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Physical
Education
Quarter 1 – Module 1
Active Recreation (Sports)

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Physical Education – Grade 10
Alternative Delivery Mode
Quarter 1 – Module: Active Recreation (Sports)

Assesses physical activity, exercise and eating habits (PE10PF-Ia-h-39)

First Edition, 2020
Republic Act 8293, section 176 states that: No copyright shall subsist in any work
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Borrowed materials (i.e., songs, stories, poems, pictures, photos, brand names,
trademarks, etc.) included in this module are owned by their respective copyright
holders. Every effort has been exerted to locate and seek permission to use these
materials from their respective copyright owners. The publisher and authors do not
represent nor claim ownership over them.

Published by the Department of Education

Secretary: Leonor Magtolis Briones
Undersecretary: Diosdado M. San Antonio
Development Team of the Module
Writer : Leah Joy E. Ongleo
Editor : Amelia F. Bulaong
Edna C. Diaz, PhD
Reviewer : Melissa Santiago
Illustrator : Leah Joy E. Ongleo
Layout Artist : Leah Joy E. Ongleo
.
Management Team :
Norma P. Esteban, EdD, CESO V
Fatima M. Punongbayan
Arnelia R. Trajano, PhD
Salvador B.Lozano
Amelia F. Bulaong
Nora C. Lising, PhD
Ma. Victoria C. Vivo, EdD
Eliodora P. Santos
Printed in the Philippines by Department of Education
Schools Division of City of Malolos
Office Address: McArthur Highway, Bulihan, City of Malolos, Bulacan
Telephone Number: (044) 812-2006 and (044) 812-2007

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 10

Physical
Education
Quarter 1 – Module 1
Active Recreation (Sports)

iii
Introductory Message
For the facilitator:

Welcome to the MAPEH Alternative Delivery Mode (ADM) Module on

Active Recreation!

This module was collaboratively designed, developed and reviewed

by educators both from public and private institutions to assist you,
the teacher or facilitator in helping the learners meet the standards set
by the K to 12 Curriculum while overcoming their personal, social, and
economic constraints in schooling.

This learning resource hopes to engage the learners into guided and
independent learning activities at their own pace and time.
Furthermore, this also aims to help learners acquire the needed 21st
century skills 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. Furthermore, you
are expected to encourage and assist the learners as they do the tasks
included in the module.

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For the learner:

Welcome to the MAPEH 10 Alternative Delivery Mode (ADM) Module

on Active Recreation!

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
resource while being an active learner.

This module has the following parts and corresponding icons:

This will give you an idea of the

What I Need to Know
skills or competencies you are
expected to learn in the module.
This part includes an activity that
What I Know
aims to check what you already
know about the lesson to take. If
you get all the answers correct
(100%), you may decide to skip this
module.
What’s In This is a brief drill or review to help
you link the current lesson with the
previous one.
In this portion, the new lesson will
What’s New
be introduced to you in various
ways; a story, a song, a poem, a
problem opener, an activity or a
situation.
This section provides a brief
What is It
discussion of the lesson. This aims
to help you discover and
understand new concepts and
skills.
What’s More This comprises activities for
independent practice to solidify
your understanding and skills of
the topic. You may check the
answers to the exercises using the
Answer Key at the end of the
module.
What I Have Learned This includes questions or blank
sentence/paragraph to be filled

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 into process what you learned from
the lesson.
What I Can Do This section provides an activity
which will help you transfer your
new knowledge or skill into real life
situations or concerns.
This is a task which aims to
Assessment
evaluate your level of mastery in
achieving the learning competency.
In this portion, another activity will
Additional Activities
be given to you to enrich your
knowledge or skill of the lesson
learned.
This contains answers to all
Answer Key
activities in the module.

At the end of this module you will also find:

References This is a list of all sources

used in developing this
module.

