Activity No. 2.

1
Activity Title: Active Recreation
Learning Target: To describe your health and fitness habits and how it can affect your lifestyle.
Reference: Physical Education and Health 10 (Learners’ Manual) pages 56-61

Task 1: Fitness Survey

Procedure: 1. Reflect on the different physical activities you have participated 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/Jogging
Biking
Hip-hop dancing
Playing badminton
Playing volleyball/basketball
Swimming
Strength training
Aerobics exercise
Ballroom dancing
Hiking
Yoga exercise
Zumba exercise
Malling
Hiking
Reflection:
1. How do you feel about the different activities you are engaged in?
2. How do you benefit from engaging in these activities?
Task 2: Start Being Fit-Stretch It Out
Procedure:
1. Perform basic stretching and warm-up exercises to condition your body in performing a
variety of fitness activities with the help of your teacher.
2. Observe proper posture and correct execution in doing the different exercises.
a. Neck rotation
b. Shoulder Rolls
c. Side arm Stretch
d. Triceps Stretch
e. Hamstring Stretch
f. Quadriceps Stretch
g. Outer Thigh Stretch
h. Inner Thigh Stretch
i. Calf Stretch
j. Knee Bends/Squat
Reflection:
1. How did you perform the different warm-up and stretching exercises?
2. What are the benefits of warm-up and stretching exercises?
 Activity No. 2.2
Activity Title: Wellness Lifestyle
Learning Target: To analyze current lifestyle habits and help determine changes necessary for future
health and wellness.
Reference: Physical Education and Health 10 (Learner’s Manual) pages 62-66

Procedure: 1. Place a check in the column corresponding to your answer for each question. Always-5,
Nearly Always-4, Often-3, Seldom-2, Never-1. Get your final score according to the
guidelines provided.
2. Answer the following reflective questions below.

Wellness Lifestyle Questionnaire 5 4 3 2 1

1. I participate in vigorous aerobic activity for 20 mins. 3 x a day.
2. I participate in strength training exercises, 2 or more days per week
3. I perform flexibility exercises a minimum of 2x per week
4. I maintain my recommended body weight.
5. I eat 3 regular meals that include a wide variety of food every day
6. I limit the amounts of fats in my diet on most days of the week.
7. I eat fruits and vegetables every day.
8. I regularly avoid snacks, specially those high in calories and fat.
9. I readily recognize problems and act on it when I am under excessive tension
and stress.
10. I am able to perform effective stress management techniques.
11. I have close friends and relatives with whom I can discuss personal problems
and approach for help when needed.
12. I spend most of my leisure time in wholesome recreational activities.
13. I can deal effecti vely with disappointments and temporary feeling of sadness,
loneliness and depression.
14. I can work out emotional problems without turning to alcohol or violent
behavior.
15. I associate with people who have a positive attitude about life.
16. I don’t spend time and talent worrying about failures.
17. I wear a seatbelt, whenever I am in a car or vehicle.
18. I do not drive under the influence of neither alcohol nor read, write or send text
messages while driving.
19. I avoid being alone in public places and staying out until midnight.
20. I always keep doors and windows locked, especially when I am alone at home.
21. I support community efforts to minimize pollution.
22. I use energy conservation tips and encourage others to do the same.
23. I study in a clean environment.
24. I participate in recycling programs in my community.

Reflection:
1. Are you aware of your family’s health history and lifestyle factors that may negatively affect
your health and fitness?
2. Do you make a constant and deliberate effort to stay healthy and achieve the highest
potential for well-being?
 Activity No. 2.3

Activity Title: WEIGHT MANAGEMENT MEASURE PROGRESS

Learning Target: To prepare and monitor behavioral changes for weight management.
Reference: Physical Education and Health 10 (Learner’s Manual) pages 67 - 70

Concept Notes

Eating disorders are illnesses that involve crucial disturbances in eating behaviors thought to
stem from some environmental pressures.
Some Eating Disorders:
 Anorexia Nervosa – an eating disorder characterized by self-imposed starvation to lose and
maintain very low body weight due to false/distorted perception of being fat.
 Bulimia Nervosa – an eating disorder characterized by a pattern of binge eating and purging in
an attempt to lose weight and or/ maintain low body weight.
 Binge-eating disorder- an eating disorder characterized by uncontrollable episodes of eating
excessive amounts of foods within relatively short time.
 Emotional eating – the consumption of large quantities of food to suppress negative emotions.

