10

Physical Education
Quarter 2 – Module 2:
Active Recreation
(Aerobics)
MAPEH – Grade 10
Quarter 2 – Module 2: ACTIVE RECREATION (AEROBICS)
First Edition, 2020

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 10
Physical Education
Quarter 2 – Module 2:
Active Recreation
(Aerobics)
Introductory Message
For the facilitator:
As a facilitator, you are expected to orient the learners on how to
use this module. You also need to keep track of the learners' progress
while allowing them to manage their own learning at home.
Furthermore, you are expected to encourage and assist the learners as
they do the tasks included in the module.

For the learner:

As a learner, you must learn to become responsible of your own
learning. Take time to read, understand, and perform the different
activities in the module.
As you go through the different activities of this module be
reminded of the following:
1. Use the module with care. Do not put unnecessary mark/s on any
part of the module. Use a separate sheet of paper in answering the
exercises.
2. Don’t forget to answer Let Us Try before moving on to the other
activities.
3. Read the instructions carefully before doing each task.
4. Observe honesty and integrity in doing the tasks and checking
your answers.
5. Finish the task at hand before proceeding to the next.
6. Return this module to your teacher/facilitator once you are done.
If you encounter any difficulty in answering the tasks in this
module, do not hesitate to consult your teacher or facilitator. Always
bear in mind that you are not alone. We hope that through this material,
you will experience meaningful learning and gain deep understanding
of the relevant competencies. You can do it!

iii
 Let Us Learn

Before we start, I would like to know how far you know about the Western Music.
Specifically, it seeks to achieve the learning competency engages in moderate to vigorous
physical activities for at least 60 minutes a day in and out of school PE10PF-IIc-h45

And we will focus our learning objectives with the following:

1. engages in moderate to vigorous physical activities for at least 60 minutes a

day in and out of school;

2. reduced body fat and improved body weight control

Are you ready? Let’s do this. Now, let us start learning about this module. See you
and good luck!

Let Us Try
Know Me

Instruction: Using the table below, put a check (/) mark on the appropriate column if you
have participated in during the past years of your life. Tally the number of YES and NO
from your answer.

Activities YES NO

Stretching
Jogging
Walking
Hiking
Cheer Dancing
Playing Basketball
Swimming
Yoga
Zumba
Playing badminton
Guide Questions:
1. What influences your choice of activity?
_________________________________________________________________________
_________________________________________________________________________

2. Do you encounter difficulties in performing the activities? Discuss your

answer.
_________________________________________________________________________
_________________________________________________________________________

3. How do these activities affect you?

_________________________________________________________________________
_________________________________________________________________________

Let Us Study
Lesson 2: Aerobics Exercises

When you are exercising, you are working up a sweat and breathing hard but still
sustains the activity for more than just a few minutes. That is Aerobic Exercise. Aerobics
is also known as “CARDIO” exercise that stimulates the heart rate and breathing rate to
increase in a way that can be sustain for the exercise. It does not only improve your
fitness but as well as both physical and emotional health. This exercise prevents diseases
like cardiovascular diseases, depression, osteoporosis, etc.

Aerobics makes your heart stronger and pumps more blood with each beat.
Conditioned heart is bigger and pump efficiently enough to allow for greater filling. Here
are some examples of aerobic exercises:

1. Running
2. Walking
3. Cycling
4. Swimming
5. Dancing

Aerobics exercise is essential for the heart, lungs and blood vessels health. This
exercise reduces the risk of death. In addition, it has many different benefits to one’s
body. It includes preventing heart diseases, maintaining a healthy weight, increasing
lifespan, etc.

Aerobics can be moderate or vigorous activity. Moderate activities are light physical
activity. That improves physical fitness. Vigorous activities experience all the benefits of
lifestyle physical activity; it also sees a greater increase in fitness but increase the risk of
injury.
Follow up Question

1. What is the importance of Aerobics?

_________________________________________________________________________________
_________________________________________________________________________________
_________________________________________________________________________________

Let Us Practice
Getting to the heart of it!

Warm Up and Stretching

Procedure:

1. Wear exercise clothing.

2. Choose one Moderate and one Vigorous activity.
• Neck Stretches (10-15 seconds)
- Left side
- Right side
- Tilt up
• Arm Circles (20-30 seconds)
- Small Circles
- Big Circles
• Side Stretch (10-15 seconds)
- Right-side
- Left side
• Body Rotation (15-20 seconds)
- Waist and Hip Rotation
• Quad Exercise (20-30 seconds)
• Heel Cord Stretch (15-20 seconds)

Activity 1: Moderate Activities

• Brisk walking for 20 minutes

• Jogging for 10 minutes
• Jumping rope for 15 minutes
• Stair walking for 15 minutes

Activity 2: Moderate Activities

• Bicycling for 30 minutes

• Running 2.5 km for 15 minutes
• Basketball (shooting baskets) for 30 minutes
Activity 3: Moderate Activities

• Gardening for 45 minutes

• Washing windows and floors for 30-45 minutes

Activity 4: Vigorous Activities

• Running at a fast pace for 60 seconds

• Walking at a fast pace for 60-120 seconds
• Basketball (playing a game) for 45-60 minutes
Activity 5: Vigorous Activities

• Stair running for 3 minutes

• Playing dodgeball for 45-60 minutes

Let Us Practice More

Create a weekly aerobic exercise from moderate to vigorous. Fill-in different
aerobic exercises that reduces body fat and control
body weight.

