10

Physical Education
Quarter 1 – Module 1.1:
Lifestyle and Weight
Management
Physical Education – Grade 10
Alternative Delivery Mode
Quarter 1 – Module 1.1: Lifestyle and Weight Management
First Edition, 2020

Republic Act 8293, section 176 states that: No copyright shall subsist in any work
of the Government of the Philippines. However, prior approval of the government agency or
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Such agency or office may, among other things, impose as a condition the payment of
royalties.

Borrowed materials (i.e., songs, stories, poems, pictures, photos, brand names,
trademarks, etc.) included in this module are owned by their respective copyright holders.
Every effort has been exerted to locate and seek permission to use these materials from
their respective copyright owners. The publisher and authors do not represent nor claim
ownership over them.

Published by the Department of Education

Secretary: Leonor Magtolis Briones
Undersecretary: Diosdado M. San Antonio

Development Team of the Module

Writer: Jem Lyka J. Doniego/ Charisse I. Terrado/ Jojen D. Peralta/ Mayeil R.Tiangco
Editor: Roxanne R. Lorilla
Reviewer: Daved D. Salvador Jr.
Illustrator: Rose Ann G. Bulanadi
Layout Artist: Bryan Dave G. Penoliar
Cover Design: Emmanuel S. Gimena Jr.

Management Team:
Schools Division Superintendent
Asst. Schools Division Superintendent
Chief Education Supervisor, CID
Education Program Supervisor, LRMDS
Education Program Supervisor, AP/ADM
Education Program Supervisor, MAPEH
District Supervisor, Mariveles
Division Lead Book Designer
District LRMDS Coordinator, Mariveles
School LRMDS Coordinator
School Principal
District Lead Layout Artist, MAPEH
District Lead Illustrator, MAPEH
District Lead Evaluator, MAPEH
: Romeo M. Alip, PhD, CESO V
: Roland M. Fronda, EdD, CESE
: Milagros M. Peñaflor, PhD
: Edgar E. Garcia, MITE
: Romeo M. Layug
: Maria Teresa C. Perez
: Francisco B. Bautista
: Emmanuel S. Gimena Jr.
: Jovanni B. Belmonte
: Bryan Dave G. Penoliar
: Wilbert D. Langreo
: Bryan Jake C. Mangune / Jeffrey M. Tapac
: Jovanni B. Belmonte
: Rodcionelle Brian S. Dulay

Printed in the Philippines by Department of Education – Schools Division of Bataan

Office Address: Provincial Capitol Compound, Balanga City, Bataan
Telefax: (047) 237-2102
E-mail Address: bataan@deped.gov.ph
 10

Physical Education
Quarter 1 – Module 1.1:
Lifestyle and Weight
Management
Introductory Message
For the facilitator:

Welcome to the Physical Education – Grade 10 Alternative Delivery Mode

(ADM) Module on Lifestyle and Weight Management!

This module was collaboratively designed, developed and reviewed by

educators both from public and private institutions to assist you, the teacher or
facilitator in helping the learners meet the standards set by the K to 12 Curriculum
while overcoming their personal, social, and economic constraints in schooling.

This learning resource hopes to engage the learners into guided and
independent learning activities at their own pace and time. Furthermore, this also
aims to help learners acquire the needed 21st century skills while taking into
consideration their needs and circumstances.

In addition to the material in the main text, you will also see this box in the
body of the module:

Notes to the Teacher

This contains helpful tips or strategies
that will help you in guiding the learners.

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. Furthermore, you are expected to encourage and
assist the learners as they do the tasks included in the module.

ii
For the learner:

Welcome to the Physical Education – Grade 10 Alternative Delivery Mode

(ADM) Module on Lifestyle and Weight Management!

The hand is one of the most symbolized part of the human body. It is often
used to depict skill, action and purpose. Through our hands we may learn, create
and accomplish. Hence, the hand in this learning resource signifies that you as a
learner is capable and empowered to successfully achieve the relevant
competencies and skills at your own pace and time. Your academic success lies in
your own hands!

This module was designed to provide you with fun and meaningful
opportunities for guided and independent learning at your own pace and time. You
will be enabled to process the contents of the learning resource while being an
active learner.

This module has the following parts and corresponding icons:

What I Need to Know This will give you an idea of the skills or
competencies you are expected to learn in
the module.