Read the tips for behavior modification and adherence to a weight management program. On a
weekly basis, go through the list of strategies and provide a “Yes” or “No” answer to each statement. If
you able to answer “yes” to most questions, you have been successful in implementing weight
management behaviors.

BEHAVIOR MODIFICATION PROGRESS FORM

Dat Dat Dat Dat
STRATEGY Date Date
e e e e
1. I have made a commitment to change.
2. I set realistic goals.
3. I exercise regularly.
4. I have healthy eating patterns.
5. I exercise control over my appetite.
6. I am consuming less fat in my diet.
7. I pay attention to the number of calories in my food.
8. I have eliminated unnecessary food items from my diet.
9. I avoid automatic eating.
10. I stay busy.
11. I plan meals ahead of time.
12. I eat slowly and at the table only.
13. I do not serve more food than I should eat
14. I reward my accomplishments.
15. I think positive.

Critical Thinking:
1. Do you think you have issues about how or what you eat? If so, express your feelings about it.
2. Is your present diet adequate according the nutrient analysis?
3. What do you think is the key to weight management?
 Activity No. 2.4

Activity Title: BENEFITS OF RECREATIONAL ACTIVITIES

Learning Target: To understand the concept and benefits of active recreation.
Reference: Physical Education and Health 10 (Learner’s Manual) pages 69-71

CONCEPT NOTES
Leisure as Time – Leisure as time free from obligations, work (paid and unpaid), and tasks required for
existing (sleeping and eating.)
Leisure as Activity – Leisure as activities that people engage in during free time activities that are not
Work - oriented or that do not involve life maintenance tasks such as housecleaning or sleeping.
Play – Play is an imaginative, intrinsically motivated, non-serious, freely chosen, and actively engaging
activity.
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.

BENEFITS OF RECREATIONAL ACTIVITIES:

 Helps to build self-esteem and confidence > Increases mental relaxation
 Teaches positive conflict resolution skills > Generates a general sense of well –being
 Encourages spiritual renewal and personal growth > Reduces tensions and anxiety
 Provides alternatives to self-destruction behaviors > Enhances personal growth

Let’s Warm-Up and Stretch the Body!

1. Perform the following warm-up and stretching exercises to prepare the body.
2. Use an upbeat music to be more motivated.
 Jog around the gym or field for 5 minutes > Triceps Stretch
 Neck rotation exercises > Calf-Muscle Stretch
 Isometric neck Exercises > hamstring Stretch
 Chin Tuck > Inner Thigh Stretch
 Upper Trapezius Stretch > Buttocks Stretch
 Lateral Arm Stretch > Lower Back Stretch
 Pelvic Tilt

Reflection:
How much is enough in exercise or physical activity?
 Activity No. 2.5
Activity Title: PHYSICAL FITNESS ASSESSMENT
Learning Target: To assess your performance in the different fitness tests.
Reference: Physical Education and Health 10 (Learner’s Manual) pages 73 – 76
Procedure:
1. Fill in the information needed in Part A and Part B.
MY FITNESS PROFILE IN HEALTH AND SKILL- RELATED PHYSICAL FITNESS
Part A
Name: Grade and Section:______ ______
Date:
__________________________ _
Age: ______ Height: ________ Weight: _______ Resting Heart Rate: _______________
Maximum Heart Rate Target Zone Heart Rate:
______________ ___________________
Part B
Pre-Test Post-Test Interpretatio Remark
Date
Score Interpretatio Score n of Score s
Fitness Test Date
Trial Tria n of Score Trial Trial
1 l2 1 2
Curl-up*
Push-up*
Trunk Lift
50-Yard
Dash*
1-Foot Stand
*Trial 2 is not necessary with this test.
Interpretations of Scores:
Number of Curl-ups
Fitness Test Age
Boys Girls
15 16-35 18-32
Curl-ups
16+ 18-35 18-35
15 16-35
Push- ups 7-15
16+ 18-35
15
Trunk Lift 9-12 inches (healthy zone)
16+
Speed Scores (in seconds)
Skill Level
BOYS GIRLS
Good to better 6.3 – 7 7 – 7.9
50 Yard Dash
Average 7.1 – 7.5 8 – 8.7
Fair 7.6 – 8.5 8.8. – 10.3
Low 8.6+ 10.4+
One Foot Stand Speed Scores (in seconds)
Skill Level
BOYS GIRLS
Good to better 37 or longer 23 or longer
Average 15-36 8 -22
 Fair 5-14 3-7
Low 0-4 0-2

Reflection: What do you feel about the results you got?

