PHYSICAL

EDUCATION
PHYSICAL FITNESS
Grade 10
 Competencies

o Understand the dynamic stretching and cool down

o Differentiate the mass media to social media
o Explain the importance of Healthy Habits

Notes and Instructions

• Complete the given task in this module

• Make sure to search my Facebook account: Pacita Vien Jalandoon and
message me your full name, age, and year so that I can help you with your
modular experiences
• Your facebook account will also help you to our lessons via video call with
your other classmates
• I expect your message in this particular dates August 24, 2020 – August 30,
2020
• This module is only for JEDSAI Students only
 PRE TEST

Access your Physical activity and eating habits by putting your answers in the third column. The out a
check in the first column if you are doing the healthy habit or a cross mark if you do not.

Y/N ACTIVITY ALWAYS, SOMETIMES OR

NEVER

Eating a healthy breakfast such as

wheat bread, milk, and eggs

Doing exercise regularly such as

jogging, biking, and playing
sports

Walking your pet dog outside you

house once or twice a week

Playing games with your gadget

for two to three hours a day

Eating healthy snacks such as

fruits

Eating vegetables during lunch or

dinner

Sleeping for 8-10 hours a day

Using stairs instead of taking the

elevator when you are inside a
building
 Lesson 1- YOUR HEALTH HABITS OF A HEALTH LIFESTYLE

What is a healthy lifestyle ?

To be healthy means an individual must have a proportional body structure and be mentally sharp
in making sound decisions. A lifestyle is the typical way of life of a person group, or culture.

Benefits of a Healthy Lifestyle

1. Controll Weight
2. Figths diseases
3. Increases energy
4. Impoves mood
5. Improves Life span

Guidelines on Improving One’s Lifestyle and Weight Managemant

1. Prepare a physical activity program
2. Know your energy expenditure
3. Know your recommended energy and nutrient intake
a. Fat-soluble Vitamins
b. Minerals
Risks factors for Noncommunicable Diseases

• Heart Ailment
o Age
o Heredity
• Type 1 Diabetes (Juvenile Diabetes)
o Environmental factors
o Dietary Factors
• Type 2 Diabetes
o Weight
o Inactivity
o Age
 Post test

Answer the following questions:

1. Determine the desirable habits that lead to a healthy lifestyle

2. What are the benefits of a healthy lifestyle?

3. What is RNI

4. Name the different nutrients needed by adolescents

5. Enumerate three noncommunicable diseases related to lifestyle and their risk factors
 Lesson 2 Dynamic Stretching and Cool Down Exercises

Dynamic Stretching
Proper warm-up loosens one’s muscle and tendons to increase the range of motion of joints and to
warm up the body by increasing body heat and blood flow
For aerobic sports such as soccer, basketball, tennis and volleyball, proper-warm has two
components:
Aerobic exercises
Dynamic Stretching

A warm-up begins with five to 10 minutes of jogging at a very easy pace or approximately 40
percent of maximum heart rate, and then increasing to 60 percent followed by a five minute to recovery
period.

Examples of dynamic stretches:

a. Straight-leg march
b. Scorpion
c. Hand walks
Cool down exercises
Are light exercises that help your body transition from working hard to resting stage
Example:
1. Walking
2. Stretching the Legs
3. Stretching the chest
4. Stretching the arms
5. Stretching out the core
6. Dancing
7. Yoga
 PRE TEST

Give a 5 example of Social Media.

Social
Media

1. Of all social media, what is your favorite? Explain.

 Lesson 3 The role of Social Media and Technology in Promoting Fitness and Physical Activity

Media
the communication outlets or tools used to store and deliver information or data. The term refers to
components of the mass media communications industry, such as print media, publishing, the news
media, photography, cinema, broadcasting (radio and television), and advertising
The Term media in its modern application relating to communication channels was first used by
Canadian communications theorist Marshall McLuhan, who stated in Counterblast (1954): "The
media are not toys; they should not be in the hands of Mother Goose and Peter Pan executives.
They can be entrusted only to new artists because they are art forms." By the mid-1960s, the term
had spread to general use in North America and the United Kingdom. The phrase "mass media"
was, according to H.L. Mencken, used as early as 1923 in the United States.
The term "medium" (the singular form of "media") is defined as "one of the means or channels of
general communication, information, or entertainment in society, as newspapers, radio, or
television."

Technology
("science of craft", from Greek, techne, "art, skill, cunning of hand"; and logia) is the sum of
techniques, skills, methods, and processes used in the production of goods or services or in the
accomplishment of objectives, such as scientific investigation. Technology can be the knowledge
of techniques, processes, and the like, or it can be embedded in machines to allow for operation
without detailed knowledge of their workings. Systems (e.g. machines) applying technology by
taking an input, changing it according to the system's use, and then producing an outcome are
referred to as technology systems or technological systems.

What is a fitness gym?

A health club (also known as a fitness club, fitness center, health spa, and
commonly referred to as a gym) is a place that houses exercise equipment for
the purpose of physical exercise.

A fitness app
an application that can be downloaded on any mobile device and used anywhere to get fit. Apps
can perform various functions such as allowing users to set fitness goals, tracking caloric intake,
gathering workout ideas, and sharing progress on social media to facilitate healthy behavior change.
They can be used as a platform to promote healthy behavior change with personalized workouts,
fitness advice and nutrition plans. Fitness apps can work in conjunction with wearable devices to
synchronize their health data to third-party devices for easier accessibility. Through using
gamification elements and creating competition among friends and family, fitness apps can help
incentive users to be more motivated.
A treadmill
a device generally for walking, running or climbing while staying in the same place. Treadmills
were introduced before the development of powered machines, to harness the power of animals or
humans to do work, often a type of mill that was operated by a person or animal treading steps of
a treadwheel to grind grain. In later times, treadmills were used as punishment devices for people
sentenced to hard labour in prisons. The terms treadmill and treadwheel were used interchangeably
for the power and punishment mechanisms.
 POST TEST

Answer the following question:

Name at least three positive effects of media in fitness.

How does technology affect the promotion of physical fitness programs?