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PHYSICAL
EDUCATION
Quarter 2 – Module 1
Active Recreation (Fitness)

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PHYSICAL EDUCATION
Quarter 2 – Module 1 – Week 1: Active Recreation (Fitness)

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Regional Director: Gilbert T. Sadsad

Assistant Regional Director: Jessie L. Amin

Development Team of the Module

Writer: Sam Albert E. Alcera
Editor: Rolando Espiritu 
Reviewers: Ma. Tessie C. Babasoro and Maria Teresa P. Borbor
Illustrator: Henny Ray Daet
Layout Artist: Melody P. Borbor

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Week 1   

Lesson 1  Active Recreation (Fitness) 
 
 
Your Engagement in active recreation, sports, physical activities, and understanding
of health concepts will contribute to your sense of social connectedness and help you assume
greater responsibility through a variety of roles as you participate in a real- w o r l d
situation.

This lesson will provide and equip you with knowledge, skills, and habits that will
enable you to achieve competence in maintaining your health and physical condition. The
domain in Physical Education focuses on the importance of a healthy lifestyle and physical
activity through active recreation such as sports, fitness, street dance and hip-hop dance,
while Health Education emphasizes on the development of the proper skills of a health-
conscious consumer, lifelong participation in health trends, issues and concerns in health
care, and planning for a health career.

So let’s begin! 
   

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Introductory Message: 
Dear Facilitator:

This module gives the learner and the parents/guardians/siblings an opportunity to

work, learn and appreciate Active Recreation together. The lessons require reading (silently
or aloud) to further enhance the reading and comprehension skills of the learner, performing
some exercise routines, and doing some data gathering to monitor their lifestyle. A Pre-Test
is given to the Learner for a simple diagnosis about the lesson. An Answer Key is provided on
a separate sheet at the back of this module. Please make sure to assist the learner in
answering the tests and activities honestly to ensure reliability of gathered information.
Furthermore, please remind the learners to use separate sheets in answering the pre-test,
self-check exercises, and post-test, properly labelled.

Dear Learner:

This module will let you experience learning on your own, within the standards of the
Department of Education. The activities were customized so that you will find learning still fun
and accessible even at home.

Please follow the instructions given in this module and please also listen for further
instructions from your facilitator. With a little collaboration with your family, you might also find
learning more enjoyable.

Keep on Learning and Enjoy! 

 

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What I Need to Know

Hello, Learner.

At the end of this module, you will be able to:

 Assess physical activity, exercise and (PE10PF-IIa-h-39)
 Engage in moderate to vigorous physical activities for at least 60 minutes a day in
and out of school. (PE10PF-IIc-h-45)

Vocabulary bank:

Warm-up Exercise An exercise routine done to prepare the body in an

  intense or vigorous activity. Usually compose of rotations
of joints and light cardio activity.
Recreation an activity that people engage in their free time that they
enjoy and recognize as having socially redeeming values
and generates a general sense of well being
Lifestyle A particular way of living: the way a person lives or a
group of people live
Frequency Refers to how often you involve yourself in regular physical
activity or exercise.
Intensity Refers to how hard you should exercise or the difficulty of
your physical activity.
Time refers to how long you should engage in a specific
physical activity.
Type refers to the kind of exercise or physical activity you
should engage in.

WHAT I KNOW
“Hello, Learner. Before we proceed to our lesson, let’s test if you are ready to go.”

Pre-test:
Instruction: Write the word true if the statement is correct and false if it is not. To check
your answers, please turn the answer key on page 11.

1. Warm-up is done after engaging in an intense or vigorous activity. _________

2. Environment is not a factor to consider in engaging a certain exercise program or
recreational activities. _______________
3. In order to maintain and sustain active and healthy lifestyle a person must be remain
active in their exercise program and recreational activities. ____________
4. Increase muscle elasticity is one of the effects of warm-up. __________________
5. One way to avoid injury during the exercise routine is to do warm-up. ____________

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Let’s Go and Read!

One way to maintain and sustain healthy lifestyle is to keep your body active. In order
to do that you need to engage sports, recreational activities, and exercise programs.
Recreation an activity that people engage in their free time that they
enjoy and recognize as having socially redeeming values
and generates a general sense of well being

But wait! It is not just engaging right away into different programs or recreation activities
to make your body active always. There are some concerns that you must know before
engaging in a certain activity. Are you ready to know that? Okay then let start.

