MAPEH 9 Quarter 3 Physical Education Module

MAPEH 9.THIRD QUARTER.
Page 1 of 47
GRADE
Republic of the Philippines

DEPARTMENT OF EDUCATION
OSMEŇA COLLEGES
JUNIOR HIGHSCHOOL DEPARTMENT
MAPEH
3RD QUARTER
NAME OF STUDENT
GRADE AND BLOCK
OSMEÑA COLLEGES
JUNIOR HIGHSCHOOL DEPARTMENT Aspire…Achieve…Advance!
MAPEH 9.THIRD QUARTER. Page 2 of 47
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Table of Contents
Introduction ………………………………………… 5
Learning Objectives ………………………………… 5
Definition of Terms ………………………………… 6
Icons in this Module
Pre Test ………………………………………… 7-8
Chapter 3 Physical Education ……………………

Lesson 1 Physical Activity and Physical Fitness … 9-11
Physical Activity
Moderate Physical Activity
Vigorous Physical Activity
Lesson 2 Wellness, Health, and Fitness……..………….. 11-19

Daily Health Habits
Physical Fitness
Fitness Self-Assessment
Lesson 3 Officiating is a Good Thing…………………… 20-23

Different Hand Signal
Basketball
Volleyball
Soccer
Lesson 4 Active Recreation Indoor and Outdoor …...…22-25
What is Recreation
The two types of recreation
The outdoor recreation
The indoor recreation
Benefits of recreation
Lesson 5 Jump Off to Active Reaction..……………… 26-29

Recreational Sports
Participating, Volunteering, Organizing
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Lesson 6-7 Active Recreation…………..………………… 31-41

What is recreation?
What is active recreation?
Outdoor Recreation or Outdoor Activity
Indoor Recreation or Indoor Activity
Categories of Recreation
Important Notes ………………………………………… 41
End of Module Assessment …………………………………… 44-47
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PHYSICAL EDUCATION
3rd Quarter MAPEH 9
INTRODUCTION
The advantage brought about by science and technology has made life easier.
Unfortunately, the luxury of just pushing a button or clicking a mouse is leading
us to a sedentary life.
In order to meet the demands of daily routines and activities, it requires a fitter
and healthier mind and body which can be achieved through active participation
in physical activities like sports officiating.
This module dares to answer this pressing concern as it introduces you to the
world of sports officiating; its basics which include both the personal and
professional qualities that an officiating official should possess.
Real life experiences and challenges will be given relative to sports officiating to
help you enhance your fitness, management skills, and positive behaviour such as
integrity, teamwork, discipline, sound judgment, and impartiality.
Sports’ Officiating is not just the “judge role in the court”. More importantly, it
benefits us by improving our fitness. Participation in physical activities such as
officiating coupled with healthy lifestyle will surely lead us to attaining and
sustaining a quality and a healthy life.
LEARNING OBJECTIVES
 Assess one`s physical fitness levels
 Participate in regular moderate to vigorous physical activities
 Monitoring progress towards fitness goals through periodic assesements
 Identify the common injuries that may happen during a sports officiating
activity.
 Suggest possible ways to elleviate the suffering of an injured officiating
official
 Simulate the application of appropriate first aid techniques to specific
injuries that may occur in a sports officiating activity.
 Officiate practice and competitive games.
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DEFINITION OF TERMS
 Physical- characterized or produced by the forces and

operating of physics
 Fitness- the quality or state of being fit
 Activity- the quality or state of being active or actions of a
particular kind
 Injurie- an act that damages or hurts, or loss sustained
 Risk- possibility of loss or injury
Icons of this Module
Introduction These are discussions of the activities as a

way to deepen your discovery and
understanding of the concept
Learning Objective This part contains objectives that are set for
you to learn as you go along the module.
Definition of Terms These are some of the things that you might
find difficult as you go along the way. This
will help you clear up your mind.
Pre-Test This is an assessment as to your level of
knowledge to the subject matter at hand,
meant specifically to gauge prior related
knowledge
Important Notes Additional learning notes for you to easily
remember
Self-Assessment These are follow-up activities that are

Activities intended for you to practice further in order
to master the competencies
Self and Module These are tasks that are designed to show
Assessment case your skills and knowledge gained, and
help yourself and your module improve
End of Module Activities designed to process what you
Assessment have learned from the lesson
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Reference These are the resources where all the

information that the module contains came
from
PRE-TEST
WRITE ALL YOUR ANSWERS ON A SEPARATE SHEET OF PAPER (1

whole) Follow the format below.
NAME:_________________________________SUBJECT: ______________
GRADE&BLOCK:______________________QUARTER: ______________
I. Direction: Choose the letter of the correct answer.

1. Which of the following is a benefit of cardiovascular exercise?
A. Improved Balance B. Stronger Arms C. Increased Oxygen
In-take
2. If I want to improve my muscular endurance, I should lift using...?
A. Low Weights, High Reps
B. High Weight, Low Reps
C. High Weight, High Reps
3. John increases his workout from 20 minutes to 25 minutes. Which
component of the FITT Formula does this focus on?
A. Frequency B. Intensity C. Time D. Type
4. True/False: I can improve my cardiovascular fitness by jogging three
times a week.
5. True/False: Proteins and fats are an excellent source of energy when
exercising.
II. Fill out the KWL chart.
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Using the KWL chart, fill out the K and W column by writing the things
that you know and what you want to know about the topics on the text
box, and write in the L column the things that you have learned in the
lesson.
Recreation Outdoor Activities Indoor Activities
Biking Chess Camping
Dancing Dominoes Basketball
K W L
What you know What you want to What you have
about recreaction know about learned about
and fitness recreation and recreation and
fitness fitness
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PHYSICAL ACTIVITY and PHYSICAL FITNESS

