For Portfolio

1. PHYSICAL EDUCATION
11
PROJECT-BASED LEARNING GUIDE

2. General Instructions:
1. Create a portfolio and provide what is being asked.
2. The Portfolio is to be submitted on June 10, 2021.
3. You can choose whether to encode or to write in a A4 size
bond paper.
4. If you have any questions contact your teacher.

3. Essential Learning Concepts andTerminologies
Physical Fitness
refers to the ability of your body systems to work together efficiently to
allow you to be healthy andperform activities of daily living.
Exercise
is an activity requiring physical effort, carried out to sustain or improve
health andfitness.

4. Parts of The Plan

5. 1.
FRONT PAGE

6. Being the front page, this is where you can unleash
your creativity, and mark your trademark.
1. You may use canva.com/Publisher/Adobe Photoshop
to design this page. Explore possible font varieties.
There are varied downloadable fonts that will suit to
your liking.
2. You may also explore bitmoji as it gives a more
sense of “YOU” in your fitness plan.
3. Though you may explore your creativity, please
make sure that the following are present on the front
page:

7. TITLE
YEAR LEVEL
NAME OF THE TEACHER
Quote/Trivia/Any words or
image that is related to PE or
Health
Mr. NOEL G. BADECAO
YOUR NAME
GRADE 11

8. 2.
IMPORTANT
PAGES

9. Since this will set the beginning of your lesson, I would
suggest that the plan is designed as such.
Format:
1.For consistency purposes, let us use Century Gothic
as our font with 12-font size.
2.For spacing, I recommend using 1.15.
3.Let us use 8.5” x 11” paper size.
4.Please keep the pagination every page.

10. CONTENTS
a. Table of contents (1-2 pages)
b. Setting of Goals (1 page)
Write at least four (4) goals.
Setting of goals involve following criteria:
a. Be specific: What exactly would you like to accomplish?
b. Be realistic: Do not make goals that are unachievable.
c. Be flexible: If you say you’ll work out 3 days a week, or for 30 minutes, and something
comes up, you can make up for it in another day, or add some extra time elsewhere in the
workout.
d. Measure: If you are not able to measure your workout, you are unable to measure your
progress.
e. Recognize Obstacles: What stands your way in achieving your goals?
f. Write them down: Write down your goals and post them in places where your support
system can see.

11. Examples
• Example of writing a good cardiovascular goal:
I would like to lower my mile time from 8:30 to 8:00 by May.
• Example of writing a bad cardiovascular goal:
I would like to run faster.
• Example of writing a good muscular strength goal:
I would like to increase my pull-up score from 3 to 5 by May.
• Example of writing a bad muscular strength goal:
I would like to get stronger.

12. C. Contract
Fitness Contract for Self
I, ( Your Name) , am going to make a commitment to helping build
lifelong fitness and nutrition habits that will aid me in sustaining a long,
healthy lifestyle. I will make an attempt to follow most, if not all, of the
guidelines I have designed in my fitness plan. My fitness plan will identify
areas where I need improvement in both fitness and nutrition. I will design
realistic, achievable, and measurable goals. My activities will be ones that I
can consistently incorporate into my current lifestyle. I will do my very best to
keep fitness logs so that I can actually see if I am achieving the guidelines of
my fitness plan as well as seeing improvements in my overall fitness.

13. Benefits of a Fitness Plan
In this section, you are going to list 5 reasons why it is
important for YOU to design and follow a fitness plan.
1.
2.
3.
4.
5.

14. I understand the conditions of my fitness plan and will do my best to incorporate this
plan into my daily life.
___________________________________ __________
Learner Signature Date
Fitness Plan Questions
A. What are 2 things that you think you can do to make sure you stay motivated to execute
your fitness plan?
1.
2.
B. What are 2 BIG obstacles that you think will stand in your way from consistently
following your fitness plan?
1.
2.

15. D. Pre-assessment: PAR-Q
(Physical Activity Readiness Questionnaire)
Questions Yes No
1. Has your doctor ever said that you have a heart condition and that you should only do
physical activity recommended by a doctor?
2. Do you feel any pain in your chest when you do physical activity?
3. In the past month, have you had chest pain when you were not doing physical
activity?
4. Do you lose your balance because of dizziness or have you ever lost consciousness?
5. Do you have a bone or joint problem that could be made worse by a change in your
physical activity?
6. Is your doctor currently prescribing drugs/medicine for your heart condition?
7.Do you know of any other reason why you should not do any physical activity?