Activity No. 2.6

Activity Title: NOVICE AND MULTI - CHALLENGE : STRENGTH TRAINING AND YOGA EXERCISES
Learning Target: 1.To assess your muscular strength and observe the importance of proper execution of
exercises for safety.
2. To perform the basic yoga poses properly to avoid muscle injuries.
Reference: Physical Education and Health 10 (Learner’s Manual) pages 84 – 90

Task 1:

Perform the stretching and warn up exercises before performing the series strength training exercises.
Strength Training Exercises:
1. Flatten your abs
a. Twisting crunches b. Leg raises
2. Strengthen your chest muscles
a. Push-up b. decline push up c. knee push up
3. Build your lower body strength
a. Walking lunge b. Slide Lunge c. Triceps dip
d. Squat e. Prone Hold f. Glute lift
Reflection:
Are the exercises beneficial in improving your muscular strength?
What other exercises or activities can you suggest in order to maintain your level of fitness?

Task 2:
Discuss the benefits of yoga exercises to one’s health.
Perform the basic yoga exercises accompanied with yoga music or instrumental music.

Illustrations of yoga exercises found at page 88-90.

a. Downward facing dog position
b. Mountain Pose
c. Warrior Pose 1
d. Warrior Pose 2
e. Extended side angle
f. Triangle Pose
g. Cat –Cow Stretch
h. Staff Pose

Reflection:
How well did you perform the different yoga poses? Did you feel the strengthening of your muscles?
What benefits can you gain as you engage yourself in doing basic yoga movements?
 Activity No. 2.7

Activity Title: THE EXTRA CHALLENGE - DO THE HIP-HOP CARDIO WORKOUT

Learning Target: 1.To perform simple hip-hop aerobic routine to improve cardio vascular endurance.
Reference: Physical Education and Health 10 (Learner’s Manual) pages 91 – 93

Concept Notes

Hip-Hop Aerobics –an exciting combination of intense cardio-vascular exercises incorporating hip-hop
moves and upbeat music to get your heart pumping.

Benefits of Hip-Hop Aerobics:

 Calorie and Fat Burning Work out > 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

Task: Perform warm exercises using an upbeat music.

Perform simple Hip-Hop Steps.

1. Glide Step 6. Jumping Jack Changes
2. Box Step 7. Hip-Hop Wave
3. Pump Step 8. Cool Walk
4. Pull Down 9. Shoe tap
5. The Turn Step 10. Hip Roll

Note: Steps interpretation found in pages 92- 93.

Reflection:
1. How do you find the workout? Was it easy to perform? Why?
 Activity No. 2.8

Activity Title: YOGA TO THE BEAT (MOVES YOU CAN DO ON YOUR OWN)
Learning Target: To create a simple yoga routine based on the basic foundations or poses you have
learned from the previous lesson.

Materials:
 Exercise mats CD player/MP3 rubric
 Video of yoga routine instrumental music

Procedure:
1. Group yourselves into 5 or more members. Choose leader.
2. Review the basic yoga poses.
3. Create 5 to 8 creative yoga exercises.
4. Choose an instrumental or meditative music.
5. Practice the yoga workout per group.
6. Perform the creative routine in class for the practical test.

O VS S NI P
Indicators of Performance
5 4 3 2 1
1. Performs the step patterns correctly with mastery.
2. Performs the step patterns correctly, with mastery, coordination
and proper counting.
3. Displays proper bodylines while doing the movements.
4. Fosters positive attitude towards the activity.

Reflection:
How do you feel about the activity? Were you able to perform the activity with confidence?