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MAPEH (P.E.)
Quarter 1 – Module 4:
Active Recreation
(Physical Fitness)
MAPEH (P.E.) - Grade 10
Alternative Delivery Mode
Quarter 1 – Module 4: Active Recreation (Physical Fitness)
First Edition, 2020

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Published by the Department of Education

OIC-Schools Division Superintendent: Carleen S. Sedilla CESE
OIC-Assistant Schools Division Superintendent: Brian E. Ilan EdD

Development Team of the Module

Writers: Jeffrey Z. Cutaran, Julius I. De Guzman, Rosalie I. Dela Cruz,
and Ceasar James B. Austria
Editor: Myrna T. Parakikay.
Reviewer: Myrna T. Parakikay
Layout Artist: Gloria B. Samulde
Management Team: Angelita S. Jalimao
Chief, Curriculum Implementation Division

Neil Vincent C. Sandoval

Education Program Supervisor, LRMS

Myrna T. Parakikay
Education Program Supervisor, MAPEH

Printed in the Philippines by the Schools Division Office of Makati City through the
Support of the City Government of Makati (Local School Board)

Department of Education – Schools Division Office of Makati City

Office Address: Gov. Noble St., Brgy. Guadalupe Nuevo

City of Makati, Metropolitan Manila, Philippines 1212
Telefax: (632) 8882-5861 / 8882-5862
E-mail Address: makati.city@deped.gov.ph

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 What I Need to Know
This module was written and designed to make learning easier especially
as we are in the New Normal situation. As an educational tool, this module about the
Active Recreation (Physical Fitness) challenges you as a learner, to become creative,
resourceful and independent. The scope of the module provides a variety of activities
that will stimulate independent and self-guided learning experience. Lessons in this
module are arranged to follow the standard sequence of the course to ensure effective
learning continuity, make the experience more meaningful, effective and relevant to
life situations.
This module includes lessons and activities on:

• Physical Fitness

After going through this module, the learners are expected to:

1. Understand the concept of Physical Fitness

2. Monitor’s periodically one’s progress towards the fitness goals
3. Critiques media information on fitness and physical activity issues;

What I Know
Multiple Choice: Direction: Choose and encircle the letter of the best answer.
1. What is the difference between health and skill-related components of fitness?
A. Health related is to do with muscles.
B. Health related is the efficiency of the body and skills related is the
performance in PA
C. Skills related is only to do with sport.
D. Health related is to do with movement and skill related is sport.
2. What is an example of a skill related test?
A. Skin fold test C. Beep test
B. Handgrip test D. Sit and reach test
3. What is the best way to describe agility?
A. To dodge something or someone
B. To move quickly
C. The ability to rapidly and accurately change the direction of the whole body
D. To change direction
4. What skill allows someone to perform a task smoothly and correctly?
A. Coordination B. Balance C. Reaction Time D. Agility
5. Which of the following is a demonstration of power?
A. Dancing C. Sprinting
B. Long-Jump D. A cross country run
6. Why is quick reaction time important in sport and physical activity?
A. It makes you a better player.
B. You can beat everyone.
C. You can gain an advantage by timing things better.
D. Perform better at fast paced sports.
7. In what part of the body is speed applied to?
A. Legs C. Body
B. All aspects of the body and mind D. Arms
8. Balance can be used a lot in what sports? Which of the following is the best
answer?
A. Golf, lawn bowls C. Gymnastics, ballet
B. Ballet, shot put D. Basketball, gymnastics

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 9. Do different skills affect each other?
A. Yes, because the better range of skills an individual has, the better the
performance.
B. No, performers only need to have one skill to be really good.
C. Yes, because some of the skills can increase the benefits of other skills.
D. Not really

10. Which is better, health-related or skill-related components of fitness?

A. Skill related C. Health related
B. Both skill and health related D. Neither choice are very good

Lesson Active Recreation

1 (Physical Fitness)
Regular exercise and physical activity promote strong muscles and bones. It improves
respiratory, cardiovascular health, and overall health. Staying active can also help you
maintain a healthy weight, reduce your risk for type 2 diabetes, heart disease, and
reduce your risk for some cancers.
It is important to listen to what your body is telling you and not do too much in one
go. You are more likely to keep to a regular exercise routine if you schedule it into
your normal day. Wait for at least one hour after eating a big meal before you start
exercising in order to help avoid indigestion.

