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PHYSICAL
EDUCATION
Quarter 2 – Module 1
Active Recreation (Fitness)

1|P age
PHYSICAL EDUCATION
Quarter 2 – Module 1 – Week 1: Active Recreation (Fitness)

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Regional Director: Gilbert T. Sadsad Assistant

Regional Director: Jessie L. Amin

Development Team of the

Module
Writer: Sam Albert E. Alcera
Editor: Rolando Espiritu
Reviewers: Ma. Tessie C. Babasoro and Maria Teresa P. Borbor
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Layout Artist: Melody P. Borbor

2|P a g e
 Week 1
Lesson 1 Active Recreation (Fitness)

Your Engagement in active recreation, sports, physical activities, and understanding of

health concepts will contribute to your sense of social connectedness and help you assume greater
responsibility through a variety of roles as you participate in a real- w o r l d situation.

This lesson will provide and equip you with knowledge, skills, and habits that will enable
you to achieve competence in maintaining your health and physical condition. The domain in
Physical Education focuses on the importance of a healthy lifestyle and physical activity through
active recreation such as sports, fitness, street dance and hip-hop dance, while Health Education
emphasizes on the development of the proper skills of a health- conscious consumer, lifelong
participation in health trends, issues and concerns in health care, and planning for a health career.

So let’s begin!
Introductory Message:
Dear Facilitator:

This module gives the learner and the parents/guardians/siblings an opportunity to work,
learn and appreciate Active Recreation together. The lessons require reading (silently or aloud) to
further enhance the reading and comprehension skills of the learner, performing some exercise
routines, and doing some data gathering to monitor their lifestyle. A Pre-Test is given to the Learner
for a simple diagnosis about the lesson. An Answer Key is provided on a separate sheet at the back
of this module. Please make sure to assist the learner in answering the tests and activities honestly to
ensure reliability of gathered information. Furthermore, please remind the learners to use separate
sheets in answering the pre-test, self-check exercises, and post-test, properly labelled.

Dear Learner:

This module will let you experience learning on your own, within the standards of the
Department of Education. The activities were customized so that you will find learning still fun and
accessible even at home.

Please follow the instructions given in this module and please also listen for further
instructions from your facilitator. With a little collaboration with your family, you might also find
learning more enjoyable.

Keep on Learning and Enjoy!

What I Need to Know

Hello, Learner.

At the end of this module, you will be able to:

 Assess physical activity, exercise and (PE10PF-IIa-h-39)
 Engage in moderate to vigorous physical activities for at least 60 minutes a day in and
out of school. (PE10PF-IIc-h-45)

Vocabulary bank:

Warm-up Exercise An exercise routine done to prepare the body in an intense or

vigorous activity. Usually compose of rotations of joints and
light cardio activity.
Recreation an activity that people engage in their free time that they enjoy
and recognize as having socially redeeming values and
generates a general sense of well being
Lifestyle A particular way of living: the way a person lives or a group of
people live
Frequency Refers to how often you involve yourself in regular physical
activity or exercise.
Intensity Refers to how hard you should exercise or the difficulty of
your physical activity.
Time refers to how long you should engage in a specific
physical activity.
Type refers to the kind of exercise or physical activity you
should engage in.

WHAT I KNOW
“Hello, Learner. Before we proceed to our lesson, let’s test if you are ready to go.”

Pre-test:
Instruction: Write the word true if the statement is correct and false if it is not. To check your
answers, please turn the answer key on page 11.

1. Warm-up is done after engaging in an intense or vigorous activity.

2. Environment is not a factor to consider in engaging a certain exercise program or
recreational activities.
3. In order to maintain and sustain active and healthy lifestyle a person must be remain active
in their exercise program and recreational activities.
4. Increase muscle elasticity is one of the effects of warm-up.
5. One way to avoid injury during the exercise routine is to do warm-up.
Let’s Go and Read!

One way to maintain and sustain healthy lifestyle is to keep your body active. In order to do
that you need to engage sports, recreational activities, and exercise programs.

Recreation an activity that people engage in their free time that they enjoy
and recognize as having socially redeeming values and
generates a general sense of well being

But wait! It is not just engaging right away into different programs or recreation activities to
make your body active always. There are some concerns that you must know before engaging in a
certain activity. Are you ready to know that? Okay then let start.

The basic program that you can start to make your body active is to engage in exercise program
(Cardio Training, Body Building, Slimming, aerobic, etc.) but you must first to know the factors that
can affect in choosing you exercise program.

Factors affecting in choosing your exercise program:

 Health
You must consider your health before engaging into different exercise programs so
that you are inform us to the limit of your body to fatigue or the intensity of exercise
program that fit to your present health condition.

 Resources
Does your resources permits the needs of the exercise program that you want to
engage in? Be wise and resourceful so that there is no waste of money and find
some alternatives so that your exercise program might not be too much expensive.

 Time
The number one factor that you must take in to consideration. Make it a top priority
in order for you to achieve an active lifestyle.

 Environment
It plays an important role in selecting your exercise program it must be conforms
with your comfort as you perform your routines.

Now that you know already the things to be considered you are now ready to have your
exercise program. But before you proceed you need to perform first warm-up exercise.

Warm-up Exercise An exercise routine done to prepare the body in an intense or

vigorous activity. Usually compose of rotations of joints and
light cardio activity.

Why do you need to warm-up?

