Grade

 10  PE  Curriculum  

Challenges  and  New  Trends  
Hercules  P.  Callanta  
UP  College  of  Human  Kine?cs  
 Grade  10  PE  Curriculum  
First  and  Second  Quarter/Grading  Period  
 Lifestyle  and  Weight  Management  
(physical  ac?vity  and  ea?ng  habits)  
 Ac6ve  Recrea6on  (sports)  
 Suggested  ac?vi?es  
–  individual  and  dual  sports  
–  teams  sports  
–  fitness  ac?vi?es  (strength  training,  running  and  
walking  for  fitness,  yoga,  group  exercises)    
 
 Grade  10  PE  Curriculum  
Third  and  Fourth  Quarter/Grading  
Period  
 Other  Dance  Forms(Hip-­‐hop,  Street  
dance,  Cheer  dance,  Contemporary  
dance)    
Content  Standard  
 The  learner  demonstrates  understanding  of  
lifestyle  and  weight  management  to  promote  
societal  fitness.  
Performance  Standard  
 The  learner  maintains  an  ac8ve  lifestyle  to  
influence  the  physical  ac8vity  par8cipa8on  of  
the  community  and  society.  
   The  learner  prac8ces  healthy  ea8ng  habits  
that  support  an  ac8ve  lifestyle.  
 
First  and  Second  Quarter/Grading  Period    
Learning  Competencies  
The  learner…  
•  assesses  physical  ac?vity,  exercise  and  ea?ng  habits  
•  determines  risk  factors  for  lifestyle  diseases  (obesity,  
diabetes,  heart  disease)  
•  engages  in  moderate  to  vigorous  physical  ac?vi?es  for  at  
least  60  minutes  a  day  in  and  out  of  school  
•  applies  correct  techniques  to  minimize  risk  of  injuries  
•  analyzes  the  effects  of  media  and  technology  on  fitness  and  
physical  ac?vity    
•  cri?ques  (verifies  and  validates)  media  informa?on  on  
fitness  and  physical  ac?vity  issues  
•  expresses  a  sense  of  purpose  and  belongingness  by  
par?cipa?ng  in  physical  ac?vity-­‐related  community  services  
and  programs    
Third  and  Fourth  Quarter/Grading  Period  
The  learner…  
•  assesses  physical  ac?vity,  exercise  and  ea?ng  habits  
•  determines  risk  factors  for  lifestyle  diseases  (obesity,  
diabetes,  heart  disease)  
•  engages  in  moderate  to  vigorous  physical  ac?vi?es  for  at  
least  60  minutes  a  day  in  and  out  of  school  
•  applies  correct  techniques  to  minimize  risk  of  injuries  
•  analyzes  the  effects  of  media  and  technology  on  fitness  and  
physical  ac?vity    
•  cri?ques  (verifies  and  validates)  media  informa?on  on  
fitness  and  physical  ac?vity  issues  
•  expresses  a  sense  of  purpose  and  belongingness  by  
par?cipa?ng  in  physical  ac?vity-­‐related  community  services  
and  programs  
•  recognizes  the  needs  of  others  in  a  real  life  and  meaningful  
way  
 Lifestyle  and  Weight  Management  
•  Physical  ac?vity  requirements  for  apparently  healthy,  
and  overweight  and  obese  individuals;    
•  The  benefits  of  mee?ng  physical  ac?vity  requirements  
for  apparently  healthy  overweight  and  obese  
individuals;    
•  Guidelines  on  exercise  for  weight  loss;  
•  Strategies  on  exercise  for  weight  loss  
•  Some  barriers  and  facilitators  to  change  associated  
with  par?cipa?on  in  physical  ac?vi?es;    
•  Some  methods  toward  improving  exercise  compliance;  
and,    
•  The  different  stages  of  lifestyle  change  and  their  
corresponding  enhancers/modifiers    
 CATEGORIES  OF  PHYSICAL  ACTIVITIES  
•  Ac?ve  Daily  Tasks  
•  Programmed  Physical  Ac?vi?es  
•  High-­‐Impact  Play  (Unstructured  Spontaneous  
Play)  
•  Muscle  Strengthening  and  Flexibility  Ac?vi?es  
•  Ac?vi?es  in  the  Workplace    
•  Balance  and  Coordina?on  
 Physical  Ac?vity  Requirement  (FITT  
Principle)  