The following are some reminders in using this module:

1. Use the module with care. Do not put unnecessary mark/s on any part
of the module. Use a separate sheet of paper in answering the exercises.
2. Don’t forget to answer What I Know before moving on to the other
activities included in the module.
3. Read the instruction carefully before doing each task.
4. Observe honesty and integrity in doing the tasks and checking your
answers.
5. Finish the task at hand before proceeding to the next.
6. Return this module to your teacher/facilitator once you are through with
it.
If you encounter any difficulty in answering the tasks in this module, do
not hesitate to consult your teacher or facilitator. Always bear in mind
that you are not alone.

We hope that through this material, you will experience meaningful

learning and gain deep understanding of the relevant competencies. You
can do it.

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 What I Need to Know

This module was designed and written with you in mind. It is here to
help you master the topics in the Active Recreation (Sports). The scope of
this module permits it to be used in many different learning situations. The
language used recognizes the diverse vocabulary level of students. The
lessons are arranged to follow the standard sequence of the course. But the
order in which you read them can be changed to correspond with the
textbook you are now using.

Most Essential Learning Competencies (MELCs)

After going through this module, you are expected to:

1. Assesses physical activity, exercise and eating habits (PE10PF-Ia-

h-39)

Lesson 1 Lifestyle and Weight Management

Lesson 2 Physical Fitness

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 Lesson

1 Lifestyle and Weight

Management

What I Know

Direction: Read the following statements carefully. On the blank before

each number, put a check mark on the statements that apply to you.

1. I engage in physical 9. I spend quality time

activities for at least 30 with family, friends, and
minutes several days a others in my social circle.
________ week. ________

2. I engage in physical 10. I try to eat vegetables

activities that challenge and fruits as much as I
________ ________
my heart rate. can.

3. I do not stress myself 11. I take note of what

about schoolwork food labels say.
________ ________
deadlines.
4. I make sure I have my 12. I do not easily fall for
own personal time fads and hypes on TV
________ ________
about fitness, health, and
nutrition.

5. I take care of the 13. I have a first aid kit

environment by doing handy and I know how to
small deeds such as use it.
________ throwing my trash into ________
trash bin.

6. I do warm-up 14. I always find time to

stretching and cooling do leisure activities.
________ ________
down exercises.

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 7. I assess my physical 15. I manage my time
fitness level and my well, allotting ample time
participation in physical for schoolwork, leisure,
________ activities. ________ and rest.

8. I wear a seatbelt 16. I am conscientious

whenever I occupy the with what I eat.
________ ________
front seat of the car.

Let’s see how you scored in the self-assessment. Count the number of
check marks to know your healthy Lifestyle Assessment rating.

Excellent 13-16

Good 9-12

Fair 5-8

Needs Improvement 0-4

Evaluate your results. Does your lifestyle prove to be beneficial or

detrimental to your overall health? Take note of your daily habits for these
can greatly affect your life. At the end of the module, it is expected that the
number of your check marks (P) will be more than your initial results in this
pre-assessment.

What’s In

Direction: On each respective column, put a √ on the practice that show

healthy weight management and X on the unhealthy ones. Explain your
reason briefly.

Practice Healthy Unhealthy Reason

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1. Eating fruits daily.

2. Eating in moderation.

3. Skipping meals on a
regular basis.
4. Consuming sweets
uncontrollably.

5. Substituting water for

rice.
6. Eating meat products
moderately.
7. Choosing to eat home
cooked meals rather
than buying fast food
items.
8. Leaving out vegetables
when eating.
9. Minimizing intake of
deep fried food

10. Drinking beverages,

like soft drinks, as the
first option.

What’s New

Daily Self Monitoring

Direction: Complete the worksheet. Do this in your activity notebook.

