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PHYSICAL EDUCATION

QUARTER 1 – MODULE 1
MELC: Engages in moderate to vigorous physical activities for at least 60
minutes a day in and out of school.

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PART I.

A. Introduction

Physical Activities simply means movement of the body that uses energy. Walking, gardening, briskly
pushing a baby stroller, climbing the stairs, playing soccer, or dancing the night away are all good examples
of being active. For health benefits, physical activity should be moderate or vigorous intensity.
Physical activity is defined as any bodily movement produced by skeletal muscles that requires energy
expenditure. Regular moderate intensity physical activity is beneficial to health. For instance, it can reduce
the risk of cardiovascular diseases, diabetes, colon and breast cancer, and depression. Other benefits include
low risk of hip and vertebral fracture and weight control.

Dancing, running, walking, swimming, cycling, and engaging in sports such as basketball has been part of
having an active lifestyle. It makes us perform actively.it promotes our culture, improves cognitive aspect,
improves and develop our heart and lung condition, is able to manage weight and stress, increase muscular
strength and endurance can benefit our psychological condition which strengthen our emotional state which
allow our body not to react to some problem or stressful situation, also spiritual benefit. This aims to determine
the active lifestyle of learners as baseline data for development and improvement.

B. Discussion
Moderate physical activities include:

• Walking briskly (about 3½ miles per hour)

• Bicycling (less than 10 miles per hour)

• General gardening (raking, trimming shrubs)

• Dancing

• Golf (walking and carrying clubs)

• Water aerobics Figure1

www.canstockphoto.com/images

• Canoeing

• Tennis(doubles)

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Vigorous physical activities include:

• Running/jogging (5 miles per hour)

• Walking very fast (4½ miles per hour)

• Bicycling (more than 10 miles per hour)

• Heavy yard work, such as chopping wood

• Swimming (freestyle laps)

• Aerobics

• Basketball (competitive)

You can choose moderate or vigorous intensity activities, or a mix of both each week. Activities can be
considered vigorous, moderate, or light in intensity. This depends on the extent to which they make you
breathe harder and your heart beat faster.

Only moderate and vigorous intensity activities count toward meeting your physical activity needs. With
vigorous activities, you get similar health benefits in half the time it takes you with moderate ones. You can
replace some or all of your moderate activity with vigorous activity. Although you are moving, light intensity
activities do not increase your heart rate, so you should not count these towards meeting the physical activity
recommendations. These activities include walking at a casual pace, such as while grocery shopping, and
doing light household chores.

Why is a Healthy Weight Important?

Reaching and maintaining a healthy weight is important for overall health and can help you prevent and control
many diseases and conditions. If you are overweight or obese, you are higher risk of developing serious health
problems, including heart disease, high blood pressure, type 2 diabetes, gallstones, breathing problems, and
certain cancers. That is why maintaining a healthy weight is so important. It helps you lower your risk for
developing these problems, helps you feel good about yourself, and gives you more energy to enjoy.

C. Readings

You have experience doing active lifestyle with your classmates and friends.
How can we determined active lifestyle in such physical activities?
What do I need to know about an active lifestyle?

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An active lifestyle means you do physical activity throughout the day. Any activity that gets you up and
moving is part of an active lifestyle. Physical activity includes exercise such as walking or lifting weights. It
also includes playing sports. Physical activity is different from other kinds of activity, such as reading a book.
This kind of activity is called sedentary. A sedentary lifestyle means you sit or do not move much during the
day. An active lifestyle has many benefits, such as helping you prevent or manage health conditions.

What are the benefits of an active lifestyle?

• You may be able to do daily activities more easily. Activity helps condition your heart, lungs, and
muscles. This can help you get through your daily activities without feeling tired.
• You can help control your weight. Activity helps your body use the calories you eat instead of storing
them as fat. Your body continues to burn calories at a higher rate after you are active.
• Activity can increase your health. Activity helps lower your risk for cancer, heart disease, diabetes,
and stroke. Activity can help you control your blood pressure and blood sugar levels, and lower your
cholesterol. If you have arthritis, activity can help your joints move more easily and with less pain.
• Your bones and muscles will get stronger. This will help prevent osteoporosis and reduce your risk
for falls.
• Activity can help improve your mood. Activity can reduce or prevent depression and stress. Activity
can also help improve your sleep.

D. Examples
Fitness walking is serious exercise, yet it is the safest and most natural activity for health and fitness.
It is brisk, vigorous walking - usually from 3-1/2 to 5 miles per hour. It is walking with determination,
moving forward with purpose and control as if you had someplace to go.

