Name: __________________________ Date Released: _______________________

Grade & Section: ________________________ Date Returned: _______________________

Contact Number: _______________________

MAPEH 7
QUARTER 1 WEEK 2

MUSIC EDUCATION

Lesson Vocal and Instrumental Music of

2 Lowland Luzon
At the end of the lesson students analyzes the musical elements of some lowland vocal and instrumental music selections.

Let us Try! (Pretest)

Instructions:
A. Identify the following musical symbols.

1. ___________ 6. _____________

2. ___________ 7.. _____________

3. ___________ 8.. _____________

4. ___________ 9. ___________

5. ___________ 10. __________

B. Match column A with column B. Write only the letter of your answer.

A B
_____ 1. It is the element of music that refers to loudness and softness of A. Dynamics
sound. B. Harmony
_____ 2. It is the quality of musical sound or voice. C. Pitch
_____ 3. It is the highness or lowness of tone. D. Tempo
_____ 4. It refers to the speed at which music is played or sung. E. Texture
_____ 5. It is the sound of two or more notes heard simultaneously. F. Timbre

Let us Study

What was the last music you’ve listened to? Was it fast or slow? How about the music that you have listened to in the
previous module? Was it all the same in your ears?

Below are musical symbols to help you recall your lessons in notation.
 Elements of
Music
1. RHYTHM is the element of time in music. When you tap your foot to the music, you are "keeping the beat" or following the
structural rhythmic pulse of the music.
There are several important aspects of rhythm:
 DURATION- how long a sound or silence lasts.
 TEMPO- the speed of the music.

Tempo Definition
Lento Slowly
Largo Slow and Stately

Adagio Leisurely

Andante At a Walking Pace

Allegro Fast

Vivace Lively

Presto Very Quickly

 TIME SIGNATURE- also known as meter signature is a numerical sign after the key signature to specify how
many beats (pulses) are there in each measure.
For example:

4 The upper number indicates how many beats are there in every measure.

4 The lower number indicates the kind of note that gets one beat.

TIME SIGNATURE
DUPLE TRIPLE QUADRUPLE
1 Quarter Note = 2 3 4
1 beat/count 4 4 4
1 2 1 2 3 1 2 3 4

2. DYNAMICS – Refers to loudness and softness of music.

Dynamic Sign Italian English

 Very, very soft

Very soft

Soft
Moderately soft

Moderately loud

Loud
Very loud

Very, very loud

Other basic terms relating to Dynamics are:

Dynamic Sign Italian English

Crescendo Gradually louder

Decrescendo Gradually softer

3. TIMBRE – The quality of the sound or tone color. The characteristic that allows us to distinguish between one instrument and
another or from female voice with male voice.

4. TEXTURE -The relationships among the various notes in a musical composition, both as they sound together (vertical texture)
and one after another (horizontal texture).

a) Monophonic Texture - Music consisting of a single voice-part performing in unison without accompaniment of
any kind.
Listen to an example of monophonic texture at https://tinyurl.com/monotexture.
b) Homophonic Texture - Music in which one voice-part with accompaniment.
Listen to an example of homophonic texture at https://tinyurl.com/homotexture.
c) Polyphonic Texture - Music with more than one voice-part. Listen to an example of polyphonic texture at
https://tinyurl.com/polytexture.

5. MELODY - It is the highness or lowness of the pitch.

6. HARMONY - It is the sound of two or more notes heard simultaneously.
7. MUSICAL FORM

It is the large scale form of a musical composition.

a. Vocal music – usually written to a text to be sung by the human voice, either with instrumental accompaniment or a
capella.
b. Instrumental music - played by one or more instruments with no vocal line.

Let us Practice
Now that you have learned the elements of music, let us apply that knowledge in analyzing vocal and instrumental music of
Lowland Luzon.

ACTIVITY 1: COMPLETE ME
Instructions: Complete the table below by supplying the missing correct word or symbol. Use the musical score of Mutya ng Pasig
in answering the activity.

Time Signature 1. Triple Meter

2. Moderately Loud

3. Piano soft

Fortissimo 4.

tempo 5. Walking Pace

Mutya ng Pasig 6. Sung

Let us Practice More

ACTIVITY 2: HEAR ME

Listen to Pilipinas Kong Mahal at https://tinyurl.com/G7pilipinas or ask an audio file from your teacher.

Instructions: Column A contains descriptions with what you just listened to. Connect these statements to the elements of music where
they belong. Write only the letter of your answer.

A B

1. The woman who sang the solo part A. Dynamics

has a soprano voice. B. Harmony

2. The singers and the accompaniment produced C. Tempo

a combination of tones and blending of D. Timbre

chords that is pleasing to the ear.

3. The music started loud and gradually became softer.

Let us Assess (Assessment)

I. Supply the missing word

Instructions: Read the following text and complete it by supplying the missing word.
 The elements of music are 1._________, 2._________, 3.________, 4.________,5________,6________, and 7________.
Learning the elements made me understand and appreciate music more.