What I Know This part includes an activity that aims to

check what you already know about the
lesson to take. If you get all the answers
correct (100%), you may decide to skip this
module.

What’s In This is a brief drill or review to help you link

the current lesson with the previous one.

What’s New In this portion, the new lesson will be

introduced to you in various ways such as a
story, a song, a poem, a problem opener, an
activity or a situation.

What is It This section provides a brief discussion of

the lesson. This aims to help you discover
and understand new concepts and skills.

What’s More This comprises activities for independent

practice to solidify your understanding and
skills of the topic. You may check the
answers to the exercises using the Answer
Key at the end of the module.

What I Have Learned This includes questions or blank

sentence/paragraph to be filled in to process
what you learned from the lesson.

What I Can Do This section provides an activity which will

help you transfer your new knowledge or

iii
 skill into real life situations or concerns.

Assessment This is a task which aims to evaluate your

level of mastery in achieving the learning
competency.

Additional Activities In this portion, another activity will be given

to you to enrich your knowledge or skill of
the lesson learned. This also tends retention
of learned concepts.

Answer Key This contains answers to all activities in the

module.

At the end of this module you will also find:

References This is a list of all sources used in

developing this module.

The following are some reminders in using this module:

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 What I Know before moving on to the other activities
included in the module.
3. Read the instruction 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 through with it.
If you encounter any difficulty in answering the tasks in this module, do not
hesitate to consult your teacher or facilitator. Always think that you are not alone
in learning the lessons.

We hope that through this material, you will experience meaningful learning
and gain deep understanding of the relevant competencies. You can do it!

iv
 What I Need to Know

This module is made and designed for you to be able to understand the importance
of lifestyle and weight management.

At the end of this module, you are expected to:

1. assess physical activity, exercise, and eating habits; (PE10PF-Ia-h-39)
a. describe the meaning and importance of managing lifestyle and weight;
b. understand risk factors for lifestyle diseases;
2. engage in moderate to vigorous physical activities for at least 60 minutes a day,
in and out of school; (PE10PF-Ib-h-45) and
3. express a sense of purpose and belongingness by participating in physical
activity-related community services and programs. (PE10PF-Ib-h-48)

What I Know

Choose the letter that best corresponds to your answer in a given statement. Write
your answers in your activity notebook.

1. Body Mass Index (BMI) is calculated by __________.

a. Weight/Height2 c. Weight x Height2
b. Height2/Weight d. Height2 x Weight

2. What is the BMI rating of Ryan if he has a calculation of 24.98?

a. Underweight c. Overweight
b. Healthy Range d. Obese

3. The following are health-related factors of physical fitness, except

a. Balance c. Muscular Endurance
b. Strength d. Flexibility

4. It is the ability of an individual to perform prolonged work continuously, where the

work involves large muscle groups.
a. Agility c. Cardiovascular Endurance
b. Coordination d. Body Composition

1
5. The way in which an individual lives is called ______________.
a. Weight management c. Lifestyle management
b. Lifestyle d. Weight maintenance

6. A preliminary activity done to prepare the body for actual physical activity.
a. Cool-Down Exercise c. Warm-Up Exercise
b. Strength Exercise d. Flexibility Exercise

7. Exercise for a healthy lifestyle should be done _____________.

a. 3 times a week c. once a week
b. 4 times a week d. 5 times a week

8. The following variables of lifestyle are included to achieve a healthier life except __.
a. Nutrition c. Physical Activity
b. Body Weight d. Risk Factor

9. When energy consumed is greater than energy expended, it equal to ________.

a. Weight Gain c. Weight Loss
b. Weight Maintenance d. Weight Management

10. When you have low value of BMI, what should you achieve?
a. Weight Gain c. Weight Loss
b. Weight Maintenance d. Weight Management

11. Your friend Annie always choose softdrinks as her first option in drinking
beverages. What is the risk factor of this scenario?
a. Cigarette smoking c. Unhealthful diet
b. Physical Inactivity d. Alcohol Use

12. Which statement is a positive outcome of regular physical activity?

a. it makes you healthier
b. it can help protect you from chronic diseases
c. it improves one’s physical fitness
d. all of the above

13. The following are types of non-communicable diseases, except ______.

a. cardiovascular diseases c. diabetes
b. tuberculosis d. cancer

14. Which statement is not true about active recreational activity?

a. promotes health c. increases risks of lifestyle diseases
b. improves physical fitness d. gives enjoyment and fun

15. Which of the following statement is an unhealthy eating practice?

a. eating fruits and vegetables
b. skipping meal on a regular basis
c. drinking 8 glasses of water a day
d. choosing home-cooked meals rather than fast foods

2
Lesson

1 Lifestyle and Weight Management

What activities make up your day? Do you spend time being active? Which type of
food do you usually eat?

