PHYSICAL EDUCATION WEEK 5-6

NAME:
GRADE and SECTION
DATE:

Unit 1: Active Recreation

(Sports)

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electronic or mechanical including photocopying without written permission from the DepEd Central Office.
 Republic of the Philippines
Department of Education
Region I
SCHOOLS DIVISION OFFICE I PANGASINAN
INFANTA INTEGRATED SCHOOL
NATIONAL HIGHWAY, POBLACION, INFANTA, PANGASINAN

WEEKLY HOME LEARNING PLAN IN MAPEH

QUARTER 1 WEEK 6
OCTOBER 25-29, 2021

Learning Learning
Dayand Time Learning Tasks Mode of Delivery
Area Competency

MAPEH 10 Week 6
For learners under
For groups 1, 2 and 3: MDL Print,
parents/guardian will
PHYSICAL EDUCATION receive the modules
in the assigned room
PE Answer: (Room 11) and
submit the answered
Assesses physical
1. ME and MY DAY Activity 1 on page
modules to the
activities, exercises and 16. dropping area of the
eating habits;
MONDAY 2. Activity 2 on page 17. school. (Room 7)
TO HEALTH 3. PERSONAL CONTRACT on page 43.
FRIDAY For learners under
4. SUMMATIVE ASSESSMENT 20
Health explains the MDL Digital, teacher-
12:00-3:00 MAPEH different kinds of items
in-charge will save
pm 5. PERFORMANCE TASK the digital modules to
10 complementary and
alternative health care their flash drive,
4:00 – 5:00
pm
modalities HEALTH cellphone and other
external drives in the
explains the importance
designated room
of consumer laws to Answer:
protect public health (room 23) of the
1. ACTIVITY 1: FIND ME on page 4. school. Teachers will
2. What’s MORE activities 1 and 2 on also send the files in
page 9. their respective group
3. Assessment on page 11-12. chat via messenger.
4. SUMMATIVE ASSESSMENT 20 Parent/guardian will
items submit the answered
modules to the
5. PERFORMANCE TASK assigned dropping
area. (Beside Gate 1)

Prepared By: Checked and Reviewed By: Noted:

ARDEN CRIS R. BALALIO RICHARD M. MARABE ALVIN S. ANCHETA

Subject Teacher Department Coordinator Principal I
 Republic of the Philippines
Department of Education
Region I
SCHOOLS DIVISION OFFICE I PANGASINAN
INFANTA INTEGRATED SCHOOL
NATIONAL HIGHWAY, POBLACION, INFANTA, PANGASINAN

PERFORMANCE TASK #2 IN PE and HEALTH (week 6)

PHYSICAL EDUCATION:

For modular printed:

1. Create a 5-10 sentences essay on how to make your self PHYSICALLY FIT.
2. Use 1 whole sheet of paper.

For modular digital:

1. Create a 1 minute video at home on how to make yourself PHYSICALL FIT.
2. Submit it via messenger.
3. Include your name and section on the video.

HEALTH:

1. Gather 5 herbal/medicinal leaves from your own backyard.

2. Paste/staple it in a 1 long coupon bond.
3. Include its general name, scientific name and benefits.
 READINGS

LIFESTYLE AND MANAGING IT

Introduction

The way in which an individual lives is called lifestyle. This includes the
typical patterns of an individual’s behavior like everyday routine at home, in school,
or at work; eating, sleeping, and exercise habits, and many others. These patterns
of behavior are related to elevated or reduced health risk.

Teenagers like you may have practices or habits at home or in school that
either elevate or reduce health risks. Do you spend a lot of your time at home just
sitting down and doing nothing? Do you move a lot by helping out at home, cleaning
your house for example? Do you love eating fruits and vegetables? Or do you prefer
junk food or fast food? Teenagers like you should be more aware on how your
nutritional practices can affect your health.

Managing your lifestyle entails making modifications in your routine especially

in those aspects that elevate health risks. Food choice, physical activity, and eating
habits are some of the aspects of your lifestyle that can be modified to improve
it. These modifications should be done gradually, like reducing the intake of fatty
food, getting up to reach for something instead of asking someone to get it for you,
or walking faster and more often. The idea is that for health risks to be reduced,
changes in your lifestyle should be made.