16. E.Assessment
• Assess your fitness level. Accomplish with honesty, the physical
fitness data sheet provided below by performing the different fitness
tests is given. Ask one of your family members or peers to be your
partner or to assist you. Please watch the video entitled “Physical
Fitness Test” for your reference.
https://www.youtube.com/watch?v=3ShEV8B1--k
• Note: If you have a health problem, you are not encouraged or forced
to do the activities, provided that you attach a photocopy of your
medical certificate when you return this guide.

18. How to get your BMI? Follow the steps below! 

19. F.
Personal Fitness
Questionnaire

20. Helping to Identify Strengths and Weaknesses
1. How would you rate your overall activity level?
0 1 2 3 4
Sedentary Slightly Active Somewhat Active Regularly Active Extremely Active
2. How would you rate your overall fitness?
0 1 2 3 4
Not Fit At All Slightly Fit Somewhat Fit Fit Extremely Fit
3. Do you exercise regularly?
0 1 2 3 4
Never/No Interest I want to start a
program/Have tried
starting one
Used to and starting
back
Been exercising
regularly this year
I have always
exercised regularly
and will continue
4. How would you rate your experience with exercise?
0 1 2 3 4
Know nothing about
exercise
Beginner- Know a
little
Intermediate- have
some confidence
Learning- really
learning a lot
Advanced- know how
to do all exercises well
5. Rate how your environment at home encourages fitness as an important part of your life?
0 1 2 3 4

21. 6. How would you rate your current cardiovascular fitness level?
0 1 2 3 4
Terrible Fair Average Good Excellent
7. How would you rate your current muscular strength/endurance level?
0 1 2 3 4
No Strength Not Very Strong Moderately Strong Strong Very Strong
8. How flexible are you?
0 1 2 3 4
None A little Some muscles Most muscles in body All muscles are
extremely flexible
9. How often do you exercise per week?
0 1 2 3 4
I do not exercise 1 day/week 2 days/week 3 days/week 4 or more days/week
10. How would you rate your eating habits?
0 1 2 3 4
I do not pay attention
to what I eat.
I sometimes am aware
of what I am eating.
I will often substitute
a food with a better
choice
I avoid high sugar
foods and am aware of
what I am eating
I rarely make bad
food choices. My
parents help support

22. 11. How often do you read food labels?
0 1 2 3 4
I never read them. Once a day Twice a day Once every meal Each time I eat foods
that I am not familiar
with.
12. Have you ever researched how to balance a diet?
0 2
No Yes
13. How would you rate your overall nutrition (food choice and calorie intake)?
0 1 2 3 4
Terrible Fair Average Good Excellent
TOTAL POINTS:
0-14 = sedentary, not making the best lifestyle choices
15-28 = slightly active, could make better lifestyle choices
29-45 = often makes good choices, but is not always consistent
46-56 = makes good choices, living a healthy lifestyle

23. G.Fitness Plan Brainstorming Sheet
• By filling out this worksheet, you will be able to start thinking about
what you might want to adopt in your Fitness Plan.
• This worksheet is intended to help you visualize your strengths and
weaknesses, good and bad habits, motivation strategies, activities
that you enjoy as well as general warm-up and cool-down exercises.
• When designing your Fitness Plan, you will end up using the
information on this worksheet as the substance.

24. Fitness Plan Brainstorming Sheet
• My 2 fitness strengths are:
1. ___________________ & 2. ___________________
• My 2 fitness weaknesses are:
1. ___________________ & 2. ___________________

25. Challenges/Obstacles to Staying with
Plan
1.________________________
2.________________________
3.________________________
Strategies to Stay Motivated
1.________________________
2.________________________
3.________________________
Warm-Up Activities/Exercises That
I Enjoy
1. _______________________
2. _______________________
3. ______________________
Cool-Down Activities That
I Enjoy
1. _______________________
2. _______________________
3. _______________________

26. Muscular Endurance/Strength
Exercises That I Enjoy
1.______________
2.______________
3.______________
4.______________
5.______________
Flexibility/Stretching Exercises
That I Enjoy
1._______________________
2._______________________
3._______________________
4._______________________
5._______________________
Cardiovascular Exercises That I Enjoy
1. _____________________________
2. _____________________________
3. _____________________________
4.______________________________
5.______________________________

27. H. Activity Expansion Sheet
*Finding the Right Intensity
In general, the higher your resting heart rate, the less physically fit you
are, and the lower your heart rate, the more physically fit you are. One
way to see if your new workout is succeeding is to check your resting
heart rate over a few months. See if it has increased, decreased, or
remained the same. If your workouts are effective, your resting heart
rate will slowly decrease, or at least remain constant.