The basic program that you can start to make your body active is to engage in exercise
program (Cardio Training, Body Building, Slimming, aerobic, etc.) but you must first to know
the factors that can affect in choosing you exercise program.

Factors affecting in choosing your exercise program:

 Health
You must consider your health before engaging into different exercise
programs so that you are inform us to the limit of your body to fatigue or the
intensity of exercise program that fit to your present health condition.

 Resources
Does your resources permits the needs of the exercise program that you want
to engage in? Be wise and resourceful so that there is no waste of money and
find some alternatives so that your exercise program might not be too much
expensive.

 Time
The number one factor that you must take in to consideration. Make it a top
priority in order for you to achieve an active lifestyle.

 Environment
It plays an important role in selecting your exercise program it must be
conforms with your comfort as you perform your routines.

Now that you know already the things to be considered you are now ready to have
your exercise program. But before you proceed you need to perform first warm-up exercise.

Warm-up Exercise An exercise routine done to prepare the body in an

  intense or vigorous activity. Usually compose of rotations
of joints and light cardio activity.

Why do you need to warm-up?

 It increases blood flow to the muscles

 It increases muscle elasticity
 It gently raises heart rate
 It increases mental alertness
 It increases core body temperature
 It lessens your risk of injury

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Practice task 1:

” Let’s do Some Warm-up”

 Prepare a simple 20 minutes warm-up routine that can use prior engaging
physical activities. Please use the table below;

Types Repetitions / Time

Ex. Head Bending (forward, 16 counts
Backward and sideward)

 Share this to your family members for them also to start achieving an active and
healthy life style. You can have done with some live music to set energy and mood,

Enjoy your perspiring moves!

Now, you are ready for your exercise routine!

Oh I almost forgot let’s check first your activeness level

Practice Task 2:

“How ready I am?”

Instruction:
 Place a check in the column corresponding to your answer for each
question. Get your final score according to the guidelines provided at
the end of the questionnaire.
 Answer the following reflective questions below.
   
    Nearly      
Wellness Lifestyle Questionnaire Always Always Often (3) Seldo Never
(5) (4) m (1)
1. I participate in vigorous aerobic          
activity for 20 minutes, 3x a day.
2. I participate in strength training          
exercises, 2 or more days per
week.

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3. I perform flexibility exercises a  

minimum of 2x per week.
4. I maintain my recommended          
body weight.
5. I eat 3 regular meals that          
include a wide variety of food
every day.
 
 
6. I limit the amount of fats in my
diet on most days of the week.
7. I eat fruits and vegetables every          
day.
8. I regularly avoid snacks,          
especially those high in calories
and fat.
9. I readily recognize problems          
and act on it when I am under
excessive tension and stress.
 
         
10. I am able to perform effective
stress management
techniques.
11. I have close friends and  
relatives with whom I can
discuss personal problems and
approach for help when
needed.
12. I spend most of my leisure time  
in wholesome recreational
activities.
 
         
13. I can deal effectively with
disappointments and temporary
feeling of sadness, loneliness,
and depression.

14. I can work out emotional          

problems without turning to
alcohol or violent behavior.
15. I associate with people who  
have a positive attitude about
life.
16. I do not spend time and talent          
worrying about failures.

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  Nearly  
     
Wellness Lifestyle Questionnaire Always Always Often Seldom Never
(5) (4) (3) (2) (1)
17. I wear a seatbelt, whenever I am          
in a car or vehicle.
18. I do not drive under the  
influence of alcohol nor read,
write or send text messages
while driving.
19. I avoid being alone in public          
places and staying out until
midnight.
20. I always keep doors and  
windows locked, especially
when I am alone at home.
21. I support community efforts to          
minimize pollution.
22. I use energy conservation tips  
and encourage others to do the
same.
23. I study in a clean environment.          
24. I participate in recycling          
programs in my community.

How to Score
1. Enter the score corresponding to your answer for each question in the space
provided below.
2. Total the score for each specific wellness lifestyle category and obtain a rating
for each category according to the criteria provided below.

 
Health-   Stress Emotional Personal
Environmental
Related Nutrition Health &
Management Well-being Safety
Fitness Protection
1. 5. 9. 13. 17. 21.
2. 6. 10. 14. 18. 22.
3. 7. 11. 15. 19. 23.
4. 8. 12. 16. 20. 24.
Total:          
Rating:          

Category Rating:
Score Rating Description
    Your answers show that you are aware of the importance of this
>17 Excellent (E) category to your health and wellness. You are putting your
knowledge to work for you by practicing good and healthy habits.

