Republic of the Philippines

Department of Education
Regional Office IX, Zamboanga Peninsula

10 Zest for Progress

Z Peal of artnership

PHYSICAL EDUCATION
Quarter 2, Wk. 6 – Module 2
ACTIVE RECREATION

Name of Learner: ___________________________

Grade & Section: ___________________________
Name of School: ___________________________
 I. What I Need to Know
Fitness is a universal concern. In whatever activities and under
takings you do, your fitness should always be taken into account if you
are to perform them effectively and efficiently. Fitness is not only for
athletes, sports men, PE teachers and fitness instructors but also a
concern for students, parents and other members of the community. If
we are to become strong and productive members of our community,
we must address the very basic requirement of such goal, the sustaining
base of any endeavor we undertake, fitness.

This module introduces you to the importance of a healthy lifestyle

and weight management in the enhancement of your fitness. You will be
provided with a variety of fitness activities such as strength training,
running, walking, yoga, and aerobic dance exercises which will in turn
lead you to a greater awareness of the right food to eat, and proper ways
on how to manage your weight, and practice healthy lifestyle. It is
expected thereafter that such fitness and health practices will be
observed and followed by you to influence the lifestyle of people in your
community.

As you start putting life into this module, you will discover many great
opportunities and learning experiences that will change the way you spend your
time. You need to visualize a better version of yourself and aspire to achieve a
holistically healthy you.

Come on. Let’s get started!

In this module, you are expected to attain the following objective:

1. Engage in moderate to vigorous physical activities for at least 60 minutes
a day in and out of school. (P.E.10PF-llc-h-45) Week 2

II.What I Know
Multiple Choice: Encircle the letter that best corresponds to your answer in
a given statement.

1. Which of the following will not improve your personal fitness program?
a. exercising at moderate intensities
b. starting slowly
c. engaging in high-impact, weight bearing activities
d. making your program convenient
2. Participation in active recreation is everyone’s responsibility. Which of the
following is the best reason for this?
a. to have a healthy lifestyle
b. to maintain an ideal body weight
c. keep a physically fit and healthy body
d. have, fun, enjoyment and socialization
3. In performing hip-hop aerobics, what fitness component is required of you?
a. agility b. power c. speed d. coordination
4. Which of the following is not a health-related physical fitness test?
a. sit and reach b. 50- meter run c. sit-up d. push-up
5. Your body composition is influenced by which of the following?
a. genetics b. age c. gender d. all of the above
6. Which of the following signs or symptoms is not characteristic of bulimia?
a. depressed mood
b. noticeable weight loss or gain
c. lack of concern about weight
d. habit of visiting the bathroom immediately after meals

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7. Which of the following food groups should be consumed sparingly?
a. fats, oils, and sweets
 b. fruits
c. vegetables
d. milk, yogurt, and cheese
8. You are invited to talk on how to prevent diseases and live a healthy and
quality life. What would be the focus of your talk?
a. nutrition and physical activity of the family
b. health background of the family
c. lifestyle and behaviour of the family
d. environment where the family lives
9. Your friend Kaye is overweight and she wants to start her weight loss program.
What strategies and advice would you give her?
a. Avoid automatic eating while watching the television, reading or studying.
b. Try “junior size” instead of “super size”, use smaller plates, bowls, cups, or
glasses.
c. Incorporate easy and enjoyable exercises into the program to be motivated.
d. All of the above
10. What term/s describe/s the use of barbells, dumbbells, and machines to
improve fitness, health and appearance?
a. body building
b. strength and conditioning
c. weight training
d. weight lifting

III. Lesson Proper

A. What’s In
Let’s Build Strength through Muscle Exercise

The benefits of strength training for young teenagers like you lead to
increase muscle strength and endurance, power and muscle tone - all of
which help to improve and maintain your functional physical capacity to
perform your daily tasks easily. Strength is a basic health-related fitness
component and is an important wellness component for optimal
performance in your daily activities such as sitting, walking, running, lifting,
doing school and house work, and enjoying recreational activities.

