M A P E H 10

MUSIC • ARTS • PHYSICAL EDUCATION • HEALTH

Physical Education – Grade 10
Quarter 1 – Module 2: Active Recreational Activities & Physical Fitness
First Edition, 2020

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Published by the Department of Education Division of Pasig City

Development Team of the Module

Writer: Mark Joseph A. Debil
Editors:
Reviewers:
Illustrator:
Layout Artist:
Management Team: Ma. Evalou Concepcion A. Agustin
OIC-Schools Division Superintendent
Aurelio G. Alfonso EdD
OIC-Assistant Schools Division Superintendent
Victor M. Javeña EdD
Chief, School Governance and Operations Division and
OIC-Chief, Curriculum Implementation Division

Education Program Supervisors

Librada L. Agon EdD (EPP/TLE/TVL/TVE)

Liza A. Alvarez (Science/STEM/SSP)
Bernard R. Balitao (AP/HUMSS)
Joselito E. Calios (English/SPFL/GAS)
Norlyn D. Conde EdD (MAPEH/SPA/SPS/HOPE/A&D/Sports)
Wilma Q. Del Rosario (LRMS/ADM)
Ma. Teresita E. Herrera EdD (Filipino/GAS/Piling Larang)
Perlita M. Ignacio PhD (EsP)
Dulce O. Santos PhD (Kindergarten/MTB-MLE)
Teresita P. Tagulao EdD (Mathematics/ABM)

Printed in the Philippines by Department of Education – Schools Division of

Pasig City.
 M A P E H 10
MUSIC • ARTS • PHYSICAL EDUCATION • HEALTH

Quarter 1
Self-Learning Module 2
LESSON 2: Active
Recreational Activities and
Physical Fitness
Introductory Message

For the facilitator:

Welcome to the Physical Education 10 Self-Learning Module on Active Recreational

Activities & Physical Fitness.

This Self-Learning Module was collaboratively designed, developed and reviewed by

educators from Schools Division Office of Pasig City headed by its Officer-In-Charge
Schools Division Superintendent, Ma. Evalou Concepcion A. Agustin in partnership
with the Local Government of Pasig through its Mayor, Honorable Victor Ma. Regis
N.Sotto.
The writers utilized the standards set by the K to 12 Curriculum using the Most
Essential Learning Competencies (MELC) while overcoming their personal, social,
and economic constraints in schooling.

This learning material hopes to engage the learners into guided and independent
learning activities at their own pace and time. Further, this also aims to help learners
acquire the needed 21st century skills especially the 5 Cs namely: Communication,
Collaboration, Creativity, Critical Thinking and Character while taking into
consideration their needs and circumstances.

In addition to the material in the main text, you will also see this box in the body of
the module:

Notes to the Teacher

This contains helpful tips or strategies that
will help you in guiding the learners.

As a facilitator you are expected to orient the learners on how to use this module.
You also need to keep track of the learners' progress while allowing them to manage
their own learning. Moreover, you are expected to encourage and assist the learners
as they do the tasks included in the module.
For the learner:

Welcome to the Physical Education 10 Self-Learning Module on Active Recreational

Activities & Physical Fitness.

The hand is one of the most symbolized part of the human body. It is often used to
depict skill, action and purpose. Through our hands we may learn, create and
accomplish. Hence, the hand in this learning resource signifies that you as a learner
is capable and empowered to successfully achieve the relevant competencies and
skills at your own pace and time. Your academic success lies in your own hands!

This module was designed to provide you with fun and meaningful opportunities for
guided and independent learning at your own pace and time. You will be enabled to
process the contents of the learning material while being an active learner.

This module has the following parts and corresponding icons:

Expectation - These are what you will be able to know after completing the
lessons in the module

Pre-test - This will measure your prior knowledge and the concepts to be
mastered throughout the lesson.

Recap - This section will measure what learnings and skills that you
understand from the previous lesson.

Lesson- This section will discuss the topic for this module.

Activities - This is a set of activities you will perform.

Wrap Up- This section summarizes the concepts and applications of the
lessons.

Valuing-this part will check the integration of values in the learning

competency.

