10

PHYSICAL
EDUCATION
Quarter 2 – Module 4 – Week 4
Weight Management

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PHYSICAL EDUCATION
Quarter 2 – Module 4 – Week 4: Weight Management

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Regional Director: Gilbert T. Sadsad

Assistant Regional Director: Jessie L. Amin

Development Team of the Module

Writer: Raul Buque
Editors: Eva Edna Carinan and Joan S. Barallas  
Reviewers: Ma. Tessie C. Babasoro and Maria Teresa P. Borbor
Illustrator: Henny Ray Daet
Layout Artist: Melody P. Borbor

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GRADE 10 P.E. QUARTER 2 Module 4 – Week 4: Weight Management

I. Introduction
What is your understanding about health and fitness? Do you practice healthy living?
Or are you someone who does not care at all. Welcome to the first part of your journey on
active recreation fitness lesson. In this module you will be doing variety of activities that
will help you understand the importance of healthy lifestyle and weight management. Are
you ready to be fit and healthy? LET’S GET STARTED WITH YOUR FITNESS
JOURNEY.
II. Objectives
1. Assesses physical activity, exercise and eating habits
2. Engages in moderate to vigorous physical activities for at least 60 minutes a day in
and out of school.
III. Vocabulary List
• Fitness - meeting the needs of the environment and is personal to each individual.
• Health - as a state of: “complete physical, mental and social well-being, and not
merely the absence of disease or infirmity”.

Pre-Test

Direction: Match column A with column B.

1. COLUMN A 2. COLUMN B

3. 5.
4. _______1. Bulimia nervosa 6. A._____________are illnesses that involve
crucial disturbances in eating behaviors
thought to stem from some environmental
pressures.

7. _______2. Emotional eating 8. B._______________ an eating disorder

characterized by self-imposed starvation to
lose and maintain very low body weight due to
a false/distorted perception of being fat

9. _______3. Binge-eating disorder 10. C._____________ an eating disorder

characterized by a pattern of binge eating and
purging in an attempt to lose weight and/or
maintain low body weight

11. _______4. Anorexia nervosa 12. D.___________ an eating disorder

characterized by uncontrollable episodes of
eating excessive amounts of food within a
relatively short time

13. _______5. Eating disorders 14. E.___________ the consumption of large

quantities of food to suppress negative
emotions

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TAKE NOTE:

There is no quick and easy way to take off excess body fat and keep it off for
good. Weight management is accomplished by making a lifetime commitment to be
physically active and have proper food selection. When taking part in a weight/fat
reduction program, you also have to decrease your caloric intake, be physically
active, and implement strategies to modify unhealthy eating behaviors.

REAL LIFE STORY: YANI’S EXPERIENCE

A couple of times over the last few years, I tried to diet. It would
usually start during New Year’s Day when I would make a resolution
to lose the extra weight I was carrying. For a few weeks, I would try
to cut out desserts, avoid second servings, and eat less fatty food.
At times when I would weigh myself, even if I thought I had really
followed my routine well, the scale still wouldn’t show any
difference, which was really discouraging. Sometimes when I lost a
few pounds, I would look in the mirror, but I still look flabby. I didn’t
consider adding any exercise to my training routine because I hate
to sweat a lot. I hate being out of breath, and I hate feeling bad
because I’m not able to keep up with other, more fit people. Besides,
after a long day of classes and homework, I would rather spend my
free time updating my Facebook account, playing video games, or
watching TV. But when I tried out for my school’s varsity team, I
  learned about how important exercise was for proper weight
management. I got motivated when I started to get serious with our
  basketball training. I started to lift weights, walk and jog in the gym.
I tried to ignore how my teammates could lift more or run so much
 
faster than me. Gradually, my fitness level improved. Now, several
  months later, my efforts have really paid off. So far, I have lost more
than 30 pounds. And what’s more, getting regular exercise has
  helped me to be more positive and has made me feel stronger and
  more energetic during basketball games. I am pretty sure that
exercise is going to be a lifetime habit and I will never want to go
back to my couch potato ways.

PRACTICE TASK 1. Reflect on the following questions;

1. Are you satisfied with your current body composition (including body
weight) and quality of life? If not, are you willing to do something
about it to properly resolve your problem?
2. Do you weigh yourself regularly and make adjustments in energy
intake and physical activity habits if your weight starts to slip
upward?

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THINK ABOUT!

Many people want to lose weight so they will look better. Are you
one of them? The problem is that some people have a distorted image of
what they would really look like if they were to reduce to what they think
is their ideal weight. WEIGHT
Hereditary factors
LOSS play a big role, and only a small
STRATEGIES
fraction of the population have the genes for a “perfect body.”
 Make a commitment to change. You must accept that you have a problem and
The question you can ask your self is: Am I happy with my weight?
decide that you really want to change.
Part of enjoying a higher quality of life is being happy with yourself. If you
 Incorporate exercise into the program. Choosing enjoyable activities, places,
are not, you either need to do something about it or to learn to live with it.
time, equipment, and friends to work out with will help you get motivated.

