log with the needed information and answer the guide questions located
after the exercise log.
EXERCISE LOG
NAME: RESTING HEART RATE:
TARGET HEART RATE (Lower Limit-Upper Limit):
GRADE AND SECTION: WEEK NO.

DATE TYPE OF EXERCISE TIME COVERED WORKING HEART RATE OF

(List all the exercises (No. of minutes RATE (WHR) PERCEIVED
performed) consumed to (Count the no. of EXERTION
execute the heart rate for 1 minute (RPE)
exercise) immediately after the (Please refer to
exercise) module 2)

Did you experience Dehydration, Hyperthermia, or Hypothermia during or after performing the exercise? If
yes, please explain how you feel and how did you manage to control the health issue.

How your participation in moderate to vigorous physical activity did helped you in improving health related
fitness and in optimizing your physical health?

Prepared by: Noted by:

_________________________ ________________________________
Name and Signature of Student Name and Signature of Parent/Guardian

23 (DO_Q3_HOPE4_GRADE12_LESSON3)
 Assessment

Multiple Choice. Write TRUE if the statement is correct and FALSE if the statement
is wrong.
__________ 1. If a person is experiencing hypothermia, he/she should not be removed
from the water.
__________ 2. It is important to drink at least 2 glasses of water before swimming
and/or any aquatic activities.
__________ 3. To manage hyperthermia effectively we must wrap the patient’s body
with blanket.
__________ 4. To avoid overexertion, it is important to perform warm-up and cool-
down exercise especially proper breathing exercise during aquatic
activities.
__________ 5. It is impossible to experience hyperthermia during aquatic activities

Additional Activities

Activity 5: Time to Go Out!

You will be going to lead your first family swimming after the pandemic
following the IATF guidelines, Prepare an Aquatic Activity Plan for your family.
Venue Date Things to Preparation Person in
bring Charge

Guide Questions:
1. Why is it important to prepare a plan for any aquatic activities?
___________________________________________________________________________
___________________________________________________________
2. What are the possible health benefits of aquatic activities?
___________________________________________________________________________
___________________________________________________________

24 (DO_Q3_HOPE4_GRADE12_LESSON3)
 SENIOR HIGH SCHOOL

HOPE 4
Quarter 2 – Module 4:
Proper Etiquette and Safety
in the Use of Equipment
and Facilities

25
 What I Know

Directions: Write TRUE if the statement is correct and if the statement is wrong,
change the underline word.
___________ 1. It is best to swim alone in a river or beach.
___________ 2. Sudden changes of air and water temperature in beach area is
normal.
___________ 3. It is important to assign family member to always count on the entire
family during beach outing.
___________ 4. It is appropriate to use stair or handle when entering a pool.
___________ 5. During thunder and lightning we must immediately go to an open
space.

Proper Etiquette and Safety

Lesson
in the Use of Equipment
4
and Facilities
This lesson will include aquatics an environmental hazard that might be the
cause of untoward incidents such as injuries. Knowledge and training's on how to
provide basic first aid procedures would be a great advantage in case of any
emergencies hence preparedness and preparations; and awareness of different
hazards and safety protocols of aquatic activities is vital.

What’s In

Activity 1: My Safety Gear

Identify the name and purposes of each picture of safety equipment that can be
utilize in swimming activities.
Equipment Name Purpose

________________
________________
________________
Image: https://www.indiamart.com/proddetail/lifebuoy-ring-10122789333.html

________________
________________
________________
Image: https://oasisswim.com/shop/life-jacket/

26 (DO_Q3_HOPE4_GRADE12_LESSON4)
 ________________
________________
________________
Image: https://www.ebay.co.uk/p/1580241458

What’s New

Swimming is a great recreational sport that can be enjoyed by people of all

ages. But it is important to know how to be safe while you are in the water. The
American Red Cross offers these important swimming safety tips you should be
aware of before you head out to the pool or beach:
POOL SAFETY TIPS
Top Things to Know
✓ Secure your pool with appropriate barriers.
✓ Designate a water watcher…and stay in arm’s reach of young children.
✓ Install anti-entrapment drain covers and safety release systems to protect
against drain entrapment.
✓ If a child is missing, check the water first.
Rules and Regulation Before Entering a Pool
✓ Read and Obey all posted rules signs, Pay attention to:
• Depth of the pool
• No Diving Signs
✓ Do not enter headfirst unless in a pool that has a safe diving area.
✓ Stay away from drains and other openings that cause suction.
✓ Swim with a buddy.
✓ Only swim when supervised by a water watcher.
✓ Swim sober.
✓ Supervise others sober and without distractions, such as
reading or talking on or using a cell phone.

