10

PHYSICAL EDUCATION
Quarter 3 – Module 1:
Active Recreation
(Street & Hip-hop Dances)

Department of Education ● Republic of the Philippines

0
 Lesson
PHYSICAL ACTIVITIES
1

What I Know
Directions: Select the letter of the best answer.

1. If you have not exercised for a while, what is best for you?

A. Go and exercise immediately

B. Get advice from a medical doctor
C. Start slowly and build up to higher intensity activities
D. Start from high-intensity routine
2. Children who are 5-17-year-old must avoid doing one,
A. Do at least 60 minutes of moderate to vigorous daily physical activity
B. Additional physical activities greater than 60-minutes daily
C. Bone and muscle-strengthening activities for at least 3 times per week
D.150 minutes of moderate physical activity in a week
3. Which group is not a form of physical activity?
A. Gardening, dancing
B. Soccer, basketball,
C. Walking the dog, yoga
D. None, they are all forms of physical activities
4. When you are active, you will burn?
A. Energy C. Oxygen
B. Muscle tissue D. Toxins
5. It helps improve your flexibility and your ability to fully move your joints.
A. Stretching C. Toe touch
B. Running D. Both A and C
6. The following are three main types of physical activity, which one is NOT?
A. Aerobic exercise C. Flexibility exercise
B. Muscle strengthening D. Bone Strengthening
7. It is recommended for them to do at least 75 minutes of vigorous-intensity physical activity
throughout the week
A. 18 years old C. 65 years old
B. 64 years old D. Below 18 years old
8. It improves the strength, power, and endurance of your muscles
A. Muscle-strengthening C. Bone strengthening
B. Aerobic activities D. Stretching activity
9. Aerobic activity is also called
A. Flexibility activity C. Agility activity
B. Endurance activity D. Speed activity
10. How much physical activity should you be doing per week?
A. 60-minutes daily
B. 20 minutes on 3 days each week
C. At least 30 minutes of physical activities on most days
D. 150 minutes once a week
11. Which benefit is true about a regular aerobic activity?
A. Lungs and heart are able to work better and stronger
B. Gives a good feeling of relaxation
C. It strengthens bones and muscles
D. It makes you more flexible and socially active
12. Doing push-up, sit and reach, weights, and climbing stairs are examples of,
A. Aerobic activity C. Endurance activity
B. Flexibility D. Muscle-strengthening activity
13. Which of the following statements is correct?
A. You need to enroll in a gym to be physically fit
B. You must hire a fitness trainer
1
 C. You do not need a lot of money to be fit
D. Being fit is expensive
14. Running, walking, jumping rope, and lifting weights are examples of
A. Bone-strengthening activities C. Endurance activity
B. Flexibility D. Muscle-strengthening activity
15. Which activity is of vigorous activity?
A. Ballroom dancing C. Running in full speed
B. Walking D. Pushing

What’s New
Directions: Please read the statement below and re-arrange the scrambled letters to form
the correct word/s. Write your answer inside the box.
1. Any body movement that leads to developing muscles and requires more energy expenditure
rather than resting. Here are a few examples: swimming, playing games, yoga, and even
gardening.
LACSIPHY ACVIITY
2. It can make your heart beat faster than the usual and makes your lungs and heart work
better and stronger.
ROAEBIC TYACTIVI
3. It improves power, strength, and endurance of the muscles. Examples are doing push-up,
sit-up, weight lifting and training, and climbing.
USMCLE STRENGTHENING
4. Walking, jumping rope, running, and weight training are examples of this activity with your
feet, legs, or arms to support your body weight.
ENOB STRENGTHENING
5. This helps improve your flexibility and your ability to fully move your joints. Side stretch, toe
touch, and doing yoga exercises are best examples of it.
CHINGTRETS
What Is It
Directions: Read more about physical activities in order to become competent and
ready for the next activity.

How much physical activity is recommended to you?

5-17-year old children and adults

1. You should do moderate to vigorous intensity of physical activities of at least 60 minutes

2. Physical activity more than 60 minutes everyday will give you additional

health benefits.
3. You should include muscle and bone-strengthening activities for at least 3
time in a week.
Adults 18-64-year-old
1. Do at least 75-minutes physical activities of vigorous-intensity per week or at
• least 150 minutes
• 2. Muscle-strengthening activities should be done involving major muscle
• groups on 2 or more days a week
• 65 years old and above
• 1. At least 150 minutes of physical activity in moderate to vigorous intensity in a week
• 2. Adults with poor balance should do physical activity for three (3) or more
• days in a week. to improve the condition and prevent falls.

