MELC-Based

10
Quarter 1 – PE10– Week 2-5 – Module 2

Name: ________________________________________
Grade & Section: _______________________________
LRN: _________________________________________
Introductory Message
Teacher:
This Learning ______________________________________
Activity Sheet (LAS) is prepared so that you, our dear learners, can continue
your studies and learn while at home. Activities, questions, directions, exercises, and discussions
are carefully stated for you to understand each lesson.
Each LAS is composed of different parts. Each part shall guide you step-by-step as you
discover and understand the lesson prepared for you.
“EXPLORE” are provided to measure your prior knowledge on lessons in each LAS. This will
tell you if you need to proceed on completing this module or if you need to ask your facilitator or
your teacher’s assistance for better understanding of the lesson. At the end of each module, you
need to answer “ASSESSMENT” to self-check your learning.
In addition to the material in the main text, Notes to the Teacher are also provided to our
facilitators and parents for strategies and reminders on how they can best help you on your home-
based learning.
Please use this module with care. And read the instructions carefully before performing each
task.
If you have any questions in using this LAS or any difficulty in answering the tasks in this
module, do not hesitate to consult your teacher or facilitator.
Thank you.

MAPEH DEPARTMENT LAS DEVELOPMENT TEAM

Grade 7 Sheryl G. Borja
Arlyn V. Alota
Grade 8 Danica Joy D. Baquilod
Sheryl Contado
Grade 9 Eugenio C. Dialino Jr.
Grade 10 Donalyn A. Gillo
Rosario B. Kitane
Mary Anthonette Y. Borja
School Principal Sixto D. Balita

MAPEH Department Quarter 1 Learning Activity Sheet_PE10_WK.2-5 1|Page

 ACTIVE RECREATION
PE Quarter 1 – Week 8 – Module 2

MELCs:
• . Engages in moderate to vigorous physical activities for at least 60 minutes a day in and out of
school (PE10PF - Ib - h -45)
EXPLORE:
Activity 1: Emoji: Put it Right!

Directions. Here are some lists of activities that an individual is doing every day. Draw a if the
activities can contribute to your health and if not.
_____1. Throwing the trash into the compost pit.
_____2. Watching TV every morning.
_____3. Walk going to school every day.
_____4. Fetching water from the nearby water source.
_____5. Watering the plants every afternoon.
_____6. Playing mobile legends with my friends.
_____7. Doing my home work every day.
_____8. Jogging with some friends.
_____9. Internet surfing.
_____10. Playing online games.
LEARN:
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
 helps with weight management  accessible to everyone
 doesn’t require special equipment
 one of the easiest ways to get more active
 reduces symptoms of depression and anxiety
 a low impact exercises
 lowers low-density lipoprotein (LDL) cholesterol (the “bad” cholesterol)
 raises high-density lipoprotein (HDL) cholesterol (the “good” cholesterol)
 lowers blood pressure
 reduces the risk of some cancers
 helps reduce risk and/or aids with the management of type 2 diabetes
 helps maintain strong bones
 reduces the risk of heart attack
 less likely to lead injuries
 reduces stress
 reduces the risk of heart disease
 you don’t have to pay for it
 builds aerobic fitness
 helps maintain lean muscle tissue
Yoga Exercise
Yoga is a physical activity consisting mainly of postures, often connected by flowing sequences,
sometimes accompanied by breathing exercises, and frequently ending with relaxation lying
down or meditation.
It became familiar across the world especially in America and Europe.

Benefits of Yoga Exercise

 It increases respiratory efficiency.
 It is a good form of meditation.
 Tt improves posture and balance.
 It tests mental endurance and physical stamina.
 It increases one’s endurance and energy.
 It is a best way to build core strength.
 It decreases anxiety and depression.
 It increases one’s flexibility and is good for muscle toning.
 It is relaxing, it has slowed dynamic and static movements.
 It has a low risk of injuring the muscles and the ligaments.
 It improves one’s memory, concentration, mood, and self-actualization.

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 Let’s get started! Study and perform the eight foundation postures presented in this
lesson.