Post-test - This will measure how much you have learned from the entire
module.
 EXPECTATION

After going through this module, you are expected to:

a. undertake physical activity and physical fitness assessment;

b. apply correct techniques to minimize risk injuries;
c. engage in moderate to vigorous physical activity and
d. analyze the effects of media and technology on fitness and physical activity.

PRE–TEST

Sentence Completion
Direction: Please fill in the missing information according to your daily activities

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

Reflection: For 5 minutes, answer the following questions.

1. Which of these activities do you enjoy the most? Why?

2. How do you feel about the activity? What did you realize?
3. Should you stick to your daily routines or could changes be mad

RECAP
Directions: Write Agree if you think that the statement is correct and Disagree if you
find it wrong.
______________1. Eating is an intentional act.
______________2. Weight and Nutritional value are the most highly viable to
nutritional health.
______________3. Poor food choices contribute directly to obesity, heart disease, and
other health problems.
______________4. Poor diet coupled with lack of exercise contributes to decreased risk
factors.
______________5. Eating habits can be modified according to the Nutritional
recommendations for Filipinos by FNRI.

L E S S ON
•

Active Recreational Activities

and Physical Fitness

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

.
Recreation

 refers to all those activities that people choose to do to refresh their

bodies and minds and make their leisure time more interesting and
enjoyable.

Recreational Activities
 activities done during one’s leisure time both for relaxation and enjoyment;
may require large body movements such as running, throwing, or jumping
or small body movements such as playing board games, doing arts and
crafts, and many others
Leisure
 refers to the free time that people can spend away from their everyday
responsibilities (e.g. work and domestic tasks) to rest, relax, and enjoy
life. It is during leisure time that people participate in recreation and
sporting activities.
Physical Activity Index

Score Activity

Intermittent heavy breathing and

5 perspiration, as in tennis
4 Sustained heavy breathing and
Intensity 3 perspiration
2
Moderately heavy, as in cycling and other
1
recreational sports
Moderate, as in volleyball, softball Light, as in fishing
4 Over 30 minutes
3 20 to 30 minutes 10
Duration
2 to 20 minutes
1 Less than 10 minutes
5 6 to 7 times per week 3
4 to 5 times per week 1 to
Frequency 3 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: ____5__ x _____4__ x _____5____ = _____100____

Evaluation of Activity Score

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

Intensity X Duration X Frequency = Score Total

5 X 4 X 5 = 100

Evaluation = Very active lifestyle

Active Category = High

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.

PHYSICAL ACTIVITY AND PHYSICAL FITNESS

A lifestyle based on good choices and healthy practices maximizes the quality
of life. It helps you avoid diseases, remain strong and fit, and maintain your physical
and mental health. One of the most important practices is being physically active.

People of all ages benefit from regular physical activity. Significant health
benefits can be obtained by engaging in moderate amounts of physical activity on
most, if not all days of the week. Through a modest increase in daily activity, most
individuals can improve their health and quality of life. Additional health benefits
can be gained through greater amounts of physical activity. Individuals who can
maintain a regular regimen of a more vigorous or a longer-duration activity are likely
to obtain even greater benefits.

Physical Activity Intensity Chart

 Lifestyle physical Moderate exercise Vigorous exercise
activity program program
Description Moderate physical Cardio-respiratory Cardio-respiratory
activity – an amount endurance exercise endurance exercise (20-
of activity that uses (20-60 minutes, 3-5 60 minutes, 3-5 days a
about 150 calories days a week); strength week); interval training,
per day training and stretching strength training (3-4
exercises (2-3 days per days a week), and
week) stretching exercises
(3-5 days a week)
Sample One of the following: • Jogging for 30 • Running for 45 minutes,
• Walking to and minutes, 3 days per3 days a week
from of 8 exercises, 2 days
• Intervals: running
week.
activities • • Sweeping the yard Cycling 400m at high effort, 4
or to and from work, • weight training, 1 set sets, 2
program 15 minutes each
way per week
class, 10 minutes • stretching exercises, days a week
each way 3 days per week • Weight training: 3 sets
of
for 30 minutes 10 exercises, 3 days a
• Dancing (fast) for week
30 minutes • stretching exercises, 5
• Playing basketball days a week
for 20 minutes
Health and Better blood All the benefits of All the benefits of a
fitness cholesterol levels, lifestyle physical lifestyle physical activity
benefits reduced body fat, activity, plus improved and a moderate exercise
better control of physical fitness program with greater
blood pressure, (increased increase in fitness and
improved metabolic cardiorespiratory somewhat greater
health, and endurance, muscular reduction in chronic
enhanced glucose strength, and disease risk.
metabolism; endurance, and Participating in a
improved quality of flexibility) and even vigorous exercise may
life; reduced risk of greater improvements increase risk of injury
some chronic in health and quality of and overtraining.
diseases life and reductions in
chronic disease risk.