 Avoid automatic eating. Many people associate certain daily activities with eating,
for example cooking, watching television, or reading. Most foods consumed in these
situations lack nutritional value or are high in sugar and fat.
 Stay busy. People tend to eat more when they sit around and do nothing.
 Try “junior size” instead of “super-size”. People who are served larger portions eat
more, whether they are hungry or not. Use smaller plates, bowls, cups, and glasses.
 Eat slowly and at the table only. Eating at the table encourages people to take
time out to eat and deters snacking between meals. After eating do not sit around
the table but rather, clean up and put away the food to avoid snacking.
 Cut unnecessary items from your diet. Substituting water for a daily can of soda
would cut calories from your diet. 9 Do not serve more food than you should eat.
Measure food in portions and keep serving dishes away from the table.
 Think positive. Avoid negative thoughts about how difficult changing past
behaviors might be. Instead think of the benefits you will reap, such as feeling,
looking, and functioning better, plus enjoying better health and improving the
quality of life.

LET’S PAUSE FOR A WHILE:

Take a look at some weight loss strategies that would help you manage your weight
properly.

TRY IT

1. How many of the above strategies do you use to help maintain your recommended
body weight?
___________________________________________________________________________________
___________________________________________________________________________________
_____________________________.
2. Do you feel that any of these strategies specifically help you manage body weight more
effectively? If so, explain why.
___________________________________________________________________________________
___________________________________________________________________________________
___________________________________________________________________________________
___________________________________________________________________________________
_______________________________________________________________.
3. What did you realize after learning the different weight loss strategies?
___________________________________________________________________________________
___________________________________________________________________________________

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PRACTICE TASK 2. 

BEHAVIOR MODIFICATION PROGRESS FORM

PROCEDURE: Read the tips for behavior modification and adherence to a weight
management program. On a weekly basis, go through the list of strategies and
provide a “Yes” or “No” answer to each statement. If you are able to answer “Yes” to
most questions, you have been successful in implementing positive weight
management behaviors.

WEIGHT MANAGEMENT: MEASURING PROGRESS 

Procedure: Answer the following questions to know your weight

management progress.

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1. State your own feelings regarding your current body weight, your target
body composition, and a completion date for this goal.
________________________________________________________________________
________________________________________________________________________
________________________________________________________________________
2. Do you think you have issues about how or what you eat? If so, express
your feelings about it.
________________________________________________________________________
________________________________________________________________________
________________________________________________________________________

3. Is your present diet adequate according to the nutrient analysis?

________________________________________________________________________
________________________________________________________________________
________________________________________________________________________

4. State dietary changes necessary to achieve a balanced diet and/or to lose

weight. List specific food that will help you improve in areas where you may
have deficiencies and food items to avoid or consume in moderation to help
you achieve better nutrition.
a. changes to make: b. food that will help: c. food to avoid

A. CHANGE TO MAKE B. FOOD THAT WILL C. FOOD TO AVOID

HELP
Example: Fruits such as pineapple, Sweets, sofdrinks etc.
Eliminate some fats in my mango etc.
tummy.

Do you consider yourself overweight? If so, how long have you had a weight problem?
What attempts have you made to lose weight, and what has worked best for you? The
risk of being obese and overweight will bring a lot of health problems to many
individuals. Read the health consequences accompanied by being obese. Manage your
weight properly while you are still young and influence the people around you by setting
good examples on how you can be fit and healthy always.

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PRACTICE TASK 3.

Procedure: In your own understanding about obesity, your task is to list down the different
risks of being overweight/obese. Use the web below.

BEING
OVERWEIGHT OR
OBESE INCREASES
THE RISK FOR:

ADDITIONAL INFORMATION JUST FOR YOU!

Eating disorders. Eating disorders are illnesses that involve crucial disturbances in eating
behaviors thought to stem from some environmental pressures.

These disorders are characterized by an intense fear of becoming fat, which does not disappear
even when the person is losing weight in extreme amounts. Take a look at the following eating
disorders:

• Anorexia nervosa – an eating disorder characterized by self-imposed starvation to lose and

maintain very low body weight due to a false/distorted perception of being fat

• Bulimia nervosa – an eating disorder characterized by a pattern of binge eating and purging
in an attempt to lose weight and/or maintain low body weight

• Binge-eating disorder – an eating disorder characterized by uncontrollable episodes of eating

excessive amounts of food within a relatively short time

• Emotional eating – the consumption of large quantities of food to suppress negative

Reference

 Grade 10 Physical Education Quarter 2 Learner’s Material pages 65-68

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10
 

PHYSICAL
EDUCATION
Quarter 2 – Module 4 – Week 4
Weight Management

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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