PE 10 Quarter 4 - Week No. 1 - 4

Republic of the Philippines
Department of Education
Regional Office III 10
Learning Activity Sheet
Physical Education 10
Quarter 4 – Week No. 1 – 4
Active Recreation
(First Aid Techniques)
MAPEH (Physical Education) – Grade 10
Learning Activity Sheet
Fourth Quarter – Week 1-4
Active Recreation (First Aid Techniques)
Isinasaad sa Batas Republika 8293, Seksiyon 176 na: Hindi maaaring magkaroon
ng karapatang-sipi sa anomang akda ang Pamahalaan ng Pilipinas. Gayonpaman, kailangan
muna ang pahintulot ng ahensiya o tanggapan ng pamahalaan na naghanda ng akda kung ito
ay pagkakakitaan. Kabilang sa mga maaaring gawin ng nasabing ahensiya o tanggapan ay
ang pagtakda ng kaukulang bayad.
Ang mga akda (kuwento, seleksiyon, tula, awit, larawan, ngalan ng produkto o brand
name, tatak o trademark, palabas sa telebisiyon, pelikula, atbp.) na ginamit sa modyul na ito
ay nagtataglay ng karapatang-ari ng mga iyon. Pinagsumikapang matunton ang mga ito upang
makuha ang pahintulot sa paggamit ng materyales. Hindi inaangkin ng mga tagapaglathala at
mga may-akda ang karapatang-aring iyon. Ang anomang gamit maliban sa modyul na ito ay
kinakailangan ng pahintulot mula sa mga orihinal na may-akda ng mga ito.
Walang anomang parte ng materyales na ito ang maaaring kopyahin o ilimbag sa

anomang paraan nang walang pahintulot sa Kagawaran.
Inilathala ng Kagawaran ng Edukasyon -

Pansangay na Tagapamanihala ng mga Paaralan:
Katuwang na Tagapamanihala ng mga Paaralan:
Bumuo sa Pagsusulat ng LAS
Manunulat: JERZON L. CAÑETE

Mga Editor: SALVADOR P. ISIP, EPS I MAPEH
Tagasuri: SALVADOR P. ISIP, EPS I MAPEH & ENCARNITA D. DEVERATURDA, EPS I MAPEH
Mga Tagaguhit:
Tagalapat: JERZON L. CAÑETE
Layout Evaluator: SALVADOR P. ISIP, EPS I MAPEH & ENCARNITA D. DEVERATURDA, EPS I MAPEH
Cover Designer:
Tagapamahala: May B. Eclar, PhD, CESO III, Regional Director
LIBRADA M. RUBIO, PhD, CLMD-Chief
MA. EDITHA R. CAPARAS, EdD, EPS II, LRMDS
NESTOR P. NUESCA, EdD, EPS II, Mathematics, ADM
ARIEL C. LANSANG, CID-Chief
ELLEN C. MACARAEG, EdD, EPS I, LRMDS, ADM
SALVADOR P. ISIP, EPS I MAPEH
Inilimbag sa Pilipinas ng Kagawaran ng Edukasyon – Rehiyon III – Pampaaralang

Pansangay ng Nueva Ecija
Office Address :
Telefax :
E-mail Address :
I. What I Need to Know
This learning activity sheet was designed and written with you in mind. It is here to
help you master the exercise program (folk dance). The scope of this learning activity sheet
permits it to be used in many different learning situations. The language used recognizes the
diverse vocabulary level of students. The lessons are arranged to follow the standard
sequence of the course. But the order in which you read them can be changed to correspond
with the textbook you are now using.
After going through this module, you are expected to:

1. engages in moderate to vigorous physical activities for atleast 60 minutes a day, in
and out of school;
2. asessess physical activities, exercises and eating habits;
3. familiarize to common injuries involved in recreation;
4. apply correct techniques to common injuries involved in recreation;
Lesson ACTIVE RECREATION

1 (It’s RISK and FIRST AID TECHNIQUES)
II. What I Know

Objectives:
To assess your participation in recreational activities;
I. SIGN UP!
1. Write your own signature as a corresponding response to the needed data regarding to
your participation in the enumerated recreational activities.
2. Write the potential danger for each activity and the first aid techniques necessary to alleviate
suffering whenever injuries happen.
4. Answer the following reflective questions.
3. Copy the table below and write your answer on a sheet of paper.
3
Recreational Always Seldom Never Potential First Aid
Activity Danger/Injury Technique
Needed
1. Basketball
2. Badminton
3. Swimming
4. Cycling
5. Break dancing
6. Volleyball
7. Cheerdancing
8. Tennis
9. Jogging
10. Gym Training
Reflective Questions:
1. What does the survey reveal about your participation in recreational activities?
2. Does the result of the survey tell that you have knowledge and skills in first aid?
3. Why do you think knowledge and skills in first aid are necessary in your participation in
recreational activities?
II. FEEL the BEAT!
Objectives:
To record your own resting heart rate (RHR);
1. Record your heart rate in 5 consecutive days.