2
 What’s More

LET'S TALK ABOUT YOUR PHYSICAL ACTIVITIES

Directions: Pease answer the Physical Activity Assessment (PAA) honestly using your pen
and activity notebook. Kindly put a check (/) on how often you do the following activities.

Physical Activity Assessment

Minimal Often Regular Habitual Never
(A few (2-3 times a week (3-5 times a week (Daily for at
Activities times a at least 30-45 at least 30-45 least 30-45
month) minutes or minutes or longer) minutes or
longer) longer)
Sit/lie
around
Watch
Television
Sit and do
needle work
Indulge in
computer
games
and surfing
Exercise for
strength and
flexibility
Ballroom
dancing
Badminton,
basketball,
Volleyball &
Etc.
Running,
Walking, &
jogging
Doing
household
chores
Walking to
the store,
church, or
banks

Directions: The next step that you will do, is to compare your answers with the Filipino
Pyramid Activity Guide and answer the following questions in your activity notebook:
1. What does the result of your PAA tell you?
The result of my PAA tells about ____________________________________.
2. How do you feel about the result?
I feel _________________________________________________________.
3. Do you think you are ready for your next activities?
Please Check: Yes _______ No ________

3
Source:https://www.google.com.ph/search?q=filipino+activity+guide+&tbm=isch&ved=2ahUKEwjvvZ_ZxbfqAhXlI6YKHZvmDdkQ2cCegQIABAA&oq=filipino+activity+guid
e+&gs_lcp=CgNpbWcQAzIECCMQJzIGCAAQCBAeMgYIABAIEB4yBggAEAgQHlCeX1ieX2DqZmgAcAB4AIABnQOIAZ0DkgEDNC0xmAEAoAEBqgELZ3dzLXdpei1pbW
c&sclient=img&ei=s4cCX6-YM-XHmAWbzbfIDQ&bih=625&biw=1366#imgrc=hdepHI68kRIyZM

The FILIPINO PYRAMID ACTIVITY GUIDE is used to serve as a guide that should help
everyone select activity that best fits his lifestyle and health needs. Doing 30 minutes of the different
physical activities a day is healthy and rewarding. Don’t waste your time, manage it, and start your own
exercise program.

What I Have Learned

“WWH”

Directions: Please write one (1) sentence answer in every question. Write your answer inside the box.

What did you learn? Why did you learn? How did you learn?

Assessment
Directions: Select the letter of the best answer.

1. Running, walking, jumping rope, and lifting weights are examples of,
A. Bone-strengthening activities C. Walking the dog, and yog
B. Flexibility D. Muscle-strengthening activity
2. Which group is not a form of physical activity?
A. Gardening and dancing
B. Soccer and basketball
C. Walking the dog, and yoga
D. None, they are all forms of physical activities
3. It is recommended for them to do at least 75 minutes of vigorous-intensity physical
activity throughout the week
A. 18 years old C. 65 years old
B. 64 years old D. Below 18 years old

4
4. If you have not exercised for a while, what is best for you?
A. Go and exercise immediately
B. Get advice from a medical doctor
C. Start slowly and build up to higher intensity activities
D. Start from high-intensity routine
5. The following are three main types of physical activity, which one is NOT?
A. Aerobic exercise C. Flexibility exercise
B. Muscle-strengthening D. Bone-Strengthening
6. Children who are 5-17-year-old must avoid doing one,
A. Do at least 60 minutes of moderate to vigorous daily physical activity
B. Additional physical activities greater than 60-minutes daily
C. Bone and muscle-strengthening activities for at least 3 times per week
D.150 minutes of moderate physical activity in a week
7. When you are active, you will burn?
A. Energy C. Oxygen
B. Muscle tissue D. Toxins
8. Aerobic activity is also called
A. Flexibility activity C. Agility activity
B. Endurance activity D. Speed activity
9. It helps improve your flexibility and your ability to fully move your joints.
A. Stretching C. Toe touch
B. Running D. Both A and C
10. It improves the strength, power, and endurance of your muscles
A. Muscle-strengthening C. Bone strengthening
B. Aerobic activities D. Stretching activity
11. How much physical activity should you be doing per week?
A. 60-minutes daily
B. 20 minutes on 3 days each week
C. At least 30 minutes of physical activities on most days
D. 150 minutes once a week
12. Which activity is of vigorous activity?
A. Ballroom dancing C. Running in full speed
B. Walking D. Pushing
13. Which benefit is true about a regular aerobic activity?
A. Lungs and heart are able to work better and stronger
B. Gives a good feeling of relaxation
C. It strengthens bones and muscles
D. It makes you more flexible and socially active
14. Which of the following statements is correct?
A. You need to enroll in a gym to be physically fit
B. You must hire a fitness trainer
C. You do not need a lot of money to be fit
D. Being fit is expensive
15. Doing push-up, sit and reach, weights, and climbing stairs are examples of,
A. Aerobic activity
B. Flexibility
C. Endurance activity
D. Muscle-strengthening activity

