Republic of the Philippines

DEPARTMENT OF EDUCATION
Region I
Division of Ilocos Sur

SELF LEARNING KIT

HOPE 4
LESSON TITLE: RECREATIONAL ACTIVITIES

Developed by:

Writer: Khristian Joseph Y. Tengco, TII

Reviewers: Jowell T. Pilotin, EPS- MAPEH

Charley R. Barcelona, TII

Lay-out Artist: Charley R. Barcelona, TII

Administrators: Jorge M. Reinante, SDS

Nestor C. Heraña, ASDS
Maria Salome R. Abero, CID Chief
Jowell T. Pilotin, EPS- MAPEH
 3
4

This module was designed and written to help you a nalyze

physiological indicators such as heart rate, rate of perceived
exertion and pacing associated with MVPAs to monitor
and/or adjust participation or effort and observe personal
safety protocol to avoid dehydration, overexertion, hypo- and
hyperthermia during MVPA particip ation. The scope of this
module permits it to be used in many different learning
situations. It is also to help you to develop the knowledge,
skills, and attitudes for leading a physically active and healthy
lifestyle.

MELCs:
1. Analyzes physiological indicators such as heart rate, rate of
perceived exertion and pacing associated with MVPAs to monitor
and/or adjust participation or effort.
PEH12FH-IIk-t-9
2. Observes personal safety protocol to avoid dehydration,
overexertion, hypo- and hyperthermia during MVPA participation
PEH12FH-IIk-t-10

At the end of the lesson, you are expected to:

1. Discuss personal safety protocol to avoid dehydration, overexertion

hypo- and hyperthermia during MVPA participation .

2. Analyzes physiological indicators such as heart rate, rate of perceived

exertion and pacing associated with MVPAs to monitor and/or adjust
participation or effort .

3. Appreciate the importance of outdoor activities to health.

 Before proceeding to the next topic, do this activity first. This
activity will help you see if you have a prior knowledge about
the today’s lesson.

QUIZ. MULTIPLE CHOICE. Directions: Read and analyze the following words carefully.
Choose the corresponding category of recreational activities from the box below. Write your
answer on the space provided each item.

Arts and Crafts C. Outdoor Activities

Fitness and Sports D. Technology- Based

1. Sculpture 6. Basketball 11. Drawing 16. Jogging

____2.Badminton 7. Hiking 12. Football 17. Athletics
3. Camping 8. Nintendo 13.Mountaineering 18.Gymnastics
4.Internet Surfing 9. Orienteering 14. Singing 19. EBooks
5. Painting 10.Watching Movies 15. Dancing 20. Playing Musical
Instruments

COMMUNITY RECREATION: LIGHT AND LOW IMPACT PHYSICAL ACTIVITIES

Community recreation is the collective team for activities that eliminate boredom,
encourage physical activity to avoid a sedentary lifestyle, stimulate mental activity, and
involve a lot of people. These activities can be enjoyed by anyone, and it is important
to note that community recreation is usually employed to target specific groups of
people who have limited physical activity options – the elderly and the physically
challenged.

Activities under this category include tai chi, yoga, fitness walking, strolling and bird
watching.
Tai Chi

What is Tai Chi?

Tai chi is an ancient Chinese tradition that, today, is practiced as a graceful form
of exercise. It involves a series of movements performed in a slow, focused manner
and accompanied by deep breathing.
Tai chi, also called tai chi chuan, is a noncompetitive, self-paced system of gentle
physical exercise and stretching. Each posture flows into the next without pause,
ensuring that your body is in constant motion.

Tai chi has many different styles. Each style may subtly emphasize various tai chi
principles and methods. There are variations within each style. Some styles may focus
on health maintenance, while others focus on the martial arts aspect of tai chi.

Tai chi is different from yoga, another type of meditative movement. Yoga includes
various physical postures and breathing techniques, along with meditation.

Who can do tai chi?

Tai chi is low impact and puts minimal stress on muscles and joints, making it generally
safe for all ages and fitness levels. In fact, because tai chi is a low-impact exercise, it
may be especially suitable if you're an older adult who otherwise may not exercise.

You may also find tai chi appealing because it's inexpensive and requires no special
equipment. You can do tai chi anywhere, including indoors or outside. And you can do
tai chi alone or in a group class.

Although tai chi is generally safe, women who are pregnant or people with joint
problems, back pain, fractures, severe osteoporosis or a hernia should consult their
health care provider before trying tai chi. Modification or avoidance of certain postures
may be recommended.

