Republic of the Philippines

Department of Education
Region I
SCHOOLS DIVISION OF ILOCOS NORTE

Physical
Education
Quarter 2 – Module 1:
Active Recreation (Fitness)
Warm-Up Exercises

MELCS:
 Assess physical activities, exercises and eating habits;
PE10PF-IIa-h-39
 Engages in moderate to vigorous physical activities for at
least 60 minutes a day in and out of school;
PE10PF-IIc-h-45

Prepared by:

Ramil J. Baltazar
Divina Princess T. Marcos
Jovannie M. Campos
Solsona National High School
Physical Education 10
Share-A-Resource-Program
Quarter 2 – Module 1: Active Recreation (Fitness) Warm-Up Exercises
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 office wherein the work is created shall be necessary for
exploitation of such work for profit. 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

Writers: Ramil J. Baltazar
Divina Princess T. Marcos
Jovannie M. Campos
Illustrator: Lucky Frank M. Nicolas
Layout Artist: Leo Guillermo Ligsay
Editors: Edwin C. Padasdao
Efren Jonicel D. Domingo
Lena M. Go
Roland L. Corpuz
Management Team: Joann A. Corpuz
Joye D. Madalipay
Santiago L. Baoec
Jenetrix T. Tumaneng
Gene Reginaldo
Division Design & Layout Artist: Johnsen-Virgil P. Calili

Printed in the Philippines by ______________________________

Schools Division of Ilocos Norte
Office Address: Bgy. 7B Giron Street, Laoag City, Ilocos Norte
Telefax: (077) 771- 0960
Telephone No.: (077) 770-5963
E-mail Address: ilocos.norte@deped.gov.ph
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Physical
Education
Quarter 2 – Module 1:
Active Recreation (Fitness)
Warm-Up Exercises
Introductory Message

This Contextualized Learning Module (CLM) 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 with ease.
This CLM is composed of different parts. Each part shall guide you step-by-
step as you discover and understand the lesson prepared for you.

Pre-test is provided to measure your prior knowledge on the lesson. This will
show you if you need to proceed in 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 this module, you need to answer the post-test to self-check your learning.
Answer keys are provided for all activities and tests. We trust that you will be honest
in using them.

In addition to the material in the main text, Notes to the Teacher is also
provided to our facilitators and parents for strategies and reminders on how they can
best help you in your home-based learning.
Please use this module with care. Do not put unnecessary marks on any part
of this CLM. Use a separate sheet of paper in answering the exercises and tests.
Likewise, read the instructions carefully before performing each task.

If you have any question in using this CLM or any difficulty in answering the
tasks in this module, do not hesitate to consult your teacher or facilitator.

Thank you.

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This module has the following parts with their 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
correctly, 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 strengthen your understanding
and skills of the topic. You may check the
answers in the exercises using the Answer
Key at the end of the module.

What I Have Learned This includes questions or open-ended

statements 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 skill
into real life situations.

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 develops 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 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!
 What I Need to Know

This module introduces you the importance of a warm-up exercises in the

enhancement of your fitness. You will be provided with a variety of fitness activities
and exercises which will turn lead you to a greater awareness of the right food to
eat, and proper ways on how to manage your weight, and practice healthy lifestyle.
It is expected thereafter that such fitness and health practices will be observed and
followed by you to influence the lifestyle of people in your community.

This module was comprehensively design and underwent revision to guide

you equip with the healthy lifestyle and proper weight management. This is very
useful information that can be used in many different life situations. The language
used in crafting this module recognizes diverse vocabulary level of students, where
lessons are arranged following the standard sequence of the course. But the order
in which you read them can be changed to correspond with the textbook you are
now using.

After going through this module, you are expected to:

 explain the importance of warm-up exercises;
 engage in worthwhile warm-up exercises that help improve level of fitness of
an individual;

At the same time, this module highlights the following Most Essential
Learning Competencies (MELCS):
 Assess physical activities, exercises and eating habits;
PE10PF-IIa-h-39
 Engages in moderate to vigorous physical activities for at least 60 minutes a
day in and out of school;
PE10PF-IIc-h-45

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 What I Know

Pre-test

Directions: Multiple Choice: Write the correct letter of your answer in a separate
sheet of paper.