Participation in regular moderate physical activity can lead to improved

physical fitness. It is a condition whereby the systems of the body are able to
function at their optimal efficiency, associated with an individual’s ability to work
effectively, to enjoy leisure time, to be healthy, to resist disease, and to respond
easily to emergency situations.

Sun Mon Tue Wed Thurs Fri Sat

 45 45 45 45 45
minutes minutes Rest minutes minutes minutes
Activity Rest day
brisk brisk day brisk brisk brisk
walking walking walking walking walking

To know if the amount of effort exerted during physical activity will be beneficial
to you, the FITT formula should be kept in mind. FITT stands for:
Frequency (how often) – number of training sessions that are performed during a
given period (usually one week)

Intensity (how hard) – an individual’s level of effort, compared with their maximal
effort, which is usually expressed as a percentage

Time (how long) – duration of a workout (including warm-up and cool-down) or

the length of time spent in training

Type – mode of physical activity

For example, you are used to leisurely walking for 20 minutes from your home
to school and back from Monday to Friday. Applying the FITT formula would entail
the following adjustments in your physical activity for it to become more than your
usual practice, such as increasing the intensity of your pace to moderate or
vigorous and decreasing the amount of time to do it.
Your usual More than your usual

5x/wk (Monday-Friday) 5x/wk (Monday-Friday)

Frequency 2x/day (home-school; 2x/day (home-school; school-
school-home) home)
Moderate to vigorous
Intensity easy (leisurely pace)
(moderate to fast pace)
Time 20 minutes 13 minutes
Type walking brisk walking

Injury Prevention and Risk management

Injuries are either acute, traumatic injuries such as ankle sprains, or are
overuse injuries such as impingement syndromes. Both types of injury can be
prevented by using the right equipment, warming up, cooling down and ensuring
you are strong and fit enough to compete.

Changing from your “usual” to “more than your usual” does not necessarily
mean changing everything in the FITT formula. Frequency can be retained but
intensity is elevated; or both can be slightly adjusted but time is increased; or type
is changed to a more challenging one. Remember, changing your FITT formula should
be done gradually to give your body time to adjust to the demands you place on it.

When your body is challenged to do more than what it is used to changes in

your body start to occur. If the physical activity is too easy for your body, changes,
if any, would be minimal. Hence, your body should be challenged and more effort
should be exerted.

Physical fitness tests are also good gauges of your fitness level. Health-
related and skill-related components are tested to determine points of improvement
of an individual.
Health-related components are those that contribute to the development of
health and functional capacity of the body. These include cardiovascular strength,
cardiovascular endurance, muscular strength, muscular endurance, flexibility,
and body composition.
Skill-related components on the other hand are those components that
contribute to the development of skills. These include agility, balance,
coordination, power, reaction time, and speed.
Good physical fitness is important because it contributes directly to the
physical component of good health and wellness, and indirectly to the other
components. Good fitness has been shown to be associated with reduced risk for
chronic diseases, such as heart disease, and has been shown to reduce the
consequences of many debilitating conditions.
Factors affecting physical fitness include age, gender, heredity, nutrition,
activity and disability, among others. These factors affect physical fitness in
varying degrees since they are relative to the individual. For instance, if you eat ample
amounts of food regularly, your fitness level will likely be higher than somebody who
does not get enough nutrients on a regular basis. The same can be said with
somebody who is very active compared with somebody who is very sickly.
Participating in regular physical activities should be enjoyable to be able to
make you continue doing it. Reasons for participating and dropping out from the
activity depend on the individual; that is why it is important to know what your
reasons for participating are so that dropping out can be avoided. Some reasons for
participating include: the thrill and excitement of competition; desire to succeed or
win and/or be good at something; a sense of personal accomplishment; enjoyment
in playing and mastering new skills; socialization or being with others; challenge
limits; release of stress and frustration; improvement of self-image, self-confidence,
and appearance; improvement of health, wellness, and fitness levels; and prevention
of disease.