Are you aware that the things you do on a daily basis contribute a lot to your health?
Yes, the things that you do like your daily routine, physical activities, and eating
practices can make you either healthier or it can put you at risk even at a young age.

You should learn to prioritize your lifestyle and weight management. You can
participate in physical activities and modify your eating habits. As a member of
society, you should give importance to your health. The value you give to your health
is of significance not only to you but to society as well. Remember, a healthy
individual is a productive individual.

What’s In

Classify the following activities whether indoor recreational activity or outdoor

recreational activity. Do this in your activity notebook.

Zumba dance Orienteering Biking

Hiking Scrabble Bowling
Jogging Table tennis Chess

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 Indoor Recreational Activity Outdoor Recreational Activity

1. 1.

2. 2.

3. 3.

4. 4.

5. 5.

What’s New

Activity 1. Using a concept map, write words associated with “Lifestyle” inside the
circles. Do this in your activity notebook.

LIFESTYLE

Your lifestyle is of utmost importance. Everything you do has an effect on your

health. Your lifestyle involves a lot of aspects like the physical activities you engage
in, the food you eat, the daily habits you observe, the choices you make as a
consumer, and many others. These different aspects of your lifestyle affect your
overall health. Therefore, it is a must that you give attention to these factors to
become a healthier individual.

4
Answer the question:
What aspects of your lifestyle do you think you should be most attentive to? Why do
you think so?

Activity 2. Using the checklist, put a check mark (√) on the practices that show
healthy weight management and a cross mark (x) on the unhealthy ones. Explain
your answers briefly. Do this in your activity notebook.

PRACTICES HEALTHY UNHEALTHY REASON/S

1. Eating fruits
daily
2. Eating in
moderation
3. Skipping meals
on a regular basis
4. Consuming
sweets
uncontrollably
5. Substituting
water for rice
6. Eating meat
products
moderately
7. Choosing to eat
home-cooked
meals rather
than buying fast
food items
8. Leaving out
vegetables when
eating sinigang
9. Minimizing
intake of deep
fried food
10. Drinking
beverages like
softdrinks, as
the first option

Your lifestyle includes the nutrition practices you observe. Which among the
practices are considered healthy and which are unhealthy? Which of these do you
do? Now is a good time to review and change those unhealthy habits for a healthier
lifestyle.

5
Activity 3. Unscramble the letters to identify the risk factor of each scenarios. After
identifying the risk factor, list down the recreational activities that can
lessen/address the risk factor given. Do this in your activity notebook.

Risk Factors Scenarios Recreational Activities

1. Ana is constantly in a
SILACPHY TIVIINACTY
hurry trying to meet
______________________
deadlines.
2. Kathleen eats a lot of
LUFHTLAEHNU IDET
fast food items like
______________________
burgers and fries.
ESIOBTY 3. Paul’s belly and arms
______________________ are already flabby.
4. Bryan started getting
GARECITTE KINGSMO
hooked on cigarettes when
______________________
he was just 14.
5. Dennis and his friends
COHOLAL SEU
drink beer every other
______________________
night.

Risk factors to our health include the things that we do in our everyday lives and the
physiological characteristics that we inherit from our parents. They should be taken
seriously. Being aware of these risk factors as well as doing something to prevent
and counteract their effects are important. Engaging in active recreational activities
is highly promoted as one means of promoting a healthy lifestyle.

What is It

Readings!
LIFESTYLE AND MANAGING IT

The way in which an individual lives is called lifestyle. This includes the typical
patterns of an individual’s behavior like every day routine at home, in school, or at
work; eating, sleeping, and exercise habits, and many others. These patterns of
behavior are related to elevated or reduced health risk.