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY

Moderate

Vigorous

Let Us Remember
Recreational Activities (Aerobics)
• Aerobics is also known as “CARDIO”
• Aerobics stimulates heart rate and breathing rate
• Moderate activities are light physical activity
• Vigorous activities are physical activities that can increase the fitness but also
increases the risk of injury.
Let Us Assess
Direction: Encircle the letter of your answer

1. Aerobics is also known as _____.

a. Cardio
b. Air
c. Breathing
d. Good

2. Which of the following is not true about aerobics?

a. essential for the heart

b. makes your heart weak
c. stimulates the heart rate and breathing rate to increase in a way that
can be sustain for the exercise
d. prevents diseases like cardiovascular diseases

3. Which of the following shows moderate activity?

a. Water running for 20 minutes

b. Shoveling for 30 minutes
c. Jogging for 120 seconds
d. Stair running for 15 minutes

4. The following statements are example of vigorous activities, except?

a. Johnson is running 10kph for 60 seconds

b. Miya plays badminton for 60 minutes
c. Roger swims for 30 minutes
d. Layla wash the floor for 180 seconds

5. Aerobic exercise strengthen your ____.

a. Heart
b. Body
c. Soul
d. Mind

6. Aerobic exercise builds

a. Layers of fat
b. A healthy heart
c. Good study skills
d. A healthy waistline

7. Which of the following is not a type of aerobic exercise

a. Running
b. Swimming
 c. Singing
d. Biking

8. Exercise is a must for good

a. Physical skills
b. Social skills
c. Body tone
d. Heart

9. Which activity could be called aerobic?

a. Taking a 30 minute walk

b. Having a conversation on the phone
c. Watching television
d. Reading newspapers

10. Aerobic exercise prevents the following diseases except

a. cardiovascular diseases
b. diabetes
c. depression
d. osteoporosis

For no. 11-15 identify the following activity whether it is MODERATE or VIGOROUS
activity.

________________ 11. Jogging for 20 minutes

________________ 12. Shooting baskets for 30 minutes
________________ 13. Gardening for 45 minutes
________________ 14. Fast pace running for 60 minutes
________________ 15. Play dodgeball for 45-60 minutes

Let Us Enhance
Base on what you have read and understand from the readings above,
discuss the following.

1. Aerobics-________________________________________________________
___________________________________________________________________

2. Benefits of Aerobics- _____________________________________________

___________________________________________________________________
 Let Us Reflect

Today you have learned that aerobics exercise is essential for the heart, lungs and
blood vessels health. This exercise reduces the risk of death. It also improves physical
fitness. Aerobic activities experience all the benefits of lifestyle physical activity.

Congratulations! You have accomplished this module and you did a great job!
I hope you enjoy answering this module and continue this enthusiasm with the following
modules. See you! God Bless
1. A 6. B 11. Moderate
2. B 7. C 12. Moderate
3. C 8. D 13. Moderate
4. D 9. A 14. Vigorous
5. A 10. B 15. Vigorous
Answer Key
 References

• Callo, Camiling, Yap, Cagulang, Doria, Deveraturda and Grecia (2015).

Physical Education 10 Learner’s material Unit 2 retrieved from Physical
Education and Health Grade 10 Learner’s material. On June 15, 2020

• Lindberg, Sara (2020) Benefits of Strenuous Exercise and How to Add it

Your Workout. Retrieved from
https://www.healthline.com/health/strenuous-exercise#whats-
strenuous-exercise. On June 15, 2020

• Scott, Jennifer (2019) Health Benefits of Each Physical Activity Level.

Retrieved from https://www.verywellfit.com/health-benefits-of-
different-physical-activity-
levels3496010#:~:text=Moderate%20Physical%20Activity%20Level,to%
20five%20days%20per%20week.&text=Someone%20following%20a%2
0moderate%20exercise,minutes%2C%20three%20days%20per%20wee
k. On June 15, 2020
Para sa mga katanungan o puna, sumulat o tumawag sa:
Department of Education – Region XI Davao City Division

DepEd Davao City, Elpidio Quirino Ave., Davao City

Telefax: 224-3274

Email Address: davaocity.division@deped.gov.ph