10

PHYSICAL
EDUCATION
Quarter 2 – Module 2:
Active Recreation

37

Laboratory High School |

Lesson Active Recreation (Fitness):
1 Recreational Activities

What I Need to Know

After going through this lesson, you are expected to:

1. explain the importance of recreational activities;
2. engage in worthwhile recreational activities that help improve level of fitness
of an individual;
3. utilize skills learned to sustain personal interest on recreational activities for
lifetime involvement; and
4. influence the community awareness the value of fitness through Community
Outreach Program (COP

What’s In
Previously on your last module, you learned about wellness and healthy
lifestyle guidelines. Now that you have learned the many factors that can affect one’s
lifestyle and weight management, you should be aware of the importance of
engaging in regular fitness activities.
Before you proceed in this module, you should have an idea about the
present level of participation in different physical activities. Evaluation of your current
level of participation in physical activities is important because it gives you important
data on the areas to be improved or enhanced. This allows setting reasonable
fitness goals and planning not only suitable but enjoyable physical activities as well.
 What’s New

The Good Dose of Exercises

To attain the maximum benefits of active recreational activity participation,
one should follow or apply different principles of exercise. You should increase the
dose or amount of physical activity or exercise to see changes in your fitness level.
This is the overload principle, which is guided by the FITT Principle.

Activity 1: Understanding the FITT Principle.

The acronym FITT stands for F – frequency, I-intensity, T-time, and T- type. To
better understand the meaning of the FITT principle, try to arrange the words in the
sentences to reveal the meaning of each terminology.
Frequency refers to activity or exercise how often regular physical you involve in
yourself.
Intensity refers to how physical activity hard you or the level of difficulty of your
should exercise
Time refers to how a specific physical activity long you engage in should
Type refers to the you should engage in kind of exercise or physical activity

Activity 3: Let’s talk about your physical activities

I. Objective:

To assess the level of your participation and readiness in physical activity.

II. Materials/Equipment:

o copy of Physical Activity Assessment form

o pen and notebook
o interpretations of result

III. Procedure

1. Answer the Physical Activity Assessment (PAA) form honestly

Physical Activity Assessment

Put a check (/) mark on how often you do the following activities.
 Activities Minimal Often Regular Habitual Never
(A few times (2-3 times (3-5 times (Daily for at
a month) a week at a week at least 30-45
least 30- least 30- minutes or
45 45 longer)
minutes or minutes or
longer) longer)
Sit/Lie around
Watch television
Indulge in computer games and
surfing
Exercise for strength and flexibility
Activities Minimal Often Regular Habitual Never
(A few times (2-3 times (3-5 times (Daily for at
a month) a week at a week at least 30-45
least 30- least 30- minutes or
45 45 longer)
minutes or minutes or
longer) longer)
Yoga
Tai Chi
Resistance Training
Go mall-strolling
Play golf
Go bowling
Active Recreational Activities
Ballroom dancing
Badminton, Basketball, softball
Skating, Roller blading
Tennis
Brisk walking
Running/jogging
Bicycling
Aerobic dancing
Swimming
Aero-Kick boxing
Parking car farther away from
entrance of a mall
Adding extra steps to your daily
routes
Doing household chores
Running errands
Grocery shopping
Taking the stairs instead of the
elevator
Taking longer routes when walking
back home
Walking to the stores, church or
banks
 Processing Questions:

1. What does the result of your PAA tell you? (5pts)

Answer:
The result of my Physical Activity Assessment tells me that…
__________________________________________________
__________________________________________________

2. How do you feel about the result? (5pts)

Answer:
Referring to the result, I feel…
_________________________________________________
_________________________________________________

3. Do you think you are ready for your next activities?

Answer
Yes, I am ready because ____________________________

No, I am not yet ready because _______________________

Nice going! You’re doing well! Keep it

up!

What is It

Recreational activities are those activities held during one’s leisure time.
Their purpose is to refresh oneself by doing activities that are considered by an
individual as enjoyable.
Active recreational activities are activities that require large body
movements such as running, throwing, or jumping or those that are sports-specific
movements.
Active recreational activities are highly recommended for health promotion.
These activities require more amounts of energy to be expended than usual energy
expenditure. This means that you do activities that make you exert more effort than
what you usually do.
 To identify the intensity of physical activity, we need to use the Rate of
Perceived Exertion (RPE) chart. It is a chart that assesses the intensity of exercise
based on how the participant feels; a subjective assessment of effort which ranges
from 6 (very, very light) to 20 (very, very hard) with one (1) point increments in
between.