8.___________ is written, usually to a text to be sung by the human voice, either with instrumental accompaniment or a
capella. 9.________, on the other hand is played by one or more instruments, with no vocal line.

The music that I have listened to is a reflection of our Philippine culture.

II. Multiple Choice

Instructions: Analyze the musical elements of Nasaan Ka, Irog musical sheet for a choir. Encircle the letter of the correct answer.

Largo

1. What is the tempo of the piece?

A. Adagio C. Largo
B. Andante D. Moderato
2. What dynamic sign can be found in the first measure?
A. C.
B. D.
3. What time signatures are present in the musical score?
A. 2 3 B. 2 4 C. 3 4 D. 4 2
2 4 2 4 4 4 4 4
4. What are the voice-parts in the musical score?
A. Alto, Tenor C. Soprano, Mezzo Soprano, Alto
B. Soprano, Alto, Tenor, Bass D. Tenor 1, Tenor 2, Baritone, Bass
5. Which of the following best describes a vocal music?
A. Vocal music are boring.
B. Vocal music is an expression of human artistry that sometimes if not all the times is taken for granted.
C. Vocal music are music that should be used in joining singing contest especially in an international platforms.

D. Vocal music is written, usually to a text to be sung by the human voice, either with instrumental accompaniment or a
capella.
6. All can be inferred from folksongs of Lowland Luzon, EXCEPT
A. Music is greatly influenced by the artist’s environment.
B. Folksongs of Lowland Luzon reflect our Philippine culture.
C. Folksongs of Lowland Luzon are products of technological advancement in music production.
D. Studying the folksongs of Lowland Luzon also means studying History, Sociology, etc. thus, ethnomusicology is
interdisciplinary.
7. Which of the following accidentals is not present in the composition?

A. C.

B. D.
8. What clef sign is used in the Tenor part?
A. C.
B. D.

9. Crescendo or is a dynamic marking which means?

A. Chill C. Gradually louder
B. Gradually softer D. Neutral
10. What clef sign is used in the Bass part?
A. C.
B. D.

ARTS EDUCATION

Lesson CHARACTERISTICS OF ARTS AND

2 CRAFTS IN LUZON (HIGHLANDS
AND LOWLANDS)
At the end of the lesson students reflects on or derive the moo, idea or message emanating from selected artifacts and art
obects. Appreciates the artifacts an art objects in terms of their uses and their distinct use of art elements and principes.

Let us Try! (Pretest)

PART I: IDENTIFICATION

Directions: Identify the similarities and differences of the following textiles based on the designs and materials used. Copy the Venn
diagram and choose your answer from the word pool below it.

KALINGA TEXTILE GADDANG TEXTILE

KALINGA
GADDDANGN
NG

SIMILARITIES

black darker red horizontal few shapes

color light vertical more shapes
PART II. MATCHING TYPE.
Directions: In column A are the arts and crafts from Luzon (Highlands and Lowlands), match them to the place where it came from in
column B. Choose the letter of the correct answer.

A B

1. Bankudo A. Abra

2. Balisong B. Batangas

3. Dinumug or lingling-o C. Ifugao

4. Giant lanterns D. Isabela

5. Ginaspala wanes E. Pampanga

6. Tumauini church F. Mountain Province

Let us Study

CHARACTERISTICS OF ARTS AND CRAFTS IN LUZON

ILOCOS REGION AND THE CORDILLERA ADMINISTRATIVE REGION

ILOCOS REGION
 Inabel literally means “woven” and abel is Ilocano term for weave.
You can interpret Inabel as pertaining to any kind of woven fabric but it
is mostly used to refer to that distinctly Ilocano textile of plane or
patterned woven cotton made in hardwood looms using techniques
passed down through generation

The abel is the traditional woven product of Vigan and Ilocos region.
The abel cloth is known for being a strong and colorful material. The fabric is so strong and beautiful that some families have
them as heirlooms that last long as their antic furnishing. The abel is made from yarns of cotton or sagut plant that are source
of their materials from the many lands in Northern Luzon.

After the cotton is harvested, it is prepared to be made into yarns and dyed into different colors. The different
colored yarns are then arranged in a wooden hand loom to create varied and unique
designs. The process is intricate and labor-intensive. Weavers must master synchronizing the movements of their hands and
feet to properly use the wooden hand loom.

 Calle Crisologo is considered as the “intramuros of the North”, retains the

Spanish colonial architecture along its narrow and cobble-stoned streets in
Vigan.

 Pottery is the process of forming vessels and other objects with clay and other
ceramic materials which are fired and exposed to high temperatures to
give them a hard, durable form. Pots in the Philippines have different sizes,
shapes, and designs. Pottery became more functional as the time pass by. An
example of this is palayok,
which is used for cooking. Banga
and tapayan are used for storing
 liquids. There is also the clay-made stove or kalan. The making of burnay pottery in Ilocos Sur is still a lively tradition that

continues up to the present.