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As you prepare to design your own basic strength-training program,
keep the following guidelines in mind:
 Exercise Safety Guidelines
1. Select exercises that will involve all major muscle groups: chest,
shoulders, back, legs, arms, hip, and trunk.
2. Select exercises that will strengthen the core. Use controlled
movements and start with the light-to moderate resistance.
3. Never lift weights alone. Always have someone work out with you
in case you need a spotter or help with an injury.
4. Warm-up properly before performing a light-to moderate
intensity aerobic activity (5 to 7 minutes) and some gentle stretches for a
few minutes.
5. Maintain proper body balance that involves good posture, a stable
body position and correct posture in sitting, lying and other exercise
positions.
6. Breathe naturally. Inhale during the eccentric phase (bringing the
weight down) and exhale during the concentric phase (lifting or pushing the
weight up).
7. At the end of each strength-training workout, stretch out for a few
minutes to help your muscles return to their normal resting and to minimize
muscle soreness and risk of injury.

B. What’s New
LET’S STRETCH AND BE FLEXIBLE!

Exercise1:Neck Stretche
Action: Slowly and gently tilt the head
laterally. You may increase the degree of the
stretch by gently pulling with one hand. You
may also turn the head about 30 degrees to
one side and stretch the neck by raising your
head toward the ceiling. Do not extend your
head backward, instead look straight
forward.
Areas Stretched: Neck flexors and
extensors; ligaments of the cervical spine.

4
Exercise 2: Arms
Circles
Action: Gently circle your arms all the
way around. Conduct the exercise in both
directions.
Areas Stretched: Shoulder muscles and
ligaments.

Exercise 3: Side
Stretch
Action: Stand upright, feet separated to
shoulder- width, and hands on your waist.
Now bend the upper body to the right, with
the left arm extends over the head, towards
the right. Hold the final stretch for a few
seconds. Repeat on the other side.
Areas Stretched: Muscle and ligaments in the
pelvic region.
Exercise 4: Body
Rotation
Action: Place your arms slightly away
from the body and rotate the trunk as far
as possible, holding the final position for
several seconds. Conduct the exercise for
both the right and left sides of the body.
Areas Stretched: Hip, abdominal, chest back,
neck and shoulder muscles, hip and spinal
ligament

5
Exercise 5: Chest Stretch
Action: Stand opposite your partner about an
arm’s length apart, facing each other. Place your
hands on your partner’s shoulders. Let your
partner do the same. Bend down together at the
waist without losing hold of each other’s shoulders
until your upper body is a parallel to the floor. Hold
the final position for a few seconds.
Areas Stretched: Chest (pectoral) muscles and
shoulder ligaments.

Exercise 6: Shoulder Hyperextension Stretch

Action: Have a partner grasp your arms from
behind by the wrist and slowly push them upward.
Hold the final position for a few seconds.
Areas Stretched: Deltoid and pectoral muscles;
ligaments of the shoulder joint.
Exercise 7: Quad Stretch
Action: Lie on your side and move one foot
back by flexing the knee. Grasp the front of the lower
leg and pull the ankle toward the gluteal region. Hold
for several seconds. Repeat with the other leg.
Areas Stretched: Quadriceps muscle, Knee and ankle
liaments
Exercise 8: Heel Cord Stretch
OP
Action: Stand against the wall or at the edge of
a step and stretch the heel downward, alternating
legs. Hold the stretched position for a few seconds.
Areas Stretched: Heel cord (Achilles tendon)
Gastrocnemius and soleus muscles

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 C. What Is It?
1. Are these exercises beneficial to your fitness improvement?
_____________________________________________________
Will you use them as part of your regular exercise or physical
activity plan?
_____________________________________________________
Why? _______________________________________________
2. Do you think you can improve your level of flexibility?
___________________________________________________
What should you do in order to increase your level of flexibility?
___________________________________________________

D. What’s More
THE NOVICE CHALLENGE:
STRENGTH TRAINING WITHOUT WEIGHTS

Procedure:
1. Perform stretching and warm-up exercises before performing the
series of strength
training exercises.
2. Execute and Follow the picture below.
3. Observe the safe and proper execution of exercises to avoid injury.
4. Cool down after performing the exercises.