Week 1
Welcome to the first part of your lesson in Sports

Officiating! In this phase, you will be provided with
activities that will activate your prior knowledge as
regards the lesson. From there, follow – up activities will
be given to elicit your tentative understandings. As you go
through the rest of the activities, misconceptions and
alternative conceptions you have in mind will be clarified.
Finally, your knowledge, considering its adequacy and
relevance will be assessed at the end of this phase.
What is Physical Activity?
World Health Organization (WHO) defines physical activity as any bodily

movement produced by skeletal muscles that requires energy expenditure
– including activities undertaken while working, playing, carrying out
household chores, travelling, and engaging in recreational pursuits.
The term "physical activity" should not be confused with "exercise",
which is a subcategory of physical activity that is planned, structured,
repetitive, and aims to improve or maintain one or more components of
physical fitness. Beyond exercise, any other physical activity that is done
during leisure time, for transport to get to and from places, or as part of a
person’s work, has a health benefit. Further, both moderate- and vigorous-
intensity physical activity improve health.
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Physical activity simply means movement of the body that uses energy.
Walking,
gardening, briskly pushing a baby stroller, climbing the stairs, playing
soccer, or dancing the night away are all good examples of being active.
For health benefits, physical activity should be moderate or vigorous
intensity.
Moderate physical activities include:

 Walking briskly (about 3½ miles per hour)
 Bicycling (less than 10 miles per hour)
 General gardening (raking, trimming shrubs)
 Dancing
 Tennis (doubles)
Vigorous physical activities include:
 Running/jogging (5 miles per hour)
 Walking very fast (4½ miles per hour)
 Bicycling (more than 10 miles per hour)
 Heavy yard work, such as chopping wood
 Swimming (freestyle laps)
 Aerobics
 Basketball (competitive)
 Tennis (singles)
You can choose moderate or vigorous intensity activities, or a mix of both
each week. Activities can be considered vigorous, moderate, or light in
intensity. This depends on the extent to which they make you breathe
harder and your heart beat faster.
Only moderate and vigorous intensity activities count toward meeting

your physical activity needs. With vigorous activities, you get similar
health benefits in half the time it takes you with moderate ones. You can
replace some or all of your moderate activity with vigorous activity.
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Although you are moving, light intensity activities do not increase your
heart rate, so you should not count these towards meeting the physical
activity recommendations. These activities include walking at a casual
pace, such as while grocery shopping, and doing light household chores.
Activity 1.1
POST – IT NOTE!
Directions:
1. Write your name at the top of your answer sheet/post – it.
2. Divide the Post – it into 4 squares.
3. Label the squares.
4. Write down 2 examples for each component. Be creative and
think of your own!
5. Extra practice At the back of your Post – it/activity
notebook page, write the 5th component.
WELLNESS, HEALTH, and FITNESS

Week 2
Activity 1.2
In this activity, you will complete a Wellness Inventory which

will help you to understand your own level of wellness. On
the next page you will find a list of health and wellness
indicators that describe how you feel and behave. Check the
column that describes it best for you.
Name: Date:
Grade & Section:
Wellness Inventory
Rating
Very Fairly
Rate how much these indicators described you today.
1. How rested did you feel when you woke up this morning?
2. How energetic do you feel today?
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3. How happy do you feel today?

4. How well are you able to control your temper today?
5. How stressful is your day today?
6. How well are you able to fulfill your responsibilities today?
7. How well are you learning today?
8. How much did you enjoy the other members of your family today?
9. How well did you get along with your teachers today?
10 How confident do you feel today?
Now answer the following questions using brief statements.
1. How much time did you take for yourself today?

____________________
2. How many meals did you eat today?
_____________________________
3. Were the meals well balanced?
__________________________________
4. Were they healthy
snacks?______________________________________
5. How many servings of caffeine drinks did you have today?
(1 serving = 170 to 225 ml [6 to 8 oz.] coffee or tea; 225 to 340
ml
[8 to 12 oz.] soda)
___________________________________________
6. Write down the names of the physical activities in which you
participated yesterday, the approximate number of minutes that you spent
on each activity, and the intensity level of the activity (whether it was hard,
moderate, or easy for you).
Name of Physical Minutes Intensity Level

Activity
Let`s Start!
Wellness, Health, and Fitness
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The terms health and fitness are often used to describe the same
condition in
the human body, yet they are distinctly different. Another term that has
become very popular is wellness.
Wellness
- It is the process of becoming aware of and making choices

toward a
more successful life. The key words in this definition are explained
below.
 Process: A process means that we always have the possibility of
improving.
 Awareness: Being aware means we focus on understanding our
present
condition and continually seek more information about how we can
improve.
 Choices: Making choices means that we have considered a
variety of
options and we make a selection.
 Success: Success is what we are as individuals determine to be
over personal
collection of accomplishments in life.
In other words, wellness is a way of living and improving our life based
on reliable information and sound decision making. Making health-
enhancing decisions based on accurate information, and acting on those
decisions, is the process for gaining improved health and success in life.
Health
- is a state of complete physical, mental, and social well-being. It

includes the mental, social, emotional, spiritual, and physical
aspects that expand our potential to live and work effectively.
Achieving a high degree of health will make you feel most
energetic, most satisfied, and most content with your life.
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Your state of health is constantly changing. One day you may feel great
and the next day you may feel tired or sick. One day you may feel great
playing basketball and the next day you may have sore muscles because
you played too hard. Because your health is continually changing, it is said
to be on a continuum. The following diagram illustrates this health
continuum.
Health Continuum
High-Level Good Normal Illness

Death
Wellness Health Health
Physical Fitness
- is a set of health- and skill-related attributes. (These will be

explored in later lessons.) The degree to which we possess these
attributes determines our level of fitness. Fitness can be described
as a condition that helps us look, feel, and do our best.
Components of Physical Fitness