BEACH AND RIVER SAFETY TIPS

Top Things to Know
✓ Be sure you are water competent for natural environments before swimming
– this is not your home pool!
✓ Always enter unknown or shallow water feet first.
✓ Watch out for currents, waves, and underwater obstructions – they are not
just found in the ocean.

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Be Aware of Hazards
✓ Unexpected changes in air or water temperature.
✓ Thunder & lightning.
• Leave the water immediately.
• Stay inside an enclosed area for at least 30 minutes after the last
thunderclap.
• If outside, avoid open areas, tall, isolated trees, and metal objects.
✓ Fast-moving currents, waves, and rapids, even in shallow water.
✓ Hazards, such as dams, underwater obstacles, or rocks and debris.
✓ Vegetation, animals, and fish.
✓ Drop-offs that can unexpectedly change water depth.
✓ Be mindful of other people’s activities in the same waters, such as boating.

Rules and Regulation in Beach and River Swimming

✓ Enter the water feet first for your safety!

✓ Always enter unknown or shallow water cautiously.
✓ Dive only in water clearly marked as safe for diving, at least 9 feet deep with
no underwater obstacles.
✓ Do not enter the water from a height, such as a bridge or boat.
✓ Be careful when standing to prevent being knocked over by
currents or waves.
✓ Swim with a buddy

What is It

“Activity 2: Cool and Not Cool

Write Cool if the activity should be done when or during pool activities and Not
Cool if it should be avoided.
1. ___________Running around the pool
2. ___________Using the stair or stair handle when going down the pool
3. ___________Pushing someone towards the pool
4. ___________Eating and Drinking in the pool
5. ___________Assisting your child during swimming

28 (DO_Q3_HOPE4_GRADE12_LESSON4)
 What’s More

Activity 3: It’s Swimming Time

Dry land exercise - Butterfly
Warm-up 5 – 10 minutes static stretching

Jumping Jacks Butterfly Sit-ups Sitting Twist

Main Exercise

V-Wipers
Jumping Jacks Flutter Kicks

Jumping Jacks Knee to Elbow Half Wipers

Cool down 3 – 5 minutes breathing exercise (Breath in, Breath out)

Dry land exercise - Butterfly

NO. OF NO. NO. OF NO. NO. OF NO.
TYPE OF EXERCISE REPETITION/ OF REPETITION/ OF REPETITION/ OF
TIME SETS TIME SETS TIME SETS
WEEK 4 DAY 1 DAY 2 DAY 3
10. Jumping Jacks 20 1 20 2 20 3
11. Butterfly Sit-ups 10 1 10 2 10 3
12. Sitting twists 10 1 10 2 10 3
13. Jumping Jacks 20 1 20 2 20 3
14. Flutter kicks 10 1 10 2 10 3
15. V-wipers 10 1 10 2 10 3
16. Jumping Jacks 20 1 20 2 20 3
17. Knee to elbow 10 1 10 2 10 3
18. Half wipers 10 1 10 2 10 3

29 (DO_Q3_HOPE4_GRADE12_LESSON4)
 What I Have Learned

Activity 4: COMPARATIVE ANALYSIS

Pool Swimming Beach and River Swimming

Hazards

Safety Tips

Rules &
Regulations

What I Can Do

Activity 4: EXERCISE LOG

After performing the dry land exercise for swimming-free stroke fill out the
exercise log with the needed information and answer the guide questions located
after the exercise log.
EXERCISE LOG
NAME: RESTING HEART RATE:
TARGET HEART RATE (Lower Limit-Upper Limit):
GRADE AND SECTION: WEEK NO.

DATE TYPE OF EXERCISE TIME COVERED WORKING HEART RATE OF

(List all the exercises (No. of minutes RATE (WHR) PERCEIVED
performed) consumed to (Count the no. of EXERTION
execute the heart rate for 1 minute (RPE)
exercise) immediately after the (Please refer to
exercise) module 2)

Did you experience Dehydration, Hyperthermia, or Hypothermia during or after performing the exercise?
If yes, please explain how you feel and how did you manage to control the health issue.

How your participation in moderate to vigorous physical activity did helped you in improving health
related fitness and in optimizing your physical health?

