Lesson EXERCISE

2 GRADE 10 – P.E

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
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

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.

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

Did you do this How often do you

exercise? Put YES or do the exercise?
Exercise/Activity
NO

Walking

Jogging/Running

Push-up

Sit-ups

Jumping jacks

Climbing stairs

Jumping Rope

Squats

Planking

Weight lifting

Stretches/Lunges

Others please write here__________

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
“YOU’R 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

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
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

Additional Activity
#HASHTAG
Directions: Create your own #Hashtag about exercise and write a brief explanation
of your hashtag. This is to motivate your friends, family members, classmates, and
even community to live a healthy and active lifestyle. Post it in your Facebook
account or submit your output to your teacher.