1 MODULE 1- ACTIVE RECREATION (FITNESS)

2 MODULE 1- ACTIVE RECREATION (FITNESS)

PROGRAM OUTCOMES

The College of Teacher Education:

At the end of the program, the graduates should be able to:

a. Explain the English language system, history, and development comprehensively;

b. Communicate effectively, fluently, and creatively using the English language in any cultural and
social setting;
c. Facilitate learning of the English language;
d. Work efficiently in any setting across the globe;
e. Display proficiency in job placement interviews;
f. Participate in discussions with various language systems; and
g. Produce well-written texts for research, academic, and professional purposes.

COURSE TITLE PATHFIT 4- Physical Activities toward Health and Fitness 4: Group Exercise, Outdoor
and Adventure Activities

COURSE DESCRIPTION

The course helps students demonstrate understanding of societal fitness in promoting an active
lifestyle. It also allows them to value lifestyle and weight management to promote societal fitness and
maintains an active lifestyle to influence the physical activity participation of the community and society
practices healthy eating habits that support an active lifestyle.

The course includes simple yet creates a big impact to student’s fitness with series of lessons and
activities that offer a variety of modalities for ultimate engagement and content retention. Each module
contains a series of lessons that include introduction of content, and repeated opportunity to practice that
content, along with an activity per lesson, and exam at the end of the course.

COURSE LEARNING OUTCOMES

In this course, you should be able to:

1. execute the different fitness activities related to the course;
2. analyze the different practices of health-related and skill-related activities; and
3. identify the different group exercises and recreational activities.
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INTRODUCTION

Active recreation is leisure time physical activity undertaken outside of structured, competition
sport. It is a set of activities within the wider range of physical activity options that also include active living,
active transport and sport.

Changes in society mean that people are increasingly time constrained, and although they are more
health conscious, they are now more likely to choose flexible options that fit their busy schedules and allow
for personal goals and definitions of success, rather than the traditional structured time and place
requirements of organized sports.

MODULE1- Active Recreation ( Fitness)

SPECIFIC LEARNING OUTCOMES

SPECIFIC LEARNING OUTCOMES

In this lesson, you are expected to:

1. demonstrate understanding of concepts related to weight management: obesity, overweight, eating

disorders, and their prevention;

2. make a healthy lifestyle choice by following healthy practices;

3. demonstrate the proper walking techniques (walking posture, walking arm motion, foot motions, stride);
and

4. create and integrate a safe and progressive yoga routine.

PRE-ASSESSMENT

Instruction: Choose the letter of the correct answer. Write the letter of your choice before each number.

1. In the late 1800s and early 1900s, yoga masters traveled to the West causing an increase in attention
and followers.
a. Modern Yoga b. Post-classical Yoga c. Classical Yoga
2. It also aims to achieve wisdom by cleansing the body and mind and to explore the connection
between the physical and the spiritual life.
a. Modern Yoga b. Post-classical Yoga c. Classical Yoga
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3. It is defined as Hindu spiritual and ascetic discipline that includes breath control, simple meditation of
specific bodily postures, which is widely practiced for health and relaxation.
a. Yoga b. Meditation c. Hindu exercise
4. It is not strolling or even walking at a moderate pace.
a. Brisk walking b. Brisk running c. Walking
5. The person who suffers from this eating disorder will frequently lose control over his/her eating.
a. Bulimia Nervosa b. Binge Eating Disorder c. Anorexia Nervosa
6. The father of yoga.
a. Jitanjali b. Patanjali c. Bengali
7. It is defined as Hindu spiritual and ascetic discipline that includes breath control, simple meditation of
specific bodily postures, which is widely practiced for health and relaxation.
a. Yoga b. Meditation c. Hindu exercise
8. It is not strolling or even walking at a moderate pace.
a. Brisk walking b. Brisk running c. Walking
9 The person who suffers from this eating disorder will frequently lose control over his/her eating.
a. Bulimia Nervosa b. Binge Eating Disorder c. Anorexia Nervosa
10 This eating disorder is characterized by repeated binge eating followed by endeavors that compensate
for the overeating such as forced vomiting, excessive exercise, or extreme use of laxatives or diuretics.
a. Emotional Eating b. Bulimia Nervosa c. Bulimia Nervosa

LESSON MAP

This map shows the relationship of the three domains of active recreation of how to be physically fit. It
gives a meaningful action towards an active lifestyle.
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CONTENT

ENGAGE Ask Yourself

Instruction: Complete the IRF strategy below about how well you know in terms of executing yoga and brisk
walking.