What’s In

Picture
Analysis

Guide Questions:
1. What are the pictures all about?
2. What is the importance of the inclusion of Physical education in our school
curriculum?
3.Why is skill related fitness important?
4. Can you still recall the concepts you’ve learned about physical fitness?

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 What’s New
List as many physical activities, exercise, or health food that start with the
letters of the word PHYSICAL EDUCATION.
Ex. Planking

Physical
Education

What is It

Skill related fitness programs, also called functional movement exercise, enhance
athleticism and improve efficiency at everyday tasks. These programs usually involve
exercises that simultaneously work different muscle groups.
Skill -related fitness components refers to the improvement of one’ skills and ability
or sometime it used for sport identification test.
Physical fitness is divided into four health and six skill-related components. Skill- or
performance-related fitness involves skills that will enhance one’s performance in
athletic or sports events. Health-related fitness involves skills that enable one to
become and stay physically healthy.
Six Components of Skill-Related Fitness
There are six skill-related fitness components: agility, balance, coordination, speed,
power, and reaction time. Skilled athletes typically excel in all six areas.
• Agility is the ability to change and control the direction and position of the body
while maintaining a constant, rapid motion. For example, changing directions to hit a
tennis ball.
• Balance is the ability to control or stabilize the body when a person is standing still
or moving. For example, in-line skating.
• Coordination is the ability to use the senses together with body parts during
movement. For example, dribbling a basketball. Using hands and eyes together is
called hand-eye coordination.
• Speed is the ability to move your body or parts of your body swiftly. Many sports rely
on speed to gain advantage over your opponents. For example, a basketball player
making a fast break to perform a layup, a tennis player moving forward to get to a
drop shot, a football player out running the defense to receive a pass.

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• Power is the ability to move the body parts swiftly while applying the maximum force
of the muscles. Power is a combination of both speed and muscular strength. For
example, fullbacks in football muscling their way through other players and speeding
to advance the ball and volleyball players getting up to the net and lifting their bodies
high into the air.
• Reaction Time is the ability to reach or respond quickly to what you hear, see, or
feel. For example, an athlete quickly coming off the blocks early in a swimming or
track relay, or stealing a base in baseball.

Skill-Related Fitness Components

If you're already meeting the ACSM guidelines and you want to do more to train for a
specific fitness-related goal, you also need to consider the six skill-related fitness
components:

• Agility
• Balance
• Coordination (hand-eye and/or foot-eye)
• Power
• Reaction time
• Speed
The health components of fitness are universally important. The skill-related fitness
components are more relevant to certain athletes. For example, while everyone can
benefit from daily walks, someone who hits the path just to get their heart pumping
doesn't need to worry about developing the speed necessary to run a five-minute mile.

Likewise, baseball players need to target all skill-related areas in order to perform at
the highest levels. But weightlifters can get away with focusing most of their effort on
power, balance, and strength.

Power

Power combines speed and strength. In essence, it's how fast you can generate a
maximal force. In sports, "power athletes" are those who exert brute strength in short,
all-out efforts, such as Olympic weightlifters, football players, and gymnasts.

But athletes in other sports, like basketball, volleyball, and tennis, can also benefit
from developing greater power. Jumping to get a rebound requires leg power, while
forcefully spiking a volleyball requires a combination of upper- and lower-body power.

Enhance your power by combining resistance and speed with fast-paced strength-
training moves, such as:

• Plyometric box jumps

• Pushing a weighted sled while sprinting
• Clean and jerk lifts
• Kettlebell swings

Weight Training for Power

Speed

When you think of speed, you might think of an event like the 100-meter sprint. But
speed, by nature, is relative. An elite 100-meter sprinter needs to be very, very fast,
but only for about 10 seconds.

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On the other hand, if a marathon runner wants to improve their speed to set a new
personal best, they might aim to reduce their per-mile race pace from 10 minutes per
mile to 9.5 minutes per mile—a speed they would have to maintain for a little over four
hours.

These two fictional athletes train differently, but with a similar goal: become faster for
their sports. So speed training will differ based on the sport you're training for.
Regardless of sport, high-intensity interval training (HIIT) is one of the best ways to
improve speed.