Weight (kg) BMI Physical activities to improve or maintain

_______ _____ BMI
Height (m²) _____________________________________
_______

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 DAILY FOOD LOG

Sun Mon Tue Wed Thu Fri Sat

Breakfast

AM
Snack

Lunch

PM
Snack

Dinner

MONTHLY PHYSICAL ACTIVITY LOG

August Sun Mon Tue Wed Thu Fri Sat

Week 1

Week 2

Week 3

Week 4

What is It

LESSON 1: Lifestyle and Managing It

The way in which an individual lives is called lifestyle. This includes the
typical patterns of an individual’s behavior like everyday routine at home, in

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school, or at work; eating, sleeping, and exercise habits, and many others.
These patterns of behavior are related to elevated or reduced health risk.

Managing your lifestyle entails making modifications in your routine

especially in those aspects that elevate health risks. Food choice, physical
activity, and eating habits are some of the aspects of your lifestyle that can
be modified to improve it. These modifications should be done gradually, like
reducing the intake of fatty food, getting up to reach for something instead
of asking someone to get it for you, or walking faster and more often. The
idea is that for health risks to be reduced, changes in your lifestyle should
be made.

The other variables in your lifestyle, however, can be modified to achieve

a healthier life. Such variables include nutrition, body weight, physical
activity, and health habits. Modifying you’re eating habits can aid you in
managing your weight. Opting for more nutritious food can help lessen
health risks and improve your physique. Some of the common tips in weight
management are including fruits and vegetables in your meals, reducing
intake of sweets, preparing your meals in a healthier way, and decreasing
portion sizes.

An unhealthy lifestyle brings with it certain diseases that can shorten

your lifespan. These diseases, known as non-communicable diseases
(NCDs), are not transmitted from person to person, yet kill more than 36
million people each year. Also called chronic diseases, they are of long
duration, and are generally of slow progression. The four main types of
NCDs are cardiovascular diseases (like enlargement of the heart and
hypertension), cancer, chronic respiratory diseases (such as chronic
obstructed pulmonary disease and asthma), and diabetes.

The concepts of weight gain and weight loss are important in weight
management. How to gain and lose weight are probably some of the more
common issues when it comes to health. Along with this concept is weight
maintenance. To understand it in simple terms, energy expenditure is the
amount of energy you spend through physical activity, while energy
consumption is the amount of energy you take in through food. They both
play key roles in weight management. A simple formula is shown here.

Weight Gain = energy consumed is greater than energy expended

= more food intake but less physical exertion

Weight Loss = energy consumed is less than energy expended

= more physical exertion but less food intake

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Weight Maintenance = energy consumed equals energy expended

= physical exertion is the same with food intake

A modification in your eating habits is needed most especially when you

are at risk of disease. Small and simple changes like adding more fruits to
your diet can make a difference in your health. However, some situations
may need major changes in one’s lifestyle. Some of the strategies in
changing eating habits include making a plan and sticking to it.

Eating habits can be modified according to the nutritional

recommendations for Filipinos by the Food and Nutrition Research Institute
(FNRI). Bearing in mind these recommendations help ensure proper diet
especially the changes being experienced as your body matures. Your eating
habits should revolve around these recommendations to become healthier.
Remember, your nutritional needs should not be neglected as you
participate in active recreational activities. More attention on nutritional
needs is necessary to energize your body and help your body recover as well.

Eating Plan for Healthy Living

Take note that in order to manage your weight well, you should give
importance to both physical activity and nutrition. That is why you should
take note of the calories you need to burn and the physical activities you
can participate in to burn these calories.

