Republic of the Philippines

Department of Education
Region V
SCHOOLS DIVISION OF CAMARINES SUR
BATO NATIONAL HIGH SCHOOL
San Vicente, Bato, Camarines Sur

LEARNING ACTIVITY SHEET IN PHYSICAL EDUCATION 10

Name : ________________________________________________________________
Level : ________________________________________________________________
Section : ________________________________________________________________
Date : ________________________________________________________________

LEARNING ACTIVITY SHEET

ACTIVE RECREATION (FITNESS): BUILDING STRENGTH THROUGH MUSCLE EXERCISE

Background Information for Learners

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

Learning Competency with Code

Engages in moderate to vigorous physical activities for at least 60 minutes a day in and out of school

Curriculum Guide Code: (PE10PF-IIc-h-45)

Directions/Instructions

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 lifts weight 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 (5-7 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 length and to minimize muscle soreness and risk of injury

Exercises or Activities

A. Wear exercise clothing and perform stretching exercises. Perform all the recommended flexibility exercises in
this lesson. Fill out the necessary information on the table below

STRETCHING EXERCISES TIME STARTED TIME ENDED AREAS STRETCHED

Exercise 1: Neck Stretches
Exercise 2: Arms Circles
Exercise 3: Side Stretch
Exercise 4: Body Rotation
Exercise 5: Chest Stretch
Exercise 6: Shoulder Hyperextension Stretch
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Exercise 7: Quad Stretch
Exercise 8: Heel Cord Stretch

B. STRETCH AND REFLECT!

a. Choose two exercises of strength training workout (MAPEH book, pp. 82-83) that you want to undergo
b. Include citations: 2-3 on the internet
c. Follow the format of the reflection paper

FORMAT (Make a very good title of your reflection paper)

1. Introduction – discuss the main idea/topic of your reflection paper

2. Back up your introduction with what experts are saying. (Related Literature/Citations)
3. Make your personal analysis by reflecting into your own understanding. Did you experience the exercise? This
portion is more personal in attack, it’s about how the topic affects your fitness as a student. If you are working in
a group, get the idea of everybody and encapsulate it to produce a stronger claim.
4. Use Calibri font, size 11, and put in a bond paper A4 size, single space
Reminder: Make your work original. Avoid cut and paste work. Reflection Paper will undergo in a Plagiarism
Test

Rubrics for Scoring

Content: 50%

Organization: 30%

Mechanics and Grammar: 20%

Reflection
1. Are these exercises beneficial to your fitness improvement? Will you use them as part of your regular exercise
or physical activity plan?

2. Do you think you can improve your level of flexibility? What should you do to increase your level of flexibility?

Reference for Learners

Physical Education and Health Lerner’s Material, page 80-83

Prepared by:

RAINIER S. DOCTOLERO
MAPEH Teacher

Note: Personal Hygiene protocols at all times.

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