Health-Related Fitness Skill-Related Fitness
n cardiovascular endurance n Agility
n Muscular endurance n Balance
n Muscular strength n coordination
n Flexibility n Speed
n Body composition n Power
n Reaction time
A person who is fit will be able to participate in life’s physical activities

with
greater ease than someone who is not fit. Fitness involves the
performance of
the heart, lungs, and muscles of the body.
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Daily Health Habits
Physical activity is one health habit that contributes to a healthy body and
mind, helping to reduce illness and prevent disease. Other health habits
(e.g.,
sleep, personal hygiene, proper nutrition, stress management) help reduce
the risk of developing illnesses and diseases.
FITNESS SELF-ASSESSMENT
The purpose of the Fitness Self-Assessment is to assess overall physical

fitness levels by conducting cardiovascular, muscular endurance and
flexibility tests. It is important to remember that you do not need to score
in the excellent category on every test. This is a tool to help you track your
fitness levels and make fitness improvements or maintain your current
fitness level before testing again.
Sit and Reach Test
The Sit and Reach Test measures overall flexibility of the legs, back, arms
and shoulders.
Procedure:
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 Remove shoes and sit with your back and pelvis flat against the
wall and legs flat on the ground.
 Slide the sit and reach box underneath your feet until your heels
rest flat against the box.
 Hold your arms out straight in front of you and place one hand
over the other.
 Move the adjustable measuring arm until the end touches your
fingertips.
 Take a deep breath and as you exhale push the slider forward
without bouncing or separating your hands.
 You have 3 attempts; record your best score to the nearest
centimeter.
Recording:
Click the link below to calculate your results.

http://www.exrx.net/Calculators/SitReach.html
 Input your information and change “Distance” to “Centimeters”

in the drop down box and calculate results.
 Record your Distance, Score and Rating on your Fitness Self-
Assessment Tracking Sheet.
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Push Up Test
The Push Up Test measures how many push-ups a person can do in 1

minute and is a good indicator of upper body strength and endurance. Men
do push ups from their toes and women from their knees.
Procedure:
Option 1
 Start on your stomach with legs together, hands under your

shoulders, fingers pointing forward.
 Push up into a plank position keeping hands under the shoulders
with back and hips aligned.
 Bend elbows so that chest is 3-4 inches away from the ground,
then return to plank position.
 Do as many repetitions as possible in 1 minute.
Option 2
 Use the Perfect Counter located in the Employee Wellness Office.

 Set the counter by pressing the red ON button, adjust the time to
1 minute and place under your chest.
 Push up into a plank position keeping hands under the shoulders
with back and hips aligned.
 Bend elbows until your chest hits the counter and you hear a beep.
•
 Do as many repetitions as possible in 1 minute.
Recording:
Click the link below to calculate your results.

http://www.exrx.net/Calculators/PushUps.html
 Input your information and calculate results.

 Record your Repetitions, Score and Rating on your Fitness Self-
Assessment Tracking Sheet.
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Curl Up Test
The Curl Up Test measures how many curl ups a person can do in 1 minute
and is a good indicator of core strength.
Procedure:
 Start on your back with knees bent at a 90-degree angle, feet on

floor.
 Place hands on thighs with arms straight.
 Begin your curl up by contracting your abdominal muscles, lifting
your head off the floor until your hands touch your knees then
return to starting position.
Activity 1.3 Understanding Oneself
Direction: Choose the letter of the correct answer
1. It means that we always have the possibility of improving.
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a. awareness c. process
b. choices
2. This is what we are as individuals determine to be over personal
collection of accomplishments in life.
a. success c. process
b. awareness
3. The degree to which we possess the health- and skill-related attributes
determines our level of fitness.
a. wellness c. health
b. physical fitness
4. It involves the performance of the heart, lungs, and muscles of the
body.
a. wellness c. physical fitness
b. fitness
5. Is a state of complete physical, mental, and social well-being.
a. fitness c. health
b. wellness
6. It is the process of becoming aware of and making choices toward a
more successful life.
a. wellness c. health
c. fitness
Enumeration: Examples of the health habits
7.____________________________
8.____________________________
9.____________________________
10.____________________________
.
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OFFICIATING is a GOOD THING!

Week 3
Being an official is an extremely important role in any sport. Without

officials giving up their time, most sporting competitions would be unable to
function. Officiating can be challenging. Officials need to ensure that their
approach towards officiating is in line with the aims of the competition.
Each official becomes the “face” of officiating at competitions. It is important

that the officials present in a manner that portrays officiating in a positive and
respected manner.
Sports, officiating are not just the “judge role in the court”. More importantly, it
benefits us by improving our fitness.
Execute and name the indicated hand signal then, tell if it is hand signal for
Basketball, Volleyball, or Soccer
1. 2. 3.
4, 5, 6.
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7. 8.
9. 10.
As an officiating official you should master the different hand signals
A. Soccer Referee Hand Signal
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B. Basketball Referee, Hand Signal
C. Volleyball Referee Hand Signal
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Let`s Check.. Independent Activity

Read the statement. On the space before the number write TRUE if the statement
is true, and write FALSE if otherwise.
___________ 1. It is necessary for an aspiring officiating official to possess a

number of qualities for him to meet the goal of having satisfying, complain-free,
impartial, and successful game.
___________ 2. Emotional qualities refer to the emotional readiness of an

officiating official to perform his or her role in a game.
___________ 3. Physical qualities refer to the physical attributes of officiating

officials.
___________ 4. As an officiating official one should intentionally disadvantage

an athlete because of previous bad experiences with the athlete, his/her coach or
parent.
___________ 5. As an officiating official one should be accurate and

responsible.
___________ 6. As an official one should treat complaints, questions, concerns,

or appeals raised by others.
___________ 7. Officials advocate or condone the use of drugs or other banned

performance enhancing substances, classes, or methods.
___________ 8. Officials will conduct the event according to the rules with the
welfare of the athlete in mind.
___________ 9. Officials will needlessly delay competitions.
___________ 10. Officials show respect for participants, rights and dignity.
Bravo! You are too fast. I hope your learning something.