Additional Activity
“Be a MOTIVATOR”

Directions:
1. Create a motivational physical activity slogan or your motto about fitness which will serve
as motivation to your classmates, friends, neighbors, and family members. Make it simple but
inspirational. You are free to make your own design.
2. Write a short discussion of your slogan, put it inside the box below.
3. Your output will be graded based on the following:
a. 50% on the impact of your slogan
b. 50% on the message of your slogan

5
Lesson
EXERCISE
2

What I Need to Know

The term exercise if often related to physical activity. When you do movements, which
are structured and programmed to improve and enhance fitness that is exercise. In this part,
you are guided to move in order to regularly do your program as it is scientifically studied on its
affectivity in boosting our endurance. Thus, helping and making us all living a healthy and happy
life.

At the end of the lesson, you are expected to assess your exercise program and be
able to create your own exercise plan.

What I Know
Directions: Encircle the letter of the best answer.

1. It helps improve the immune system and helps lower blood pressure as well as
develops better conditions of the lungs and heart.
A. Agility test C. Flexibility exercise
B. Balance training D. Aerobic exercise
2. Which of the following activities requires the development and progress of balance?
A. Running C. Gymnastics
B. Playing Volleyball D. Sprinting
3. Muscular strength is defined as,
A. Minimum exertion of force in one contraction
B. Maximum exertion of force in one contraction
C. Repeated maximum exertion force
D. Repeated minimum exertion of force
4. Which component of total fitness describes the ability to cope with problems and
challenges and able to give good decisions?
A. Mental Fitness C. Social Fitness
B. Emotional Fitness D. Spiritual Fitness
5. Which is TRUE about balance?
A. The ability to change position quickly
B. The ability of the body to remain at the center
C. The ability of the person to perform smoothly
D. The ability to make faster spins
6. 40-meter sprint is used to measure,
A. Endurance C. Power
B. Speed D. Agility
7. A 16-year-old young adult must avoid one,
A. Low-intensity training C. High-intensity training
B. Walking D. Jumping
8. Which activity could best develop flexibility?
A. Marching C. Dancing
B. Hopping D. Toe touching
9. Flexibility is defined as the ability to do a wide range of movements, this can be
developed through,
A. Strength training C. Jumping rope
B. Stretching exercises D. Hip-hop dancing
10. Weight lifting and resistance band are exercises to develop muscles stronger. This
is activity for
A. Strength training C. Speed training
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 B. Endurance training D. Power moves
11. Which one is NOT a good stretching technique?
A. The slow increase in the range of motion
B. Feel the stretch but not to the point of pain
C. Stretch high and suddenly stop the highest point
D. Exercises should be performed gradually
12. Running, walking, bicycling, and swimming are some examples of,
A. Aerobic exercises C. Stretching exercises
B. Footwork exercises D. Strength training
13. The ability to produce sufficient force to carry weight in the shortest period of time?
A. Power C. Speed
B. Muscular power D. Muscular endurance
14. For children and adolescents, muscle-strengthening activities should be done at
least,
A. Everyday C. Once a week
B. Three days per week D. Trice in a month
15. Which statement is TRUE about exercise?
A. It is expensive and only rich people can sustain
B. It causes pain and leads to injury
C. The exercise program is true to all ages, sex, and races.
D. The amount of exercise depends on the goal, type, and person’s age

What’s In

Ready DO!
Directions: Simply read and do activity 1 to 7 to be more active and ready..
1. Sit and clap
2. Touch your shoulders
3. Stomp your feet and hold your ears
4. Nod your head and touch your nose
5. Wink your eyes and clap your hands
6. Stand and jump then,
7. Sit and smile

What’s New

Directions: Please fill in the box with the word that best discuss about exercise.
You can
add more boxes if you have more words.