Yoga

The Sanskrit root yuj means to “yoke,” “bind,” or “join together.” It also indicates “union”
or “Oneness.” At the deepest spiritual level, yoga allows us to reveal the Self, the True
Essence of our Being. Ultimately, it is the means by which we realize that there is no
separation between anyone or anything. Everything is One. According to the Yoga
Shikha Upanishad: “Verily, there is no virtue greater than Yoga, no good greater than
Yoga, and no subtlety greater than Yoga. There is nothing that is greater than Yoga.”

Yoga's incorporation of meditation and breathing can help improve a person's mental
well-being. “Regular yoga practice creates mental clarity and calmness; increases
body awareness; relieves chronic stress patterns; relaxes the mind; centers attention;
and sharpens concentration.

Fitness Walking

In fitness walking, also known as power walking, you walk faster than in normal
everyday walking. As a result, you work your breathing, endurance and almost every
muscle in the body. Unlike everyday walking, often an unconscious action, fitness
walking requires conscious action at a fast pace. And unlike hikers, fitness walkers’
practice on a flat terrain, usually in an urban environment: parks, quays, stadiums, or
even a treadmill.
Unlike hikers, fitness walkers’ practice on a flat terrain, usually in an urban
environment: parks, quays, stadiums, or even a treadmill. The pace is fast for fitness
walking, but depends on each individual goal. The speed ranges from 5 to 10 km/hour.
A fitness walking session can last from 30 minutes to several hours. The frequency
also depends on personal goals, but can be up to several times a week.

Why fitness walking?

2 main goals for walkers:
• feel good and stay in shape
• performance
The walker's first goal is to get some fresh air and look after their body to stay
healthy. If that's your goal, you will go for a long walk at a moderate pace in the
evening, or on Sundays, to get some fresh air and stay in shape. The second goal
requires more regular practice: you walk regularly and at a fast pace to burn calories,
exert yourself, gain muscle tone and feel proud you have pushed yourself.

What are the advantages of fitness walking?

Some of the main advantages of fitness walking: you can do it practically anywhere,
all the time and with a low investment in gear: the right shoes and you're off! For your
body and your health, fitness walking is a complete physical activity which works many
of the muscles in the body. It has all the advantages of other sports, like running or
cycling: prevention of diabetes or heart disease, burning energy… without the
disadvantages, plus the added advantages of walking - gentle and open to all: in fact,
it is one of the least damaging sports for the body and your joints. The risk of injury is
limited. But with nearly 300 calories burnt for one hour of walking at an average of 6.5
km/hour, walking is the best way to stay in shape...and you can burn even more
calories if you go faster: 380 calories/hour over 8 km/hour. To give you an idea what
that means, it's the same number of calories burnt when running at the same speed
for an hour, or rapid dance or aerobics in a gym.

Strolling

Strolling is a pastime and activity enjoyed worldwide as a leisure activity. The object of
strolling is to walk at a slightly slower pace in an attempt to absorb the surroundings.

Bird Watching

Birdwatching, or birding, is a form of wildlife observation in which the observation of

birds is a recreational activity or citizen science. It can be done with the naked eye,
through a visual enhancement device like binoculars and telescopes, by listening for
bird sounds, or by watching public webcams.
Birdwatching often involves a significant auditory component, as many bird species
are more easily detected and identified by ear than by eye. Most birdwatchers pursue
this activity for recreational or social reasons, unlike ornithologists, who engage in the
study of birds using formal scientific methods.

How to Analyze Physiological Indicators such as Heart Rate, Rate of Perceived

Exertion and, Pacing Associated with MVPAs to monitor and/or Adjust
Participation or Effort
The heart rate is an indicator of level of participation in physical activity. The intensity
of activity is measured by the percentage of the maximum heart rate (MaxHR) during
exercise, which literally means the maximum number of times of heart contracts in one
minute. An easy formula to determine your maximum heart rate, based on your age,
is called the Prediction Equation:

ADJUSTED MAXHR FORMULA = 220 – your age

However, this is not too accurate, as the maximum heart rate actually varies for
different people. The aging factor this formula and maxHR decreases as one gets
older. A more accurate measure of heart rate will be what is known as the maximal
stress test (VO2max) this test makes use of a treadmill or exercise bike. Another
accurate way to measure the heart rate is through heart rate monitors, which use either
watches or chest straps attached with devices that measure one’s heart rate calculates
its percentage against your maxHR.