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Risk factors are variables in your lifestyle that may lead to certain diseases.
Many aspects of your lifestyle can be considered risk factors. Aside from genetics or
heredity, age and physical make-up are some of the factors that cannot be changed;
however, your lifestyle can go around these factors to gain more benefits. For
instance, you cannot stop the aging process, but you can delay the signs of aging
from showing by being more active and avoiding vices.

The other variables in your lifestyle, however, can be modified to achieve

a healthier life. Such variables include nutrition, body weight, physical activity, and
health habits. What should be kept in mind is that these variables bring with them risk
factors that are serious concerns. Some of the risk factors associated with lifestyle
variables include hypertension / high blood pressure, overweight and obesity, excess
body fat, high levels of stress, lack of exercise and sedentary lifestyle, smoking,
unhealthy dietary practices, and alcohol consumption.

An unhealthy lifestyle brings with it certain diseases that can shorten your
lifespan. These diseases, known as non-communicable diseases (NCDs), are
not transmitted from person to person, yet kill more than 36 million people each
year. Also called chronic diseases, they are of long duration, and are generally of
slow progression. The four main types of NCDs are cardiovascular diseases (like
enlargement of the heart and hypertension), cancer, chronic respiratory diseases
(such as chronic obstructed pulmonary disease and asthma), and diabetes.

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electronic or mechanical including photocopying without written permission from the DepEd Central Office.
 All age groups are affected by NCDs, although they are often associated with
older age groups. Evidence shows that more than nine million of all deaths attributed
to NCDs occur before the age of 60. Children and adults are all vulnerable to the
risk factors that lead to non-communicable diseases, whether from unhealthy diet,
physical inactivity, exposure to tobacco smoke, or the harmful effects of alcohol.
(www.who.int/mediacentre/factsheets/fs355/en/‎ ).

Figure 1. Lifestyle Management Continuum

It is important that these risks factors are addressed even at your teenage

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years. You could start by being more active, adding physical activity sessions to your
daily routine, or by being a healthy eater, opting for more nutritious food.
Fahey, T. D., Insel, P. M., & Roth, W. T. (2003). Fit & Well: Core Concepts and Labs in
Physical Fitness and Wellness (5th ed.). Boston: McGraw-Hill.

WEIGHT AND MANAGING IT

Introduction

You might find other individuals lucky because they eat a lot but do not gain
weight as much as you do. You might also think it is unfair that though you limit
your food intake, you do not lose as much weight as you want to. This is because
your weight is a result of metabolic responses of your body to your food intake,
energy expenditure, and physiologic processes. A simple elimination of food or
addition of physical activity does not encompass the entirety of weight management.
Understanding how your body works is a vital key as well as a combination of healthy
food practices and a more active lifestyle.

The concepts of weight gain and weight loss are important in weight
management. How to gain and lose weight are probably some of the more common
issues when it comes to health. Along with this concept is weight maintenance.
To understand it in simple terms, energy expenditure is the amount of energy you
spend through physical activity, while energy consumption is the amount of energy
you take in through food. They both play key roles in weight management. A simple
formula is shown here.

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electronic or mechanical including photocopying without written permission from the DepEd Central Office.
 Weight Gain = energy consumed is greater than energy expended
= more food intake but less physical exertion
Weight Loss = energy consumed is less than energy expended
= more physical exertion but less food intake
Weight Maintenance = energy consumed equals energy expended
= physical exertion is the same with food intake

Modifying your eating habits can aid you in managing your weight. Opting for
more nutritious food can help lessen health risks and improve your physique. Some
of the common tips in weight management are including fruits and vegetables in
your meals, reducing intake of sweets, preparing your meals in a healthier way, and
decreasing portion sizes.

Aside from taking note of your eating habits, you should also take note of
your actual weight as an indicator of health risk. This has to do with getting your
Body Mass Index (BMI). It is a rough measure of body composition that is useful
for classifying the health risks of body weight. It is also based on the concept that a
person’s weight should be proportional to height. BMI is calculated by dividing your
body weight (expressed in kilograms) by the square of your height (expressed in
meters).