EXERCISE

7
 What Is It

Exercise plays a big part in the life of people. It has so many benefits that we can enjoy.
Some people tend to forget about being physically active due to some important works. They
missed thinking about how life would be gone wrong without engaging in physical activities.
Now, the questions are, do you about exercise? What are the different types of exercises? Are
they important?

EXERCISE- is a body movement performed because of several reasons. It helps to improve

the strength and overall well-being of a person. It is recommended that the
amount of exercise will depend on the goal, person’s age, and type of exercise.

TYPES OF EXERCISE

AEROBIC
Aerobic exercise is also known as endurance activities. This could improve the condition of
the circulatory system, lungs, and heart. The activities include dancing, climbing stairs, swimming,
walking, and playing games.
STRENGTH

Strong and developed muscles can make your work easier every day. It keeps your

balance and prevent you from a fall-related injury. Weight lifting, pull-up, and using
resistance band are activities to develop muscular strength. It is the ability of the muscles to
exert maximum force in a single contraction.
SPEED
This also includes strength training for speed that requires power and good strength. Speed is
about quickness or the ability to move fast. Running, grapevines, and back kicks are good exercises to
develop speed. 40-meter sprint is one of our activities to measure speed.
BALANCE
There are a lot of lower body exercises that could help improve balance. This includes
standing on one foot and then the other, and heel to toe walk. Balance is the ability of the
body to remain stable including your core and your legs. Gymnastics is one of the
events that requires much on balancing.
FLEXIBILITY
The capacity to bend and wide reach a range of movement. The best way to improve
flexibility is through stretching activities, but always remember not to force your body
parts to be stretched because it can cause pain and injury. Toe touch, calf stretch, and
ankle stretch are some examples of flexibility exercises.
QUICK TIPS ON PROPER EXERCISE
1. Know your program
2. Always have warm-up and cool down
3. Muscle-strengthening for children and adults is done three times a week
4. Wear appropriate attire for the activity
5. Have your own water when you do your activity
6. Children and adults must avoid high-intensity exercises.

8
 Exercise makes us feel better. Our physical condition is improved when we do our program
properly and regularly. We must follow the correct execution. We must not ignore physical
activity as it boosts the immune system and combats health conditions and diseases. More
importantly, it improves mental fitness that would lead us to good decisions and better thinking
to live a happier and healthier life.

What’s More

Did you do this exercise? Put How often do you do the

YES or NO exercise?
Exercise/Activity

Walking

Jogging/Running

Push-up

Sit-ups

Jumping jacks

Climbing stairs

Jumping Rope

Squats

Planking

Weight lifting

Stretches/Lunges

Others please write here__________

Directions: Please fill in the appropriate column for your answers.

What I Have Learned

Directions: Answer the following questions by evaluating your checklist
on the previous page.( 5 points each question)
1. What exercise do you rarely do? Why?
2. Which one is your most favorite exercise? Why?
3. What is your reason why you do exercise or why you do not exercise?
What I Can Do
“YOUR EXERCISE PROGRAM”

Directions: Create your own 2-week exercise program that will suit your time, space, and
capability. The program should be done at home or in any vacant space in your place. You can
also improve this template depending on your plan or program.

Name:

Grade and Section:

Goal: (What do you want to improve?)