Happy learning.
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ACTIVE RECREATION: INDOOR and OUTDOOR

Week 4
Hey ninth graders…welcome to the part where

knowledge will be unveiled. You will be provided with
activities that will test your prior knowledge, stimulate
your interest, and elevate your level of excitement in the
different activities. This part of the module will help
you get started and be mentally ready for the next parts.
What is Recreation?
Recreation is an activity of leisure, leisure being discretionary time. The

"need to do something for recreation" is an essential element of human
biology and psychology. Recreational activities are often done
for enjoyment, amusement, or pleasure and are considered to be "fun".
There are some activities that are beneficial to us, like working and
enjoying the work that you do, but doing so is not a form of recreation.
Even if you are happy with your work, it should not be mistaken as a
form of recreation because recreation is an activity that is performed
during leisure. It is an activity that gives you pleasure in which you are
not obliged to do but instead chosen by you to perform and to satisfy
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your needs. It is an activity that rejuvenates your body, emotion, and

mind.
What are the two types of Recreation?
There are two types of recreation: the indoor and the outdoor
recreation. The indoor recreation is performed in a covered area and the
outdoor recreation is carried out using the environment and the resources
for it.
What is an Indoor Recreation?
There are some instances that we do not want to go out and just do some
activities inside our home and relax. This is the reason why indoor
recreation is created. These are those activities that we do during leisure
that provides you pleasure. There are some recreational activities that can
be performed inside with our family and friends and some of these can
be sports, dancing and other local indoor activities.
Sports and games are the best stress busters. Not only that, they
are also good mood lifters. They help us to grow strong both physically
and mentally. Indoor sports and games provide us the pleasure of playing
in a closed environment. It is so convenient to play indoors. The best part
about indoor sports is that they can be played all year round! Bad
weather conditions cannot stop us from playing!
Here are list of Top 10 indoor sports and games:
a. Snooker ( Billiards ) f. Chess

b. Squash g. Volleyball
c. Bowling h. Boxing
d. Table Tennis i. Swimming
e. Badminton j. Basketball
What is an Outdoor Recreation?

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Like indoor recreational activity, an outdoor recreational activity

provides wholesome experiences for the person to develop his/her fitness
and make good judgment as well. Active participation in an outdoor activity
may facilitate leadership skills, good social communication, and survival
expertise.
The most popular outdoor activities among the general public are:
a. Running d. Fishing
b. Biking e. Hiking
c. Camping
Benefits that you can get from recreation:
a. It provides you a relaxing experience when you participate in

recreational activities.
b. It reduces stress from days of studying and work and this can
be achieved by active participation to recreational activities.
c. Since stress can be relieved through recreation, it has a great
impact in health and fitness which is vital for everybody.
d. Recreation has social benefits since you go along with the
people of common interest.
e. It is an effective way of utilizing your time because the things
that you will be doing is a worthwhile activity.
f. By practicing your favorite recreational activities, it will
surely sharpen the skills associated with it.
STOP FOR A WHILE…
1. Copy the Venn diagram in your answer sheets

2. Identify if the activities/games listed below are held indoor or
outdoor by writing it on the circles.
3. Do this in with your understanding.
Good job! You were able to put them in their proper locations! Now ask yourself
the following questions and write it on your answer sheet.
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a. Which among the activities are you familiar with?

b. Have you participated in one or two of the activities?
c. If yes, when was the last time you participated in that activity?
Where?
d. How was your experience?
4. Write all your answers on your answer sheet.
Both
indoor
and
outdoor
outdoor indoor
indoor
Cycling Volleyball Table Tennis
Badminton
Zumba dance aerobics Camping Hiking
Orienteering
Futsal Frisbee ultimate

Swimming
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Wow! Great Job! Now Let`s Continue more..
JUMP OFF TO ACTIVE RECREATION

Week 5
According to the World Health Organization, the 4 th leading

cause of disease is inactivity. This is due to the popularity of the
technological gadgets that you are up to and the poor health lifestyle.
Due to this alarming fact, you are encouraged to switch into a more
active lifestyle by means of engaging to active recreation.
Being a “technology generation” this is your opportunity to

discuss and clarify basic knowledge on achieving a healthy life through
active participation in recreational activities.
By yourself answer the given questions;
How your participation in active recreation contributes to the

achievement of a healthy life?
__________________________________________________________
_______________
How do you maintain a healthy lifestyle?
__________________________________________________________
__________________
You have learned from the previous lesson that RECREATION is an

activity of leisure, leisure being discretionary time. The "need to do
something for recreation" is an essential element of human
biology and psychology. Recreational activities are often done
for enjoyment, amusement, or pleasure and are considered to be "fun".
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Recreational Sports
Recreational sports are those activities where the primary purpose of the
activity is participation, with the related goals of improved physical
fitness, fun, and social involvement often prominent. Recreational sports
are usually perceived as being less stressful, both physically and mentally,
on the participants. There are lower expectations regarding both
performance and commitment to the sport in the recreational sphere. In
theory, there is a clear demarcation between purely recreational pursuits
and competitive sports, where emphasis will be centered on the
achievement of success and the attainment of physical skills through
rigorous training. Competitive sport involves not only contests, but it also
advances as a central tenet that the athlete or team will continually seek
progress and advancement to a higher level. Professional, international,
national, and regional championships and university competitions are
exclusively competitive activities. In practice, the division between the
concepts of recreation and competition at all other levels is often blurred.
The following activities may require concentration, coordination, and
practice, but these low-impact alternatives to more gruelling sports also
happen to be fun and social, adding even more to their charms.
1. BADMINTON
Badminton is often played as a casual outdoor activity or in a yard or on a

