10

MAPEH (PE) Activity

Sheet
Quarter 2 – MELC 2
Engaging in Moderate to Vigorous Physical Activities
Physical Education 10 Engaging in Moderate to Vigorous Physical Activities
Activity Sheet No. 2
First Edition, 2020

Published in the Philippines

By the Department of Education
Region 6 – Western Visayas

Republic Act 8293, section 176 states that: No copyright shall subsist in any work
of the Government of the Philippines. However, prior approval of the government agency or
office wherein the work is created shall be necessary for exploitation of such work for profit.
Such agency or office may, among other things, impose as a condition the payment of
royalties.

This Learning Activity Sheet is developed by DepEd Region 6 – Western Visayas.

ALL RIGHTS RESERVED. No part of this learning resource may be reproduced or

transmitted in any form or by any means electronic or mechanical without written permission
from the DepEd Regional Office 6 – Western Visayas.

Development Team of Activity Sheet

Writer: John Mark G. Coo

Illustrator: John Mark G. Coo

Editor/s: Lolita G. Demapindan and Edwin G. Umadhay

Layout Artist: John Mark G. Coo

Schools Division Quality Assurance Team:

Edwin G. Umadhay
Arthur J. Cotimo
Lolita G. Demapindan
Felizardo S. Valdez III
Marve E. Gelera

Division of Guimaras Management Team:

Ma. Roselyn J. Palcat
Novelyn M. Vilchez
Elleda E. De la Cruz

Regional Management Team:

Ma. Gemma M. Ledesma
Josilyn S. Solana
Elena P. Gonzaga
Donald T. Genine
Introductory Message
Welcome to MAPEH 10!

The Learning Activity Sheet is a product of the collaborative efforts

of the Schools Division of Guimaras and DepEd Regional Office VI - Western
Visayas through the Curriculum and Learning Management Division
(CLMD). This is developed to guide the learning facilitators (teachers,
parents and responsible adults) in helping the learners meet the standards
set by the K to 12 Basic Education Curriculum.

The Learning Activity Sheet is self-directed instructional materials

aimed to guide the learners in accomplishing activities at their own pace and
time using the contextualized resources in the community. This will also
assist the learners in acquiring the lifelong learning skills, knowledge and
attitudes for productivity and employment.

For learning facilitator:

The MAPEH (Physical Education) Activity Sheet will help you facilitate the
teaching-learning activities specified in each Most Essential Learning Competency
(MELC) with minimal or no face-to-face encounter between you and learner. This
will be made available to the learners with the references/links to ease the
independent learning.

For the learner:

The MAPEH (Physical Education) Activity Sheet is developed to help you

continue learning even if you are not in school. This learning material provides you
with meaningful and engaging activities for independent learning. Being an active
learner, carefully read and understand the instructions then perform the activities
and answer the assessments. This will be returned to your facilitator on the agreed
schedule.
Name of Learner:____________________ Grade and Section:____________
Date: ___________________________

MAPEH ACTIVITY SHEET

Engaging in Moderate to Vigorous Physical Activities

I. Learning Competency with Code

Engages in moderate to vigorous physical activities for at least 60 minutes a day in
and out of school. PE10PF-IIc-h-45

II. Background Information for Learners

Good day learners !

This learning activity in Physical Education stresses that over-all fitness and wellness
of a person must be a top priority in this time of pandemic. Engaging in recreational activities
will help improve your lifestyle and gain positive outlook in life.With this platform, it will
strengthen your body and immunity to fight against diseases with right amount of sleep, rest
and eating healthy and nutritious foods.Fitness is a universal concern. In whatever activities
and undertakings you do, your fitness should always be taken into account if you are to
perform them effectively and efficiently. Fitness is not only for athletes, parents and other
members of the community. On this very time of health crises which we are facing different
constraints, still physical fitness program and initiatives must be a priority.
You will further learn the importance of healthy lifestyle and weight management that
makes you physically fit while staying in your home. You can have strength training using
improvised equipment such as lifting a bottle of coke (1.5 L), running, brisk walking, Yoga,
dance aerobic and Tae Bo work out that fits your interest. As we go through with the lesson,
don’t forget to observe safety measures in doing physical activities.