KALINGA

 Tattoo is the marking or coloring of the skin. Tribal tattoos are derived from ancient tribal art. In many cultures, getting
tattooed was (and still is) a rite of passage. Modern tribal tattoos are based on ancient designs. These cultures used their art to
depict social status and family identification. Filipino tattoos have a rich history, dating back before the Philippine islands
were colonized by Spaniards. When Spanish ships first arrived, they were greeted by the heavily-tattooed Visayas tribe and
they called the islands “La Isla De Los Pintados” which meant “The Island of the Painted Ones”. In the Philippines, tattoos
were seen as a source of accomplishment and rank. Men bore ink on their chests and heads as a signs of their strength as
warriors. Women wore detailed lines on their arms and wrists (Visayas and Mindanao tribes) or full chest and arm tattoos
(Luzon mountain tribes) and they were seen as marks of beauty. Most tattoos were earned through the passage of rites
ceremonies, or for accomplishing tasks. The styles varied depending on the region and tribe that the people came from.
 Wang-od is the last “mambabatok” or traditional Kalinga tattoo artist.

 Kadangyan is a burial cloth known in Mountain Province, woven by female

elders.

 Basketry
The basketry of the Kalinga shows their fine craftsmanship. The labba is a bowl-
shaped basket made from rattan, with sizes that vary from 20 to 150 cm in diameter.

 Jewelry decorative objects such as wings, necklaces, and earrings that people
wear on their body.
Jewelry making is a source of livelihood for the family and it is traditionally a
home-based industry. The government gives their support and attention in this
industry. By this support, the country became the top producer of gold.
There are two major product categories that the fine jewelry industries in the
Philippines are engaged for production. First category is the metal jewelries which are
made of gold and silver.
It can be in the form of wings, earrings, bracelets, brooches, pendants, necklaces, tie
pins, and a cuff links. Decorative items like spoons and forks, and office items such as
pen and pen holders are also included in this category. Second category is the pearl
jewelry, these are unworked or worked pearls. Colored gemstones like emerald, rubies,
and sapphires are also in this group.

IFUGAO

 Wood Sculpture “Bul’ul”- is a wooden sculpture that represents the rice granary
spirits. It is used in rituals that are performed to call the ancestors to protect their
rice fields from pestilence and to ask for an abundant harvest.
  Bul’ul has simplified shape of a human being, whether male or female. It consists of a simplified head, a torso, and a pair of
hands and legs mounted on a platform for stability. It is carve out of strong narra or ipil wood and sometimes stone. Sizes
also vary, depending on its use.

 Dinumug or Lingling-o are amulets made from jade, gold, copper, bronze, stone
and other materials. These are fertility symbols worn around the neck.

 Ginaspala wanes the men’s traditional attire is called wanes. The women use a
short and narrow wrap around skirt called lufid, which extends from the navel to
the knees, and has side opening.
The Ginaspala wanes designs are composed of continuous zigzag patterns woven
in double faced with braided warps that end as tassels.

ABRA

 Bankudo are noted for their white textile with horizontal stripes found in the
edges ( like those in the bankudo or wrap around skirt) or vertical stripes in the

center ( like those found in the balwasi or female blouse).

CAGAYAN VALLEY AND CENTRAL LUZON

CAGAYAN VALLEY

 Ivatan House is made primarily of lime, stone, wood and thatch. It commonly
consists of two structures, the house proper
and the kitchen or storage area. It is famous for its resilience to typhoons. The
Ivatans live in houses made of coral and limestone cement with thatched roof
made of grass. Their houses have square structures that have two big windows as
big as doorways. With the presence of typhoons all year round, the houses’
walls and roofs need to be built almost a meter thick, while the floor is raised
about two meters high.

ISABELA

 Tumauini Church is a Roman Catholic Parish church of San Matias apostle.

This Baroque church was built in 1873 and can be found in the municipality of
Tumauini, Isabela. It is made from red bricks ornamented with carvings of
flowers, leaves, scallops, saints, religious symbols, and other fanciful motifs.
The unique cylindrical belfry of the church looks like a huge wedding cake
because of its design motifs like laces, hearts and beads.

NUEVA VIZCAYA

 Bakwat is a belt used by mothers after giving birth. This cloth, unlike of the
Ikat of the Ifugaos, is usually made of white with beads as accents and
patterns of rivers and mountains with beadworks on the central portion of the
cloth.

BULACAN

 Bulacan arts and crafts include the singkaban, pastillas wrappers, fire
crackers, and goldsmithing in Mecauayan.
 The women cut intricately- designed pastillas wrappers adorned with different linear, curvilinear, and geometric designs that
depict local floras and scenes of everyday rural life.
 Singkaban is a local term for bamboo arches designed with a kayas or woodshaving. These are used as decorative arches that
adorn the entrance of a barangay or town during fiestas and other grand celebrations.