Teenagers like you may have practices or habits at home or in school that either
elevate or reduce health risks. Do you spend a lot of your time at home just sitting
down and doing nothing? Do you move a lot by helping out at home, cleaning your
house for example? Do you love eating fruits and vegetables? Or do you prefer junk
food or fast food? Teenagers like you should be more aware on how your nutritional
practices can affect your health.
Managing your lifestyle is a choice of your routine especially in those aspects that
elevate health risks. Food choice, physical activity, and eating habits are some of the

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aspects of your lifestyle that can be modified to improve it. These modifications
should be done gradually, like reducing the intake of fatty food, getting up to reach
for something instead of asking someone to get it for you, or walking faster and more
often. The idea is that for health risks to be reduced, changes in your lifestyle should
be made.

Risk factors are variables in your lifestyle that may lead to certain diseases. Many
aspects of your lifestyle can be considered risk factors. Aside from genetics or
heredity, age and physical make-up are some of the factors that cannot be changed;
however, your lifestyle can go around these factors to gain the more benefits. For
instance, you cannot stop the aging process, but you can delay the signs of aging
from showing by being more active and avoiding vices.

The other variables in your lifestyle, however, can be modified to achieve a healthier
life. Such variables include nutrition, body weight, physical activity, and health
habits. What should be kept in mind is that these variables bring with them risk
factors that are serious concerns. Some of the risk factors associated with lifestyle
variables include hypertension / high blood pressure, overweight and obesity, excess
body fat, high levels of stress, lack of exercise and sedentary lifestyle, smoking,
unhealthy dietary practices, and alcohol consumption.

An unhealthy lifestyle brings with it certain diseases that can shorten your lifespan.
These diseases, known as non-communicable diseases (NCDs), are not transmitted
from person to person, yet kill more than 36 million people each year. Also called
chronic diseases, they are of long duration, and are generally of slow progression.
The four main types of NCDs are cardiovascular diseases (like heart attack and
stroke), cancer, chronic respiratory diseases (such as chronic obstructed pulmonary
disease and asthma), and diabetes.

All age groups are affected by NCDs. NCDs are often associated with older age
groups. Evidence shows that more than nine million of all deaths attributed to NCDs
occur before the age of 60. Children and adults are all vulnerable to the risk factors
that lead to non-communicable diseases, whether from unhealthy diet, physical
inactivity, exposure to tobacco smoke, or the harmful effects of alcohol.

Optimal (high-level) health

Grown
Behaviors
Attitudes Healthy
Wellness Knowledge
Model Awareness

Absence of disease
Neither sick nor well
Treatment Current Signs and symptoms
Model health Illness/Disease
care Disability
system

Premature Death
Figure 1. Lifestyle Management Continuum

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It is important that these risk factors are addressed even at your teenage years. You
could start by being more active, adding physical activity sessions to your daily
routine, or by being a healthy eater, opting for more nutritious food.

WEIGHT AND MANAGING IT

You might find other individuals lucky because they eat a lot but do not gain weight
as much as you do. You might also think it is unfair that though you limit your food
intake, you do not lose as much weight as you want to. This is because your weight
is a result of metabolic responses of your body to your food intake, energy
expenditure, and physiologic processes. A simple elimination of food or addition of
physical activity does not encompass the entirety of weight management.
Understanding how your body works is a vital key as well as a combination of
healthy food practices and a more active lifestyle.

The concepts of weight gain and weight loss are important in weight management.
How to gain and lose weight are probably some of the more common issues when it
comes to health. Along with this concept is weight maintenance. To understand it in
simple terms, energy expenditure is the amount of energy you spend. Through
physical activity, while energy consumption is the amount of energy you take in,
through food. They both play key roles in weight management. A simple formula is
shown.

Weight Gain =energy consumed is greater than energy expended

= more food intake but less physical exertion

Weight Loss = energy consumed is less than energy expended

= more physical exertion but less food intake

Weight Maintenance = energy consumed equals energy expended

= physical exertion is the same with food intake

Modifying your eating habits can aid you in managing your weight. Opting for more
nutritious food can help lessen health risks and improve your physique. Some of the
common tips in weight management are including fruits and vegetables in your
meals, reducing intake of sweets, preparing your meals in a healthier way, and
decreasing portion sizes.

Aside from taking note of your eating habits, you should also take note of your
actual weight as an indicator of health risk. This has to do with getting your Body
Mass Index (BMI). It is a rough measure of body composition that is useful for
classifying the health risks of body weight. It is also based on the concept that a
person’s weight should be proportional to height. BMI is calculated by dividing your
body weight (expressed in kilograms) by the square of your height (expressed in
meters).