A. Flatten your Abs

1. Twisting Crunches 2. Leg raises

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 B. Strengthen your Chest Muscles

1. Push – Ups 2. Decline Push - Ups

3.Knee Push – Ups

C. Build your Lower Body Strength

1. Walking Lungs 2. Side Lungs

3.Tricep Dip 4. Squat

5.Prone Hold 6. Glute Lift

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IV. What I have Learned:
1. Are these exercises beneficial in improving your muscular strength?
_______________________________________________________
What other exercises or activities can you suggest in order to maintain
your level of fitness?
________________________________________________
2. Did monitoring your exercises help you keep track of your progress?
_______________________________________________________
Why? __________________________________________________
3. My performance could have improved more if _________________

V. What I Can Do
COMPLETE ME

In this activity, your knowledge will be assessed through the

statements that you have completed below. You are encouraged to
come up with your own ideas based on your understanding of the
fitness concepts from the previous lessons and activities.

NAME: YR./SEC.: DATE:

Active recreation helps you in ____________________________. Regular
participation in any physical activity will enhance one’s _____________________
to perform ____________________________. Walking and running has many
benefits like ___________________, ________________, ________________.
On the other hand, strength can also develop your _________________ and
________________ can be developed if one engages in __________________.
________________ and _________________. Health and fitness can also
improve if one engages in __________________ and _________________
regularly. The _________________ can guide one as to what kinds of food to eat
to maintain or improve weight too. My favorite among the fitness activities in this
lesson is _____________________ because ____________________. I believe
that with my participation in active recreation, I will improve my fitness,
_______________ and may eventually help me in influencing my
______________________ to improve their fitness too.

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 Rubrics for scoring
5 4 3
ANSWERS A complete response Good response with Lacking answers in
with answers in all answers in all blanks. some blanks.
blanks.
DEMONSTRATED Shows complete Shows substantial Shows a lack of
KNOWLEDGE understanding of the understanding of the understanding of the
statements, ideas, and statements, ideas, and statements, ideas ,
processes. processes. and processes.
REQUIREMENTS/ The student answers The student answers The student did not
COMPLETENESS all the blanks in the some of the blanks in answer any of the
statement. the statement. blanks in the
statement.
Highest Possible Score 15/15

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VI. Post Assessment
1. How can one maintain an ideal body weight?
a. Follow the latest diet fads
b. Balance the amount of food you eat with regular physical activity
c. Consult a doctor about an effective diet pill that you can take
d. Believe in the power of your genes

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2. Which of the following is an example of a passive warm-up exercise?
a. toe touch b. whirlpool bath
c. walk around the gym d. basketball lay-ups
3. Which of the following would not be a benefit of walking?
a. helps with weight management b. lowers blood pressure
c. it is a high impact exercise d. builds aerobic fitness
4. Which of the following will not improve your personal fitness program?
a. exercising at moderate intensities
b. starting slowly
c. engaging in high-impact, weight bearing activities
d. making your program convenient
5. Participation in active recreation is everyone’s responsibility. Which of the
following is
the best reason for this?
a. to have a healthy lifestyle
b. to maintain an ideal body weight
c. keep a physically fit and healthy body
d. have, fun, enjoyment and socialization
6. In performing hip-hop aerobics, what fitness component is required of you?
a. agility b. power c. speed d. coordination
7. Which of the following is not a health-related physical fitness test?
a. sit and reach b. 50- meter run c. sit-up d. push-up
8. Your body composition is influenced by which of the following?
a. genetics b. age c. gender d. all of the above
9. Which of the following signs or symptoms is not characteristic of bulimia?
a. depressed mood
b. noticeable weight loss or gain
c. lack of concern about weight
d. habit of visiting the bathroom immediately after meals

11
10. Which of the following food groups should be consumed sparingly?
a. fats, oils, and sweets
b. fruits
c. vegetables
d. milk, yogurt, and cheese

VII. Additional Activity

“MY WELLNESS PLAN”
Materials:
• pen
• paper
• format of wellness plan
• reading materials
Procedure:
1. Prepare a wellness plan based on the results of your fitness assessment.
2. Write the plans you wish to attain after you engage in the various fitness
and recreation activities in this lesson.
5. Answer this on a separate intermediate paper.