PAMPANGA

 Pampanga is known for its giant lanterns or parol. Its special feature is its
dancing lights and several shapes, and colors that form intricate geometric
patterns.
The patterns change with the rotation of a special rotor that controls the lights
inside the parol. The parols are used to adorn houses, streets and building, not
only in Pampanga but all over the Philippines during the Christmas season.
These are created from steel frames and other locally available materials. The
Pampanga lanterns are progressively developed as they become bigger and the designs become more complicated.

ZAMBALES

 Spanish gate is one of the historic landmarks located in Olongapo City,

Zambales. It was built in 1885. It faced the Spanish era settlement of Olongapo
and used to serve as the west gate of the armory of the town. It has high walls
made from locally quarried stone connected to the south gate that faced the
waterfront.
Aside from being used as an entrance and exit to the naval station, it was also
used as a jail during the Spanish and American occupation.

BATAAN

 Abucay Church is a 17th-century Baroque church located at Brgy.

Laon, Abucay, Bataan, Philippines. The parish church founded by the Dominican
Missionary Friars in 1588, is dedicated to Saint Dominic of Guzman. The church
door was embossed with figures of a bull, a man, an eagle and what appears to be
a jaguar.

CALABARZON AND BICOL REGION

LAGUNA

 Taka refers to paper machѐ (papier machѐ) made using a curved wooden
sculpture used as a mold. The craft originated in the town of Paete, Laguna.
Paper Machѐ is a composite material consisting of paper pieces or pulp,
sometimes reinforced with textiles, bound with an adhesive, such as blue
starch, or wall paper paste. Paper machѐ makes use of paper strips glued
together with adhesive, and the other uses paper pulp obtained by soaking or
boiling paper to which glue is then added. A form of support is needed to glue the paper strips.
 Paete one of the towns in Laguna, is famous for its wood carving and is
considered as the “Woodcarving Capital of the Philippines.” The local term for
 carving is ukit. Paete carvers usually produced wooden religious images and wood panels with decorative floral patterns and
florid geometrical designs.

RIZAL PROVINCE

 Higantes are big papier machѐ figures of humans that represent farmers and
fisherman. According to stories, the original higantes were representation of
hacienderos during the Spanish colonial period. The inhabitants of Angono
paraded theses higantes on the streets to ridicule the arrogant and cruel landlords.
The earliest known “higantes” are composed of a father, mother, and a child
measuring between seven to ten feet. These are traditionally paraded on the 22 nd
and 23rd of November in Angono during the higantes festival that highlights the
town fiesta celebration.

TAAL, BATANGAS

 Taal, Batangas is famous for producing embroidered piña fabric, made from the
fibers of pineapple and woven into a costly fabric. These are used for piña
barong, wedding gowns, and other formal attires.The burda, called calado, is
painstakingly made by three groups of people- the designer, the embroiderer, and
the cutter. The most common motifs for their embroidery are leaves and
flowers, which enhance the fine, smooth, and delicate qualities of the textile.

 Balisong is also known as butterfly knife. Its name is derived from “bali”, the
Filipino term for broken, and “sungay”, which means horn. This is a type of
knife that can be folded closed like a fan and come in different sizes. Batangas is
considered as the “Balisong Capital of the Philippines”.

QUEZON

 The town of Lucban is famous for the Pahiyas Festival celebrated on the 15th
of May to honor San Isidro Labrador, the patron saint of farmers.During the
festival, the town’s people decorate their houses with product and colorful thin
rice wafers called kiping. The kiping is made from ground glutinous rice that is
thinly “on mature leaves and steamed over low fire”.

BICOL REGION

 Among the arts and crafts of the Bicol Region includes baskets, bags,
slippers, coin purses, and other crafts that are made from abaca and raffia
fibers. The abundance of these natural fibers in the region allowed the
Bicolanos to excel in weaving. Their motifs are simple yet very colorful
when compared to those of Northern Luzon cultural communities.
Let us Prctice
Activity 1: You Complete Me

Directions: Copy the table and identify the name of the given pictures and its characteristics.

Images Name of Picture Characteristics

Labba bowl-shaped basket made of rattan

EX.
1.

2.

3.

4.

5. .

Let us Assess (Assessment)

PART I. IDENTIFICATION

Directions: Check (✔) if the place of origin matches to the given characteristics of arts and crafts in Luzon and (X) if not.
 Characteristics of arts and crafts in Luzon Place of Origin ✔ or X

1. A bowl-shaped basket made of rattan is labba. KALINGA

2. The kiping is made from ground glutinous rice. QUEZON

3. Bul’ul is a carved-wooden human figure with simplified forms. IFUGAO

4. The Tamauini church is made from red bricks ornamented with ISABELA
carvings.

5. The ginaspala wanes designs are composed of continuous zigzag ZAMBALES

patterns.