2. When you wake-up in the morning before leaving your bed.
3. Place your pointer and middle fingers on your pulse on the inside of your opposite wrist just
below the thumb (radial pulse).
Note: Don’t use your thumb to check your pulse, as the artery in your thumb can make it
harder to count accurately.
4. Once you feel your pulse, count how many beats you feel in 60 seconds.
5. The number of the beats indicate your heart rate (bpm). (ex: 80bpm)
6. a. After completing the data of your heart rate in 5 days add all the datas.
b. Divide the total datas of your Heart Rate.
c. example:
Day 1 – 65
Day 2 – 63
Day 3 – 67
Day 4 – 60
Day 5 – 65
Total: 320bpm / 5(days) = 64bpm (Resting Heart Rate) RHR
4
Name: Grade & Section:
Date Day Heart Rate (bpm)
1
2
3
4
5
Total: 5 days Total: __________ bpm
Resting Heart Rate (RHR): ___________ bpm
III. I HEART FOOD!
Objectives:
To analyze the eating habits;
1. Fill out the table by enumerating five (5) food that you love to eat. (ex. biscuits, beverages,
junk foods, etc.)
2. List down the Nutrional/Content value of the food..
3. Analyze the food you listed, put a heart mark if the food that you love to eat are
“Healthy” or “Potentially Unhealthy”.
4. In about 3-5 sentences, tell something about what the activity reveals about your eating
habits.
Name: Grade & Section:

List of Food Nutritional/Content Healthy Potentially Unhealthy
Value (Put a mark) (Put a mark)
1.
2.
3.
4.
5.
5
III. What is It
READINGS: BODY MASS INDEX AND WEIGHT MANAGEMENT
Weight management is a struggle for many Filipinos, but controlling body weight has many
benefits. Filipinos, nowadays, have adopted the Western culture of excessive intake of
unhealthy, high-calorie food coupled with physical inactivity which often results in a society
called “obesiogenic” (a tendency to have a fat citizenry). This transformation towards over
fatness does not occur overnight. The number of overweight and obese Filipinos has already
grown, according to the National Nutrition and Health Survey by the FNRI (Food and Nutrition
Research In statute) and DOST (Department of Science and Technology) and it will most likely
contribute to the development of related diseases.
Waist Circumference - People have different patterns of body fat distribution, and these
patterns correspond to different risk levels for disease. The location of body fat accumulation
influences a person’s health risk. The risk is lower for those who have fat distributed more
around the hips and thighs (called gynoid obesity and commonly referred to as a pear-shaped
physique) than for those who carry fat on the trunk or abdominal area (called android obesity,
commonly called an apple-shaped physique). Because of the concern with abdominal obesity,
waist circumference alone can help identify whether you are at risk of health concerns .
Physical Activity and Active Recreation
In your lesson in Grade 9, Quarter 4, the term recreation was regarded as activities you do
during leisure. Leisure is an unobligated time wherein you are free from any pressing concern
in studies and/or work. Recreation may be classified into two; active and passive. Passive
recreational activities are those which you spend your leisure without exerting much of your
physical prowess such as playing board and card games, listening to music, reading, watching
TV and surfing the internet or playing computer games. Active recreational activities, on the
other hand, are those that require deliberate physical efforts which may range from light to
vigorous intensities. These include walking, jogging, taking the stairs, gardening, doing
household chores, playing sports, swimming, dancing, and even hiking or mountaineering.
Common Injuries Involved in Recreation
Sprain - is a stretch or tear of a ligament, the band of connective tissues that joins the end of
one bone with another. Sprain are caused by trauma such as a fall or a blow to the body that
knocks a joint out of position and, in the worst case, ruptures the supporting ligaments.
Sprains can range from first degree (minor) to third degree (the worst). Areas of the body most
vulnerable to sprains are the ankles, knees and wrists. Signs of a sprain include varying
degrees of tenderness or pain, bruising, inflammation, swelling, inability to move a limb or joint
or joint looseness, laxity or instability.
Strain - is a twist, pull or tear of a muscle or tendon - a cord of tissue connecting muscle to
bone.It is an acute, non-contact injury that results from overstretching or over-contraction.
Symptoms of a strain include pain, muscle spasm and loss of strength. On the other hand, it is
hard to tell the difference between mild and moderate strains, severe strains not treated
professionally can lead to permanent damage and loss of function.
6
Knee Injuries - due to its complex structure and weight-bearing function, the knee is the most
commonly injured joint. Each year, more than 5.5 million people visit orthopedic surgeons for
knee problems.
Knee injuries can range from mild to severe. Less severe would be tendonitis, patella femoral
compression syndrome, iliotibial band syndrome and bursitis, to name a few. The severe
injuries include bone bruises or damage to the cartilage or ligaments. Major injuries are
common to the Anterior Cruciate Ligament (ACL), Meniscus injuries, Posterior Cruciate
Ligament (Pcl), Medial Collateral Ligament (MCL) and the Lateral Collateral Ligament (LCL).
Knee injuries can result from a blow to or twist to the knee, from improper landing after a jump
or from running too hard, too much or without proper warm -up.
Fracture – is a break in the bone that can occur from either a quick, one-time injury to the
bone (acute fracture) or from repeated stress to the bone over time (stress fracture).
The most common symptom of a stress fracture is pain at the site that worsens with weight
bearing activities. Tenderness and swelling often accompany the pain. This is very important
for the coaches to recognize and refer the athlete to the trainer or the team physicians.
Dislocation – when two bones that come together to form a joint become separated, the joint
is described as being dislocated. Contact sports such as football, basketball and lacrosse, as
well as high impact sports that can result in excessive impact, cause the majority of
dislocations. A dislocated joint is an emergency situation that requires medical treatments.
Signs and symptoms:

• Pain
• Significant bruising and swelling
• Significant deformity
• Inaability to use affected body part normally
• Bone fragments sticking out of a wound
• Grating sensations after hearing a bone pop or snap
• Cold numb and tingly sensations on the injured area
• When the cause of injury suggests that it may be severe
First Aid Management: (Strain, Sprain, Dislocation, Fracture)

• R – EST
• I – IMMOBILIZE
• C – COLD
• E – ELEVATE
First Aid: Bandaging Techniques using Elastic Bandage for Strain and Sprain (Just copy the
link Youtube: https://youtu.be/nI6mS7-opao)
Note: If there is no data or internet connection available see the pictures below.
Sprained Ankle (figure of 8) - hold your ankle at about a 90-degree angle. Start where your
toes meet the body of your foot. Hold the loose end of the bandage at the side of your foot.
Wrap the bandage around the ball of your foot once, keeping it somewhat taut with a light pull.
7
Sprained Wrist (figure of 8) (Just copy the link Youtube: https://youtu.be/iZOwys-DyAQ)
Note: If the internet connection is unavailable see the pictures below
How to wrap a sprained wrist. Wrap the bandage around your wrist once, starting at the
pinky side of your hand and with your hand facing down. Pull the bandage to your thumb side
and wrap around your palm once. Cross the bandage back down to
your wrist and wrap again around the wrist
IV. What I Can Do

IV. MY NAME is JAMES! “JAMES BANDAGE”
Ojectives:
To perform first aid: bandaging techniques;
1. Get an Elastic Bandage

Note: If there is no available elastic bandage make an improvise one:
a. Get a clean cloth
b. Cut the cloth with a measurement of 54 inches long and 4 inches width
8
2. Watch and analyze the step by step video procedure on Youtube on how to apply first aid:
bandaging techniques (figure of 8) Sprained Ankle.
Note: If there is no data or internet connection available the picture on how the bandaging
technique applied is provided in the LAS “What is it”.
3. Just copy the link:

Sprained Ankle: https://youtu.be/WwhFALn7DN4
4. Master the bandaging techniques (figure of 8 Sprained Ankle)
5. Get a person that will serves as your patient then practice the bandaging technique.
6. Take an actual photo, performing the procedure of the bandaging technique.
7. Send the photo to your teacher. (via. messenger)
Note: If there is no data or interner connection available. You may send the actual photo of
procedure performing the bandaging technique. (via. Messenger)
8. Your performance will be rated according to the following criteria: attitude, presentation,
and performance.
Criteria Advanced Proficient Approaching Developing

(4) (3) Proficiency (1)
(2)
Attitude Positive attitude; Positive attitude; Inconsistent Poor attitude;
Always willing to most often attitude; needs does not
try willing to try some respond to
encouragment encouragement
Presentation Bandaging Bandaging Bandaging Improper
Technique are Technique are Technique seen bandaging
very well seen well seen should be technique seen
through through develop
performance performance
(Properly (Some unclear
Executed) steps)
Performance Taken seriously, Taken seriously, Developing; not Inadequate/
very well performed well taken very weak
performed with some seriously performance;
application of unneat and not taken
bandaging, neat unclean seriously
and clean application of
technique (no bandaging
mistake) technique
(consider level
of difficulty)
V. MR. BANDANGE! HELP ME!
Ojectives:
1. Get an Elastic Bandage 9

2. Watch and analyze the step by step video procedure on Youtube on how to apply first aid:
bandaging techniques (figure of 8) Sprained Wrist.