Benefits of Recreational Activities

People of different ages can benefit from regular physical activity. Significant
health benefits can be obtained by engaging in moderate amounts of physical
activity on most, if not all days of the week. Participation in regular moderate physical
activity can lead to improved physical fitness.
Regular moderate physical activity means engaging in the relatively vigorous
bodily movement for 30 minutes to 1 hour that can elevate your heart rate. “Regular”
here refers to being active in most, if not all days of the week. About 3 to 4 times per
week or more are the recommended times of exercise for an individual. You may opt
to have rest days or easy days in between to allow your body to recover from
physical exertion.
Some of the benefits of engaging in recreational activities include;
 enhances personal growth
 helps to build self-esteem and confidence
 reduces tension and anxiety
 encourages spiritual renewal and personal growth
 increases mental relaxation
 generates a general sense of well being
 teaches positive conflict resolution skills
 provides alternative to self-destructive behaviors.

Lesso Active Recreation (Fitness):

n Fitness Walking
 2

Now that you had understood the concept of active recreation and assessed
the level of participation in it, you are now ready to engage in a variety of active
recreational activities that will help you maintain a healthy lifestyle. Be ready with
your workout attire. Enjoy and have fun and with the succeeding fitness activities like
walking, yoga exercise, and hip-hop dance aerobics. Let’s begin the walking activity.

What I Need to Know

In this lesson you are expected to:
 explain how fitness walking as an active recreational activity to improve
one’s level of fitness; and

 Enumerate the different benefits of fitness walking.

What is It
Fitness Walking
Walking is generally considered as moderate physical activity, but it is
effective in promoting metabolic fitness and overall health. To achieve cardiovascular
fitness, walking must be done intensely enough to elevate the heart rate to target
zone levels. Take a look at its health and fitness benefits.
Benefits of Walking
 helps with weight management
 accessible to everyone
 doesn’t require special equipment
 one of the easiest ways to get more active
 reduces symptoms of depression and anxiety
 a low impact exercise
 lowers low-density lipoprotein (LDL) cholesterol (the “bad” cholesterol)
 raises high-density lipoprotein (HDL) cholesterol (the “good” cholesterol)
 lowers blood pressure
 reduces the risk of some cancers
 helps reduce risk and/or aids with the management of type 2 diabetes
 helps maintain strong bones
 reduces the risk of heart attack
 less likely to lead injuries
 reduces stress
  reduces the risk of heart disease
 you don’t have to pay for it
 builds aerobic fitness
 helps maintain lean muscle tissue

Tips to Enjoy Your Walking Routine

• Pass the talk test. If you can’t talk while walking, you are exercising too hard. Slow down

• Walk before you run. Starting a running program might be painful, and pain is no fun. Become a
walker first. Condition your body with a low-impact activity and later on you will be better prepared
for higher-impact exercises such as running

• Wear bright clothing. Strive to be seen, not part of an accident scene. • Warm-up before you walk
and cool-down after

• Change your route. Explore other walking trails or route in your vicinity

• Listen while you walk. Listen to your favorite music while walking to be motivated to finish. You
can use an electronic device to play music

• Walk with a friend. Invite a friend or a family member to join your fitness walking

• Meditation or prayer. Use your walking time to meditate or pray

• Join a walking club. Plan attending a big walking event like “Walk for a Cause” to add some
excitement and variety to your walking

• Crosstrain. Alternate walking days with biking, swimming, playing badminton or other exercise to
maintain a healthy heart.

Lesson
Active Recreation (Fitness):
3 Yoga Exercise.
 In this activity, you will be given opportunities to learn basic movements and
positions in Yoga. Mastering the poses will help you strengthen and stretch your
muscles, improve your posture, and prevent workout injuries. So, what are you
waiting for? Prepare yourself for fitness challenges on and off the yoga mat and be
FLEXIBLE! After mastering the basics, you can now create your own combinations.

What I Need to Know

In this lesson, you are expected to:

 Enumerate the benefits of yoga exercise; and
 Perform basic yoga exercise step as part of workout routine.

What is It
Yoga Exercise
Yoga is a physical activity consisting mainly of postures, often connected by
flowing sequences, sometimes accompanied by breathing exercises, and frequently
ending with relaxation lying down or meditation.
It became familiar across the world especially in America and Europe.