6. The dinumug or lingling-o is made from jade, gold, copper, bronze MOUNTAIN
and stone. PROVINCE

7. The special features of the giant lanterns have a color that forms PAMPANGA
geometric patterns

8. Bankudo are noted for their white textile with horizontal stripes ABRA
found in the edges.

9. Balisong is a type of knife that can be folded closed like a fan and BATANGAS
comes in different sizes.

10. The pastillas wrappers are decorated with different linear, curve BULACAN
and geometric designs.

PART II. GRAPHIC ORGANIZER

Directions: Describe the characteristics of Tumauini church using the graphic organizer below.

Characteristics of Tumauini church

1. 2. 3. 4. 5.

PHYSICAL EDUCATION
 Lesson Exercise Program
2
At the end of the lesson students prepares an exercise program.

Let us Try (Pretest)

Directions: Read the statements carefully. Then, write TRUE if the statement is correct and FALSE if it is incorrect.

____________1. A short-term goal should be developed with a limited amount of time in mind.
____________2. Exercise program is a planned activity detailing a range of Physical exercises and its allotted time that is suited to
individuals' needs.
____________3. Principle of progression indicates that you must train a specific energy system and specific muscle groups in order
for the muscles to improve.
____________4. Intensity is the degree of effort or exertion put forth by an individual during exercise.
____________5. Frequency refers to the number of exercise sessions per week.
____________6. Static stretches are more appropriate in the cool down as they help muscle to relax.
____________7. Exercise heart rate should be measured first thing in the morning with your index and middle finger and a stopwatch.
____________8. Dynamic stretching exercises specifically prepare the muscles for active contraction.
____________9. An effective warm-up increases both the respiratory and the heart rate.
____________10. Maximum Heart Rate (Hrmax) is the fastest that your heart can beat when doing activity.
____________11. Principle of progression indicates that load could be increased gradually overtime to remain effective and safe for
best results.
____________12. The heart rate is the number of times the heart beats per minute.
____________13. A long-term goal is something that requires time and planning.
____________14. Principle of overload specifies that you must perform physical exercise than normal amounts to get an improvement
in physical fitness benefits.
____________15. Before starting an exercise program, one should set short- and long-term goals

Let us Study
Exercise Program is a planned activity detailing a range of physical exercises and the amount of time each exercise should be
performed where it is typically designed to individuals' needs.
What are some points to keep in mind when you design your exercise program?
1. A Goal or Aim
2. Have a Maximum Heart Rate and Target Heart Rate
3. Apply the Principles of Training
4. Plan a Training Session
5. An Exercise Log To Monitor Your Progress

An exercise program that is designed specifically for you is a great way to stay physically and mentally fit. It also provides
many other benefits, including:

→ improved condition of the heart and lungs

→ increased muscular strength, endurance and motor fitness
→ improved muscle tone and strength
→ weight management
→ better coordination, agility and flexibility
 → improved balance and spatial awareness
→ increased energy levels
→ reduced risk of chronic disease (such as type 2 diabetes and heart disease
→ improved sleep and brain health
→ improved general and psychological wellbeing

A SMART Guide to Goal Setting

When taking on any challenge, it's good idea to define your goals. You should identify what you want to accomplish and how
you will carry out your plan. We have two types namely:
1. Short Term Goal. It should be developed with a limited amount of time in mind.
Example: A 12-year-old athlete is aiming to improve his road running time over 2 kilometers by 10 seconds each week.
2. Long Term Goal. It is something you want further in the future, and it requires time and planning.
Example: A boy is aiming to be running a total distance of 10 kilometers by the end of the school year.

Setting Realistic and Attainable Goals by Following the SMART Acronym

What does the letter What does it mean?

Letter stand for?
S Specific Write down what you want to achieve
Write down amount, time, days and other measure factors
M Measurable
A Attainable Your goals should be realistic
R Relevant Your goals should be important
T Trackable Recording your progress helps you see what you have achieved
Understanding
the Principles of Fitness Training
The basic training principles are rules to follow which describe how the body responds to the physiological stress of physical
activity. These principles provide the conceptual foundation for safe and effective physical program design.
The physical fitness activities should follow these training principles to get the most out of the training.

Principles of Fitness Training

1. Principle of Overload - It is the most basic of all fitness principle. It specifies that you must perform physical
exercise than normal amounts (overload) to get an improvement in physical fitness and health benefits. Example: If
improvement in muscular strength is the goal, the muscle must be exercised with greater weight than normal.