Don’t worry of your score because the result

of this pre-test will not be graded. This is just
my way of checking your prior knowledge
about our lesson. Are you ready? Let’s go!

1. How can one maintain an ideal body weight?

a. Follow the latest diet trends
b. Balance the amount of food you eat
c. Consult a doctor about an effective diet pill
d. Believe in the power of your genes

2. A desirable level of fitness can be achieved through at least how many workouts
per week?
a. 3 c. 5
b. 4 d. 6

3. People who lead sedentary lifestyles are often referred to as

a. Couch potatoes
b. Athletes
c. Physically fit
d. Low-health-risk people

4. The following are positive outcome of personal fitness except ___________.

a. Improved physical appearance
b. Enhanced self-esteem
c. Decreased flexibility
d. Improved posture and balance

5. Which of the following can help you determine which fitness and recreational
activities are realistic for you?
a. Fee
b. Figure
c. Needs
d. Skills

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6. How many servings from the bread, rice, cereal and pasta group should you eat
each day?
a. One
b. Two to three
c. Four to five
d. Six to eleven

7. Which of the following is an example of a passive warm-up exercise?

a. Toe touch
b. Whirlpool bath
c. Walk around the gym
d. Basketball lay-ups

8. Which of the following would be a benefit of walking?

a. It helps with weight management
b. It helps regulate blood pressure
c. It helps low effect exercise
d. It helps build non- aerobic fitness

9. The term means having all dimensions of health in good shape

and equally balanced.
a. Wellness
b. Nutrition
c. Fitness
d. Lifestyle

10. Which of the following is not a benefit of warm-up exercise?

a. It increases range of motion
b. It improves coordination and movement
c. It increases risk of injury
d. It decreases flexibility and muscular strength

11. Which of the following will help to improve your personal fitness program?
a. Exercising at highly moderate intensities
b. Starting slowly with physical activity
c. Engaging in low-impact activities
d. Making your program inconvenient

12. Participation in active recreation is everyone’s responsibility. Which of the

following is the best reason for this?
a. To have a healthy lifestyle
b. To maintain an ideal body weight
c. To keep a physically fit and healthy body
d. To have, fun, enjoyment and socialization

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13. In performing aerobics, what fitness component is required of you?
a. Agility
b. Power
c. Speed
d. Coordination

14. Which of the following is not a health-related physical fitness test?

a. Sit and reach
b. 50- meter run
c. Sit-up
d. Push-up

15. Your body composition is influenced by which of the following?

a. Weight
b. Height
c. Complexion
d. Age

Lesson
Active Recreation:
1 Warm-Up Exercises

What’s In

The clock is ticking. Are you becoming the person you want to be?

Fitness is a set of attributes that every one of us must have or achieve. In

whatever activities you do, your fitness should always be taken into reason as you
perform them well.

In this module, you are make known to the importance of a

healthy lifestyle and weight management in the development of your
fitness. You will be provided with a variety of fitness program and
leisure activities to achieve proper nutrition and moderate physical activity

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 It is expected thereafter that such fitness and health practices will be
observed and followed by you to influence the lifestyle of people in your community.

In the preceding lessons, you learned about concepts related to sports as

form of active recreation. Now, let us learn more about your world fitness by
answering the following questions.

Your Personal Identity

1. Check the characteristics, attitudes, beliefs, interests, activities, and

relationships that make up your personal identity. What adjectives best describe
you?

Honest Loyal Inspirer

Brave Unselfish Optimistic

Compassionate Courageous Risk taker

Leader Respectful Confident

2. Check the activities or accomplishments that you most value in sports and
recreation—for example, winning moments, getting good team mates, playing with
friends. These can be accomplishments of your own or for others, or goals you have
for the future.

Student athlete Gold Medalist Provincial Meet

Honor roll Silver Medalist Regional Meet

Most Valuable Player Bronze Medalist Palarong Pambansa

What’s New

What is your personal understanding of 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 lessons. In this phase, you will be
exposed to a variety of activities that would help you understand the importance of
a healthy lifestyle and weight management. Your knowledge about the lesson will
help you start building your own personal fitness and wellness goals by engaging
in active fitness recreational activities. So, get ready to be fit and healthy! Let’s get
started with your fitness journey!