beach; formal games are played on a rectangular indoor court. Points are
scored by striking the shuttlecock with the racket and landing it within the
opposing side's half of the court.
2. VOLLEYBALL
Volleyball may be one of the more vigorous activities on this list, but given
that it often occurs in shorts and jersey in sports complex indoor and
bathing suits and on the beach, it gets a special spot in the “quite
enjoyable” sports category.
There are a unique variety of physical movements like jumping, squatting,

diving and pivoting. It improves eye-hand coordination, and helps
improve flexibility to the limbs as well as the hands and feet. Volleyball
requires mental focus, provides social benefits, builds muscle and can burn
up to 585 calories in 45 minutes. And for older adults who play chair
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volleyball, a 2007 study reported in the Activities, Adaptation and Aging

Journal found that players benefited significantly from the positive effects
that it had on their social health.
There is “U” in Community

Being involved with the community has many benefits. Aside from being
able to meet new people and experience different things, you get to do
your part in your community. You get to share what you know and what
you can do to the good of the community. Ultimately, you get to be one
with your community by being involved.
Participating, Volunteering, Organizing
You can also contribute to the community by either becoming a
participant, volunteering in conducting the activity or event, or by
organizing your own activity or event for the community. By doing so,
you get involved in the community in various ways.
When you participate in an activity or event, it is advisable that you know
details like date and time, venue, registration fee (if any), attire, and other
important details. Make sure that you support the association, group, or
club organizing it. When you become part of a planning and managing
team of an activity or event, either as a volunteer or an organizer, you
become one of the team. You would feel a sense of accomplishment since
you have contribute to the success of the activity or event.
Recreational sports are the most popular type of athletic activity

undertaken throughout the world. While elite professional leagues and
glamorous international sport festivals are the events on which the media
focuses its attention, for every professional athlete there are thousands of
participants who use the same sport for the satisfaction of their personal
fitness needs. Recreational sport enthusiasts include individual athletes,
such as persons who run, cycle, or participate in aerobics; this sport
category also extends to those who play badminton and volleyball.
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ACTIVE RECREATION
Week 6-7
We consider recreation as indoor when the activity is within the premises

of your comfort zone at home or inside a building. Recreation is outdoor
when the activity is undertaken in a natural in a natural, rural or open
space outside the confines of building, usually large land area that is close
to nature.
Activity: Pag May Time!
This is an activity that will reveal how you spend 24 hours in a day.
Objectives:
 Determine your activity during your free time
 Differentiate the sets of time as to your kind of activity
Here’s how:
 Using the matrix below, identify the activities that you do in a
day.
Amount of time
Time of the day Activities spent in the
activities
(in minutes)
MORNING
AFTERNOON
EVENING
You spend your day attending to your day attending to your

biological needs such as eating, sleeping, and rest(EXISTENCE),
attending to your classes in school (SUBSISTENCE) and the time for
enjoyment and relaxation (FREE TIME)
Now, pause for a minute and reflect on the following questions:

 Which among the activities attend to your biological needs?
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 Which among the activities attend to your classes and are work-
related?
 Which among the activities attend to your leisure needs?
 Why do you engage in those activities?
 Which among the activities do you attend most?
 How can you categorize the activities listed below?
Students like you are faced with lots of things to do in a day. Many
of your activities are less physically active (passive) that you don’t
need to exert extra effort and energy, but others are physically active
that requires you to burn extra calories. The activities that you
voluntarily participate in during your free time are called
RECREATION. Experts suggest that in choosing your recreational
activities , it should be of your interested not of others. I t should
also be voluntary and not pressure by anybody, and lastly it should
meet your recreational needs such as physiological, educational,
social, relaxation, and aesthetics. The less physically active activities
that you are into bring alarming effect to your health. Some of the
activities today are sedentary in nature, requiring less energy
consumption.
According to the World Health Organization, the 4 th
leading cause of disease is inactivity. This is due to the popularity of
the technological gadgets that you are up to and the poor health
lifestyle. Due to this alarming fact, you are encouraged to switch into
a more active lifestyle by means of engaging to active recreation.
What is Recreation?
Recreation is an activity of leisure, leisure being discretionary
time. The "need to do something for recreation" is an essential element of
human biology and psychology. Recreational activities are often done for
enjoyment, amusement, or pleasure and are considered to be "fun".
The term recreation appears to have been used in English first in

the late 14th century, first in the sense of "refreshment or curing of a sick
person", and derived turn from Latin (re: "again", creare: "to create,
bring forth, beget").
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Humans spend their time in activities of daily

living, work, sleep, social duties, and leisure, the latter time being free
from prior commitments to physiologic or social needs,a prerequisite of
recreation. Leisure has increased with increased longevity and, for many,
with decreased hours spent for physical and economic survival, yet
others argue that time pressure has increased for modern people, as they
are committed to too many tasks Other factors that account for an
increased role of recreation are affluence, population trends, and
increased commercialization of recreational offerings. While one
perception is that leisure is just "spare time", time not consumed by the
necessities of living, another holds that leisure is a force that allows
individuals to consider and reflect on the values and realities that are
missed in the activities of daily life, thus being an essential element of
personal development and civilization.
This direction of thought has even been extended to the view that
leisure is the purpose of work, and a reward in itself, and "leisure life"
reflects the values and character of a nation. Leisure is considered
a human right under the Universal Declaration of Human Rights.
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Recreation is difficult to separate from the general concept of play,