Sprained Wrist: https://youtu.be/iZOwys-DyAQ
4. Master the bandaging techniques (figure of 8 Sprained Wrist)
5. Get a person that will serves as your patient then practice the bandaging technique.
6. Take an actual photo, performing the procedure of the bandaging technique.
7. Send the photo to your teacher. (via. messenger)
and performance

(2)
Executed) steps)
mistake) technique
(consider level
of difficulty)
10
V. Assessment
VI. FIRST COME! FIRST AID!
Ojectives:
1. Get an Elastic Bandage

2. Review and practice the step by step video procedure on Youtube on how to apply first aid:
bandaging techniques (figure of 8) for Sprained Ankle and Sprained Wrist.

4. Master the bandaging techniques (figure of 8 Sprained Ankle and Sprained Wrist)
5. Get a person that will serves as your patient then practice applying bandage within 60
seconds.
6. Make a video while performing the bandaging technique.

a. In 60 seconds apply the bandaging technique on Sprained Ankle and another 60 seconds
to apply the bandage on Sprained Wrist.
Note: The fastest the better but always consider the proper and the correct application of the
bandaging technique.
7. Send the video to your teacher. (via. messenger)
and performance, time

(2)
11
Executed) steps)
mistake) technique
(consider level
of difficulty)
Time Taken seriously, Take seriously Developing; not Inadequate/
focused, focused but not taken very weak
confident and totally confident seriously, performance;
calm while and calm while unfocused, not not taken
performing the performing the confident and seriously,
bandaging bandaging calm unfocused not
technique (No technique confident and
pressure seen) (There is calm
pressure seen)
Reflection
Write 3-5 sentences about the benefits of learning the correct and proper application of
First Aid to a given injuries like Sprained Ankle and Sprained Wrist.
VI. Answer Key

VII. References
1. Bandaging Picture (Figure of 8)
Sprained Ankle - https://images.app.goo.gl/skyNHvr2CQnaFGFm8
Sprained Wrist - https://images.app.goo.gl/b5RcSZTk2f9Gj2Lm6
https://images.app.goo.gl/f5r8oc4jRLrn92Y16
2. Bandaging Videos
12
13
14

PE 10 Quarter 4 - Week No. 1 - 4

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Republic of the Philippines

Walang anomang parte ng materyales na ito ang maaaring kopyahin o ilimbag sa

Inilathala ng Kagawaran ng Edukasyon -

Bumuo sa Pagsusulat ng LAS

Manunulat: JERZON L. CAÑETE

Inilimbag sa Pilipinas ng Kagawaran ng Edukasyon – Rehiyon III – Pampaaralang

After going through this module, you are expected to:

Lesson ACTIVE RECREATION

II. What I Know

4. Answer the following reflective questions.

II. FEEL the BEAT!

1. Record your heart rate in 5 consecutive days.

III. I HEART FOOD!

2. List down the Nutrional/Content value of the food..

Name: Grade & Section:

Physical Activity and Active Recreation

Common Injuries Involved in Recreation

Signs and symptoms:

First Aid Management: (Strain, Sprain, Dislocation, Fracture)

Note: If the internet connection is unavailable see the pictures below

IV. What I Can Do

1. Get an Elastic Bandage

3. Just copy the link:

4. Master the bandaging techniques (figure of 8 Sprained Ankle)

6. Take an actual photo, performing the procedure of the bandaging technique.

7. Send the photo to your teacher. (via. messenger)

Criteria Advanced Proficient Approaching Developing

V. MR. BANDANGE! HELP ME!

1. Get an Elastic Bandage 9

3. Just copy the link:

4. Master the bandaging techniques (figure of 8 Sprained Wrist)

6. Take an actual photo, performing the procedure of the bandaging technique.

7. Send the photo to your teacher. (via. messenger)

Criteria Advanced Proficient Approaching Developing

1. Get an Elastic Bandage

3. Just copy the link:

6. Make a video while performing the bandaging technique.

7. Send the video to your teacher. (via. messenger)

Criteria Advanced Proficient Approaching Developing

VI. Answer Key

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