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Activity 1: FITNESS SURVEY!

Instruction: In this activity, you will be asked to self-reflect on your fitness habits.

I. Learning Objective:

At the end of this activity, you can evaluate your health and fitness habits
and how it affects your personal lifestyle.
II. Material:

• Pen

III. Procedure:

1. Reflect on the different physical activities you had participated/performed

during the previous years. Write your answers in a sheet of paper.
2. Then, compare your answers with the Fitness Survey questionnaire below,
put a check (/) mark on the appropriate column (yes) if you did it or (no) for
didn’t.
Are you into…...? YES NO
Brisk Walking
Light Jogging
Stational Jogging
Slow-Rope Skipping
Stair Climbing
Breathing Exercise
Strength Training
Aerobic Exercises
Light Running
Hiking

Your way of life, simply termed as lifestyle has great influence on your health and
fitness. Are you ready to discover more about your fitness journey? Answer the
wellness lifestyle questionnaire below to analyze your current exercise habits.

Reflective Questions:

1. How do you feel about the different activities you are engaged in?
After performing the activities, I felt…
2. What influence your choice of exercises? Put a checkmark to which is applicable
to you.
Gender Age Ethnic background
Education Income Attitude/Behavior
3. What challenge do you encounter in performing the activities? Put a checkmark
to which is applicable to you.
Challenge of Initiative Challenge of Resources
Challenge of Knowledge Challenge of Right Attitude

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4. How do these activities affect you and your lifestyle? Put a checkmark to which
is applicable to you.
Boosts mental health
Improves physical wellness
Relieve tension
5. How do you benefit from engaging in these activities?
The benefits I have in engaging these activities are

What is It

Warm-up exercise or sometimes called limbering up is always the initial

phase of any exercise program. It is a light physical activity aimed at increasing the
body temperature to allow a gradual increase in the blood flow to the muscles,
ligaments, and tendons. Blood capillaries are opened up to allow oxygenated blood
to supply the muscle for contraction. Consequently, individuals who directly engage
in a vigorous activity without first warming up often experience muscle cramps or
get injured.
Normally, the warm up takes about 5-10 minutes. A good indicator if the
individual is already warmed up is the onset of a light sweat.
Cooling down after your workout allows for a gradual recovery of pre-exercise
heart rate and blood pressure.

Benefits of Warm-up

1. It increases range of motion.

2. It improves coordination and movement efficiency.
3. It decreases risk of injury.
4. It increases power output available from muscles.
5. It increases energy available from aerobic metabolism at the start of the
activity.

What’s More

Activity 2: START BEING FIT – STRETCH IT OUT!

In this activity, you will perform basic stretching and warm-up exercises to
condition your body in performing a variety of fitness activities in this module.

The Warming Effect

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An effective warm-up exercise should:
 Increases blood flow to the muscles
 Increases muscle elasticity
 Gently raises heart rate
 Increases mental alertness
 Increases core body temperature

I. Procedure

1. Perform the following warm-up exercises with safety precautions.

2. Observe proper posture and correct execution in doing the different

exercises.

a. Neck Stretch

• Bend your head forward and move to the right

slightly.

• With your right hand, gently pull your head

downward to stretch your neck.

• Hold for about 16 counts. Repeat on the opposite

side.

b. Shoulder Rolls

• Stand in upright position. Roll shoulders in circular

motion forward to backward.

c. Side Arm Stretch

• Stand in upright position. Extend the right arm to

the left. Use the left arm/hand to gently push the right
arm towards the body to straighten and stretch it.
Hold the stretch for 16 counts. Repeat on left arm.

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d. Triceps Stretch

• Extend one hand down the center of your back,

fingers pointing downward.

• Use the other hand to grasp the elbow and stretch

your triceps muscle.

• Hold the stretch for 16 counts. Repeat on the opposite

arm.

e. Hamstring Stretch

• Stand with your feet shoulder-width apart, one foot

extended half a step forward.

• Keeping the front leg straight, bend your rear leg,

resting both hands on the bent thigh.