8
Example:
Weight: 130 Pounds (convert into kilos) x 1kg / 2.2 pounds = 59 kg
Height: 5 feet 3 inches (convert to meters) x 0.0254 meters / inch = 1.6 m

weight in kg 59 𝑘𝑔
BMI = = = 23 kg/m2
ht in 𝑚2 (1.6𝑚)2

Classification BMI
Underweight <18.5
Normal 18.5 – 24.9
Overweight 25.0 – 29.9
Obesity (I) 30.0 – 34.9
Obesity (II) 35.0 – 39.9
Extreme Obesity (III) ≥40.0

At low values of BMI, weight gain should be achieved. For normal values, weight
maintenance is recommended. Healthy eating and active physical activity will be
beneficial in maintaining a healthy weight. At high values of BMI, however, the risk
of arthritis, diabetes, hypertension, cancer, and other disorders increases
substantially. In classifying health risks associated with overweight and obesity,
body fat distribution and other disease risk factors are considered in addition to
BMI.

If BMI and other assessment tests indicate that fat loss would be beneficial for your
health, your first step is to establish a goal. Make sure your goal is realistic and will
ensure good health. Genetics somehow limits your capacity to change your body
composition; however, you can improve your body composition through regular
exercise and healthy diet. A lifestyle that includes regular exercise may be more
important for health than trying to reach any “ideal” weight. Once you have
established a body composition goal, you can then set a target range for body weight.

ACTIVE RECREATIONAL ACTIVITIES

Recreational activities are those activities held during one’s leisure time. Their
purpose is to refresh oneself by doing activities that are considered by an individual
as enjoyable.

These activities may require large body movements such as running, throwing, and
jumping, or small movements such as playing board games, doing arts and crafts,
and many others. When a recreational activity is athletics or sports, this may require
more physical exertion and competition. However, athletics and sports may also be
participated in more for the enjoyment they bring rather than competitive play.

Active recreational activities are highly recommended for health promotion. These
activities require more amounts of energy to be expended than the usual energy
expenditure. This means that you do activities that make you exert more effort than
what you usually do.

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 Physical Activity Index

Score Activity
Intensity 5 Sustained heavy breathing and perspiration
4 Intermittent heavy breathing and perspiration, as in tennis
3 Moderately heavy, as in cycling and other recreational sports
2 Moderate, as in volleyball, softball
1 Light, as in fishing
Duration 4 Over 30 minutes
3 20 to 30 minutes
2 10 to 20 minutes
1 Less than 10 minutes
Frequency 5 6 to 7 times per week
4 3 to 5 times per week
3 1 to 2 times per week
2 A few times per month
1 Less than once a month

Computation: Intensity X Duration X Frequency = Score Total

Your Score: _______ x _______ x _______ = _________

Evaluation of Activity Score

Score Evaluation Activity Category
81 to 100 Very active lifestyle High
60 to 80 Active and healthy Very good
40 to 59 Acceptable but could be better Fair
20 to 39 Not good enough Poor
Under 20 Sedentary Very poor

Moderate amounts of physical activity are recommended daily. The total activity can
be accumulated in multiple short bouts – for example, two 10-minute brisk walk
sessions and a 15-minute bike ride. Tis can also be done in continuous sessions.

Choose recreational activities that you find enjoyable and fits into your daily routine.
Your participation in these activities could easily be sustained since you personally
enjoy doing them and you even do it in your own time. Hence, strict adherence to a
regular physical activity is very viable.

Regular physical activity, regardless of how hard it is, makes you healthier and can
help protect you from many chronic diseases. However, exercising at low levels of
exertion does little to improve physical fitness. It is recommended that you exert
more than your usual effort. For example, if you are used to walking for 15 minutes
from home to work, you could walk faster or for a longer duration.

Some of the more common active recreational activities are sports like badminton,
tennis, table tennis, basketball, volleyball, baseball, and football. These activities
require specific skills to be able to play them. For sports involvement o be enjoyable,
either recreational or competitive play may be pursued. It all depends on you and
your enjoyment.

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 What’s More

A. Make a summary of the essentials on lifestyle and weight management, and active
recreational activities. Copy and complete the worksheet in a short bond paper. The
first set will serve as your guide.