The benefits include:

• Heart: Improves strength and efficiency. Walking is an aerobic activity that helps
condition your heart.
• Muscles and Bones: Tones and strengthens.
• Metabolism: Speeds up body's ability to burn calories for energy.
• Weight: Preserves lean muscle while losing fat, giving you a trim look.
• Mental: Improves self-image, releases stress.
• Relaxing and Energy Boosting: Sounds conflicting, but walking clears your mind while
the aerobic activity gives you energy.

Figure 2 www.istockphoto.com.

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 • Inexpensive: No equipment or gym facilities required. All you need is comfortable, supportive shoes.
• Convenient: Can be done anywhere in any weather (just dress accordingly and carry a sunscreen)

Running is a method of terrestrial locomotion allowing humans and other animals to move rapidly on
foot. Running is a type of gait characterized by an aerial phase in which all feet are above the ground.

Figure 3 www.istockphoto.com/photos/running

Cycling, also called bicycling or biking, is the use of bicycles for transport, recreation, exercise or
sport. ... They are the principal means of transportation in many parts of the world. Cycling is widely
regarded as a very effective and efficient mode of transportation optimal for short to moderate
distances.

Figure 4.www.canstockphoto.com/images
Swimming is an individual or team racing sport that requires the use of one's entire body to move through
water. The sport takes place in pools or open water.

Figure 5. www.istockphoto.com/photos/swimming

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PART II. Activity Proper
Activity 1
Directions: WORD HUNT. Encircle the word that correspond to moderate physical activity or vigorous
physical activity. There are 10 words to look for.

W R U N N I N G A P G

A B I C Y C L I N G O

L A E R O B I C S N L

K T E N N I S D A C F

I J O G G I N G E I R

N S W I M M I N G N G

G G A R D E N I N G

Activity 2.
Directions: Classify the following activities whether it is moderate or vigorous physical activities.
Write your answer on the space provided.

_____________1. Walking briskly (about 3 1/2 miles per hour)

_____________2. Water aerobics
_____________3. Running/jogging (5 miles per hour)
_____________4. Basketball
_____________5. Swimming (freestyle laps)
_____________6. Dancing
_____________7. General gardening (raking, trimming shrubs)
_____________8. Bicycling (more than 10 miles per hour)
_____________9. Heavy yard work such as chopping wood
____________10. Tennis (doubles)

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Activity 1. WORD HUNT
TENNIS WALKING RUNNING GARDENING GOLF SWIMMING
BICYCLING DANCING AEROBICS
JOGGING
Activity 2.
1. Moderate
2. Moderate
3. Vigorous
4. Vigorous
5. Vigorous
6. Moderate
7. Moderate
8. Vigorous
9. Vigorous
10. Moderate
KEY TO CORRECTIONS:
PART III. SUMMATIVE EVALUATION

A. Multiple Choice
Direction. Choose the letter of the best answer.
1. It simply means movement of the body that uses energy.
A. Dancing C. Physical Fitness
B. Physical activity D. Skill Related Fitness
2. Walking briskly (about 31/2 miles per hour)is best categorize under..
A. moderate physical activity C. passive activity
B. vigorous activity D. extensive activity
3. Bicycling more than 10 miles per hour is best under
A. vigorous physical activity C. Physical Fitness
B. moderate physical activity D. Skill Related Fitness
4. It is an individual or team racing sport that requires the use of one's entire body to move through water.
The sport takes place in pools or open water.
A. Swimming C. basketball
B. canoeing D. Scuba
5. it is a method of terrestrial locomotion allowing humans and other animals to move rapidly on foot.
A. diving C. walking
B. swimming D. running
6. It is a performing art form consisting of purposefully selected sequences of human movement. This
movement has aesthetic and symbolic value, and is acknowledged as dance by performers and observers
within a particular culture.
A. Dancing C. running
B. Juggling D. Stretching
7. A game played between two teams of five players in which goals are scored by throwing a ball through a
netted hoop fixed above each end of the court.
A. volleyball C. basketball
B. soccer D. patintero
8. How do you call the way in which an individual lives?
A. Hobby C. weight lifting
B. lifestyle D. recreation
9. Why is a Healthy Weight Important?
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A .For overall health C. can help you prevent and control many diseases and conditions.
B. helps you feel good about yourself D. All of the above
10. Heavy yard work, such as copping wood is considered as
A Vigorous activity C. moderate activity
B. light activity D. none of the above

B. Directions. Analyze the images and answer the following guide questions.(Rubrics will be
used to assess your answer)

Figure 1.favpng.com. Figure 2. www.123rf.com/stock-photo Figure 3.www.webmd.com/diet

1. What can you say about the picture above? _____________________________

2. Who do you think is the most physically fit and have an active lifestyle person in the picture?
Why? ______________________________________________
3. How can you say that a person is physically fit or not? ____________________
4. What makes people become healthy and fit?____________________________
5. What suggestion you make to achieve active lifestyle?____________________
C. Directions. Answer the following questions by explaining briefly about the statement.