Sample format of Wellness Plan

Areas I will improve/maintain My fitness test results Activities I will indulge in

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References:
Corbin, Charles et al. (2008). Concepts of Physical Fitness: Active Lifestyles
for Wellness. Mc Graw Hill Co. Inc. U.S.A.

GRASPS Template retrieved from: http://opi.mt.gov/PDF/CurriculumGuides/

Curriculum-Development-Guide/GRASP.pdf

Kennedy C. and Yoke Y. (2008). Methods of Group Exercise Instruction.

Human Kinetics Publishers Inc. Champaign, Il.

Video: Aerobic Hip-Hop Dance Moves retrieved from: www.ehow.com › Arts &
Entertainment

Werner W.K. & Hoeger A.S. (2007) Lifetime Physical Fitness and Wellness.
9th Edition. Thomson Learning Inc. CA. U.S.A.

Werner W.K. Hoeger A.S. (2013) Fitness and Wellness 10th Edition.
Wadsworth, Cengage Learning

Wojtek J. Chodzko-Zajko (2014) ACSM’s Exercise for Older Adults Lipincott

Williams & Wilkins, Baltimore, MD 21201

Wuest, Deborah A. (2012) . Foundations of Physical Education, Exercise

Science and Sport. McGraw Hill Co. Inc. U.S.A.

10-Minute Jump Start Cardio Workout Video retrieved from: www.sparkpeople.

com/resource/videos-detail.asp?video=87

K to 12 Curriculum Guide: PHYSICAL EDUCATION (e-book). Philippines:

Department of Education, 2016

14
 Region IX: Zamboanga Peninsula Hymn – Our Eden Land
Here the trees and flowers bloom Gallant men And Ladies fair
Here the breezes gently Blow, Linger with love and care
Here the birds sing Merrily, Golden beams of sunrise and sunset
The liberty forever Stays, Are visions you’ll never forget
Oh! That’s Region IX
Here the Badjaos roam the seas Hardworking people Abound,
Here the Samals live in peace Every valleys and Dale
Here the Tausogs thrive so free Zamboangueños, Tagalogs, Bicolanos,
With the Yakans in unity
My Final Farewell
Farewell, dear Fatherland, clime of the sun caress'd
Pearl of the Orient seas, our Eden lost!,
Gladly now I go to give thee this faded life's best,
And were it brighter, fresher, or more blest
Still would I give it thee, nor count the cost.
On the field of battle, 'mid the frenzy of fight,
Others have given their lives, without doubt or heed;
The place matters not-cypress or laurel or lily white,
Scaffold or open plain, combat or martyrdom's plight,
T is ever the same, to serve our home and country's need.
I die just when I see the dawn break,
Through the gloom of night, to herald the day;
And if color is lacking my blood thou shalt take,
Pour'd out at need for thy dear sake
To dye with its crimson the waking ray.
My dreams, when life first opened to me,
My dreams, when the hopes of youth beat high,
Were to see thy lov'd face, O gem of the Orient sea
From gloom and grief, from care and sorrow free;
No blush on thy brow, no tear in thine eye.
Dream of my life, my living and burning desire,
All hail ! cries the soul that is now to take flight;
All hail ! And sweet it is for thee to expire ;
To die for thy sake, that thou mayst aspire;
And sleep in thy bosom eternity's long night.
If over my grave some day thou seest grow,
In the grassy sod, a humble flower,
Draw it to thy lips and kiss my soul so,
While I may feel on my brow in the cold tomb below
The touch of thy tenderness, thy breath's warm power.
Let the moon beam over me soft and serene,
Let the dawn shed over me its radiant flashes,
Let the wind with sad lament over me keen ;
And if on my cross a bird should be seen,
Let it trill there its hymn of peace to my ashes.
I Am a Filipino, by Carlos P. Romulo
I am a Filipino–inheritor of a glorious past, hostage to the uncertain
future. As such I must prove equal to a two-fold task–the task of
meeting my responsibility to the past, and the task of performing
my obligation to the future.
I sprung from a hardy race, child many generations removed of
ancient Malayan pioneers. Across the centuries the memory comes
rushing back to me: of brown-skinned men putting out to sea in
ships that were as frail as their hearts were stout. Over the sea I see
them come, borne upon the billowing wave and the whistling wind,
carried upon the mighty swell of hope–hope in the free abundance
of new land that was to be their home and their children’s forever.
I am a Filipino. In my blood runs the immortal seed of heroes–seed
that flowered down the centuries in deeds of courage and defiance.
In my veins yet pulses the same hot blood that sent Lapulapu to
battle against the first invader of this land, that nerved Lakandula
in the combat against the alien foe, that drove Diego Silang and
Dagohoy into rebellion against the foreign oppressor.
The seed I bear within me is an immortal seed. It is the mark of my
manhood, the symbol of dignity as a human being. Like the seeds
that were once buried in the tomb of Tutankhamen many thousand
years ago, it shall grow and flower and bear fruit again. It is the
insignia of my race, and my generation is but a stage in the
unending search of my people for freedom and happiness.
Cebuanos, Ilocanos, Subanons, Boholanos, Ilongos,
All of them are proud and true
Region IX our Eden Land
Region IX
Our..
Eden...
Land...
Let the sun draw the vapors up to the sky,
And heavenward in purity bear my tardy protest
Let some kind soul o 'er my untimely fate sigh,
And in the still evening a prayer be lifted on high
From thee, 0 my country, that in God I may rest.
Pray for all those that hapless have died,
For all who have suffered the unmeasur'd pain;
For our mothers that bitterly their woes have cried,
For widows and orphans, for captives by torture tried
And then for thyself that redemption thou mayst gain
And whe n the d ark nig ht wr ap s the gr ave y ar d ar ound
With only the d e ad in the ir v ig il to s e e
B re ak not m y re p os e or the m ys tery p r of ound
And pe rc hanc e thou m ays t he ar a s ad hym n re s ound
' T is I, O my c ountry, r aising a s ong unto the e .
And ev e n my g rav e is r em em be re d no m ore
Unm ark 'd by ne ve r a c r os s nor a stone
Le t the plow s we ep thr oug h it, the sp ade tur n it o' er
That m y as hes m ay c arp e t e ar thly f loor,
B ef ore into nothing nes s at las t the y are b lown.
The n will ob liv ion br ing to me no c ar e
As ove r thy v ale s and p lains I s we e p;
Thr ob b ing and c le anse d in thy s p ace and air
With c olor and lig ht, with s ong and lame nt I f are ,
E v er re p e ating the f aith that I k ee p .
M y F athe rland ad or' d, that s ad ne ss to my sor r ow le nd s
B e lov ed F ilip inas, he ar now m y las t g ood -b y!
I g ive the e all: p are nts and k indr ed and f r iend s
F or I g o wher e no s lav e be f or e the op pr es s or b e nds ,
Whe r e f aith c an ne ve r kill, and God r e ig ns e ' er on hig h!
F are well to y ou all, f r om m y s oul tor n away,
F rie nds of m y c hild hood in the home disp oss e ss ed !
Giv e thanks that I re s t fr om the we ar is om e d ay !
F are well to the e, too, s we e t f rie nd that lig hte ne d m y way;
B e lov ed cre ature s all, f are well! In d e ath ther e is re s t!
I am a Filipino, child of the marriage of the East and the West. The
East, with its languor and mysticism, its passivity and endurance,
was my mother, and my sire was the West that came thundering
across the seas with the Cross and Sword and the Machine. I am of
the East, an eager participant in its spirit, and in its struggles for
liberation from the imperialist yoke. But I also know that the East
must awake from its centuried sleep, shake off the lethargy that has
bound his limbs, and start moving where destiny awaits.
I am a Filipino, and this is my inheritance. What pledge shall I give
that I may prove worthy of my inheritance? I shall give the pledge
that has come ringing down the corridors of the centuries, and it
shall be compounded of the joyous cries of my Malayan forebears
when first they saw the contours of this land loom before their eyes,
of the battle cries that have resounded in every field of combat from
Mactan to Tirad Pass, of the voices of my people when they sing:
“I am a Filipino born to freedom, and I shall not rest until freedom
shall have been added unto my inheritance—for myself and my
children and my children’s children—forever.”