which is usually the term for children's recreational activity. Children
may playfully imitate activities that reflect the realities of adult life. It
has been proposed that play or recreational activities are outlets of or
expression of excess energy, channeling it into socially acceptable
activities that fulfill individual as well as societal needs, without need for
compulsion, and providing satisfaction and pleasure for the participant. A
traditional view holds that work is supported by recreation, recreation
being useful to "recharge the battery" so that work performance is
improved.
Work, an activity generally performed out of economic necessity and
useful for society and organized within the economic framework,
however can also be pleasurable and may be self-imposed thus blurring
the distinction to recreation. Many activities in entertainment are work
for one person and recreation for another. Over time, a recreational
activity may become work, and vice versa. Thus, for a musician, playing
an instrument may be at one time a profession, and at another a
recreation.
What is Active Recreation?
Active recreation is leisure time physical activity undertaken
outside of structured, competition sport. It is a set of activities
within the wider range of physical activity options that also
include active living, active transport and sport.
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Outdoor recreation or outdoor activity

refers to recreation engaged in out of doors, most commonly in natural
settings. The activities themselves — such
as fishing, hunting, backpacking, and horseback riding —
characteristically dependent on the environment practiced in.
They are pursued variously for enjoyment, exercise, challenge,

camaraderie, spiritual renewal, and an opportunity to partake in nature.
While many of these activities can be classified as sports, they do not all
demand that a participant be an athlete. Competition generally is less
stressed than in individual or team sports organized into opposing squads
in pursuit of a trophy or championship.[a] When the activity involves
exceptional excitement, physical challenge, or risk, it is sometimes
referred to as "adventure recreation" or "adventure training", rather than
an extreme sport.
Other traditional examples of outdoor recreational activities
include hiking, camping, mountaineering, cycling, canoeing, caving, kay
aking, rafting, rock climbing, running, sailing, skiing, sky
diving and surfing. As new pursuits, often hybrids of prior ones, emerge,
they gain their own identities, such
as coasteering, canyoning, fastpacking, and plogging.
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The way you live your life in an everyday basis is your lifestyle. These are
the patterns of your behavior o how you typically live. It includes eating
habits, physical activity participation, and recreational choice. Do you
belong to the “technology generation ?” Well, these are people who
choose to spend time in front of the computer rather than playing sport,
walking, and moving around. How about your eating preferences? Today
‘s teenagers are seen in places like fast food chains indulging with
unhealthy food such as fries, burgers, and drinking too much sugary drinks
that causes obesity.
Participation in active recreation influences your healthy lifestyle.

It improves health condition in many ways. It also helps you to use the
calories better and sustain a desirable weight.
Lifestyle change is the best way of preventing illness and early

death. Major causes of early death have shifted from infectious diseases to
chronic lifestyle –related conditions such as heart disease, cancer, and
diabetes.
1. Engage yourself in a regular physical activity

2. Eat healthy food
3. Find time to manage stress
4. Follow a good personal healthy habits
The HELP Philosophy can guide you in starting a healthy lifestyle

change.
Those who believe in the benefits

Health of healthy lifestyle are more likely
to engage in healthier behaviour
Everyone Healthy lifestyle can be
practiced by everyone “health
for all”
The longer healthy lifestyles are

practice, the grater the beneficial
Lifetime
benefits
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No two people are exactly the same. Your

Personal personal needs is the basis of your
lifestyle change
Recreation – is a voluntary participation in an activity during free

and unobligated
time that gives enjoyment.
Two categories of Recreation

 Indoor recreation
 Outdoor recreation
Indoor recreation – is an activity that is normally done in a covered

or closed environment free from the effects of unfavorable weather
condition
Outdoor recreation – is done in an open area or outside of an

enclosed space.
What are some outdoor recreational activities?
Hiking
 It is an extended walk for purpose of pleasure and exercise.
Pleasure includes having close encounter with nature,
enjoying the beauty of the environment, smelling the natural
aroma of flowers and trees, and being one with Mother
Nature. Exercise on the other hand pertains to the fitness
benefits that we get from the activity. Hiking is more of
adventure.
Ask them the following: Have you experienced walking in a longer

distance? How
was the feeling?
 It offers cardiovascular fitness
 It gives the feeling of relaxation
 It balances your daily life routine
 It’s good option for weight management activity
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Essential Tips for the Outdoor

1. Pick a partner
 Find a partner who is experienced hiker or backpacker. It’s
safer to travel with a friend or group of friends. Plus, an
experienced hiker can share valuable tips and advice about
the wilderness.
2. Pick a destination
 Do your research on your destination: read travel books,
websites, or magazines. Ask well-travelled friends too..
3. Know your time and distance
 Know how long and how far the trip will take you. This
will help you plan
what you need to pack. This will also help you when
making a budget for the trip.
4. B e physically ready.
 Make sure you are physically fit for the hike. You should
have ample endurance to prepare yourself for long walks.
Practice carrying heavy bags so that you will also build
strength.
5. Choose your gear and your backpack.
 Try to pack as light as possible. Think about which
comforts of home you can leave behind to save space and
weight. Use a climbing checklist to help you decide what
to bring. You can also rent or borrow equipment from other
hikers.
 When choosing a backpack, look at its carrying capacity
and its size. It should be big enough to fit all your
belongings and snug enough to stay close to your back.
Pack your heaviest gear close to your back and near your
shoulder.
6. Pack and wear appropriate clothing.
 Wear moisture-wicking or “dry-fit” fabric because this
absorbs sweat faster than cotton and dries easily.
 Wear proper footwear, such as hiking shoes or trail
runners, as most sneakers or sandals may not have enough
grip on their soles.
 Wear a hat to protect yourself from the sun.
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 Always bring a rain jacket in case it rains.