Example:
Weight: 130 pounds (convert into kilos) x 1kg / 2.2 pounds = 59 kg
Height: 5 feet 3 inches (convert to meters) x .0254 meters / inch = 1.6 m

BMI = wt in kg2 = 59 kg 2 = 23 kg/m2

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Classification
Underweight
(1.6 m)

BMI
<18.5
Normal 18.5–24.9
Overweight 25.0–29.9
Obesity (I) 30.0–34.9
Obesity (II) 35.0–39.9
Extreme Obesity (III) ≥40.0

At low values of BMI, weight gain should be achieved. For normal values,
weight maintenance is recommended. Healthy eating and active physical activity
will be beneficial in maintaining a healthy weight. At high values of BMI, however,
the risk of arthritis, diabetes, hypertension, cancer, and other disorders increases
substantially. In classifying health risks associated with overweight and obesity, body
fat distribution and other disease risk factors are considered in addition to BMI.

If BMI and other assessment tests indicate that fat loss would be beneficial
for your health, your first step is to establish a goal. Make sure your goal is realistic
and will ensure good health. Genetics somehow limits your capacity to change
your body composition; however, you can improve your body composition through

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electronic or mechanical including photocopying without written permission from the DepEd Central Office.
regular exercise and healthy diet. A lifestyle that includes regular exercise may be
more important for health than trying to reach any “ideal” weight. Once you have
established a body composition goal, you can then set a target range for body weight.

ACTIVE RECREATIONAL ACTIVITIES

Introduction

Recreational activities are those activities held during one’s leisure time.
Their purpose is to refresh oneself by doing activities that are considered by an
individual as enjoyable.

These activities may require large body movements such as running,

throwing, and jumping, or small movements such as playing board games, doing
arts and crafts, and many others. When a recreational activity is athletics or sports,
this may require more physical exertion and competition. However, athletics and
sports may also be participated in more for the enjoyment they bring rather than
competitive play.

Active recreational activities are highly recommended for health promotion.

These activities require more amounts of energy to be expended than the usual
energy expenditure. This means that you do activities that make you exert more
effort than what you usually do.

Physical Activity Index

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Score Activity

5 Sustained heavy breathing and perspiration

4 Intermittent heavy breathing and perspiration, as in tennis
Intensity 3 Moderately heavy, as in cycling and other recrational sports
2 Moderate, as in volleyball, softball
1 Light, as in fishing

4 Over 30 minutes
3 20 to 30 minutes
Duration
2 10 to 20 minutes
1 Less than 10 minutes

5 6 to 7 times per week

4 3 to 5 times per week
Frequency 3 1 to 2 times per week
2 A few times per month
1 Less than once a month

Computation: Intensity X Duration X Frequency = Score Total

Your Score: ______ x _______ x _________ = _________

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 Evaluation of Activity Score
Score Evaluation Activity Category
81 to 100 Very active lifestyle High
60 to 80 Active and healthy Very good
40 to 59 Acceptable but could be better Fair
20 to 39 Not good enough Poor
Under 20 Sedentary Very Poor

Moderate amounts of physical activity are recommended daily. The total

activity can be accumulated in multiple short bouts – for example, two 10-minute
brisk walk sessions and a 15-minute bike ride. This can also be done in continuous
sessions.

Choose recreational activities that you find enjoyable and fits into your daily
routine. Your participation in these activities could easily be sustained since you
personally enjoy doing them and you even do it in your own time. Hence, strict
adherence to a regular physical activity is very viable.

Regular physical activity, regardless of how hard it is, makes you healthier
and can help protect you from many chronic diseases. However, exercising at low
levels of exertion does little to improve physical fitness. It is recommended that you
exert more than your usual effort. For example, if you are used to walking for 15
minutes from home to work, you could walk faster or for a longer duration.

Some of the more common active recreational activities are sports like
badminton, tennis, table tennis, basketball, volleyball, baseball, and football. These

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activities require specific skills to be able to play them. For sports involvement to be
enjoyable, either recreational or competitive play may be pursued. It all depends on
you and your enjoyment.

Activity 7: YOUR TURN (Assessment of Knowledge)

To assess your knowledge, kindly note the important things about the lecture-
discussion. Copy this in your notebook.