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 What’s More

HIDDEN WORD PUZZLE

Direction: Hidden in this puzzle are words that we discus earlier. They
maybe in horizontal, vertical, and diagonal. Find and encircle at least 5 of
them. (1 point each)

S G J Y U I I O P C A J X S H A R
X E L I F E S T Y L E T F E G
E F O P S F G B N U T I M A T X E
S O E X T R E M L O B E B A D E I
H O N M D G H E G A L O V E R R O
A D E K A O E D H I D D E N N C U
P I T L C A A G P F H Q J X Z I F
E N S D J L N D O U G H E B G S O
Y T O M A I S X I A D U T R O E O
I A T R T L B L N U T R I T I O N
E K I A B E E J P L M A B A M K E
N E E D N I T Z E X E C T A G E D

What I Have Learned

Concept Mapping

Direction: Place word associated with “lifestyle” inside the circles. Write
your explanation on the space provided for

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 LIFESTYLE

________________________________________________________________
________________________________________________________________
________________________________________________________________
________________________________________________________________
________________________________________________________________
________________________________________________________________
________________________________________________________________
________________________________________________________________
________________________________________________________________
________________________________________________________________
________________________________________________________________
________________________________________________________________
________________________________________________________________
________________________________________________________________

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 What I Can Do

Activity 1
Direction: Make you own activity plan for a month and your daily food
log for a healthier lifestyle that you want to achieve. Use the table
below for your answers.

Activity Time / Help your…. Done / Not

Repetition

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 DAILY FOOD LOG

Sun Mon Tue Wed Thu Fri Sat

Breakf
ast

AM
Snack

Lunch

PM
Snack

Dinner

Activity 2:
Direction: Extend you fitness commitment to your family and/or the
community in your free time. Fill out the table of Activity Participation for
Fitness Advocacy.

Date Activity Participants Done/Not

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 Assessment

TEST ON KNOWLEDGE

Direction : Read each sentences carefully and identify what is being asked
in each item.

Encircle the correct answer.

1. The way in which an individual lives is called ____________.

a. Habits c. Living
b. Lifestyle d. Managing
2. Food choice, physical activity and ____________ are some of the aspects of
your lifestyle.
a. Eating Habits c. Exercise
b. Rest d. None of the Above
3. Energy consumed is greater that energy expended.
a. Weight Loss c. Weight Gain
b. Weight Management d. Weight Maintenance
4. Energy consumed equals energy expended.
a. Weight Loss c. Weight Gain
b. Weight Management d. Weight Maintenance
5. More physical activity exertion but less food intake.
a. Weight Loss c. Weight Gain
b. Weight Management d. Weight Maintenance
6. More food intake but less physical activity.
a. Weight Loss c. Weight Gain
b. Weight Management d. Weight Maintenance
7. Reducing ___________ is important in weight management.
a. Sweets c. Rest
b. Water d. Chocolates
8. How to maintain you BMI
a. Proper food intake c. Proper rest
b. Proper physical activity d. All of the above

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 Additional Activities

CRITICAL THINKING

Direction: On the space provided for, answer the following questions

intelligently:

1. What is life style?

___________________________________________________________________________
___________________________________________________________________________

2. What are the routine we can do to improve our lifestyles?

___________________________________________________________________________
___________________________________________________________________________

3. What is the relationship of lifestyle and weight management?

___________________________________________________________________________
___________________________________________________________________________

4. What are the health risk of unhealthy lifestyles?

___________________________________________________________________________
___________________________________________________________________________

5. What is the difference between active and passive recreational activity?

___________________________________________________________________________
___________________________________________________________________________

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References:

DEPED Physical Education 10 Learner’s Material

Fahey, T. D., 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

(9th ed.). Australia: Wadsworth.

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

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

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Assessment
1. B
2. A
3. C
4. D
5. B
6. C
7. A
8. D
What’s More
What’s In
1. Lifestyle
1. Everyday Routine
2. Food Intake
2. Eating Habits
3. Eating Habits
3. Sleeping/Rest
4. Exercise
4. Exercise Habits
5. Nutrition
5. Health
6. Nutrition
Answer Key
For inquiries or feedback, please write or call:

Department of Education – Region III,

Schools Division of City of Malolos

Office Address: MacArthur Highway, Bulihan, City of Malolos, Bulacan

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Telephone Number: (044) 812-2006 and (044) 812-2007