This training involves working at an all-out or near all-out effort for set periods of
time, followed by set periods of rest. It repeatedly challenges your aerobic and
anaerobic systems, teaching your muscles, heart, and lungs to grow accustomed to
working at higher levels of intensity.

The length and intensity of the intervals you use will be longer or shorter, less
challenging or more, depending on your sport. Runners can try HIIT speed drills like
these:

• For marathon training: Try mile repeats, a style of interval training where the
runner goes all-out for a full mile before resting and doing it again.
• For sprint training: Focus on shorter intervals. A sprinter would be better off
performing shorter, more intense intervals ranging from 40- to 400-meters in
length, running all-out, and then resting before repeating.

These same concepts apply whether you want to be faster in swimming, cycling, or
even sports like soccer and basketball. Interval training featuring bouts of high-
intensity exercise related to your specific sport can help you improve your speed
Related: Interval Training

Agility

Agility is the ability to move quickly and to easily change direction. Basketball players,
for instance, are incredibly agile. They have to move in every direction, jumping,
sliding, twisting, and backpedaling in quick response to the movement of the ball and
other players. Their bodies have to be trained to respond and change course at the
drop of a hat.

Agility drills commonly involve exercises that develop foot speed and direction change,
such as:

• Ladder drills: Use an agility ladder to practice quick and specific foot
placement.
• Cone drills: Set up cones in a "T" or star shape, then sprint, slide, backpedal,
or change direction depending on which cone you're approaching.

Related: Best Agility Exercises for Athletes

Coordination

So many sports and activities require well-honed hand-eye (or foot-eye) coordination,
including badminton, golf, soccer, basketball, football, racquetball, archery, softball,
ultimate Frisbee, and more. All require you to be able to see an external object and
respond precisely with your hands and/or feet to meet a pre-determined objective.

Think of hitting a golf ball off a tee, catching a fly ball, or blocking a shot on net in
hockey or soccer. To improve your coordination, try exercises such as:

• Playing catch
• Jumping rope

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 • Juggling
• Dribbling a ball
• Throwing objects at specific targets

Balance

Gymnasts, yogis, skaters, and surfers all need highly refined balance skills to be able
to participate in their sports. But these aren't the only athletes who benefit from
balance training.

Balance itself refers to your ability to adjust your body position to remain upright. It
deals with proprioception, or knowing where your body is in space, and being able to
make adjustments to your position as your center of gravity changes during
movement.

There are few sports where balance doesn't play an important role, and there are lots
of activities where balance is required for enhanced performance and safety. Trail
runners, for instance, benefit from balance training because it can help prevent them
from rolling an ankle or taking a nasty fall after tripping over a root or slipping on a
muddy path. To train your balance, try:

• Standing on one foot

• Standing yoga poses
• BOSU ball workouts
• Using balance discs to perform squats, lunges, and push-ups

By performing standard strength training movements on an unstable surface, you're

simultaneously improving your strength and balance.

Reaction Time

Reaction time refers to how quickly you can respond to an external stimulus. Think
about a tennis match for a moment: The best competitors react almost
instantaneously when the ball comes off their opponent's racquet, sprinting toward
the location where they expect the ball to bounce.

Reaction time hinges heavily on your mind-body connection. Your eyes see a stimulus,
your mind interprets the stimulus, and your body reacts in accordance with that
interpretation.

Much of this mind-body reaction relates to knowledge of the sport or activity in

question. A professional tennis player can almost instantly interpret and predict the
movement of a ball. This knowledge enables them to react more quickly (and
accurately) to the stimulus.

On the other hand, a novice tennis player may see the ball coming off the opponent's
racquet, but won't be able to interpret what they're seeing as quickly, causing their
reaction time to slow. Reaction-time training tends to be sport-specific, but these
activities can help:

• Fielding a ball (softball, baseball)

• Protecting the goal as other players try to score (soccer, hockey, lacrosse)
• Tools such as lopsided reaction balls
• Playing table tennis or hacky sack

In many cases, improving reaction time comes down to gaining experience in the sport
and performing sport-specific drills.

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 What’s More

Write a short essay about the benefits of exercise and importance of

engaging oneself in physical activity and how you can stay fit and
healthy.

What I Have Learned

“Fitness is like a relationship.
You can’t cheat and expect it to work.”