28. CARDIOVASCULAR
ACTIVITY EXPANSION
Applying the Principles of Exercise

29. Choose ONE activity from the Cardiovascular category on your Fitness Plan
Brainstorming Sheet. You need to explain how you will specifically warm-up,
cool-down, progress from week 1 to week 2, and what obstacles might be in
your way for each of the activities. Use the cardio example below to help you.
• CARDIOVASCULAR SHORT TERM GOAL: _________________
• CARDIOVASCULAR LONG TERM GOAL: __________________
• CARDIO ACTIVITY: _________________________________
WARM-UP: (How are you preparing your body for this workout?)
The exercise(s) that I’m doing to warm-up is:
The specific muscle(s) that I will target during this workout are:

30. Week 1 F.I.T.
Frequency = ____days/week
How often (days/week) are you going to do this
activity?
Intensity = ____-____BPM
How hard? What HR range will your workout be in?
Time = ____min
How long? What is the total time of your workout including
warm-up & cool-down?
PROGRESSION- WEEK 2 NEEDS TO BE MORE CHALLENGING
THAN WEEK 1 BY ADJUSTING ANY COMBINATION OF THE
FREQUENCY, INTENSITY OR TIME.

31. Week 2 F.I.T.
Frequency = ____days/week
How often (days/week) are you going to do this activity?
Intensity = ____-____BPM
How hard? What HR range will your workout be in?
Time = ____min
How long? What is the total time of your workout including warm-
up & cool-down?
COOL-DOWN:
How are you preparing your body to recover from this workout?
OBSTACLES:
What two variables are hindering you from completing your F.I.T.
goals?

32. Example
CARDIOVASCULAR SHORT TERM GOAL:
To be able to run a mile in 45 mins by June.
CARDIOVASCULAR LONG TERM GOAL:
To be able to run a mile in under 20 mins by September.
CARDIO ACTIVITY:
Running/Jogging
WARM-UP:
The exercise(s) that I’m doing to warm-up is:
Stretching, lower body and upper body stretches
The specific muscle(s) that I will target during this workout are:
quadriceps, hamstrings, calves

33. Example
Week 1 F.I.T.
Frequency = 3 days/week
Intensity = 125-150BPM
Time = 25 min
Week 2 F.I.T.
Frequency = 3 days/week
Intensity = 130-160 BPM
Time = 30 min
COOL-DOWN: I am going to walk for 5 minutes to lower my HR to
under 100 bpm, and I’m going to do some light lower body stretches
focus.
OBSTACLES: Weather, motivation, homework, partner’s schedule.

34. Intensity
Measurement

36. MUSCULAR
STRENGTH/ENDURANCE
ACTIVITY EXPANSION
Applying the Principles of Exercise

37. Choose ONE activity from the Muscular Strength (MS) / Endurance (ME)
category on your Fitness Plan Brainstorming Sheet. You need to explain how
you will specifically warm-up, cool-down, progress from week 1 to week 2, and
what obstacles might be in your way for each of the activities. Use the
example below to help you.
• MS/ME SHORT TERM GOAL:__________________________
• MS/ME LONG TERM GOAL: ___________________________
• MS/ME ACTIVITY #1: ______________________________
WARM-UP: (How are you preparing your body for this workout?)
The exercise(s) that I’m doing to warm-up is:
The specific muscle(s) that I will target during this workout are:

38. • Week 1 F.I.T.
Frequency = ____days/week
How often (days/week) are you going to do this activity?
Intensity = _____RPE
How hard? What is the RPE (1-10 Scale) for this exercise?
Sets = ____ Repetitions: ____ Weight: _________
Time = ____min
How long? What is the total time of your workout including
warm-up & cool-down?

39. • Week 2 F.I.T.
• Frequency = ____days/week
How often (days/week) are you going to do this activity?
• Intensity = _____RPE
How hard? What is the RPE (1-10 Scale) for this exercise?
Sets = ____ Repetitions: ____ Weight: _________
• Time = ____min
How long? What is the total time of your workout including warm-up & cool-
down?
• COOL-DOWN:
How are you preparing your body to recover from this workout?
• OBSTACLES:
What two variables are hindering you from completing your F.I.T. goals?

40. Example
• MS/ME SHORT TERM GOAL:
To be able to do 5 pull-ups by October.
• MS/ME LONG TERM GOAL:
To be able to do 8 pull-ups by next year.
• MS/ME ACTIVITY:
Biceps curls
• WARM-UP:
The exercise(s) that I’m doing to warm-up is:
Stretching upper body
The specific muscle(s) that I will target during this workout are:
pectorals, abdominals, biceps, triceps.