Initial:
______________________________________________________________________________________
______________________________________________________________________

Revised:

______________________________________________________________________________________
______________________________________________________________________

Final:

______________________________________________________________________________________
__________________________________________________________________

EXPLORE Going Beyond

Healthy Lifestyle and Weight Management

Overweight and Obesity

Both overweight and obesity imply a condition of excess weight of a

person. Being overweight means having more body weight than is considered
normal or healthy for one’s age or build. Being overweight does not
necessarily imply excess fat. People like athletes and bodybuilders can be
overweight but obese.

Eating Disorders

Eating disorders are actually serious and often result

to fatal illnesses that causes severe disturbances to a
person’s eating behaviors and weight regulation. They are
serious emotional and physical problems that can have life-
threatening consequences for both females and males.
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Types of Eating Disorders

1. Anorexia Nervosa

The person fiercely limit the quality of food

he/she consumes and views himself/herself as
overweight, even when he/she is clearly underweight.
The risk of death is highest in individuals with this type
of disorder.

2. Bulimia Nervosa

This eating disorder is characterized by repeated

binge eating followed by endeavors that compensate
for the overeating such as forced vomiting, excessive
exercise, or extreme use of laxatives or diuretics.

3. Binge Eating Disorder

The person who suffers from binge eating disorder will
frequently lose control over his/her eating. Unlike
bulimia nervosa, episodes of binge eating are not
followed by compensatory behaviors such as purging,
fasting, or excessive exercise.

4. Emotional Eating

It is when a person uses food as a way to deal with

feelings instead of satisfying his/her hunger. Any have
experienced finishing a whole bag chips out of boredom or
drowning cookie after cookie while cramming for a big test.
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Mindful Eating

To be mindful is to use minds to look inside, outside,

and all around to consider our actions and how these affect
ourselves, others, and the world around us.

 Mindfulness is usually associated with meditation

and stress relief but it can also be a powerful tool
when choosing what we eat, how we are eating, and
how our choices affect our health and that of our
environment. Just ask yourself who, what, when,
where, why, and how.

Proper Brisk Walking

The proper posture for brisk walking is to stand up straight, bend your elbows and relax your
shoulders. Look straight ahead and start walking, heal to toe. Move your arms forward and back as you walk.
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Relax your hands instead of clenching your fists. Try walking on soft surfaces because you see use ore
energy doing so.

Benefits of Brisk Walking

 Walking is a great cardio exercise and it strengthens your heart and reduces your risk of heart
disease and stroke.
 Regular walking lowers risk of type 2 diabetes by around 60%, and you will less likely to develop
cancer of the colon, breast, or womb by 20%.
 Walking helps you lose weight by burning around 75 calories at 2 mph for 30 minutes.
 Walking prevents dementia. Older people who walk six miles or more per week are more likely to
avoid brain shrinkage and preserve memory as the years pass.
 Walking tones up the calves, quads, and hamstrings.
 Walking boosts vitamin D from the sun and is the perfect way to enjoy the outdoors.
 Walking gives you energy by boosting your circulation and increases oxygen supply to every cell in
your body, helping you to fell more alert and alive.
 Walking makes you happy. Studies show that brisk walking is an effective antidepressant in mild to
moderate cases of depression, releasing feel-good endorphins while reducing stress and anxiety.
9 MODULE 1- ACTIVE RECREATION (FITNESS)

Yoga

Yoga is defined as Hindu spiritual and ascetic discipline that includes breath control, simple
meditation of specific bodily postures, which is widely practiced for health and relaxation.

History of Yoga

The development of yoga can be traced back to over 5,000 to 10, 000 years ago. Yoga came from
the Sanskrit word Yuj which means “union of the individual and universal consciousness.” Patanjali came to
this earth to give this knowledge of yoga that came to be known as the Yoga Sutras. Patanjali, father of yoga,
and his Sutras have great influence on modern yoga. The periods were divided into classical yoga, post-
classical yoga, and modern period.
1. Classical yoga

Patanjali classified yoga in an “eight limbed path.”

 Yama- universal morality
 Niyama- personal observances
 Asanas- body postures
 Pranayama- breathing exercises
 Pratyahara- control of the senses
 Dharana- concentration and cultivating inner perceptual awareness
 Dhyana- devotion; meditation on the divine
 Samadhi- union with the divine
2. Post-classical yoga

The system of practices was designed to revitalize and lengthens life and the physical body. It also aims
to achieve wisdom by cleansing the body and mind and to explore the connection between the physical and
the spiritual life.
3. Modern yoga
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In the late 1800s and early 1900s, yoga masters traveled to the West causing an increase in attention
and followers. As a result, in 1920s and 1930s, Hatha yoga, or the process of achieving a healthy mind-body
connection, was strongly promoted in India.