Week 1 Time Activity

Monday

9
 Wednesday

Saturday

Week 2

Tuesday

Thursday

Friday

Assessment
Directions: Write the correct answer in your note book.
1. The ability to produce sufficient force to carry weight in the shortest period of time?
A. Power C. Speed
B. Muscular power D. Muscular endurance
2. For children and adolescents, muscle-strengthening activities should be
done at least,
A. Everyday C. Once a week
B. Three days per week D. Trice in a month
3. Which statement is TRUE about exercise?
A. It is expensive and only rich people can sustain
B. It causes pain and leads to injury
C. The exercise program is true to all ages, sex, and races.
D. The amount of exercise depends on the goal, type, and person’s age
3. Weight lifting and resistance band are exercises to develop muscles stronger.
This is activity for
A. Strength training C. Speed training
B. Endurance training D. Power moves
5. Which one is NOT a good stretching technique?
A. A slow increase in the range of motion
B. Feel the stretch but not to the point of pain
C. Stretch high and suddenly stop the highest point
D. Exercises should be performed gradually
6. Running, walking, bicycling, and swimming are some examples of,
A. Aerobic exercises C. Stretching exercises
B. Footwork exercises D. Strength training
7. A 16-year-old young adult must avoid one,
A. Low-intensity training C. High-intensity training
B. Walking D. Jumping
8. Which activity could best develop flexibility?
A. Marching C. Dancing
B. Hopping D. Toe touching
9. Flexibility is defined as the ability to do a wide range of movements, this can be
developed through,
A. Strength training C. Jumping rope
B. Stretching exercises D. Hip-hop dancing
10. It helps improve the immune system and helps lower blood pressure as well as
develops better conditions of the lungs and heart.
A. Agility test C. Flexibility exercise
B. Balance training D. Aerobic exercise
11. Which of the following activities requires the development and progress of balance?
A. Running C. Gymnastics
B. Playing Volleyball D. Sprinting
12. Muscular strength is defined as;
A. Minimum exertion of force in one contraction
B. Maximum exertion of force in one contraction
C. Repeated maximum exertion force
D. Repeated minimum exertion of force

10
 13. 40-meter sprint is used to measure?
A. Endurance C. Power
B. Speed D. Agility
14. Which is TRUE about balance?
A. The ability to change position quickly
B. The ability of the body to remain at the center
C. The ability of the person to perform smoothly
D. The ability to make faster spins
15. Which component of total fitness describes the ability to cope with problems and
challenges and able to give good decisions?
A. Mental Fitness C. Social Fitness
B. Emotional Fitness D. Spiritual Fitness

Lesson
HEALTHY EATING HABITS
3

What I Need to Know

Lifestyle is the way we live. It deals with different elements and habits. These include the food
that we eat, we drink, the level of exercise, number of hours we rest, the way we deal stress and manage
to stressful situations, our attitude on how we interact with other individuals, not taking for granted our
sense of belonging and appreciates the purpose in life.

One way of enhancing the quality of life and preventing diseases is having good nutrition. How
about you? Are you practicing healthy eating? Let’s continue learning and assess your eating habits.
Are you ready! Let’s begin!

What I Need to Know

Directions: Select the letter of the best answer.

______1. Which of the choices is a healthful result of eating a balanced diet?
A. Mentally Alert C. Reduced Illness
B. More Energy D. All of the Above
______ 2. Why a healthy lifestyle is important to one’s life?
A. To perform daily task
B. It affects other individuals
C. To enjoy leisure time
D. To function daily It will give a positive effect on life’s longevity
______3. What are some of the problems encountered in weight management?
A. Time B. Money C. Venue D. Facilities
______4. How much serving of meat does an adolescent need?
A. 6 serving B. 3 serving C. 1 serving D.2 serving
______5. “I recognize that I have responsibilities in my community”, this represents
that?
A. Health is wealth C. Never mind the happiness, do your duty
B. No man is an Island D. Both A and C
______6. ”You are what you eat “simply means that
A. We only eat what we desire
B. We are healthy if we eat healthy foods
C. Our nutritional status depends on the food we take in
D. When we do not control what we eat, we will become overweight.
______7. You are obese and you want to lose weight. You consider pills and fitness
program you saw on the television. What will you do?
A. I will enroll in a fitness gym.
B. I will take the best diet pills taken by popular artist
C. I will choose the most convincing advertisement
D. I will consult a dietician and seek advice from a certified fitness trainer.