2. Principle of Specificity - It indicates that you will train a specific energy system and specific muscle groups in order for them
to improve.
Example: If you want to develop the cardiovascular endurance, design a training program that primarily utilizes a particular
energy system.
3. Principle of Progression - It indicates that load could be increased gradually overtime to remain effective and safe for best
results.
Example: Week after week, the overload could be adjusted until the desired level of fitness is attained.
4. Principle of Variation - Variation into a training program maintains individual's interest.It lessens boredom and overcome
periods where there seem to be little progress.
Example: A change of pace while still making progress toward desired goals.
5. Principle of Recover - The body needs time to adapt to the demands placed on it. Incorporating time torest into the fitness
program aids the body in this effort
Example: An individual may work one day on improving upper body strength and devote the next day's training to working lower
body strength.
The FITT Formula
A well-designed physical activity plan will outline how often (Frequency), how long (Time), and how hard(Intensity) a person
exercises, and what kind of exercises (Type)are selected. FITT principle is a formula in which each letter represents a factor
important in determining the correct amount of physical activity.
■ Frequency refers to the number of exercise sessions per week.
■ Intensity is the degree of effort put forth by an individual during exercise.
■Time is the duration of the length of the activity, or how long an exercise must be performed to be effective.
■Type is the mood of exercise being performed. It should be guided by the fitness goal to be achieved.

Cardiorespiratory or Physiological Fitness Training

An individual who possesses a high level of cardiorespiratory fitness is less susceptible to generative diseases. That is why the
Department of health encourages us to participate in physical exercises. Cardiorespiratory fitness involves an understanding of the
following:

A. The heart is a pump. It pumps blood in all parts of the body. Blood contains oxygen, nutrients, waste that needs to be
eliminated and antibodies that fight infection and maintain body temperature. It is important to have a strong heart for it to function
and perform adequately and effectively.
B. Heart Rate is the number of times the heart beats per minute and is counted by putting slightly pressure on any artery in the
body where pulsations can be felt.
■ Resting Heart Rate is when you are calm and relax, your pulse is slower and is best determined right after waking up in
the morning.

How to Measure Resting Heart Rate?

It should be measured first thing in the morning with your index and middle finger and stopwatch. Once you find your pulse,
count how many beats occur in 10 seconds and multiply this number by 6.
Example: (11 beats in 10 seconds) x 6 = 66 bpm
■ Maximum Heart Rate (Hrmax) is the fastest and hardest your heart can beat when doing activity.

Formula :Hrmax= 220- age

Ex: 220-12=208 bpm

■ Target Heart Rate or Training Heart Rate (THR) is a desired range of heart rate reached during aerobic exercise which
enables one’s heart and lungs to receive the most benefit from workout.

Target Heart Rate Calculation:

1. 220- Your Age =_______

2. _______x .70 = Target Heart Rate

Example: 220 - 18 = 202 bpm

Note: 220 = constant and highest possible beats

per minute

Let us Practice

Fitness Plan. Since this home quarantine started brought by the Covid-19 crisis, a lot of you might have stopped from your usual daily
physical activities. To attend this concern, there is no reason for you to discontinue from doing it. As part of the performance task,
create your fitness plan following the steps that can be found from the link below. Be sure to be creative and innovative in making
your fitness plan.
Note: Identify at least three (3) physical activities in each day of your exercise .

Day Exercises
Monday  30 minutes of hiking within your place

Tuesday

Wednesday  Rest

Thursday

Friday

Saturday  Rest

Sunday

Let us Practice More

In this activity, you will set goals and apply the FITT Principle for a 1-month exercise program.

Directions: Complete the table in your activity notebook by providing what is asked. Based on the results of your physical fitness test
in your previous module, choose three components that you consider as your weakness.

Type Of
Component Goal Frequency Intensity Time
Activity

Example: Increase my Monday 140bpm 15

Jogging,
Cardiovascular cardiovascular Wednesday minutes
Step Ups
endurance endurance Friday

Let us Assess (Post-test)

I. Situation Analysis. Amid the COVID-19 crisis, Nancy and Mark decided to take in exercise because they wanted to stay healthy
and fit. Below are their situations in which they need you to help them out in making a decision.
Direction. Type YES on the space provided for if the suggestion will help them achieve the goal in fitness and NO if it won’t help
them.
Nancy is planning to exercise because she wanted to be healthy and at the same time increase her level of fitness. Below are
some suggestions from her friends. Should Nancy take these recommendations?

_________ 1. Nancy must walk or ride her bike from home to school and vis-a-vis.
_________ 2. Nancy must take the elevator instead of the stairs whenever possible.
_________ 3. Nancy must set fitness goals, follow a plan and set a date for achieving the goal.
_________ 4. Nancy must sign-up for a Zumba class together with her friends.
_________ 5. Nancy must read many books about sports that she finds interesting in.
_________ 6. Nancy must avoid talking to anyone about her fitness goals because they might copy her fitness plan.
_________ 7. Nancy must adapt the fitness plan from her friend.
_________ 8. Nancy must seek a consultation from a fitness instructor before starting to exercise.

Mark noticed and have found out that he is gaining too much weight because he is fond of eating in this quarantine period. As
such, he plans to schedule fitness sessions to help him lessen his visceral fats and develop for a more toned body. Below are
some of his friends and family’s proposal for him. Would Mark take these recommendations?