Examples of active Important formula for Your BMI and recommended

recreational activity weight management weight management formula

Weight maintenance

Weight loss

Weight gain

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electronic or mechanical including photocopying without written permission from the DepEd Central Office.
 Your knowledge of lifestyle and weight management would be beneficial to
you as you get older. In general, lifestyle should be your focus. Knowing your weight
and how to manage it, coupled with participation in active recreational activities would
make you a healthier individual. However, take note that making significant cuts in
food intake in order to lose weight and body fat could be a difficult strategy to maintain;
focusing on increased physical activity is a better approach for many people.

Part II: What to PROCESS

You will be given activities about physical activity

and proper eating habits for you to understand their
importance to your fitness and well-being. As you go on
with the activities, you will learn that active participation in
recreational activities is not just fun and exciting but also
an opportunity to improve your fitness and enhance your
social skills. So, prepare yourself and get started!

Activity 1: ME AND MY DAY

This activity will assess your physical activity engagement using a survey.

I. Objective:
To discuss your daily activities that contribute to your health

II. Materials/Equipment:

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• copy of survey form
• chairs

III. Procedure:
1. Form circles with eight to ten members each.
2. Using the survey, put a check mark (P) on the activities you do and the
estimated number of hours you do them.

Sentence Completion
When I am not in school, I...
___ watch TV for about ____ hours
___ use the computer/tablet/cell phone for about ____ hours
___ play sports such as _____ for about ____ minutes or ____ hours
___ jog or walk or dance for about ____ minutes or ____hours
___ sleep about ____hours even after my regular wake up time
___ usually go out to the mall or a friend’s house and spend about ____hours
there
___ do household chores for about ____ minutes or ____ hours
___ do something else like ______________________ for about ____
minutes or ____ hours

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electronic or mechanical including photocopying without written permission from the DepEd Central Office.
 3. Discuss these questions with the group:
• What activities were commonly marked?
• How many minutes or hours were usually spent on these activities?
• Which among the activities do most of the group spend time on?
• What can you say about the activities commonly marked and the time
spent doing them? Classify the activities into active or passive.
• Which of these activities do you enjoy the most? Why?
4. Share your answers to these questions with the class.
• How do you feel about the activity? What did you realize?
• What do you think about the daily activities of your classmates? Do you
have similar activities as your classmates?
• Should you stick to your daily routines or could changes be made?

Activity 2: FILLING IN MY SCHEDULE

This activity will provide an opportunity to get involved in active recreational

activities. This will determine possible times during the day where you could be more
active.

I. Objective:
To discuss opportunities of becoming more active based on your schedule

II. Materials/Equipment:
• copy of survey form
• manila paper
• masking tape

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• pen
• activity notebook

III. Procedure:
1. Work in pairs.
2. Using the Weekly Activity Log, fill in the spaces with how much time is
spent doing these activities. Do this in your activity notebook.

Weekly Activity Log

Activities Sun Mon Tue Wed Thu Fri Sat
Studying
Doing household
chores
Other activities

Free time

3. Concentrate on the following:

• How long do you spend on activities that make you move a lot? make
you stay still or not move a lot?

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 My Personal Contract

I agree to increase my participation in active recreational activities particularly

_____________ for ____________ days per week. I will begin my program on
_______________ and plan to reach my final goal by _______________.

My plan for increasing my participation includes the following strategies:

1. ______________________________________________________
2. ______________________________________________________
3. ______________________________________________________
4. ______________________________________________________
5. ______________________________________________________

I will keep in mind that the reason why I participate in active recreational activities is
to have a healthier lifestyle and these other reasons:
1. ________________________________________________________
2. ________________________________________________________
3. ________________________________________________________
4. ________________________________________________________
5. ________________________________________________________

I understand that it is important for me to make a strong personal effort to make

the change in my behavior. I sign this contract as an indication of my personal

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commitment to reach my goal.

Name ____________________ Witness _______________________

Applying your knowledge about the importance of physical activity to your daily
routine is vital if you want to live a healthier lifestyle. You make decisions for yourself.
Commit to the changes you want to do in your lifestyle so that your health will improve.

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electronic or mechanical including photocopying without written permission from the DepEd Central Office.