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    Your health practices in this area are good, but you have room
    for improvement. Look again at the items you answered with a 4
13 Good (G) or lower and identify changes that you can make to improve your
lifestyle. Even small changes often can help you achieve better
health.
    Your health risks are showing. You may be taking serious and
   
unnecessary risks with your health. Perhaps you are not aware of
  Needs
the risks or what to do about them. Most likely you need additional
<12 Improvement
information and help in deciding how to successfully make the
(NI)
changes you desire. You can easily get the information that you
need to improve, if you wish. The next step is up to you.

Now you already have a picture of your current lifestyle. You can now evaluate and
plan for your fitness program to address those things that are need improvements and those
things that you are going to maintain for you to achieve a healthy and active lifestyle by
answering the guide questions below:

1. What is your strength based on the result above? What are your ways to sustain
and maintain it?
______________________________________________________________
______________________________________________________________
______________________________________________________________

2. Based on the data above what is your weakness? How are you going to improve
those things to make it your strengths?
______________________________________________________________
______________________________________________________________
______________________________________________________________

Way to go…Go and start your healthy and active lifestyle!

To help you more, here are some healthy lifestyle guidelines.

1. Perform around 20-30 minutes of moderately intense physical activity on

most days of the week. It can an accumulation of minutes for each day.
2. Eat a healthy breakfast every day.
3. Manage stress effectively.
4. Get 7 to 8 hours of sleep per night.
5. Perform simple flexibility exercises involving all joints of the body.
6. Eat a healthy diet that is rich in whole-wheat grains, fruits, and vegetables
and is low in saturated and trans fats.
7. Do not use tobacco in any form and avoid second hand smoke.
8. Maintain your recommended body weight through adequate nutrition
and exercise.
9. Have at least one close friend or relative in whom you can confide in and to
whom you can express your feelings openly.
10. Be aware of your surroundings and take personal safety measures at
all times.

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Post-test:

Dearest Learner,
Let’s check your understanding using this “Paper and Pencil” Test:

Enumeration:
 Factors Affecting in choosing an exercise program
1. ______________
2. ______________
3. ______________
4. ______________

 Effects of Warm-up
1. ______________
2. ______________
3. ______________
4. ______________
5. ______________
6. ______________

Assignment:
1. Identify the different eating disorder and there characteristics.
2. Enumerate the common signs in symptoms of eating disorder.
3. Identify the preventive ways to avoid different eating disorder

Congratulations and be an ambassador of Active and Healthy Lifestyle!

ANSWER KEY
Pre-test:
1. Warm-up is done after engaging in an intense or vigorous activity. _False_
2. Environment is not a factor to consider in engaging a certain exercise program or
recreational activities. ___False___
3. In order to maintain and sustain active and healthy lifestyle a person must be remain
active in their exercise program and recreational activities. ___True___
4. Increase muscle elasticity is one of the effects of warm-up. ____ True____
5. One way to avoid injury during the exercise routine is to do warm-up. ___ True___
 
Post-test:
Enumeration:
 Factors Affecting in choosing an exercise program
1. __Health_______
2. __Resources___
3. __Time _____
4. __Environment__

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 Effects of Warm-up
1. It increases blood flow to the muscles
2. It increases muscle elasticity
3. It gently raises heart rate
4. It increases mental alertness
5. It increases core body temperature
6. It lessens your risk of injury

References:

 MAPEH 10 Learner’s Manual

 MAPEH 10 Teacher’s Guide
 Quinnie S. Miranda, Laura R. Jugueta, Guinevere E Sacdalan, Maria Terrsa R. San
Jose (2018) Phoenix Publishing House Inc. MAPEH for today's Learner 10
 Werner W.K Hoeger & Sharon A Hoeger (2013). Fitness and Wellness (10th
Edition). Boston: McGraw-Hill

 
   

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PHYSICAL
EDUCATION
Quarter 2 – Module 1
Active Recreation (Fitness)

This instructional material was collaboratively developed and reviewed by

educators from public and private schools, colleges, and or/universities. We encourage
teachers and other education stakeholders to email their feedback, comments, and
recommendations to the Department of Education at action@deped.gov.ph.

We value your feedback and recommendations.

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