What I Can Do

Component of
Activity Time Skill Related
Fitness
Tire Drill
30 seconds Agility
Run through tires (hoops or ladder).
Balance at Three Levels
Use balance board or block. Move to a low level
Static (Still)
and balance (10 seconds). Move to a medium level 30 seconds
Balance
and balance (10 seconds). Move to a high level
and balance (10 seconds).
Baseball Pitch
Perform the motion of a baseball pitcher. Go Dynamic
from a balanced knee-up position to a dynamic
30 seconds (Moving)
motion of the pitch, to a balanced position at
the end of the follow-through. Balance
Repeat.
Wall Ball
Throw ball against wall and move to try and catch Eye-Hand
30 seconds
the ball. If possible, use specially made ball that Coordination
causes irregular bounce.
Soccer Tap
Place soccer ball on ground in front of you. Eye-Foot
30 seconds
Tap right toe then left toe on top of the ball. Coordination
Alternate taps and go as fast as you can.
Shuttle Run
30 seconds Speed
Perform shuttle run between two lines.
Skip with Knee Lifts
30 seconds Power
Perform skipping motion with high knee lifts.
Jump Up to Box
Perform jumps to an elevated surface
30 seconds Power
(approximately 1–2 feet). Step down and jump
again. Repeat for time period.

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 Drop and Catch
Hold a ball in one hand and drop. Attempt to
30 seconds Reaction Time
catch the ball with the same hand just before it
hits the ground.

Assessment

Multiple Choice: Encircle the letter that corresponds to the Best answer.
1. When performing a plank which component will be most important?
A. Agility C. Dynamic Balance
B. Speed D. Static Balance
2. Which of this Sports will most needs Agility?
A. Archery C. Jumping
B. Running D. Rugby (American football)
3. A gymnast performing a somersault will most need which component?
A. Static Balance C. Dynamic Balance
B. Reaction Time D. coordination
4. Which other components combine to make Power?
A. Coordination and Muscular Endurance C. Speed and Muscular Strength
B. Aerobic Endurance and Agility D. Balance and Agility
5. Which of the following is not a component of skill related fitness? .
A. Balance B. Power C. Agility D. flexibility
6. What is the product (Result) of Speed x Strength?
A. Agility C. Speed
B. Power D. Muscular Strength
7. What is defined as the time that takes a sports performer to respond to a stimulus
and initiate their response?
A. Coordination B. Speed C. Reaction Time D. Power
8. What are the two types of Balance?
A. Dynamic B. Moving C. Static D. Still
9. Which skill related component fitness does a 100m sprinter needs at the start of a
race?
A. Reaction Time B. Power C. Agility D. Balance
10. What is defined as the smooth flow of movement needed to perform a motor task
efficiently and accurately?
A. Agility C. Coordination
B. Balance D. Dynamic Balance

Additional Activities
Balance - One Foot Stand
Purpose: To assess the ability to balance on the ball of the foot.
Instructions:
1. Remove the shoes and place the hands on the hips, then position the non-
supporting foot against the inside knee of the supporting leg.
2. The learner is given one minute to practice the balance. The learner raises the heel
to balance on the ball of the foot.
3. The stopwatch is started as the heel is raised from the floor. The stopwatch is
stopped if any of the follow occur:
• The person's hands come off the hips.
• The learner’s foot moves or swivels in any direction.
• The non-supporting foot loses contact with the knee.
• The heel of the supporting foot touches the floor.

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 Answer Key

10. b 10. c
9. a 9. a
8. c 8. a,c
7. b 7. c
6. c 6. b
5. b 5. d
4. a 4. c
3. c 3. c
2. d 2. d
1. b 1. d
What’ In Assessment

References

https://www.verywellfit.com/skill-related-fitness-components-4155209
https://quizizz.com/join/game/U2FsdGVkX19AnMU%252FTsIm4mmAl0f0iWK3tX9M
OnYjtkGKdOakj7nIO0vtONoXtcWi8l5ZQQ9v21yIBYTA%252Bh6T0Q%253D%253D?ga
meType=solo
https://prezi.com/btlr9xj7p2rh/skill-related-fitness-assessment/
https://www.proprofs.com/quiz-school/quizshow.php?title=skill-related-components-
of-fitness&q=10