Accompanying DepEd Textbook and

III.
Educational Sites
Callo, Lualhati F. et al. Physical Education and Health 10 Learner’s Material ,
(Ist Edition) Meralco Avenue Pasig City, Vibal Group, Inc., 2015

IV. Activity Proper

1. Directions / Instructions

Below are the instructions which you need to follow as you perform the
activities. It is important for you to follow so that you can avoid injuries.
Minimum health protocols especially when going out should be observed
to avoid the spread of COVID 19.
 a. Wear appropriate attire such as rubber shoes, socks, t-shirts, shorts and
jogging pants.
b. Warm up first before performing the different fitness tests and physical
activities.
c. You can also follow the buddy system in doing the task. The buddy
system is a partnership between the person doing the test and the
person administering the test. You can ask help from your
parents/guardian or any member of the family who is/are capable of. If
you do so, follow the strict implementation of physical distancing,
wearing of face mask and consistent hand washing to prevent the
spread of COVID-19.
d. Make sure that the area is safe and secure for administering the test.
e. Correct and proper execution of the movements must be done.
f. Clean the area.
g. Assess yourself on how well you do the tasks and activities using the
rubrics on Part VII of this LAS.

Now, refresh your mind with the terms that you may encounter as you go
along with your lessons. These terms are related to fitness. Answer the cross-word
puzzle with the help of clues given.

Activity 1.Crossword Puzzle

1
E

2
A O 5

R E R C
C

4 S T I

F I E
3

1. It is a physical activity that is planned, structured and repetitive for the purpose of
conditioning any part of the body used to improve health and maintain fitness.

2. It simply means in the presence of or with oxygen. A type of moderate-intensity

physical activity that you can sustain for more than just a few minutes with the
objective of improving your cardio-respiratory fitness and your health.

3. It is a feeling of constant tiredness or weakness and can be a physical, mental and

emotional aspect which has been encountered by a person in his/her daily activities.
 4. This keeps the muscles flexible, strong, and healthy, and we need that flexibility to
maintain a range of motion in the joints.

5. The ability to do something difficult (resistance) which endures pain or suffering for a
long time.

Activity 2.Stretch it Out!

The following exercises with corresponding number of counts are for you to engage
in.These will help condition your body and prepare for more vigous activity. Are you ready?
Start the exercises!

 Jogging (3 mins.)
 Brisk walking (1 min.)
 Neck circumduction-clockwise and counterclockwise direction-(16 ct.
alternately)
 Bicep Stretch (16 cts.)
 Tricep Stretch (16 cts.)
 Deltoid Stretch (16 cts.)
 Shoulder rolls (16 cts.)
 Elbow push back (16 cts.)
 Arm Circumduction- clockwise and counterclockwise direction (16 ct.)
 Hip isolation (16 ct.)
 Forward lunge R and L alternately (16 cts.)
 Leg Kicks Forward R and L alternately (16 cts each)
 Ankle Stretching (16 cts)

To track your body’s progress and response to the activities being performed, you
need to know your heart rate. Heart rate is the number of heart beats per minute (BPM).
Remember that as you perform the activity your heart rate will eventually increase
depending on the intensity of the activity and the energy that you exert. That’s why you need
to compute your Maximum Heart Rate (MHR) and your Target Heart Rate (THR).

To get your Maximum Heart Rate, use this formula: 220- age

Example: If you are 16 years old, 220-16 = 204, therefore, your Maximum Heart Rate
(MHR) is 204. Basically, if you are 16 years old, your heart rate should not exceed 204 beats
per minute (bpm).Going beyond your maximum heart rate may cause you to collapse. So
you have to be cautious.
Now, aim to reach your Target Heart Rate (THR) for vigorous activity.

