MODULE NUMBER_________

Republic of the Philippines

Department of Education 10
Region v
SCHOOLS DIVISION OF SORSOGON
DONSOL NATIONAL COMPREHENSIVE HIGH SCHOOL

N
MAPEH (P.E) QUARTER 2. MODULE 5&6

I. INTRODUCTORY CONCEPT/ PANIMULANG KONSEPTO

Warm up exercise or sometimes called limbering up is always the initial phase of
any exercise program. It is a light physical activity aimed at increasing the body
temperature to allow a gradual increase in the blood flow to the muscles, ligaments, and
tendons. Blood capillaries are opened up to allow oxygenated blood to supply the
muscle for contraction. Consequently, individuals who directly engage in a vigorous
activity without first warming up often experience muscle cramps or get injured.
Normally, the warm up takes about 5-10 minutes. A good indicator if the
individual is already warmed up is the onset of a light sweat.
Cooling down after your workout allows for a gradual recovery of pre-exercise
heart rate and blood pressure.

II. LEARNING SKILLS FROM MELCs/ KASANAYANG PAMPAGKATUTO MULA SA

MELCs
Assesses physical activities, exercises ad eating habits

III. ACTIVITIES/ MGA GAWAIN

A. Let Us Review/ Pagbalik-aralan Mo.
In the previous we read about the different dimensions of wellness (The
Physical Wellness, Emotional Wellness, intellectual Wellness, Spiritual
Wellness, Interpersonal Wellness and Environmental Welness) and also the
benefits of warm up.

B. Let Us Study/ Pag-aralan Mo.

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.

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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

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  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.

 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
1. helps with weight management 9. lowers blood pressure

2. accessible to everyone 10. reduces the risk of some cancers

3. doesn’t require special equipment 11. helps reduce risk and/or aids with
the management of type 2
4. one of the easiest ways to get
diabetes
more active
12. helps maintain strong bones
5. reduces symptoms of depression
and anxiety 13. reduces the risk of heart attack

6. a low impact exercise 14. less likely to lead injuries

7. lowers low-density lipoprotein 15. reduces stress

(LDL) cholesterol (the “bad” 16. reduces the risk of heart disease
cholesterol)
17. you don’t have to pay for it
8. raises high-density lipoprotein
18. builds aerobic fitness
(HDL) cholesterol (the “good”
cholesterol) 19. helps maintain lean muscle tissue

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 C. Let Us Practice/Pagsanayan Mo.
What is the Importance of Recreational Activities?
_____________________________________________________________.

_____________________________________________________________.

D. Let Us Remember/ Tandaan Mo.

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 are activities that require large body movements such as running,
throwing, or jumping or those that are sports-specific movements.
Walking is generally considered as moderate physical activity, but it is effective in
promoting metabolic fitness and overall health.

E. Let Us Practice More/ Gawin Mo.

1. What did you notice about your heart rate? Do you think it is necessary to check
your heart rate after walking or running activity? (5pts)

Answer:

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 I notice that my heart rate _______________________________________________.

Yes! It is necessary to check my heart rate because…

___________________________________________________________________
___________________________________________________________________
No! It is not necessary to check my heart rate because…
___________________________________________________________________
___________________________________________________________________

2. What are the benefits of walking and running activities to you?

Answer:
For me, the benefits of walking and running activities are…
___________________________________________________________________
___________________________________________________________________
___________________________________________________________________
___________________________________________________________________
3. What did you discover about your health after engaging in walking and running
activities?

Answer:
After engaging in walking and running activities, I discover about my health that…
___________________________________________________________________
___________________________________________________________________
___________________________________________________________________
___________________________________________________________________

VI. REFERENCE/ SANGGUNIAN

Physical Education and Health Learner’s Material and Internet.

MAPEH 10 PHYSICAL EDUCATION: ACTIVE

(Subject) RECREATION

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 Prepared by: Checked and reviewed by: Noted by:

Tirso P. Macandog Sarah Grace P. Cabarles

Teacher III Chairman JOSEPHINE C. EBUENGA, Ed. D
PRINCIPAL II
Mary Ann O. Janoras Jasmin Jovie T. Malto
Teacher I Member

Ermalyn P. Mendiola
Member

Karl Ludwig E. Morilla

Member