Rate of Perceived Exertion

The Rate of Perceived Exertion (RPE) can measure exercise intensity and can be
combined with the prediction Equation. A number is assigned to coincide with the
subjective feelings of exercise exertion (from 1-10). Based on the given number (RPE),
there is an assigned ratio scale. The higher the number given by the exerciser, the
higher the level of exertion is. To use this text, the exerciser is asked what he or she
thinks is the level of exertion of the exercise. It is between 6 and 20. Here is the table
of equivalents:
RPE Approximate level of
exertion
1 10% no exertion
2 20% very very weak
3 30% very weak
4 40% weak
5 50% moderate
6 60% somewhat strong
7 70% strong
8 80% very strong
9 90% very very strong
10 100% maximal exertion
If the student gives a number of 5, for example, it garners an exertion level of 5, which
will mean that he or she would more or less be at his or her 50% of his or her personal
maxHR. This value can then be compared to the Prediction Equation, which is based
on the student’s age. We now have a simple way determining the maxHR:

220 – age (for example, 20 years old) = 200 (maxHR of the student)

RPE = 5 (exertion = 5, or approximately 50% heart rate)

Therefore, at that rate the student is exercising, the heart rate should be 100 bpm
(beats per minute)

Observes personal safety protocol to avoid dehydration, overexertion, hypo-

and hyperthermia during MVPA participation
Each of these conditions should be taken seriously because each possess health risks
to an exerciser. These conditions are usually associated with exercising in different
types of environment, like a hot or cold environment. However, dehydration and
overexertion may be experienced even when exercising in environments that do not
have extreme temperatures.

Each condition will be discussed with ample safety precautions to guide you as you
engage in moderate to vigorous physical activities.

Dehydration

This refers to excessive loss of water from the body, usually through perspiration or
sweating, urination, or evaporation.

Overexertion or Overtraining

This refers to the detrimental cause of excessive training.

Some individuals engage in too much physical activity. Some exercisers and athletes
often push themselves too hard in their pursuit of high-level performance. Thus, they
are susceptible to a variety of hyperkinetic conditions known as overload syndrome.
This condition is characterized by fatigue, irritability, and sleep problems, as well as
increased risks for injuries.

Hyperthermia

This is an alarming rise in body temperature, which is an effect of exercising in a very

humid environment. It sets the stage for heat stress and even heat stroke, the
potentially fatal collapse of the temperature-regulating mechanism.
Hypothermia

Excessively low body temperature, characterized by uncontrollable shivering, loss of

coordination, and mental confusion

This occurs when the body begins to lose heat faster than it can be produced.
Prolonged exertion leads to progressive muscular fatigue. As exposure continues and
additional body heat is lost, the cold reaches the brain. One loses judgment and the
ability to reason. Speech becomes slow and slurred and control of the hands is lost.

The following are set of activities t hat you need to accomplish.

Follow the instructions correctly to avoid mistakes. Use 1 whole
sheet of paper. Good luck!

Drill 1:
True or False: Write True if the sentence is correct; otherwise, write False.

________1. Yoga involves a series of movements performed in a slow, focused

manner and accompanied by deep breathing.
_______2. Yoga includes various physical postures and breathing techniques, along
with meditation.
________3. Dehydration refers to excessive loss of water from the body, usually
through perspiration or sweating, urination, or evaporation.
________4. Fitness walking is a pastime and activity enjoyed worldwide as a leisure
activity.
________5. Birding is a form of wildlife observation in which the observation of birds
is a recreational activity.
________6. Hyperthermia is characterized by fatigue, irritability, and sleep problems,
as well as increased risks for injuries.
________7. Overexertion refers to the detrimental cause of excessive training.
________8. Fitness walkers’ practice on a flat terrain, usually in an urban environment:
parks, quays, stadiums, or even a treadmill.
_______9. Regular yoga practice creates mental clarity and calmness; increases body
awareness; relieves chronic stress patterns; relaxes the mind; centers attention; and
sharpens concentration.
_______10. Yoga focuses on the martial arts aspect of tai chi.
ESSAY WRITING

Directions: Base on your understanding about our topic, write at least 200 words
using 1 whole sheet of paper.

1. How to observe personal safety protocol to avoid dehydration, overexertion,

hypothermia and hyperthermia during MVPAs participation?

Module P.E 12 2nd Sem.docx - PDFCOFFEE.COM

Ferrolino, Ken Virgin L. (2020). Teacher-Made Learner’s Home Task. Perpetual Succour
Academy, Inc. National Road, Poblacion Dos, Malabuyoc, Cebu 6029