 F  -­‐  requency  
 I  -­‐  ntensity  
 T  -­‐  ime  
 T  –  ype  
 Pro  -­‐  gression  
 Exercise  Prescrip?on  
•  150  –  250  min  of  moderate-­‐to-­‐vigorous  rhythmic,  
con?nuous  physical  ac?vity  weekly,  or;  
•  75  –  125  min  of  vigorous  physical  ac?vity  weekly,  
or;  
•  A  combina?on  of  the  two.  
•  Resistance  /  strength  training  2  –  3  ?mes  weekly  
on  non-­‐consecu?ve  days  
•  Flexibility  training  3  –  4  ?mes  weekly  
•  Progression  when  fitness  gains  are  apparent  
 
Recommended  Physical  Ac?vity  Levels  
Children  Aged  5  –  17  years  
Frequency:  Daily  
Intensity:  Moderate  to  
vigorous  
Time:  60  minutes  
Type:  Mostly  aerobic,  with  
some  strengthening    
   ac?vi?es  through  
play,  jumping,  running    
Recommended  Physical  Ac?vity  Levels  
Adults  Aged  18  –  64  yrs  
Frequency  -­‐  most  days  of  the  
 week  
Intensity  -­‐  Moderate  to  
vigorous  
Time  -­‐  at  least  150  min/week  
or    75  min/week;  several  bouts  
of    10  min  aerobic  ac?vity  
Type  -­‐  Mostly  aerobic;  some  
 muscle-­‐strengthening  
 exercises      
 
Recommended  Physical  Ac?vity  Levels  
Adults  Over  65  yrs  
Frequency  –  most  days    
 of  the  week    
Intensity  –  moderate  to  
   vigorous  
Time  –  totaling  150  min  
   weekly/10-­‐  min  
     segments    
Type  –  aerobic  +  muscular  
strengthening  2  x  weekly  
 Exercise  Prescrip?on  
Aerobic  Ac?vi?es  
Select  modality  based  on  co-­‐
morbidity  and  preference  

Wt  bearing   Wt  bearing   Non-­‐wt  b’ring  

impact   Low-­‐impact   Non-­‐impact  
Running   Stair-­‐master   Cycling  
Step  aerobics   Ellip?cal  trainer   Rowing  
Low-­‐impact   Swimming  
Skipping   aerobics   Water-­‐based  
Stair  climbing   (Dance)   training  
Jumping  jacks   Arm-­‐cranking  

                                                               safety  

                                                               calories  burnt  
 Benefits  of  Physical  Ac?vity  
Strong evidence Moderate to strong Moderate evidence
   
    evidence
   
Lower risk of early death Better functional health (for Lower risk of hip fracture
Lower risk of coronary heart older adults)
disease Lower risk of lung cancer
Lower risk of stroke Reduced abdominal obesity
Lower risk of high blood Weight maintenance after Lower risk of endometrial
pressure weight loss cancer
Lower risk of adverse blood
lipid profile Better cognitive function (for Increased bone density
Lower risk of type 2 diabetes older adults)
Lower risk of metabolic     Improved sleep quality  
syndrome
Lower risk of colon cancer
Lower risk of breast cancer
Prevention of weight gain
Weight loss
Improved cardiorespiratory
and muscular fitness
Prevention of falls
Reduced depression
   
 Related  to  Exercise  
Physical  ac6vity  through  daily  rou6ne  (non-­‐
structured,  incidental)  lays  down  the  founda6on  
for  exercise,  play  and  sports  (structured,  
programmed).  
 
Exercise  is  not  as  effec6ve  if  sedentary  during  
most  of  the  day.  
 
For  every  hour  of  uninterrupted  siTng,  take  a  2  
min  physical  ac6vity  break.      
Physical  Ac?vity  Requirement  
Compliance  
    
Barriers  to  Change

(Hoeger,  2009)  
  Lack of core values
  Procrastination
  Preconditioned cultural beliefs
  Gratification
  Risk Complacency
  Complexity
  Indifference and helplessness
  Rationalization
  Illusions of invincibility
Overcoming  Barriers  to  Change  
Barrier   Strategy  
Lack  of  ?me   Iden?fy  available  ?me  slots  
Social  influence   Explain  interest;  join  groups  
Lack  of  energy   Appropriate  scheduling  
Lack  of  mo?va?on   Develop  support  
Fear  of  injury   Exercise  appropriately  
Lack  of  skill   Ac?vity  selec?on  

Lack  of  resources   Ac?vi?es  with  minimal  expense  

Weather   Home-­‐based  ac?vi?es  

Travel   Portable  gadgets  

Exercise/exercise
dropout cycle Contemplating ex.
Find excuses for not Realize need for
exercising exercise

Consider
Stop Exercising
fitness course

Enroll in
Course Ends fitness
course
Participate in
exercise