11
_______8. You were asked by your mother to go to the market and buy some food
for your lunch since she is sick and cannot cook. What will you buy?
A. Hotdog, Ham, and Coffee C. Bread, Cake, and Juice
B. Fries, Egg, and Soda D. Pinakbet, Rice, and ripe banana
_______9. Which is not healthy to do?
A. Eat fruits and vegetables regularly
B. Limit sugar and salt intake
C. Increase the consumption of fatty foods
D. Eat food rich in fiber
_______10.To stay at a healthy weight, the adolescent should choose a healthful
diet with_______________.
A. Caffeine from coffee C. High calories from sweets
B. Fats from processed foods D. Fibers from fruits and vegetables
_______11.How many eggs should an adolescent consume for a day?
A. 1 piece of egg C. 3 pieces of eggs
B. 2 pieces of eggs D. 4 pieces of eggs
_______12. What is the recommended daily serving of fruits and vegetables for a
healthy diet?
A. 5 fruits and 2 vegetables C. 3 fruits and 3 vegetables
B. 4 vegetables and 2 fruits D. 1 fruit and 1 vegetable
_______13. Which of the following is a healthy snack choice?
A. Hamburger C. Chips
B. Banana que D. Cake
______14. What do humans need to stay alive?
A. Sweets C. Food Supplement
B. Healthy Food D. Exercise
________15. What is the main reason for special needs diets?
A. Just want a change C. Specific health reason
B. To get fit D. To try something new

What’s In
SINE MO ‘TO PRESENTS: SITIO KATAMAKAWAN
Directions:
1.Read the story about SITIO KATAMAKAWA
2. After reading, please answer the questions below in your activity notebook

Sitio Katamakawan is a community of lazy and gluttonous people. They sit or lie all day
and eat everything their mouth desires.

Each family has a housemaid to take care of all the household chores. The children of
this community are addicted to playing computer games although they maintain their passing
grades. They are not allowed to play outside to prevent an accident. Most of the time, teenagers
surf the internet. Most of the parents are overweight because, after their office work, they watch
television while having night snacks. Some men are into smoking and drinking alcohol.

On the other hand, during weekends, each family goes to church and watches movies
together. They maintain their strong family bonds. Values such as respect to elders and obedience
are also preserved in this community.
Questions to answer:
Directions: Write your answer in your activity notebook. (2 points each question)
1. Describe the lifestyle of the people in this community.
The people in the community are____________________________________.

2. Would you like to live in this community? Why?

Please check: Yes _______ No _______
Because, ______________________________________________________.

12
 3. Which health dimensions are sustained, and which need improvement in this community?
Please check the appropriate column of your answer.
Health Dimensions Sustained Not sustained
Physical
Social
Mental
Emotional
Spiritual

4. Do the people live a physically active and healthy lifestyle?

Please check: Yes _______ No _______
Because, _____________________________________________________.
5. What are the possible diseases that the people in this community might have?
Possible lifestyle disease Please Check
Heart Attack
Diabetic
Respiratory Problem
Hypertension
Stroke
Liver Cirrhosis

6. What are the risk factors of these diseases?

The risk factors of these diseases are________________________________.

7. If you were a friend of one of the members in this community, what would you advise her/him
to achieve fitness?
I will tell my friend to ________________________________________________
_______________________________________________________________.

8. What are the advantages and disadvantages of media and technology to our health?
Advantages Disadvantages
Example : Easy access to information Example : Fake News/ Fake Information

What’s New
My Triangle
Directions: In your activity notebook, copy the drawing below and pick the foods
inside the box and write it in the corresponding level.
In bottom part, foods that you eat always
In the middle part, foods that you eat sometimes
In the upper part, foods that you do not take in

Never

Sometimes

Always

13
 Milk Fries Hotdog Bread Rice
Juice Softdrinks Eggplant Fish Egg
Meat Sardines Ripe Mango Okra Pizza
Hamburger Barbeque Noodles Casava Banana
Rice Dried Fish Malunggay Chips Nut

What Is It
Diet Check

Directions: Study the nutritional needs of the Filipino teenager. Assess if

you are eating the right amount of food needed by the body.

Source: https://www.nhlbi.nih.gov/health/educational/lose_wt/eat/calories.htm

Recall your nutritional status. Ask your teacher or adviser if you forgot about it. What was your nutritional
status? Be honest in answering the questions below and record them in your activity notebook:

1. Are you eating the right amount of food needed by your body?
Yes _______ No _________

2. Explain the connection between food and weight.

The connection between food and weight __________________________

3. What is the importance of eating a balanced diet to lifelong learning?

The importance of eating a balanced diet to lifelong learning is _________

Healthy Eating is not about staying thin and depriving oneself of the foods you love, but it is about
feeling great, having more energy, and stabilizing mood.