_________ 9. Mark should exercise more three times a week.

_________ 10. Mark should focus more on his abdominal muscle by measuring his heart rate after doing curl-ups.
_________ 11. Mark should set a measurable goal for weight loss and follow his plan.
_________ 12. Mark should exercise at least 30 minutes to 1 hour each session.
_________ 13. Mark should only do muscular endurance activities to increase lean body tissue.
_________ 14. Mark should keep track of his progress and change his plan if he is not lowering his body fat.
_________ 15. Mark should directly go to the gym and lift weights

Part II. Encirlce the letter of the correct answer.

1. It should be measured first thing in the morning with your index and middle finger.
A. Maximum Heart Rate C. Training Heart Rate
B. Resting Heart Rate D. All of the Above
2. It refers to the number of exercise ssessions per week.
A. Frequency B. Innovative C. Intensity D. Time
3. When you are calm and relaxed, your pulse is ower and that is your ___________.
A. Maximum Heart Rate C. Target Heart Rate
B. Resting Heart Rate D. Training Heart Rate
4. It is the degree of the efffort or exertion put forth by the individual during exercise.
A. Frequency B. Innovative C. Intensity D. Time
5. It is the most basic of all fitness traning principles.
A. Principle of Overload C. Principle of Recovery
B. Principle of Progresssion D. Principle of Specificity
6. It indicates that load can be increased gradually overtime to remain effective and safe for best results.
A. Principle of Overload C. Principle of Recovery
B. Principle of Progresssion D. Principle of Specificity
7. An exercise program is designed specifically for you to be mentally and ______ healthy.
A. biologically B. emotionally C. enternally D. physically
8. In designing an exercise program, all are pionts to keep in mind EXCEPT:
A. An exercise Log B. Target Heart Rate C. Stopwatch D. A goal
9. Long terms goal require time and ___________.
A. grasping B. motivating C. planning D. schooling
10. A ______ term goal should be developed with a limited amount of time in mind.
A. end B. long C. middle D. short
For numbers 11-15, supply the missing word.

Acronym Meaning Description

S Specific 11.
M 12. Write down amount, time, and measurable factors.
A 13. Your goals should be realistic.
R Relevant 14.
T 15. Recording of progress to help you see your achievement

HEALTH EDUCATION

Lessson Health Habits

2

At the end of the lessons, students willl practice health habits to achieve holistic health.

Let us Try

A. MULTIPLE CHOICES: Choose the best answer and write the letter only

1. What will you do when you make a mistake?

A. Cover it up. C. Pretend nothing happened
B. Admit your mistake. D. Hope that no one will find out.
2. How can unpleasant body odor due to active secretion of sweat glands be prevented?
A. Change clothes more often. C. Use perfume to hide the odor.
B. Shave the hair of the armpit. D. Take a bath regularly and use deodorant.
3. Saying you are sorry when you hurt someone, means you ________________.
A. do not have to pay back C. want the person to feel satisfied
B. want the person to forgive you D. are too proud to accept your mistake
4. A healthful way to show your friend you are angry is to _____________.
A. Ignore him/her.
B. Stay away from him/her.
C. Tell others you are angry with your friend.
D. Tell your friend what he/she said that made you feel angry.
5. Poor posture among adolescents is due to ______________.
A. Eating less healthful food. C. Slouching due to their height.
B. Doing strenuous exercises. D. Playing computer games.
6. Exercise is mainly a component of _________________ .
A. Emotional health C. Physical health
B. Mental health D. Spiritual health
7. How might someone demonstrate intellectual wellness?
A. through religion C. through emotional control
B. through social connections D. through serious thinking
B. IDENTIFICATION: Identify the following practices if it is for Physical, Mental, Emotional, Social, Spiritual and
Environmental Health.

8. eat a full breakfast _________________ 12. go to church __________

9. respect others _____________ 13. make friends with people __________
10. read books __________ 14. share thoughts with my friends __________
11. learn new things __________ 15. throw garbage proper __________

Let us Study

Health Habits

1. Physical health habits means developing healthful habits and avoiding destructive habits, such as smoking, drinking
alcoholic beverages and taking dangerous drugs and harmful substances. You can attain this by giving your body total care,
which includes the following:
a. keeping your body fit by exercising b. eating a well-balanced diet
and participating in active game

c. getting adequate sleep and rest d. drinking enough water

e. practicing cleanliness and good grooming habits

f. getting regular medical and dental checkup and treatment
g. avoiding harmful substances, such as tobacco, alcohol and drugs of abuse
2. Mental or intellectual health habits means being a lifelong learner by continuously wanting to learn new things and
improve one’s skills. Here are some ways to attain good mental health:
a. Set truthful goals.
b. Look at every chance with an open mind.
c. Know the demands and expectations from you.
d. Maintain a positive outlook when dealing with problems/conflicts.