• Stretch the hamstring muscles. Hold the stretch for

16 counts. Repeat on the opposite leg.

f. Quadriceps Stretch

• Stand near a wall or a piece of sturdy exercise

equipment for support.

• Grasp your ankle and gently pull your heel up and

back until you feel a stretch in front of your thigh.

• Hold for about 16 counts. Switch legs and repeat.

g. Outer Thigh Stretch

• Sit on the floor. Extend your legs in front of your body.

• Bend right knee, cross right foot over left knee and
place on the floor.

• Place left elbow on right knee.

• Keep abdominal muscles tight and back straight.

Keep shoulders back and chin up.

• Place right arm behind your right hip on floor for

support.

• Gently twist waist and shoulders to the right, looking behind the right
shoulder.

• Feel the stretch in the right outer thigh.

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 • Inhale (breathe in) through your nose, and exhale (breathe out) through
your mouth, as you complete this stretch.

• Hold this stretch for 16 counts.

• Repeat on the opposite side to stretch your left outer thigh.

h. Inner Thigh Stretch

• Stand upright, with both feet facing forward, double

shoulder-width apart.

• Place your hands on your hips, in order to keep your

back straight, slowly exhale, taking your body weight
across to one side.

• Avoid leaning forward, or taking the knee of the bent

leg over your toes. As you increase the stretch, the foot
of the bent leg should point slightly outward.

• Repeat on the opposite side.

i. Calf Stretch

• Begin this calf stretch with your hands against the

wall and your leg to be stretched behind you.

• Keep your heel down, knee straight and feet pointing

forwards. Gently lunge forwards until you feel a stretch
in the back of your calf or knee.

• Hold for 16 counts and repeat with the other leg.

j. Knee Bends/Squat

• Plant your feet flat on the ground, about shoulder-

width apart.

• Point your feet slightly outward, not straight ahead.

• Look straight ahead. Bend your knees as if you were

going to sit back in a chair, keeping your heels on the
floor.

• Pull in your abdominal muscles and keep your lower

back in a near neutral position (a slightly arched back might be unavoidable).

• In a controlled manner slowly lower yourself down so that your upper legs
are nearly parallel with the floor. Extend your arms for balance.

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 What I Have Learned

Reflective Questions:

1. How did you perform the different warm up and stretching exercises?

I was able to perform warm up exercises through…

2. What are the benefits of warm up and stretching exercises?

The benefits of warm up and stretching exercises are…

What I Can Do

Activity 3. MY IDEAL BODY

In the space provided, draw (1) your present body features and (2) your ideal
body features. If your drawing skills are limited, provide written descriptions.

My Present Body Features My Ideal Body Features

 What differences do you see between your drawing/description of your

present body features and that of your ideal body features?

The differences are…

Congratulations. You did great!

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 12
What’s I Know What’s In
*answers may vary
1. B
2. A
3. A What’s New
4. C *answers may vary
5. D
6. D
7. B What I Have
8. A Learned
9. D *answers may vary
10. B
11. B
12. A What I Can Do
13. D *answers may vary
14. B
15. D
Additional
Activities
*answers may vary
Answer Key
 References

 Callo et al., Physical Education and Health 10 Learners Material, First

Edition 2015, 51-65
 Darilag et al., Enjoy Life with P.E. and Health, SD Publications, 2009.,
26-47
 Department of Education (DepEd). K to 12 Curriculum Guide: Physical
Education. Pasig City, Philippines. 2012
 Paul M. Insel & Walton T. Roth, WELLNESS WORKSHEETS Twelfth
Edition, The McGraw-Hill Companies, Inc ., 2012.

For inquiries and feedback, please write or call:

Schools Division of Ilocos Norte – Curriculum Implementation Division

Learning Resource Management Section (SDOIN-CID LRMS)

Office Address : Brgy. 7B, Giron Street, Laoag City, Ilocos Norte
Telefax : (077) 771-0960
Telephone No. : (077) 770-5963, (077) 600-2605
E-mail Address : sdoin.lrmds@deped.gov.ph
Feedback link: : https://bit.ly/sdoin-clm-feedbacksystem

Telefax: (632) 8634-1072; 8634-1054; 8631-4985

Email Address: blr.lrqad@deped.gov.ph * blr.lrpd@deped.gov.ph

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