 Wear comfortable pants, such as trekking pants or shorts.
Jeans can be heavy and quite hot if worn during hiking
trips.
7. Plan your meals.
 Bring some trail mix (nuts, chocolate, jelly, cereal, etc.) to
keep your energy up throughout the day.
 If going on overnights hike, plan your meals accordingly.
If travelling with a big group, divide the team into smaller
groups and assign a meal per small group.
8. Keep communication lines open.
 Not all areas have signal for your mobile phones but keep
them handy in case of an emergency.
 Before you leave for your trip, make sure that you have a
contact person who knows all your emergency details.
Keep the contact person informed on your whereabouts at
all times (if possible). Leave your itinerary with the contact
person.
9. Wilderness ethics
 Pack out what you pack in. Practice the Leave No Trace
principles by picking up after your trash and bringing them
home with you.
 Modulate your noise levels. Remember, some people go
into the wilderness to relax and unwind. Respect the
privacy of other people.
 Be respectful and courteous to other visitors as well as to
wildlife.
 Enjoy the view and the experience.
The Ten Essential checklist for backpackers (for safety, survival

and basic
comfort)
1. Navigation 6. Fire
o Map (with protective o Matches or lighter
case) o Waterproof container
o Compass o Fire starter
o GPS (optional)
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2. Sun protection 7.Repair kit and tools

o Sunscreen and lip balm o Knife or multi-tool
o Sunglasses o Kits for stove, mattress;
duct tape
3. Insulation 8.Nutrition
o Rain jacket (extra layers o Extra day’s supply of
for cold conditions) food
4. Illumination 9. Hydration
o Headlamp or flashlight o Water bottles
(plus spare) o Water filter or other
o Extra batteries treatment system
5. First-aid supplies 10.Emergency shelter
o First – aid kit o Tent, tarp, or reflective
blanket
Before the hike

 See to it your body is in a certain level of fitness for a safe and
pleasant climb. For you to enjoy the scenery more and enjoy the
company of other backpackers, you must be PHYSICALLY
FIT.
 Attend to the following concerns:
 Your travel plan (itinerary)

 Possible transportation
 Budget
 Food and water to bring
 What equipment to bring
During the hike

 On Group Formation
 Follow a single file formation. Overtaking should be
avoided, but in case of a need to do it, informs the hiker
infront of you.
 Maintain a certain distance in between hikers.
 Pacing
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 Start with a slow space gradually change as the group

desires
 Do not leave behind
 Inform the group if there is a need to rest
 The pace the group should be that of the slowest
member or the person who has the heaviest load.
 Trail signs
 Man-made/alternative
o Any colored materials such as yarn can be used but it
is known by all members of the group
 Natural trail signs
o Materials found in the environment like rocks, grass,
and twigs
IMPORTANT NOTES
Volunteer- one who freely offers services to take part in conducting an

activity or event.
Participant- One who participates or joins an activity or event
Sport officiating- act of administering rules of a game; fundamental aim
is to cause the game to progress smoothly within the rules.
Form Sports- sports where the determining factor is the physical for of
performance, such as diving, gymnastics, and figures of skating;
aesthetic qualities such as; harmony, from, dynamic, flow, gracefulness,
rhythm, and poise are important in these sports.
Lifestyle- patterns of behaviour or ways one typically lives; the things
one does, the actions and choices one makes, and the way one live
his/her life.
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SELF- ASSESSMENT ACTIVITIES

whole) Follow the format below.
NAME:______________________________ SUBJECT: ________________

GRADE&BLOCK:____________________QUARTER: _______________
I. Identify the words(s)/term(s) as described by each statement in every

item. Select your answers from the options listed below.
 Energy Balance Active Recreation

 Energy expenditure Dance
 Calories Zumba
 Nutirtion Orienteering
 Passive Recreation Hiking
________ 1. A navigating activity that uses a specially drawn map.

________2. A type of recreation where there is more energy consumption.
________3. This refers to moving with rhythm that expresses emotions.
_________ 4. A type of recreation where there is less energy consumption.
__________ 5. An outdoor activity of walking in a longer distance.
_________ 6. This refers to the food that we eat and how the body uses it.
___________ 7. The use of the calories intake in some forms of physical
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_______ 8. This pertains to the comparison on the amount of energy intake

expenditure.
_______ 9. The unit of measurement of food to be used in energy
expenditure.
________10. A dance fitness craze that combines Latin dance steps.
II. Processing Activity Week No. 6-7
This activity elicits your personal reflection on the knowledge

and skills that you have gained.
Objectives:
 Reflect on the insights gained from the lesson.
 Value the lesson for lifetime use.
Procedure:
1. Get a sheet of paper and copy the diagram.
2. Complete the sentence by writing the needed information
3. If there is a need to add more answers, you may do so.
4. Feel free to reflect.
I choose indoor I choose outdoor My recreational

activities as my activities as my activity choices will
recreational recreational activity help me to…
activity because… because…
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TLE 9. 3rd Quarter. Page 44 of 47
END OF MODULE ASSESSMENT

whole)
Follow the format below.
NAME:________________________SUBJECT:_____________
GRADE&BLOCK:______________QUARTER: ___________
1. Other health habits help reduce the risk of developing ____________

except:
A. wellness
B. illnesses
C. diseases
2. Physical wellness includes:
A. learning about symptoms of disease
B. self-confidence
C. compassion
3. Is a state of complete physical, mental, and social well-being.
a. fitness
b. wellness
c. health
4. It can be described as a condition that helps us look, feel, and do our
best.
A. physical fitness
B. wellness
C. fitness
5. A capacity to think critically is an example of:
A. emotional wellness
B. intellectual wellness
C. interpersonal and social wellness
6. What system in sports is used to maintain order and fairness in
implementing rules?
OSMEÑA COLLEGES
A. Sports Officiating
B. Sports Science
C. Sports Psychology
7. In games which require the official to run continuously, what fitness
component should the official possess?
A. Balance
B. Endurance
C. Power
8. In what way will our knowledge and skills in sports officiating skills
help our community?
A. Save money during sports competition
B. Train youth in sports related activities like as athletes and sports
official.
C. Experience and happiness
9. NOT a component of the cardiorespiratory system?
A. the brain
B. the heart
C. the blood vessels
10. Physical activity can be defined as:
A. muscular movement of the body that requires energy to
produce the
movement.
B. any condition that elevates heart rate.
C. aerobic exercise.
11. When trying to plan for your recreational activity, which should be the
best thing to keep in mind?
A. The activity should be of your interest.
B. The activity should be away from home.
C. The activity will give you the chance to earn money.
D. The activity is held within your comfort zone.