Downward Facing Dog Position

• Stand with your feet hip distance apart on a yoga mat with
your arms at your sides
• Keep your back straight, hinge forward at the waist and
plant your palms flat on the floor, fingers pointing forward and
spread apart. If necessary, bend your knees.
• Press your chest toward your knees, keep your eyes focused
on your toes and press your heels toward the floor.
Mountain Pose
• Stand on the yoga mat with your feet together.
• Gently rock back and forth on the balls of your feet and
your heels to spread your weight evenly across the base of
your feet.
• Bend your knees slightly and then straighten them again to
help loosen your joints.
• Curl your pelvic bone up slightly so that your tailbone
continues the straight line of your spine.
• Your goal is to align your hips so that you’re not putting any extra
pressure on your back or your knees.
• Extend your spine upward by lifting the chest away from the stomach. Lengthen the
back of your neck and press down into the floor with your feet and rest in this neutral
position.
• Raise your arms to the ceiling and gaze forward.

Warrior Pose I
• Step your left foot toward the back of your mat to come into
warrior pose.
• Bring the left heel to the floor and turn the left toes out to
about a 45-degree angle. Begin to bend the right knee over the
right ankle.
• Inhale while bringing your arms up over your head. The arm
position can vary according to the mobility in your shoulders.
• The classic position is with the palms touching overhead. However,
you may choose to keep the palms separated at shoulder’s distance apart or even bend at the
elbows and open your arms like a cactus.

Warrior Pose II
• Step or lightly jump with your feet 3-1/2 to 4 feet apart. Turn
your left foot out by 90 degrees, the heel should be opposite your
right arch. Raise your arms out to the sides, parallel to the floor,
shoulders down palms facing the ground.
• Exhale and bend your left knee over the left ankle, so that the
shin is perpendicular to the floor.
• Stretch the arms with the shoulder blades parallel to the floor. Keep
the sides of the torso and the shoulders directly over the pelvis. Press the
tailbone slightly toward the pubis. Turn the head to the left and look over your fingers.
• Maintain the position for 30 seconds to 1 minute. Inhale as you come up. Repeat using
the right foot.

Extended Side Angle

• From the downward facing dog position, bring your right foot to
the front of your mat, placing it on the inside side of your right
hand.
• Anchor your left heel down to the floor. Angle your heel toward
the center of your mat.
• Bend your right knee so that your calf and thigh form a right
angle with your thigh parallel to the floor.
• Bring your gaze up towards your right hand. To keep the body
in balance, repeat with your left foot.

Triangle Pose
• Stand 3-1/2 to 4 feet apart. Hips are facing to the front.
Stretch your body upward, then bending downward from the waist to
the front of your hips.

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 • Turn your right leg, including your thigh, knee and foot out by 90 degrees and left
foot by 15 degrees.
• Raise your arms to shoulder level with your palms facing down towards the floor.
• Place your right hand on your right shin, as far down as you can reach
comfortably.
• Raise your left arm towards the ceiling, with your palm facing forward. Gaze at
your outstretched hand.
• As you inhale, come up, bring your arms down to your sides and straighten your
feet. Repeat on the other side.

Cat-Cow Stretch
• Begin with your hands and knees on the floor, palms facing
downward, with shoulders directly over the wrists, and hips directly
over the knees.
• Curl your toes under to stretch your foot arches. Inhale and
slowly arch your back (Cow), lifting the chest up and away from the
abdomen and extending your tailbone toward the ceiling.
• Release your feet to neutral so the tops are resting on the floor.
On the exhale, round the lower back (Cat), gently contracting the abdomen. Repeat six
times and increase your range of motion with each repetition.

Staff Pose
• Sit with your legs straight out in front of you on the floor. The
feet are hips-width apart.
• Activate the leg muscles by pressing out through the ball of
the foot with the inner and outer heel. Drop the shoulder blades
down the back.
• Inhale and lengthen the spine all the way up the crown of the
head.
• Tuck your chin in slightly. Stretch the abdominal muscles
away from the lift of the chest. Bring the gaze directly in front of you and breathe
normally.
Hip-Hop Aerobics
Hip-Hop aerobics gets your heart and your body moving. Do some street style dancing
while you kick up your cardio with popping and locking, breaking, top rocking, jerking, spinning,
and sliding movements.