ACTIVITY
Directions: Check the corresponding box if you do this recreational activities.

Note: You can answer as more as you want, depends on how many times you do
this activity.
 FILLING IN MY SCHEDULE

Directions: Answer the following questions.

1. How long do you spend on activities that make you move a lot? Make you
stay still or not move a lot? ____________________________________
2. When are the best times and days for you to be more active? ___________
3. What activities can you do on these times? ___________________________

WRAP–UP

Active recreational activities and Physical Fitness are very important to have
an active and productive life. We have to give emphasis in doing such activities for
us to have a positive outlook in life.

Directions: Write the correct word for each jumbled letters. Write your answer on
the space provided.

1. CEARIOTNALRE ATCITISETI- _________________________________________________

2. TENINETIY- __________________________________________________________________
3. LIGAITY- _____________________________________________________________________
4. ECNALAB- ___________________________________________________________________
5. OPWER- ____________________________________________________________________

VALUING

The value of having a healthier lifestyle through participation in physical

activities and eating healthier should be everybody’s priority. Even at a young age
you need to take care of yourself by exercising your body and by making the proper
food choices. Being as healthy as you are now will not only be of value to you but to
others and to the society as well.
Participating in regular physical activities should be enjoyable to be able to
make you continue doing it. Reasons for participating and dropping out from the
activity depend on the individual; that is why it is important to know what your
reasons for participating are so that dropping out can be avoided. Some reasons for
participating include: the thrill and excitement of competition; desire to succeed or
win and/or be good at something; a sense of personal accomplishment; enjoyment
in playing and mastering new skills; socialization or being with others; challenge
limits; release of stress and frustration; improvement of self-image, self-confidence,
and appearance; improvement of health, wellness, and fitness levels; and prevention
of disease.

POST TEST

The Nestlé Wellness Campus a continuing joint program by Nestlé Philippines

and the Department of Education (DepEd) to promote a lifestyle of wellness among
young people. It serves to educate public school students and their parents on how
to live a healthy life, by choosing healthier food and drink options and physical
activity all year round.

Nestle Wellness Dance 2016

NEW WELLNESS DANCE TUTORIAL

by Hashtag
• Look for a space inside your house where you can perform the Dance
Challenge.

• Learners create/record/film based on the given link.

• The video must be 2-3 minutes long and students can use
the camera on their computer, flip camera or mobile phone.

• Videos must be submitted via messenger or email on or before the next P.E.
session.
• https://www.youtube.com/watch?v=Nvd7mk_nOdE

Rubrics for evaluation

Description Points
 Participation- Did the 10
student give 100% effort in
creating the dance video?
Accuracy- How well did the 10
student perform the steps of
the dance?
Dramatic Value- Does the 10
student adopt his/her role as
a dancer/performer in the
video?
TOTAL 30

KEY TO CORRECTION

3. Agility 5. Agree
5.Power 2. Intensity 4. Disagree
4. Balance 1. Recreational activities 3. Agree
Wrap up 2. Agree
Answers may vary Answer may vary Answer may vary 1. Agree
Activities Post – Test Pre –Test Recap:

R E F E R E N CE S

Insel, P. M., & Roth, W. T. (2003). Fit & Well: Core Concepts and Labs in
Physical Fitness and Wellness (5th ed.). Boston: McGraw-Hill.

Seizer, F., & Whitney, E. (2003). Nutrition: Concepts and Controversies (9 th ed.).
Australia: Wadsworth.

Sizer, F. S., Piché, L. A., Whitney, N. S. (2012). Nutrition: Concepts and

Controversies (2nd ed.). Ontario: Nelson Education Ltd.