Prepared by: Noted by:

__________________________________ _________________________________
Name and Signature of Student Name and Signature of Parent/Guardian

30 (DO_Q3_HOPE4_GRADE12_LESSON4)
 Assessment

Multiple Choice. Choose the letter of the best answer. Encircle the letter of the
correct answer.
1. All of the following is safety tips in beach or river swimming EXCEPT one?
a. Always enter unknown or shallow water feet first
b. Do not enter the water from a height, such as a bridge or boat.
c. Do not mind the activities of other people
d. Swim with a buddy
2. It is an activity that we need to perform to prepare our body to strenuous
activities such as swimming.
a. Cool down
b. Dry land Butterfly Exercise
c. Main Exercise
d. Warm-up
3. All of the following are Pool Safety tips EXCEPT ONE.
a. Read and obey all posted rules signs, Pay attention to:
b. Do not enter headfirst unless in a pool that has a safe diving area.
c. Stay away from drains and other openings that cause suction.
d. Swim Alone
4. In case of thunder or lightning near the beach area the BEST way to do is.
a. Go to an enclosed environment.
b. Hold one another.
c. Immediately remove all dry clothing’s
d. Stay in the water.
5. All of the following is a safety attitude during pool swimming EXCEPT one.
a. Avoiding diving activities
b. Assisting younger children’s
c. Drinking and Eating inside the pool
d. Using the stair when going down the pool

Additional Activities

Create an exercise plan for dry-land exercise that focuses in improving our
cardiovascular fitness using the template below:

Dry land exercise - Cardio

NO. OF NO. NO. OF NO. NO. OF NO.
TYPE OF
REPETITION/ OF REPETITION/ OF REPETITION/ OF
EXERCISE
TIME SETS TIME SETS TIME SETS
DAY 1 DAY 2 DAY 3

31 (DO_Q3_HOPE4_GRADE12_LESSON4)
References
De Asis, LMQ. (2020), Quarter 1 – Module 3: Dehydration, overexertion,
Hypothermia, and Hyperthermia Physical Education and Health 1,
Department of Education – Valenzuela, Valenzuela City
Leonard J. (2019), What causes dizziness after a workout? Medical News Today.
https://www.medicalnewstoday.com/articles/326851
Georges S. (2017), Dehydration in Swimmers, https://www.sportsrec.com/370702-
the-best-thing-to-drink-after-lifting-weights.html
Huizen J. (2017), What should you know about hyperthermia? Medical News Today.
https://www.medicalnewstoday.com/articles/320226
Mullen G.J. (2015), How Hot Is Too Hot In Open Water Swimming? Swimming World.
https://www.swimmingworldmagazine.com/news/hot-hot-open-water-
swimming/#:~:text=Swimming%20Heat%20Stroke&text=Hyperthermia%2
0is%20defined%20as%20a,99.5%E2%80%93100.9%20degrees%20Fahren
heit
British Red Cross (2007), Frostbite and Hypothermia, First Aid Manual – American
Red Cross.
https://www.redcross.org/content/dam/redcross/atg/PDF_s/Preparedne
ss___Disaster_Recovery/Disaster_Preparedness/Winter_Storm/Frostbite_
and_Hypothermia.pdf
American National Red Cross (2020), Home Pool & Hot Tub Safety,
https://www.redcross.org/get-help/how-to-prepare-for-
emergencies/types-of-emergencies/water-safety/home-pool-safety.html
American National Red Cross (2020), Swimming Safely in Lakes, Rivers & Streams,
https://www.redcross.org/get-help/how-to-prepare-for-
emergencies/types-of-emergencies/water-safety/home-pool-safety.html
• Darilag, Agripino G. A.,Vergara,Lordinio A. et.al. (2009). Enjoy life With P.E.
and Health: Quezon City: SD Publication
• Perez,Vilma V.N., Luna, Lilian N., et.al (2004). MAPEH-CAT IV: Quezon City:
St. Bernadette Publishing House Corporation
• Aparato, Conrado R., T.,Brebante, Zyra Ruth T., et.al (2017). Physical
Education and Health VolumeII: Quezon City:REX Printing Company, INC.
• https://www.google.com/search?q=exercises+for+flexibility
• https://myswimpro.com/blog/2018/10/04/dryland-exercises-for-
swimmers/
• https://www.sagamorepub.com/sites/default/files/2018-
07/Introoutdoorrec-Opt-lookinsideOPT.pdf
• https://www.who.int/news-room/fact-sheets/detail/physical-activity

For inquiries or feedback, please write or call:

Department of Education – SDO Valenzuela

Office Address: Pio Valenzuela Street, Marulas, Valenzuela City
Telefax: (02) 8292-4340
32
Email Address: sdovalenzuela@deped.gov.ph