Benefits of Hip-Hop Aerobics

 calorie and fat burning workout
 improve coordination, flexibility and agility
 increase aerobic fitness
 improve stamina and endurance
 encourage confidence
 develop social skills and values
 promotes a positive mindset
 improve mental functioning

After learning the benefits of Hip-Hop Aerobics, are you ready to groove with the beat? Show
your hip style now. Here are some basic hip-hop dance steps, try to look at them and interpret
them step by step. Enjoy the hip-hop moves with an upbeat music.

NAME OF STEP MOVEMENTS

1.    Starting with the right foot, slide to the right, and
then slide to the left with left foot.
Glide Step 2.    Make it single –single-double slide step.
3.    Extend arms sideward left when sliding to the right
then reverse direction.
1.    Cross right foot over left foot, cross left foot over
right (cts. 1,2). Pull right foot back then pull left foot
back (ct. 3 & 4)
Box Step
2.    Stomp right foot then punch right arm downward
then reverse side (cts. 5,6)
3.    Round arms from chest (cts. 7, 8).

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 1. Starting with right foot, step side then close left foot
Pump Stop to right foot with arms pumping at chest level (cts.
1,2,3,4)
1.    Starting with the right foot, slide to the right
and push down right arm and pull left leg up (cts. 1,2)
Pull Down
2.    Repeat starting with the left foot (cts. 3 & 4)
1.    Starting with the right foot, do a 3-step turn to the
right and snap both fingers down (cts. 1,2,3,4)
The Turn Step
2.    Repeat starting with the left foot (cts5,6,7,8)
1.    Jump out, extend both arms sideward, jump in,
Jumping Jack extend both arms upward (repeat 2x) (cts. 1,2,3,4)
Changes 2.    Cross right foot over left (ball change), repeat with
left foot (cts. 5, 6, 7, 8).
1.    Wave right arm upper up moving to the right (cts.
Hip-Hop Wave 1,2), repeat moving to the left (cts. 3,4)
2.    Repeat 2x
1. Starting with the right foot, walk forward with knees
slightly bouncing, swing left arm forward (as if your
Cool Walk walking); repeat with left swinging right arm foot
(cts. 1,2,3,4) 2. Repeat 4x

1.    Start with a simple toe tap with the right foot
moving forward closing left to right, then moving
Shoe Tap backward (ct. 1,2,3,4).
2.    Repeat starting with the left foot (ct. 5,6,7,8)
1.    Bend both knees and push hips to the right then
Hip Roll cross step left (ball change) (cts. 1,2,3,4)
2.    Repeat moving to the left (ct. 5,6,7,8)

ENGAGE:
Activity 2: Agree or Disagree
Directions: Write AGREE if the statements talk about the benefits of Yoga Exercise and DISAGREE
if the not.
_____1. It increases respiratory efficiency.
_____2. It is a good form of meditation.
_____3. It improves posture and balance.
_____4. It tests mental endurance and physical stamina.
_____5. It decreases one’s endurance and energy.
_____6. It is a best way to build leg strength.
_____7. It decreases anxiety and depression.
_____8. It increases one’s flexibility and is good for muscle toning.
_____9. It is relaxing; it has slowed dynamic and static movements.
_____10. It has a high risk of injuring the muscles and the ligaments.

PERFORMANCE TASK:
Prepare your Fitness Walking exercise, Yoga Exercise and Aerobic Dance presentation and
have a documentation of your performance, send your video output to our MAPEH10 Facebook
Page.
Note: Wear proper attire.

You will be rated with the ff. criteria:

 Overall performance (50%)
 Proficiency and display of high-level fitness (25%)
 Creativity and resourcefulness (25%)
Total= 100%.

For those who don’t have Gadgets/Cellphones, you can make Reflection Paper, or
Summary of the topic.
 Content 50%,
 Arrangement 25%
 Spelling 25%
MAPEH Department Quarter 1 Learning Activity Sheet_PE10_WK.2-5 5|Page
 Total = 100%.

Key to Corrections:

PE (Explore) (Engage) (Apply)

1.  1. AGREE 1. HIP ROLL

2.  2. AGREE 2. SHOE TOP
3.  3. AGREE 3. COOL WALK
4.  4. DISAGREE 4. JUMPING JACK CHANGES
5.  5. DISAGREE 5. TURN STEP
6.  6. DISAGREE
7.  7. AGREE
8.  8. AGREE
9.  9. AGREE
10.  10. DISAGREE

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