Benefits of Yoga Exercise

 It increases respiratory efficiency.
 It is a good form of meditation.
 Tt improves posture and balance.
 It tests mental endurance and physical stamina.
 It increases one’s endurance and energy.
 It is a best way to build core strength.
 It decreases anxiety and depression.
 It increases one’s flexibility and is good for muscle toning.
 It is relaxing, it has slow dynamic and static movements.
 It has a low risk of injuring the muscles and the ligaments.
 It improves one’s memory, concentration, mood, and self-actualization.
Let’s get started! Study and perform the eight foundation postures presented in this
lesson.
1. Downward Facing Dog Position
 Stand with your feet hip distance apart on a yoga
mat with your arms at your sides
 Keep your back straight, hinge forward at the
waist and plant your palms flat on the floor,
fingers pointing forward and spread apart. If
necessary, bend your knees.
 Press your chest toward your knees, keep your
eyes focused on your toes and press your heels
toward the floor.

2. Mountain Pose
 Stand on the yoga mat with your feet together.
 Gently rock back and forth on the balls of your feet
and your heels to spread your weight evenly across
the base of your feet.
 Bend your knees slightly and then straighten them
again to help loosen your joints.
 Curl your pelvic bone up slightly so that your tailbone
continues the straight line of your spine. Your goal is
to align your hips so that you’re not putting any extra pressure on your
back or your knees.
 Extend your spine upward by lifting the chest away from the stomach.
Lengthen the back of your neck and press down into the floor with your
feet and rest in this neutral position.
 Raise your arms to the ceiling and gaze forward.

3. Warrior Pose I
 Step your left foot toward the back of your mat to
come into warrior pose.
 Bring the left heel to the floor and turn the left toes
out to about a 45-degree angle. Begin to bend the
right knee over the right ankle.
 Inhale while bringing your arms up over your head.
The arm position can vary according to the mobility
in your shoulders.
 The classic position is with the palms touching
overhead. However, you may choose to keep the
palms separated at shoulder’s distance apart or
even bend at the elbows and open your arms like a
cactus.

4. Warrior Pose II
 Step or lightly jump with your feet 3-1/2 to 4 feet
apart. Turn your left foot out by 90 degrees, the heel
 should be opposite your right arch. Raise your arms out to the sides, parallel
to the floor, shoulders down palms facing the ground.
 Exhale and bend your left knee over the left ankle, so that the shin is
perpendicular to the floor.
 Stretch the arms with the shoulder blades parallel to the floor. Keep the sides
of the torso and the shoulders directly over the pelvis. Press the tailbone
slightly toward the pubis. Turn the head to the left and look over your fingers.
 Maintain the position for 30 seconds to 1 minute. Inhale as you come up.
Repeat using the right foot.

5. Extended Side Angle

 From the downward facing dog position, bring your
right foot to the front of your mat, placing it on the inside
side of your right hand.
 Anchor your left heel down to the floor. Angle your heel
toward the center of your mat.
 Bend your right knee so that your calf and thigh form a
right angle with your thigh parallel to the floor.
 Bring your gaze up towards your right hand. To keep
the body in balance, repeat with your left foot.

6. Triangle Pose
 Stand 3-1/2 to 4 feet apart. Hips are facing to the front. Stretch your body
upward, then bending downward from the waist
to the front of your hips.
 Turn your right leg, including your thigh, knee
and foot out by 90 degrees and left foot by 15
degrees.
 Raise your arms to shoulder level with your
palms facing down towards the floor.
 Place your right hand on your right shin, as far
down as you can reach comfortably.
 Raise your left arm towards the ceiling, with
your palm facing forward. Gaze at your
outstretched hand.
 As you inhale, come up, bring your arms down to your sides and straighten
your feet. Repeat on the other side.

7. Cat-Cow Stretch
 Begin with your hands and knees on the floor,
palms facing downward, with shoulders directly
over the wrists, and hips directly over the knees.
 Curl your toes under to stretch your foot arches.
Inhale and slowly arch your back (Cow), lifting
the chest up and away from the abdomen and
extending your tailbone toward the ceiling.
  Release your feet to neutral so the tops are resting on the floor. On the
exhale, round the lower back (Cat), gently contracting the abdomen. Repeat
six times and increase your range of motion with each repetition.