14
 A healthy eating plan is a guide that helps an individual achieved the nutrients needed by the
body and maintain its ideal daily calorie. Following a healthy eating plan reduces the risk of heart
diseases and other health conditions.

A healthy eating plan:

• More vegetables, fruits, whole grains, and fat-free or low-fat dairy products
• Includes lean meats, poultry, fish, beans, eggs, and nuts
• Limits saturated and trans fats, sodium, and added sugars
• Controls portion size

15
 What have I Learned

My Secret Formula
At this point, you will express your creativity in making a healthy lifestyle formula to achieve
good nutrition and attain lifelong wellness. Use the essential words inside the box in creating your
own formula.
Here is an example on how you do it!
Ex: proper nutrition + healthy lifestyle = lifelong fitness and wellness
Then, justify your answer by giving a brief explanation.

food balanced diet exercise

calories weight management enough rest
healthy lifestyle meal proper nutrition
menu lifelong wellness eating habits
nutrients energy Fitness

What Can I do
Try It!
Directions: Imagine you are the chef of your own restaurant.

Make a breakfast menu for your clients and name your own restaurant.

__________________
( Restaurant’s Name )

Breakfast Menu:

After preparing the menu answer the following questions:

1. Why do you prefer those food? I prefer those foods because ________________

2. Are the selected foods nutritious? Why? The selected foods are nutritious because
____________________________________________________________.
3. Do you think the menu is salable to your consumer?Please check: Yes _______ No _______
Because, _____________________________________________________.

Assessment
Directions: Select the letter of the best answer.

1. Why a healthy lifestyle is important to one’s life?

A. To perform daily task

B. It affects other individuals
C. To enjoy leisure time
D.It will give a positive effect on life’s longevity
2. You are obese and you want to lose weight. You consider pills and fitness
program you saw on the television. What will you do?
A. I will enroll in a fitness gym.
B. I will take the best diet pills taken by popular artist
C. I will choose the most convincing advertisement
D. I will consult a dietician and seek advice from a certified fitness trainer.

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3. What are some of the problems encountered in weight management?
A. Time B. Money C. Venue D. Facilities

4. How much serving of meat does an adolescent need?

A. 6 serving B. 3 serving C. 1 serving D. 2 serving
5. Which of the following is a healthy snack choice?
A. Hamburger C. Chips
B. Banana Que D. Cake
6. “I recognize that I have responsibilities in my community”, this represents that
A. Health is wealth C. Never mind the happiness, do your duty
B. No man is an Island D. Both A and C
7. What do humans need to stay alive?
A. Sweets C. Food Supplement
B. Healthy Food D. Exercise
8.”You are what you eat “simply means that
A. We only eat what we desire
B. We are healthy if we eat healthy foods
C. Our nutritional status depends on the food we take in
D. When we do not control what we eat, we will become overweight.

9. You were asked by your mother to go to the market and buy some food
for your lunch since she is sick and cannot cook. What will you buy?
A. Hotdog, Ham, and Coffee C. Bread, Cake, and Juice
B. Fries, Egg, and Soda D. Pinakbet, Rice, and ripe banana
10.Which is not healthy to do?
A. Eat fruits and vegetables regularly
B. Limit sugar and salt intake
C. Increase consumption of fatty foods
D. Eat food rich in fiber

11.To stay at a healthy weight, the adolescent should choose a healthy diet
with_______________.
A. Caffeine from coffee
B. Fats from processed foods
C. High calories from sweets
D. Fibers from fruits and vegetables

12. How many eggs should an adolescent consume for a day?

A. 1 piece of egg C. 3 pieces of eggs
B. 2 pieces of eggs D. 4 pieces of eggs

13. What is the recommended daily serving of fruits and vegetables for a
healthy diet?
A. 5 fruits and 2 vegetables C. 3 fruits and 3 vegetables
B. 4 vegetables and 2 fruits D. 1 fruit and 1 vegetable

14. What is the main reason for special needs diets?

A. Just want a change C. Specific health reason
B. To get fit D. To try something new

15. Which of the choices is a healthy result of eating a balanced diet?

A. Mentally Alert C. Reduced Illness
B. More Energy D. All of the Above

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