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 How do you often perform such physical activity?

During the ECQ (Extreme Community Quarantine) because of Covid 19 pandemic which
limit our ability to do physical activities, how can you still maintain a physically fit body while
staying inside your home? Cite examples.

Rubric for essay

Excellent Very Good Good Fair Poor
Criteria TOTAL
5 4 3 2 1
Ideas Substantial, Sufficiently Limited Limited There is no
and specific and/or develop content content with content with clear or
Content illustrative with adequate adequate limited specific
content elaboration or elaboration elaboration or explanation
demonstrating explanation. or explanation. of answer to
strong (deep) explanation. More specific the question.
analysis of the Specific information is
topics information needed or
is needed or needed to
needed to follow the
follow the directions
directions more closely.
more closely.

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Writing- All ideas were Ideas were Some ideas Few ideas Writing was
Organiz presented in a presented in a were were fragmented.
ation: logical order. logical order. presented in presented in Ideas were
Clear, Introduction Introduction logical order. logical order. not
logical was clear, body was clear, Introduction, Introduction, presented in
sequence included many body included body and body and logical
details, and any details, conclusion conclusion order.
conclusion and were were not Introduction
summarized conclusion included. included. body and
main idea. summarized conclusion
Writing flowed main idea. were not
smoothly clear.
throughout.
Writing- Most sentence Many Some A few Sentences
Sentence varied in length sentences sentences sentenced were short
Fluency: and structure. varied in varied in varied in and did not
Length, Writing had a length and length and length. Most flow well.
variety natural flow structure. structure. sentences did Sentence
and flow that made it Some Some not flow structure did
of writing easy to read sentences sentences did smoothly. not change.
flow not flow
smoothly. smoothly.
Gramma Used scholarly, Used Made 8-10 Made more Few end
r, topic-specific scholarly mistakes than 10 marks or
Spelling vocabulary and vocabulary. using end spelling, capital
and made no Made less marks or grammar, letters.
other spelling, than 8 capitals as capitalization Answers
Mechani grammar, spelling, well as or punctuation contain
cs capitalization grammar, spelling. errors. numerous
(Punctuat or punctuation capitalization Errors exist Mistakes spelling or
ion and errors. Used or punctuation in your make the structural
capitaliza personal style errors. Few answer. writing hard to errors.
tion) and feeling. errors exist in read. Mistakes
your answer. made the
writing very
hard to read.

TOTAL SCORE
20

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 DIVISION SELF LEARNING MODULES (SLM)
P.E. 10 - QUARTER 1 – MODULE 1

ANSWER KEY: SUMMATIVE EVALUATION

Multiple choice
1. B
2. A
3. A
4. A
5. D
6. A
7. C
8. B
9. D
10. A

References
A. Books
Darilag,Agripino, and Vergara, Lordinio, and Mateo, Grace. Enjoy Life with P.E. and Health IV,
Metro Manila SD Publications, Inc. 2009
Gialogo, Ryan and Gialogo, Richardson. Fit for Life, The K to 12 Physical Education and Health Textbook,
Quezon City, The Phoenix Publishing House Inc. 2016

B. Online and other sources

http://lpc1.clpccd.cc.ca.us/lpc/rheinheimer/fitnessw.html
https://www.google.com/search?q=running+definition
http://www.nhlbisupport.com/bml
https://www.google.com/search?sxsrf=ALeKk01ChyDeyaSj3Di8
https://www.google.com/search?sxsrf=ALeKk00_A2LrdVx6gEqO5UwHuxIu
Wikipedia
http://lpc1.clpccd.cc.ca.us/lpc/rheinheimer/fitnessw.html
https://www.google.com/search?q=running+definition
https://www.google.com/search?sxsrf=ALeKk01ChyDeyaSj3Di8
https://www.google.com/search?sxsrf=ALeKk00_A2LrdVx6gEqO5UwHuxIu
Figure1www.canstockphoto.com/images
Figure 2 www.istockphoto.com
Figure 3 www.istockphoto.com/photos/running
Figure 4.www.canstockphoto.com/images
Figure 5. www.istockphoto.com/photos/swimming
Figure 1.favpng.com.
Figure 2. www.123rf.com/stock-photo
Figure 3.www.webmd.com/diet

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