Weight (kg) ___________ BMI Physical Activities to improve or maintain BMI

___________________________________________________
Height (m2) ___________ ____________ ___________________________________________________

DAILY FOOD LOG

Sun Mon Tue Wed Thu Fri Sat

Breakfast

AM
Snack

Lunch

PM
Snack

Dinner

WEEKLY PHYSICAL ACTIVITY LOG

Sun Mon Tue Wed Thu Fri Sat
Early
Zumba Washing Cleaning
Week 1 Biking
dancing clothes
morning Biking Jogging
the house
walk

Week 2

Week 3

Week 4

It is very important to be mindful of your food intake and physical activities

because these greatly affect your overall health. Your food intake and physical
activities affect your weight, which consequently affects your BMI. It is important
that your weight is within what is recommended for your height. Conscious healthy
food choices and participation in regular moderate to vigorous physical activities,
along with enough rest would definitely help you to improve or maintain your BMI.

11
 What I Have Learned

Fill in the missing word/s. Write your answers in your activity notebook.

1. The way in which an individual lives is called ____________________.

2. ___________________ are variables in lifestyle that may lead to certain diseases.
3. An unhealthy lifestyle brings ____________________ diseases that can shorten the
lifespan of a person. These diseases are not transmitted from person to person but
can kill millions of people each year.
4. When you have a BMI of 17.5 kg/ m2, you are classified as _______________.
5. Energy consumed is greater than energy expended equals to _______________.
6. When the physical exertion is the same with food intake it equals to
_______________.
7. Energy consumed is less than energy expended equals to _______________.
8. __________________ is a rough measure of body composition that is useful for
classifying the health risks of body weight.
9. ___________________ are activities held during one’s leisure time. Their purpose is
to refresh oneself by doing activities that are considered enjoyable.
10. When you have a BMI of 23 kg/ m2, you are classified as _______________.

What I Can Do

Perform the following activities with any member of your family. Document your
performance by taking a video.

12
A. Warm-Up Exercises

1 Jog in Place (20 counts)

10 counts left, 10 counts

2 Neck Stretch right, 10 counts up, 10
counts down

10 counts forward, 10
3 Shoulder Rolls
counts backwards

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A. Warm-Up Exercises

10 counts left, 10 counts

4 Side Arm Stretch
right

10 counts left, 10 counts

5 Triceps Stretch
right

10 counts left, 10 counts

6 Quadriceps Stretch
right

14
A. Warm-Up Exercises

10 counts left, 10 counts

7 Inner Thigh Stretch
right

8 Knee Bends / Squat 10 counts

10 counts clockwise, 10
9 Hip Circles
counts counter clockwise

15
A. Warm-Up Exercises

10 Jumping Jacks 30 counts

inhale and exhale for 1

11 Breathing Exercises
minute

B. Visit the link https://www.youtube.com/watch?v=cqEdB5PndRI and

perform the Zumba dance.

C. Cool-Down Exercises
1. Breathing Exercises (inhale and exhale for 1 minute)
2. Neck Stretch (10 counts left, 10 counts right, 10 counts up, 10 counts down)
3. Arm Stretch (10 counts upwards, 10 counts downwards)
4. Inner Thigh Stretch (10 counts left, 10 counts right)
5. Breathing Exercises (inhale and exhale for 30 seconds)

16
Your performance will be rated according to the following criteria: attitude,
execution, observance of safety, and dependability.

Criteria 4 3 2 1
Attitude Always willing Most often Needs some Does not
to try willing to try encouragement respond to
encouragement
Execution Always Often executes Sometimes Does not
executes the the movements executes the execute the
movements properly movements movements
properly properly properly
Observance of Always Often practices Sometimes Does not
Safety practices safety practices practice safety
safety precaution safety precaution
precaution precaution
Dependability Very Dependable in Inconsistently Not
dependable in doing the dependable in dependable in
doing the activity doing the doing the
activity activity activity

Assessment

Choose the letter that best corresponds to your answer in a given statement. Write
your answers in your activity notebook.