41. • Week 1 F.I.T.
Frequency = 3 days/week
Intensity = 6 RPE
Sets = 3Repetitions: 15 Weight: 45 kg
Time = 15 min
• Week 2 F.I.T.
Frequency = 3days/week
Intensity = 7 RPE
Sets = 3 Repetitions: 18 Weight: 48 kg.
Time = 15 min
COOL-DOWN:
I am going to focus on upper body stretches, walk on treadmill for 5
minutes.
OBSTACLES: Access to gym, homework

42. Rate of Perceived Exertion

44. FLEXIBILITY ACTIVITY
EXPANSION
Applying the Principles of Exercise

45. Choose ONE activity from the Flexibility category on your Fitness
Plan Brainstorming Sheet. You need to explain how you will
specifically warm-up, cool-down, progress from week 1 to week 2,
and what obstacles might be in your way for each of the activities.
• FLEXIBILITY SHORT TERM GOAL: __________________
• FLEXIBILITY LONG TERM GOAL: ___________________
• FLEXIBILITY ACTIVITY: _________________________
WARM-UP: (How are you preparing your body for this workout?)
The exercise(s) that I’m doing to warm-up is:
The specific muscle(s) that I will target during this workout are:

46. Week 1 F.I.T.
Frequency = ____days/week
How often (days/week) are you going to do this activity?
Intensity = _____RPE
How hard? What is the RPE (1-10 Scale) for this exercise?
Sets = ____ Repetitions: ____
Time = ____min
How long? What is the total time of your workout
including warm-up & cool-down?
PROGRESSION- WEEK 2 NEEDS TO BE MORE CHALLENGING
THAN WEEK 1 BY ADJUSTING ANY COMBINATION OF THE
FREQUENCY, INTENSITY OR TIME.

47. Week 2 F.I.T.
• Frequency = ____days/week
How often (days/week) are you going to do this activity?
• Intensity = _____RPE
How hard? What is the RPE (1-10 Scale) for this exercise?
Sets = ____ Repetitions: ____
• Time = ____min
How long? What is the total time of your workout including warm-up &
cool-down?
COOL-DOWN:
How are you preparing your body to recover from this workout?
OBSTACLES:
What two variables are hindering you from completing your F.I.T. goals?

48. Example
FLEXIBILITY SHORT TERM GOAL:
To be able to stretch my legs and back for 5mins/a day.
FLEXIBILITY LONG TERM GOAL:
To be able to increase flexibility in my hamstrings and lower
back to decrease back pain.
FLEXIBILITY ACTIVITY: Yoga
WARM-UP:
The exercise(s) that I’m doing to warm-up is: Zumba dance
The specific muscle(s) that I will target during this workout are:
Hamstrings and Lower Back

49. Week 1 F.I.T.
Frequency = 3 days/week
Intensity = 2 RPE
Sets = 2 Repetitions: 3
Time = 10 min
Week 2 F.I.T.
Frequency = 3 days/week
Intensity = 3 RPE
Sets = 3 Repetitions: 4
Time = 15 min
• COOL-DOWN: Meditation and Breathing exercises for 5 min.
• OBSTACLES: Homework

50. Proposed Calendar
(May, June, July)

51. • Choose the activities for the 1 Fitness Component that you
have decided to focus on for your Fitness Plan. Fill in this
Proposed Calendar for each day of the week you PLAN to do
the activity, include the date. When filling in the calendar,
indicate the following in the box: a) name of the activity, b)
total work out time you plan to spend on that activity, c) the
intensity you plan to do the workout. See my example on the
next slide.
I have filled in one box as an example.

52. May
Circle
one
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
CARDIO
MS/MEF
LEX
2
Jogging25
min125-
150BPM
3
Rest Day
4
Jogging25
min125-
150BPM
5
Rest Day
6
Jogging25
min125-
150BPM
7
Rest Day
8
Rest Day
CARDIO
MS/MEF
LEX
9
Jogging30
min130-160
BPM
10
Rest Day
11
Jogging30
min130-160
BPM
12
Rest Day
13
Jogging30
min130-160
BPM
14
Rest Day
15
Rest Day
CARDIO
MS/MEF
LEX
16 17 18 19 20 21 22
CARDIO
MS/MEF
LEX
23 24 25 26 27 28 29
NOTES

53. Weekly Consumption TableWeek 1 (JANUARy)
Week 1 Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Breakfast 1 cup of
riceScrambl
ed eggs1
applemilk
Morning
Snack
Lemon
Square
cheese
cakewater
Lunch 1 cup of
riceChicken
adobo2
glasses of
water
AfternoonS
nack
MamonApp
le Juice
Dinner ½ cup of
riceChicken
Fillet3
glasses of
waterMilkb
anana
NOTES