Benefits of Yoga

Physical Benefits
 Improves flexibility
 Increases muscle strength and tone
 Increases one’s blood flow
 Boosts your immune system
 Improves one’s posture
 Prevents digestive problems
 Maintains a balanced metabolism

Mental Benefits
 Decreases stress levels
 Activates your inner peace
 Increases one’s awareness and mindfulness
 Helps to achieve better sleep

EXPLAIN Thinking Aloud

Process questions:

Based on your understanding about the topic, answer the following questions briefly and concisely.

1.How important is it to manage a healthy weight to avoid developing eating disorders especially the youth
like you today?

______________________________________________________________________________________
______________________________________________________________________________________

2. What benefits do we gain from a regular workout on brisk walking?

______________________________________________________________________________________
______________________________________________________________________________________
3.What benefits does yoga give to the body?

______________________________________________________________________________________
______________________________________________________________________________________

4. Why perform yoga?

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______________________________________________________________________________________
______________________________________________________________________________________

5. Why is walking considered the best regular exercise? Support your answer.

______________________________________________________________________________________
______________________________________________________________________________________

6. How do media influence the idea of a “perfect” body shape and size and how can one critically address
these?

______________________________________________________________________________________
______________________________________________________________________________________

TOPIC SUMMARY

 Healthy eating understands what nutrients are available in the food a person eats and how the
body uses them to be able to manage overweight and obesity.
 Eating disorders result in fatal illnesses that clause several disturbances to a person’s eating
behaviors.
 Mindfulness is usually associated with meditation and stress relief but it can also be a powerful
tool when choosing what to eat, the manner of eating, and how one’s choices affect personal
health and environment.
 Brisk walking requires one to move at least 4.5-5.5 mph.
 For walking techniques of faster walking, one should follow the walking posture, arm motion stride,
and foot motion.
 The best food for walkers is a healthier balanced amount of protein, carbohydrates, and fats, as
well as hydration during walking.
 Yoga is a Hindu spiritual and ascetic discipline that includes breath control, simple meditation, and
the adoption of specific bodily postures, which is widely practiced for health and relaxation.
 Yoga injuries are prevented when movements are performed with ease, staying in the safe zone.

POST-ASSESSMENT

Instruction: Choose the letter of the correct answer. Write the letter of your choice before each number.

1. In the late 1800s and early 1900s, yoga masters traveled to the West causing an increase in attention
and followers.
a. Modern Yoga b. Post-classical Yoga c. Classical Yoga
2. The system of practices was designed to revitalize and lengthens life and the physical body.
12 MODULE 1- ACTIVE RECREATION (FITNESS)

a. Modern Yoga b. Post-classical Yoga c. Classical Yoga

3. It also aims to achieve wisdom by cleansing the body and mind and to explore the connection
between the physical and the spiritual life.
a. Modern Yoga b. Post-classical Yoga c. Classical Yoga
4. Patanjali classified yoga in an “eight limbed path.”
a. Modern Yoga b. Post-classical Yoga c. Classical Yoga
5. Came from the Sanskrit word Yuj which means “union of the individual and universal consciousness.”
a. Yoga b. Aerobics c. Brisk walking
6. The father of yoga.
b. Jitanjali b. Patanjali c. Bengali
7. It is defined as Hindu spiritual and ascetic discipline that includes breath control, simple meditation of
specific bodily postures, which is widely practiced for health and relaxation.
b. Yoga b. Meditation c. Hindu exercise
8. It is not strolling or even walking at a moderate pace.
b. Brisk walking b. Brisk running c. Walking
9. The person who suffers from this eating disorder will frequently lose control over his/her eating.
b. Bulimia Nervosa b. Binge Eating Disorder c. Anorexia Nervosa

10. This eating disorder is characterized by repeated binge eating followed by endeavors that
compensate for the overeating such as forced vomiting, excessive exercise, or extreme use of
laxatives or diuretics.
b. Emotional Eating b. Bulimia Nervosa c. Bulimia Nervosa

REFERENCES

Book:
 Miranda, Q. et. al.2018.MAPEH 10 For Today’s Learner.Teachers Wraparound
Edition.The Phoenix Publishing House Inc.Quezon City.

Electronic Sources:
 Ali, S. (2012). The Correct Way to Brisk Walking for Better Health. Retrieved from
https://www.youtube.com/watch?v=hOS1wq7SyyE. Retrieved 12 February 2021.
 Samante, R. (2020). Lifestyle and Weight Management Physical Education 9. Retrieved from
https://www.youtube.com/watch?v=La2--yl77eg. Retrieved 10 February 2021.
 Sports and Recreation Victoria (2018). Active recreation. Retrieved from
https://sport.vic.gov.au/our-work/participation/active-recreation. Retrieved 10 February 2021.
 Yoga with Kassandra (2018). 10 min Morning Yoga Full Body Stretch. Retrieved from
https://www.youtube.com/watch?v=4pKly2JojMw. Retrieved 10 February 2021.
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