8. Staff Pose
 Sit with your legs straight out in front of you on
the floor. The feet are hips-width apart.
 Activate the leg muscles by pressing out
through the ball of the foot with the inner and
outer heel. Drop the shoulder blades down the
back.
 Inhale and lengthen the spine all the way up the
crown of the head.
 Tuck your chin in slightly. Stretch the abdominal
muscles away from the lift of the chest. Bring
the gaze directly in front of you and breathe
normally.

You’re doing well! Just keep it up! =)

Lesson
Active Recreation (Fitness):
4 Hip-Hop Aerobics.

You have tried a variety of fitness activities already in this lesson. Do you
want more fun and exciting active recreation and fitness activities? Ready to groove
and sweat, burn those fats and calories and be cool doing the hip-hop aerobics?
Show your style and feel the energy grooving with your favorite hip-hop moves.
 What I Need to Know

In this activity you are expected to:

1. perform the basic hip-hop dance steps;
2. create a simple hip-hop dance routine as part of dance workout; and
3. enumerate the benefits of hip-hop aerobic dance.

What is It

Hip-Hop Aerobics
Hip-Hop aerobics gets your heart and your body moving. Do some street style
dancing while you kick up your cardio with popping and locking, breaking, top
rocking, jerking, spinning, and sliding movements.

Benefits of Hip-Hop Aerobics

 calorie and fat burning workout
 improve coordination, flexibility and agility
 increase aerobic fitness
 improve stamina and endurance
 encourage confidence
 develop social skills and values
 promotes a positive mindset
 improve mental functioning

After learning the benefits of Hip-Hop Aerobics, are you ready to groove with the
beat? Show your hip style now. Here are some basic hip-hop dance steps, try to look
at them and interpret them step by step. Enjoy the hip-hop moves with an upbeat
music.
Name of step Movements
Glide Step 1. Starting with the right foot, slide to
the right, and then slide to the left
with left foot.
2. Make it single –single-double slide
step.
3. Extend arms sidewards left when
sliding to the right then reverse
 direction.
Box Step 1. Cross right foot over left foot,
cross left foot over right (cts. 1,2).
Pull right foot back then pull left
foot back (ct. 3 & 4)
2. Stomp right foot then punch right
arm downward then reverse side
(cts. 5,6)
3. Round arms from chest (cts. 7, 8).
Pump Stop 1. Starting with right foot, step side
then close left foot to right foot
with arms pumping at chest level
(cts. 1,2,3,4)
Pull Down 1. Starting with the right foot, slide to
the right and push down right arm
and pull left leg up (cts. 1,2)
2. Repeat starting with the left foot
(cts. 3 & 4)
The Turn Step 1. Starting with the right foot, do a 3-
step turn to the right and snap
both fingers down (cts. 1,2,3,4)
2. Repeat starting with the left foot
(cts5,6,7,8)
Jumping Jack Changes 1. Jump out, extend both arms
sideward, jump in, extend both
arms upward (repeat 2x) (cts.
1,2,3,4)
2. Cross right foot over left (ball
change), repeat with left foot (cts.
5,6,7,8).
Hip-Hop Wave 1. Wave right arm upper up moving
to the right (cts. 1,2), repeat
moving to the left (cts. 3,4)
2. Repeat 2x
Cool Walk 1. Starting with the right foot, walk
forward with knees slightly
bouncing, swing left arm forward
(as if your walking); repeat with
left swinging right arm foot (cts.
1,2,3,4)
2. Repeat 4x
Shoe Tap 1. Start with a simple toe tap with the
right foot moving forward closing
left to right, then moving backward
(ct. 1,2,3,4).
2. Repeat starting with the left foot
(ct. 5,6,7,8)
Hip Roll 1. Bend both knees and push hips to
the right then cross step left (ball
change) (cts. 1,2,3,4)
 2. Repeat moving to the left (ct.
5,6,7,8)

Lesson
Active Recreation (Fitness):
5 Community Outreach Program

What is It
For you to be well-equipped with knowledge and understanding about the
next topic, it is very important for you to review the previous lesson on “Active
Recreation, Moderate to vigorous Physical Activities, Leisure, Play, and benefits of
Recreational Activities”.
 1. Active Recreation- is an activity that people engage in during their free
time, that people enjoy, and that people recognize as having socially redeeming
values and generates a general sense of well-being. (e.g sports activities,
walking/jogging, aerobic dancing, etc.)
2. Moderate physical activities- are those physical activities which the
performer feels like he can exercise for hours, breathing heavily and can hold a short
conversation. (e.g walking, warm-up and stretching exercises, etc.)
3. Vigorous Physical activities- are those activities where in the performer is
on the verge of becoming uncomfortable, he feels short of breath and can speak a
sentence.
4. Leisure as time- is free from obligations, work (paid and unpaid), and tasks
required for existing (sleeping, eating)
5. Leisure as activity- Leisure is a set of activities that people engage in during
free time. It is an activity that are not work-oriented, or that do not involve life
maintenance task such as housecleaning or sleeping.
6. play- is an imaginative, intrinsically motivated, non-serious, free chosen,
and actively engaging activity.
Benefits of Recreational activities:

 Enhances personal growth

 Helps to build self-esteem and confidence
 Reduces tension and anxiety
 Encourages spiritual renewal and personal growth
 Increases mental relaxation
 Generates a general sense of well-being
 Teaches positive conflict resolution skills
 Provides alternatives to self-destructive behaviors.

What’s New

I know that you are ready to know the following learning concepts in this
lesson. This activity below will help you understand the learning output that you want
to achieve in this module, however, because of the pandemic that we are facing
today some activities will be modified just like the groupings to be done individually
and mostly through online presentation.
Activity 13: COMMUNITY OUTREACH PROGRAM
I. Objectives:
1. to organize a recreation fitness activity for the community;
2. to recognize the importance of active recreational activities in developing
the health and fitness of the community; and
3. to influence the community’s awareness of the value of fitness through
project Community Outreach Program (COP).

II. Materials:
• CD/VCD/DVD player/s/flask drive for output
• CDs/VCDs/DVDs of different dance aerobics
• working committee template
III. Procedure:
1. You will now extend your fitness commitment to the community as required.
But, don’t worry because your teacher will assist you in realizing your goals in
this activity.
Goal: Maintains an active lifestyle to influence the physical activity
Participation of the school community.
Role: Fitness Recreation Manager
Audience: School Community or only the PE teacher who will see your
output
Situation: Instead of an inter-class aerobic dance competition, it could be
an individual presentation by the learner. It could be initiated by
the MAPEH Department in reinforcement of the fitness program
of the school, but your PE or fitness instructor will guide you in
your preparations. It is understood that you are the
manager/organizer at the same time performer.
Product: A polished aerobic dance routine ready for presentation
Standard: Your work will be rated according to the following criteria:
 Overall performance (sense of community)
 proficiency and display of high level fitness
 creativity and resourcefulness
2. For you to be guided on your role in this activity, take note of the
assignments in the respective committees, namely:
 Program, Communication, and Coordination
 Registration, Attendance, and Certificates
 Choreography and Aerobic Training
 Documentation
 3. You are free to select what committee would you prefer for your comfort for
as long as it fits your interest and expertise. See to it that you’ll perform the
duties and responsibilities relative to the committee you belong to.
4. Thorough planning with your teacher is needed to make sure this activity
achieves its goals. To be successful, you need to prepare everything
beforehand and make the necessary coordination and communications for
proper dissemination.
5. Practice your dance routines at least 3 figures and familiarize your function
as aerobic manager or program committee.

-
 What is It
Community Outreach Program always adheres to its ultimate goal of
maintaining an active lifestyle to influence the physical active participation of the
school community. Thus, it is organized to help promote societal fitness of an
individual; it is also described as leisure activities that are worthwhile and productive.
The concept of having this School community outreach program is to enhance
the level of fitness of the learners. Aside from it maintains an active lifestyle, it also
helps improve your physical, social, emotional and mental aspects.
A school community outreach program specifically aerobic dance activity has
a big impact in our life especially for those dance enthusiasts. It has a lot of benefits
as stated in our previous lessons.
As a learner you need to maintain your fitness (both Physical & mental) for
you to be efficient and effective in participating different physical activities in the
school community.
For this program to be successful, different committees are assigned with
specific responsibility and task:
• Program, Communication, and Coordination
Take charge of all communications, including requests for approval of
the principal regarding the conduct of the activity, issuance and
retrieval of parents’ waivers, and letters coordinating the activity with
the class adviser/ MAPEH teacher.
• Registration, Attendance, and Certificates
Take charge of the registration of participants, checking of attendance,
and certificates of recognition for the training team, and certificates of
participation for the participants.
• Choreography and Aerobic Training
Take charge of the training aspect which includes teaching of aerobic
dance routine and choreography.
• Documentation
Come up with a narrative accomplishment report relative to the conduct of the
activity, attaching all copies of communications made and pictures taken.