 It increases blood flow to the muscles

 It increases muscle elasticity
 It gently raises heart rate
 It increases mental alertness
 It increases core body temperature
 It lessens your risk of injury
Practice task 1:
 ” Let’s do Some Warm-up”

 Prepare a simple 20 minutes warm-up routine that can use prior engaging
physical activities. Please use the table below;

Types Repetitions / Time

Ex. Head Bending (forward, 16 counts
Backward and sideward)

 Share this to your family members for them also to start achieving an active and healthy
life style. You can have done with some live music to set energy and mood,

Enjoy your perspiring moves!

Now, you are ready for your exercise routine!

Oh I almost forgot let’s check first your activeness
level

Practice Task 2:

“How ready I am?”

Instruction:
 Place a check in the column corresponding to your answer for each question.
Get your final score according to the guidelines provided at the end of the
questionnaire.
 Answer the following reflective questions below.

Nearly
Wellness Lifestyle Questionnaire Always Alway Often (3) Seldo Never
(5) s (4) m (1)
1. I participate in vigorous aerobic
activity for 20 minutes, 3x 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 amount of fats in my
diet on most days of the week.
7. I eat fruits and vegetables every
day.
8. I regularly avoid snacks, especially
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 effectively 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 do not spend time and talent

worrying about failures.
 Nearly
Wellness Lifestyle Questionnaire Always Alway Often Seldom Never
(5) s (3) (2) (1)
(4)
17. I wear a seatbelt, whenever I am in
a car or vehicle.
18. I do not drive under the
influence of 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.

How to Score
1. Enter the score corresponding to your answer for each question in the space
provided below.
2. Total the score for each specific wellness lifestyle category and obtain a rating for
each category according to the criteria provided below.

Health- Environmental
Stress Emotiona Personal
Related Nutrition Health &
Management l Well- Safety
Fitness Protection
being
1. 5. 9. 13. 17. 21.
2. 6. 10. 14. 18. 22.
3. 7. 11. 15. 19. 23.
4. 8. 12. 16. 20. 24.
Total:
Rating:

Category Rating:
Score Rating Description
Your answers show that you are aware of the importance of this category
>17 Excellent (E) to your health and wellness. You are putting your knowledge to work for
you by practicing good and healthy habits.
 Your health practices in this area are good, but you have room for
improvement. Look again at the items you answered with a 4 or lower
13 Good (G) and identify changes that you can make to improve your lifestyle. Even
small changes often can help you achieve better health.

Your health risks are showing. You may be taking serious and
unnecessary risks with your health. Perhaps you are not aware of the
Needs
risks or what to do about them. Most likely you need additional
<12 Improvement
information and help in deciding how to successfully make the changes
(NI)
you desire. You can easily get the information that you need to improve,
if you wish. The next step is up to you.

Now you already have a picture of your current lifestyle. You can now evaluate and plan for
your fitness program to address those things that are need improvements and those things that you
are going to maintain for you to achieve a healthy and active lifestyle by answering the guide
questions below:

1. What is your strength based on the result above? What are your ways to sustain and
maintain it?

2. Based on the data above what is your weakness? How are you going to improve those
things to make it your strengths?

Way to go…Go and start your healthy and active lifestyle!

To help you more, here are some healthy lifestyle guidelines.

1. Perform around 20-30 minutes of moderately intense physical activity on most

days of the week. It can an accumulation of minutes for each day.
2. Eat a healthy breakfast every day.
3. Manage stress effectively.
4. Get 7 to 8 hours of sleep per night.
5. Perform simple flexibility exercises involving all joints of the body.
6. Eat a healthy diet that is rich in whole-wheat grains, fruits, and vegetables and
is low in saturated and trans fats.
7. Do not use tobacco in any form and avoid second hand smoke.
8. Maintain your recommended body weight through adequate nutrition and
exercise.
9. Have at least one close friend or relative in whom you can confide in and to
whom you can express your feelings openly.
10. Be aware of your surroundings and take personal safety measures at all
times.
Post-test:

Dearest Learner,
Let’s check your understanding using this “Paper and Pencil” Test:

Enumeration:
 Factors Affecting in choosing an exercise program
1.
2.
3.
4.

 Effects of Warm-up
1.
2.
3.
4.
5.
6.

Assignment:
1. Identify the different eating disorder and there characteristics.
2. Enumerate the common signs in symptoms of eating disorder.
3. Identify the preventive ways to avoid different eating disorder

Congratulations and be an ambassador of Active and Healthy Lifestyle!

ANSWER KEY
Pre-test:
1. Warm-up is done after engaging in an intense or vigorous activity. _False_
2. Environment is not a factor to consider in engaging a certain exercise program or
recreational activities. False
3. In order to maintain and sustain active and healthy lifestyle a person must be remain active
in their exercise program and recreational activities. True
4. Increase muscle elasticity is one of the effects of warm-up. True
5. One way to avoid injury during the exercise routine is to do warm-up. True

Post-test:
Enumeration:
 Factors Affecting in choosing an exercise program
1. Health
2. Resources
3. Time
4. Environment
  Effects of Warm-up
1. It increases blood flow to the muscles
2. It increases muscle elasticity
3. It gently raises heart rate
4. It increases mental alertness
5. It increases core body temperature
6. It lessens your risk of injury

References:

 MAPEH 10 Learner’s Manual

 MAPEH 10 Teacher’s Guide
 Quinnie S. Miranda, Laura R. Jugueta, Guinevere E Sacdalan, Maria Terrsa R. San Jose
(2018) Phoenix Publishing House Inc. MAPEH for today's Learner 10
 Werner W.K Hoeger & Sharon A Hoeger (2013). Fitness and Wellness (10th
Edition). Boston: McGraw-Hill
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PHYSICAL
EDUCATION
Quarter 2 – Module 1
Active Recreation (Fitness)

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