3. Emotional health habits involves understanding and liking yourself as well as accepting and learning from your mistakes.
You can best practice these when you:
a. face life’s problems squarely, if needed
b. express your emotions in positive ways
c. deal with life’s pressures and stresses in positive ways
d. build strong communication network among family, friends and peers
e. Be aware of and accept one’s strength and weaknesses.

4. Social health habits can be observed when you:

 a. make and keep friends
b. play/work well with group
c. give and get help from others when needed
d. communicate well and show respect and care for yourself and others
e. assume a positive self- image.
f. interact with different types of people.
g. accept and understand different cultural norms.

5. Moral-spiritual health habits will be achieve through:

a. tell the truth
b. respect parents and elders

c. seek guidance from parents, teachers, religious leaders and other responsible adults

6. Environmental health means understanding of the effect to ourselves of the air, the water and the land that surrounds us. To
help one attain emotional health, the following will help:
a. recognize the impact of environmental
and human-made hazards
b. find ways on how to protect ourselves
against these hazards

Let us Practice

Directions: Identify the health dimensions that will be enhanced if you do the activities or behaviors. Write each activity/behavior on
the appropriate box.

Activities:

1. tell the truth always

2. attend social gatherings
3. respect the right of others
4. surf the interment for references
5. use paper bag in going to market
6. join dancing program with friends
7. read books and health magazines
8. show your feelings in a positive way
9. consulting parents about your problems
10. Use eco-friendly detergent when washing
11. play different sports with friends and family
12. say sorry when you have done something wrong
 PHYSICAL SPIRITUAL MENTAL ENVIRONMENT SOCIAL EMOTIONAL
AL

Let us Practice More

Directions: Think of your health habits and practices. Put a (√) in the column after
each item to show how often you practice the health activity.

Health Habits/Practices Always Sometimes Never

1. I eat a full breakfast.
2. I eat a balanced diet.
3. I sleep at least 7-8 hours a day.
4. I exercise/play outdoors.
5. I face my problems and stresses.
6. I accept constructive criticisms.
7. I put into action what I believe in.
8. I enjoy learning new things.
9. I read books/surf the internet to learn.
10. I share my thoughts with my best friend.
11. I respect others.
12. I make friends with people of both genders.
13. I listen to the ideas and suggestions of others.
14. I get along well with my family, friends, and
other people.
15. I accept who I am.

Count the number of Always 3 x __ = __

Count the number of Sometimes 2 x __ = __
Count the number of Never 1 x __ = __
Divide the total by 15
Interpretation of your score:
3 – means you have great health habits
2 – means your health habits are good overall, but there is room for Improvement
1 – means that you are taking necessary risks with your health

Let us Assess (Post-test)

I. Directions: Copy and complete the thought of the paragraph below by supplying the missing words. Choose from the words written
in the box.
A healthy _______ is active at home and _______. He/she is active to do the household routine like cleaning the ________
and the backyard. He/she has time to join with his/her _________ in prayers, attending masses and ________ activities. He/she is alert
and __________ in classroom activities. He/she enjoys being with his/her friends, ___________, and other children in the school.
He/she is also practicing and active attending the ____________ activities on their place like ______ planting and _________
segregation.

child parents tree

classmates participate waste
environmental school worship
house

II. Directions: Copy the table below and choose the health habits you think each boy is
doing. Boy A for good hygiene habits and Boy B for poor habits.

Brushes teeth every after meal

Doesn’t wash his hands at all
Uses deodorant/tawas
Wears dirty clothes
Take a bath once a week
Cuts his fingernails and toenails
Washes hands after using the comfort room
Picks his nose and wipes it on his shirt
Keeps his hair neat
Makes sure his socks and shoes don’t smell
Doesn’t cover his mouth when he coughs
Wears the same underwear many days in a row

BOY A BOY B

BOY A BOY B

III, CROSSWORD: Personal Hygiene

1 2

7 8
 9 10

11

12

13

14 15

16

Across:
2. It’s also nice to keep a _____________ in my purse .
4. I trim these weekly. I keep them short and clean.
9. Keeping my body _____________ is an important part of staying heathy.
11. I do this before eating, after using the bathroom, sneezing or playing with pets.
13. I clean these often so I don’t get wax in them.
14. I never do this into my hands. I use a tissue whenever possible.
15. Keep this neat by styling and brushing.
16. Always get your beauty ________________.

Down:
1. I always use this when I wash my hands and body.
3. Doing this every day or two is a must, and always after sports practice or playing outside.
5. My hair always smells so fresh and clean when I use _______________.
6. Do this to avoid gingivitis, cavities and bad breath.
7. I do this once a day to remove food in between my teeth.
8. I always try to keep fresh _____________ in my purse.
10. I put clean clothes on every day, especially this.
12. Before you go to bed don’t forget to was your ___________________ .

Congratulations! You have successfully completed Module 2

1. What is the best way to improve your moral-spiritual well-being?
A. Choose friends who share the same interest.
B. Get adequate rest and sleep.
C. Show respect and affection for others.
D. Sending quality time with your family and friends