PROJECT CLAID (Contextualized and Localized Activities Intended for Distance Learning)

Name:_____________________Date:____________Score:__________

P.E and HEALTH

Quarter 2 – Week 1
Competency: Assesses physical activities, exercises, and eating habits
Lesson: Assess Physical Activities, Exercise, and Eating Habits

Objective/s:
1. Assess physical activity, exercise, and eating habits.
2. Reflect on the different physical activities they have participated in
during the last years of their life.
3. Describe health and fitness habits and how it can affect your
lifestyle.

Concept: Your knowledge about the lesson will help you start building
your own physical fitness and wellness goals by engaging
in active fitness recreational activities.

WARM-UP EXERCISE is preparation for physical exertion or a performance by

exercising or practicing gently beforehand, usually undertaken before a performance
or practice. Athletes, singers, actors, and others warm up before stressing their
muscles. It is widely believed to prepare the muscles for vigorous actions and to
prevent muscle cramps and injury due to overexertion.
Stretching is a form of physical exercise in which a specific muscle or tendon (or
muscle group) is deliberately flexed or stretched to improve the muscle's
felt elasticity and achieve comfortable muscle tone.[1] The result is a feeling of
increased muscle control, flexibility, and range of motion. Stretching is also
used therapeutically to alleviate cramps and to improve function in daily activities by
increasing range of motion

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Q2 Week No.1Competency Code: PE10PF-IIa-h-39
Competency/ies: Assesses physical activities, exercises and eating habits
 Activity 1

Fitness Survey

PROCEDURE:

1. Reflect on the different physical activities you have participated in during the
past years of your life.
2. Using the questionnaire below, put a check ( ) mark on the appropriate
column.
3. Tally the number of Yes and NO answers.

Are you into..? Yes No

Walking
Biking
Hip-hop dancing
Playing Badminton
Playing
Volleyball/basketball
Are you into..? Yes No
Strength training
Aerobics exercise
Ballroom dancing
Hiking
Yoga exercises
Zumba exercise
Malling
hiking

Reflection Questions

1. How do you feel about the different activities you are engaged in?
2. What influences your choice of physical activity?
3. What challenges do you encounter in performing the activities?
4. How do these activities affect you and your lifestyle?
5. How do you benefit from engaging in these activities?

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Q2 Week No.1Competency Code: PE10PF-IIa-h-39
Competency/ies: Assesses physical activities, exercises and eating habits
 Activity 2

Directions:
1. Perform the following warm-up exercise.
2. Observe proper posture and correct execution in doing different exercises.

Procedure
Warm-up Exercise

A. Neck stretch • Bend your head forward and

slightly to the right.
• With your right hand, gently pull
your head downward to stretch
your neck.
• Hold for about 16 counts.
Repeat on the opposite side

B. Shoulder Rolls • Stand upright position. Roll

shoulders in a circular motion
forward to backward.

C. Side Arm Stretch • Stand in the upright position.

Extend the right arm to the left.
Use the left arm/hand to gently
push the right arm towards the
body to straighten and stretch
it. Hold the stretch for 16
counts, repeat on the left arm.

D. Triceps Stretch • Extend one hand down the

center of your back, fingers
pointing downward
• Use the other hand to grasp the
elbow and stretch your tricep
muscle.
• Hold the stretch for 16 counts.
Repeat on the opposite arm

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Q2 Week No.1Competency Code: PE10PF-IIa-h-39
Competency/ies: Assesses physical activities, exercises and eating habits
 E. Hamstring Stretch • Stand with your feet shoulder-
width apart, one foot extended
half a step forward.
• Keeping the front leg straight,
bend your rear leg, resting both
hands on the bent thigh.
• Stretch the hamstring muscles.
Hold the stretch for 16 counts.
Repeat on the opposite leg.
• Stand near a wall or a piece of
F. Quadricep Stretch sturdy exercise equipment for
support.
• Grasp your ankle and gently
pull your heel up and back until
you feel a stretch in front of
your thigh.
• Hold for about 16 counts.
Switch legs and repeat.
• Sit on the floor, extend your
G. Outer Thigh Stretch legs in the front of your body.
• .bend right knee, cross right
foot over left knee, and place
on the floor.
• Place left elbow on the right
knee.
• Keep abdominal muscles tight
and back straight. Keep
shoulders back and chin up.
• Place right arm behind your
right hip on the floor for support.
• Gently twist waist and
shoulders to the right, looking
behind the right shoulder.
• Feel the stretch in the outer
thigh.
• Inhale through your nose, and
exhale through your mouth, as
you complete this stretch.
• Hold this stretch for 16 counts.

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Q2 Week No.1Competency Code: PE10PF-IIa-h-39
Competency/ies: Assesses physical activities, exercises and eating habits
 • Repeat on the opposite side to
stretch your left outer thigh.

• Stand upright, with both feet

H. Inner Thigh Stretch facing forward, double
shoulder-width apart.
• Place your hands on your hips,
to keep your back straight,
slowly exhale, taking your body
weight across to one side.
• Avoid leaning forward or taking
the knee of the bent leg over
your toes. As you increase the
stretch, the foot of the bent leg
should point slightly outward.
• Repeat on the opposite side.
• Begin this calf stretch with your
I. Calf Stretch hands against the wall and your
leg to be stretched behind you.
• Keep your heel down, knee
straight, and feet pointing
forwards. Gently lunge
forwards until you feel stretch in
the back of your calf or knee.
• Hold for 16 counts and repeat
with the other leg.
• Plant your feet flat on the
J. Knee Bent Squat ground, about shoulder-width -
apart.
• Point your feet slightly outward,
not straight ahead.
• Look straight ahead. Bend your
knees as if you were going to sit
back in a chair, keeping your
heels on the floor.
• Never let your knees extend
beyond your toes.
• Pull in your abdominal muscles
and keep your lower back in a
near neutral position (a slightly
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Q2 Week No.1Competency Code: PE10PF-IIa-h-39
Competency/ies: Assesses physical activities, exercises and eating habits
 arched back might not be
unavoidable).
• In a controlled manner slowly
lower yourself down so that
your upper legs are nearly
parallel with the floor. Extend
your arms for balance.

Reflection Questions

1. How did you perform different warm-up and stretching exercises?

2. What are the benefits of warm-up and stretching exercise?
3. What do you feel about the activity?

REFERENCES:

Luahalhati F. Callo, Mark Kenneth S. Camilling, Johannsen C. Yap, Janeth P.

Cagulang, Jose C. Doria, Encarnita Deveraturda, Jo-ann G. Grecia R. A Physical
Education and Health: Learner’s Materials for Physical Education and Health 10. 2015.
56-60.

https://en.wikipedia.org/wiki/Stretching

https://en.wikipedia.org/wiki/Warming_up

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Q2 Week No.1Competency Code: PE10PF-IIa-h-39
Competency/ies: Assesses physical activities, exercises and eating habits
 Prepared by:

ALVIN SIBUG ROLDAN

HULO INTEGRATED SCHOOL
SDO- Mandaluyong

Editors:

FRELEY RECALDE SOMOZA ROE S. RIOFRIO

Content Language

ALVIN SIBUG ROLDAN

Layout

Approved:

MR. LEOPOLDO A. MIRANDA JR.

Education Program Supervisor, (subject)

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Q2 Week No.1Competency Code: PE10PF-IIa-h-39
Competency/ies: Assesses physical activities, exercises and eating habits