WEEKLY LEARNING ACTIVITY SHEET

PHYSICAL EDUCATION Grade 10, Quarter 2 Week 2

Active Recreation (Fitness)

Most Essential Learning Competency (MELC)

Engages in moderate to vigorous physical activities for at least 60 minutes a day in
and out of school PE10PF-IIc-h-45

Learning Objective:
 Determine your current and ideal body weight, body composition and
completion date for this goal.
 To prepare and monitor behavioral changes for weight management.
 Be motivated to achieve a balanced diet and/or to lose weight

Time allotment: two hours

Key Concept:

The risk of being obese and overweight will bring a lot of health problems for
many individuals. Read the health consequences accompanied by being obese.
Manage your weight properly while you are still young and influence the
people around you by setting good examples on how you can be fit and healthy
always.
Health Consequences of Excessive Body Weight:
• high blood pressure
• type 2 diabetes
• congestive heart failure
• obstructive sleep apnoea and respiratory problems
• poor female reproductive health (menstrual
 irregularities)
• psychological disorders (depression, eating
 disorders, distorted body image, discrimination, and
 low self-esteem)
• shortened life expectancy
• decreased quality of life
• gallbladder diseases
• stroke
• gout

Eating disorders
Eating disorders are illnesses that involve crucial disturbances in eating behaviors
thought to stem from some environmental pressures. These disorders are
characterized by an intense fear of becoming fat, which does not disappear even
when the person is losing weight in extreme amounts. Take a look at the following
eating disorders:
• Anorexia nervosa – an eating disorder characterized by self-imposed
starvation

Author: FERNANDO S. TADLE

School/Station: STA JUANA NATIONAL HIGH SCHOOL
Division: Surigao del Sur
email address: Fernando.tadle@deped.gov.ph
 • to lose and maintain very low body weight due to a 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 food within a relatively short time
• Emotional eating – the consumption of large quantities of food to suppress
negative emotions

Activity:
WEIGHT MANAGEMENT: MEASURING PROGRESS

Materials:
• pen
• activity notebook

Procedure:
Answer the following questions to know your weight management progress.
Write your answers in your activity notebook.
1. State your own feelings regarding your current body weight, your target body
composition, and a completion date for this goal.
2. Do you think you have issues about how or what you eat? If so, express your
feelings about it.
3. Is your present diet adequate according to the nutrient analysis?
4. State dietary changes necessary to achieve a balanced diet and/or to lose
weight. List specific food that will help you improve in areas where you may
have deficiencies and food items to avoid or consume in moderation to help
you achieve better nutrition.
a. changes to make:
b. food that will help:
c. food to avoid:

Behavior Modification Progress Form

Read the tips for behaviour 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 are able to answer “Yes” to most questions,
you have been successful in implementing positive weight management behaviors.

Strategy date date date date date date date

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.

Author: FERNANDO S. TADLE

School/Station: STA JUANA NATIONAL HIGH SCHOOL
Division: Surigao del Sur
email address: Fernando.tadle@deped.gov.ph
 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.

Assessment
1. Do you consider yourself overweight? If so, how long have you had a weight
problem?
2. What attempts have you made to lose weight, and what has worked best for
you?

Answer Key:
Answers vary

Reference:
Physical Education and Health – Grade 10; Learner’s Material
First Edition 2015

Author: FERNANDO S. TADLE

School/Station: STA JUANA NATIONAL HIGH SCHOOL
Division: Surigao del Sur
email address: Fernando.tadle@deped.gov.ph