To get your Target Heart Rate (THR) for vigorous activity, use the formula below.

Vigorous (60-85%): MHR x 0.6=________________bpm

MHR x 0.85 = _______________bpm

This means that at vigorous activity, you should exert 60-85% of your energy.

Example:
MHR (204) x 60% (0.6) = 122.4 or 122 bpm (Minimum)
MHR (204) x 85% (0.85) = 173.4 or 173 bpm (Maximum)
This means that, if you are 16 years old performing vigorous activity, your Target Heart
Rate should be between 122 BPM – 173 BPM but should not exceed 204 BPM.
Below is the table that you can use to guide you with you Maximum Heart
Rate (MHR) and your Target Heart Rate (THR).

Age Maximum Heart Rate Target Heart Rate (THR) Target Heart Rate(THR)
(MHR) (60% or 0.6 – Minimum) (85% or 0.85 - Maximum)

15 years old 205 bpm 123 bpm 174 bpm

16 years old 204 bpm 122 bpm 173 bpm
17 years old 203 bpm 121 bpm 172 bpm
18 years old 202 bpm 120 bpm 171 bpm
19 years old 201 bpm 119 bpm 170 bpm
20 years old 200 bpm 118 bpm 169 bpm

Activity 3. TAEBOdy Work Out

TAEBO is a total body workout that comprises of techniques and
movements of Boxing and Kicking. The punches, kicks and combination of routines
will help you realize that physical fitness plays a vital part in our everyday living. As
we go along in this topic, you are expected to perform intense physical workout to
keep you fit and improve your fitness level.

Here are the basic movements for Tae Bo:

JAB CROSS UPPERCUT FRONT KICK

Front View SideView Front View SideView

SIDE KICK SQUAT BOXING SHUFFLE

2. Exercises / Activities

Now, level up your activity by performing the next task. Be sure to warm-up
thoroughly and perform stretching exercises prior to this routine.

Below is your TAEBO routine.Follow the duration given or you may revise it
according to your own pacing. Be guided with your target heart rate. Monitor your
heart rate before and after performing the activity.Record your result on the
space provided.

Heart Rate
Target Heart Heart Rate
Day TAEBO Routines Duration Pre-
Rate (THR) Post- Activity
Activity
A. Jabs R & L, 16 counts
B. Cross Jabs R & L 16 cts
C. Upper Cut R & L 16 cts
D. March in place 16 cts ____bpm to ____ bpm ____ bpm
E. Repeat A to C 64 cts ____ bpm
F. March in place 16 cts
G. Front Kick R & L foot 16 cts
5-8 H. Cross Kick R & L foot 16 cts
I. Side Kick R & L foot 16 cts
J. March in place 16 cts
K. Repeat G to I 64 cts
L. Boxing Shuffle 16 cts
M. March in place 16 cts
N. Repeat E 64 cts
O. Boxing shuffle 16 cts
P. March in place 16 cts
Q. Repeat K 64 cts
R. Boxing Shuffle 16 cts
S. March in place 16 cts
T. Cool Down 4 minutes

Put a check ( ∕ ) on the following activities below if you have performed the task.

Activity Yes No Remarks

Day 5
Day 6
Day 7
Day 8

After which, don’t forget to perform cool down activities.

Cool-down Activities

Arm Swinging Quadricep Stretch R & L Forward Lunge R & L

15 seconds 15 seconds 15 seconds

Shoulder Push R & L Side Stretch Hamstring Stretch

15 seconds 15 seconds 15 seconds

Calf Stretch
15 seconds

3. Processing Questions:

1. Did you accomplish the Tae Bo routines?

_____________________________________________________________________

2. Have you ever stopped in the middle of routine? If yes, why? If no, what did you
do to make your momentum going?
__________________________________________________________________________________________
 3. What round was the most exhausting? Why?