1. The way in which an individual lives is called ______________.

a. Weight management c. Lifestyle management
b. Lifestyle d. Weight maintenance

2. The following variables of lifestyle are included to achieve a healthier life except __.
a. Nutrition c. Physical Activity
b. Body Weight d. Risk Factor

3. Body Mass Index (BMI) is calculated by __________.

a. Weight/Height2 c. Weight x Height2
b. Height2/Weight d. Height2 x Weight

4. What is the BMI rating of Ryan if he has a calculation of 24.98?

a. Underweight c. Overweight
b. Healthy Range d. Obese

5. When energy consumed is greater than energy expended, it equal to ________.

a. Weight Gain c. Weight Loss
b. Weight Maintenance d. Weight Management

17
6. When you have low value of BMI, what should you achieve?
a. Weight Gain c. Weight Loss
b. Weight Maintenance d. Weight Management

7. The following are health-related factors of physical fitness, except

a. Balance c. Muscular Endurance
b. Strength d. Flexibility

8. It is the ability of an individual to perform prolonged work continuously, where the

work involves large muscle groups.
a. Agility c. Cardiovascular Endurance
b. Coordination d. Body Composition

9. A preliminary activity done to prepare the body for actual physical activity.
a. Cool-Down Exercise c. Warm-Up Exercise
b. Strength Exercise d. Flexibility Exercise

10. The following are types of non-communicable diseases, except ______.

a. cardiovascular diseases c. diabetes
b. tuberculosis d. cancer

11. Which of the following statement is an unhealthy eating practice?

a. eating fruits and vegetables
b. skipping meal on a regular basis
c. drinking 8 glasses of water a day
d. choosing home-cooked meals rather than fast foods

12. Which statement is a positive outcome of regular physical activity?

a. it makes you healthier
b. it can help protect you from chronic diseases
c. it improves one’s physical fitness
d. all of the above

13. Exercise for a healthy lifestyle should be done _____________.

a. 3 times a week c. once a week
b. 4 times a week d. 5 times a week

14. Your friend Annie always choose softdrinks as her first option in drinking
beverages. What is the risk factor of this scenario?
a. Cigarette smoking c. Unhealthful diet
b. Physical Inactivity d. Alcohol Use

15. Which statement is not true about active recreational activity?

a. promotes health c. increases risks of lifestyle diseases
b. improves physical fitness d. gives enjoyment and fun

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 Additional Activities

Physical Activity Participation

Fill out the physical activity participation for Fitness Development. List down all the
physical activity you participated in a day. Do this in your activity notebook. The
first set will serve as your guide.

Family Member/s
Duration of the
Date Activity who participated
activity performed
in the said activity
It took us 10 minutes wiping
Wiping the floor
1 Aug. 24, 2020
Jogging
Siblings the floor and 20 minutes
jogging
2

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 20
Additional Assessment: What I Have
Activities: Learned:
1. b 10. b 1. Lifestyle
Answers may vary 2. d 11. b 2. Physical Activity
3. a 12. d 3. Food Choice
4. b 13. a 4. Eating Habits
5. a 14. c 5. Risk Factors
6. a 15. c 6. Non-
7. a Communicable
8. c 7. Underweight
9. c 8. Weight Gain
9. Weight
Maintenance
10. Weight Loss
11. BMI
12. Recreational
Activities
13. Normal
14. Weight
15. Height
What’s More: What’s New: What’s In: What I Know:
Indoor 1. a 10. a
Answers may vary Activity 1 and 2
1. Zumba dance 2. b 11. c
Answers may vary
2. Scrabble 3. a 12. d
3. Table tennis 4. c 13. b
Activity 3
4. Bowling 5. b 14. c
1 Physical
5. Chess 6. c 15. b
Inactivity
Outdoor 7. a
2 Unhealthful Diet
1. Hiking 8. d
3 Obesity
2. Jogging 9. a
4 Cigarette
3. Orienteering
Smoking
4. Biking
5 Alcohol Use
Answer Key
References
DepEd (2015). Physical Education and Health 10. Learner’s Material. First Edition

DepEd (2015). Physical Education and Health 10. Teacher’s Guide. First Edition

Eduardo V. Cipriano, et.al. 2015. The 21st Century MAPEH in Action. Manila. Rex
Book Store, Inc.

"Fact Sheets". Who.Int, 2020. https://www.who.int/news-room/fact-sheets.

Fahey, T. D., Insel, P. M., & Roth, W. T. (2003). Fit & Well: Core Concepts and Labs
in Physical Fitness and Wellness (5th ed.). Boston: McGraw-Hill

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For inquiries or feedback, please write or call:

Department of Education – Region III,

Schools Division of Bataan - Curriculum Implementation Division
Learning Resources Management and Development Section (LRMDS)

Provincial Capitol Compound, Balanga City, Bataan

Telefax: (047) 237-2102

Email Address: bataan@deped.gov.ph