12. The way we live our life reflects our lifestyle. Which of the following
is a healthy lifestyle that can maintain your desirable weight?
A. Exercise once a week
B. Proper diet and exercise
C. Attending to gyms and taking diet fads
D. Enjoying a balance routine in life
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13. Sam would like to be an ambassador of healthy lifestyle in their

community. How can she give justice to this?
A. Practice healthy lifestyle
B. Talk about healthy lifestyle
C. Write about healthy lifestyle
D. Disseminate healthy lifestyle
14. Tina’s parents are both obese. She knows that the disease runs in the
family that’s why she is trying to find the best way to get out of it. Which
is the best way?
A. Have a lifestyle change
B. Consult a fitness professional
C. Live in a healthy environment
D. Eat raw and fesh fruits and vegetables
15. Mrs. De la Vega found out that most of her students are overweight
and close to being obese. What can she do to help them?
A. Organize a fitness program 3x a week
B. Consult a nutritionist for the proper food intake
C. Make them active in the class every meeting
D. Encourage them to have a healthy lifestyle change
16. Kim is the SK Chairman in their Barangay. He was requested by their
Barangay Captain to plan an activity for the health of the people. What
will he consider in planning?
A. Health status of the people
B. Budget of the project
C. Facilities in the Barangay
D. Personnel to work in the project
17. A type of recreation where there is more energy consumption.
A. Active recreation C. Indoor recreation
B.Outdoor recreation D. Recreation
18. Activities done within the confines of a building.
A. Active recreation C. Indoor recreation
B.Outdoor recreation D. Recreation
19. Activities done outside the building usually with nature.

A. Active recreation C. Indoorrecreation
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B. Outdoor recreation D. Recreation

20 What is the primary reason why one engages in recreational
activity?
A. Enjoyment C. Fitness
B. Fun D. Fundamentals
II. Enumeration:
21-25 –Write at least 4 examples of Indoor recreational activities
26 –30 – Write at least 5 examples of Outdoor activities
Bravo! You finally reach the end of the whole module. For now, rest and
remember everything that you have learned. See you on our next topic.
OSMEÑA COLLEGES

MAPEH 9 Quarter 3 Physical Education Module

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MAPEH 9.THIRD QUARTER.

Republic of the Philippines

GRADE AND BLOCK

Chapter 3 Physical Education ……………………

Lesson 2 Wellness, Health, and Fitness……..………….. 11-19

Lesson 3 Officiating is a Good Thing…………………… 20-23

Lesson 5 Jump Off to Active Reaction..……………… 26-29

Lesson 6-7 Active Recreation…………..………………… 31-41

 Physical- characterized or produced by the forces and

Icons of this Module

Introduction These are discussions of the activities as a

Self-Assessment These are follow-up activities that are

Reference These are the resources where all the

WRITE ALL YOUR ANSWERS ON A SEPARATE SHEET OF PAPER (1

I. Direction: Choose the letter of the correct answer.

II. Fill out the KWL chart.

Recreation Outdoor Activities Indoor Activities

Biking Chess Camping

Dancing Dominoes Basketball

PHYSICAL ACTIVITY and PHYSICAL FITNESS

Welcome to the first part of your lesson in Sports

What is Physical Activity?

World Health Organization (WHO) defines physical activity as any bodily

Moderate physical activities include:

Vigorous physical activities include:

 Running/jogging (5 miles per hour)

 Walking very fast (4½ miles per hour)

 Bicycling (more than 10 miles per hour)

 Heavy yard work, such as chopping wood

 Swimming (freestyle laps)

Only moderate and vigorous intensity activities count toward meeting

WELLNESS, HEALTH, and FITNESS

In this activity, you will complete a Wellness Inventory which

3. How happy do you feel today?

Now answer the following questions using brief statements.

1. How much time did you take for yourself today?

Name of Physical Minutes Intensity Level

- It is the process of becoming aware of and making choices

- is a state of complete physical, mental, and social well-being. It

High-Level Good Normal Illness

- is a set of health- and skill-related attributes. (These will be

Components of Physical Fitness

A person who is fit will be able to participate in life’s physical activities

Daily Health Habits

The purpose of the Fitness Self-Assessment is to assess overall physical

Sit and Reach Test

Click the link below to calculate your results.

 Input your information and change “Distance” to “Centimeters”

The Push Up Test measures how many push-ups a person can do in 1

 Start on your stomach with legs together, hands under your

 Use the Perfect Counter located in the Employee Wellness Office.

Click the link below to calculate your results.

 Input your information and calculate results.

 Start on your back with knees bent at a 90-degree angle, feet on

OFFICIATING is a GOOD THING!

Being an official is an extremely important role in any sport. Without

Each official becomes the “face” of officiating at competitions. It is important

As an officiating official you should master the different hand signals

A. Soccer Referee Hand Signal

B. Basketball Referee, Hand Signal

C. Volleyball Referee Hand Signal

Let`s Check.. Independent Activity