________________________________________________________________

4. Guide Questions

a. How did you find the activity?

_________________________________________________________
_________________________________________________________

b. What are the challenges you have faced throughout the task? Cite some examples.
_____________________________________________________
_________________________________________________________
c. What will you do to achieve over-all fitness and wellness as an individual?
_________________________________________________________
_________________________________________________________

5. Rubric for Scoring

Engage in moderate to vigorous physical activity by performing the

Tae Bo work out routine below. You may use music while doing the task.

TAEBOmbastic!

Round 1 Round 2

 Jab + Cross Left  Squat + Front Kick Left

 Jab + Cross Left + Front Kick  Squat + Front Kick Right + Jab
Right  Side Kick Right + Squat + Jab
 Jab + Cross Right + Cross
 Jab + Cross + Front Kick Left  March in place (16 cts.)
 Alternate Side Kicks Repeat 4 times
 Squat + Alternate Front Kicks
 March in place(16 cts.)
Repeat 4 times

Round 3

 Boxing Shuffle
 Jab Right + Cross Left + Jab Right
2x + Squat + Front Kick R and L
 Alternate Side Kick R and L + Jab
Right 2x + Cross + Front Kick R and
L alternately +Squat
Repeat 4 times
 Assess student’s performance in engaging in moderate to vigorous
physical activity using the rubric below.

Criteria Advance (4) Proficient (3) Approaching Developing (1)

Proficiency (2)
Positive attitude; Positive attitude; Inconsistent Poor attitude;
Always Most often attitude; Does not respond
Attitude determined to determined to Needs some to encouragement
finish the routine. finish the routine. encouragement to finish the
to finish the routine.
routine.
Consistently Often attends, Sometimes Does not attend,
Initiative and attends, prepares prepares and attends, prepares prepare and
participation and participates in participates in and participates participate in the
Taebo work out. Taebo work out. in the Taebo work Taebo work out.
out.
Does not execute
Always executes Often executes the Sometimes the the physical
Execution the physical physical activities executes the the activities with
activities with with proper and physical activities proper and correct
proper and correct correct execution. with proper and execution.
execution. correct execution.
Dependability Very dependable Dependable Inconsistently Not dependable
dependable
Observance of Always observe Often observe Sometimes Does not observe
safety safety measures safety measures observe safety safety measures
and minimum and minimum measures and and minimum
health protocol. health protocol. minimum health health protocol.
protocol.

Score Rating Description

18-20 95 - Excellent You performed like a well-trained athlete.

15-17 90 - Very Good Your capacity to endure pain and fatigue is

impressive.

12 -14 85 - Good You need to have a grit mindset to cope with

difficulties in doing the task.

9-11 80 - Fair You need to encourage yourself to push further

to actively engage in physical activities.

5-8 below 75 - Needs Improvement You need to set a commitment in doing physical
activities as part your daily routine to achieve
physical fitness.

V. Reflection
a. What health benefits have you achieved in performing the series of activities?

b. How important is keeping physically fit at this time of pandemic?

VI. Answer Key
5. ENDURANCE
4. STRETCHING
3. FATIGUE
2. AEROBIC
1. EXERCISE

Links and/or Other References

http://bearspots.blogspot.com/2007/09/cool-down-exercises.html?m=1
Warm up, cool down. American Heart Association
https://www.heart.org/en/healthy-living/fitness/fitness-basics/warm-up-cool-down.
https://health.gov/paguidelines/second-edition.
https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise/art-20045517
http://bearspots.blogspot.com/2007/09/cool-down-exercises,html
https://www.martinhealth.org/what-is-
exercise#:~text=Exercise%20is%20physical%20activity%20that,your%20heart%20r
ate%20during%20exercise
https://www.emedicinehealth.com/aerobic_exercise/article_em.htm
https://www.health.harvard.edu/staying-healthy/the-importance-of-stretching
https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/fatigue