10 Department of Education

National Capital Region

SCHOOLS DIVISION OFFICE
MARIKINA CITY

Music, Arts, Physical Education, and Health

PHYSICAL EDUCATION
First Quarter –Module 2: Importance of Maintaining
Healthy Lifestyle

Writer: Johnnie O. Jorquin

Validator: Arvin Lark P. Santiago
Cover Illustrator: John Orville Munar

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 What I Need to Know
Congratulations for successfully finishing Physical Education Module 1! In this
module you will be given activities where you can transfer your learning to others
and influence them to also practice a balanced healthy lifestyle.
“We don’t stop playing because we grow old; we grow old because we stop playing.”
-George Bernard Shaw
This familiar quote can be seen at Marikina Sports Park. A “quote banner”
displayed by the MSP administrators to encourage across all ages to be physically
active and have a healthy lifestyle.
The module contain:
Lesson 2 - Importance of Maintaining Healthy Lifestyle
After going through this module, you are expected to:
1. engages in moderate to vigorous physical activities for at least 60 minutes a day
in and out school PE10PF-IIIc-h-45; and
2. expresses a sense of purpose and belongingness by participating in physical
activity – related community services and programs. PE10PF–IIIch- 48

What I Know
PRE-ASSESSMENT
TRUE or FALSE
Instructions: Write TRUE if the statement is correct and FALSE if not. Write your
answer on your answer sheet.
_____ 1. Sustaining fitness and wellness is important.
_____ 2. A fit individual who can function optimally is not prone to health
problems.
_____ 3. Our lifestyle is the way we live.
_____ 4. Unbalanced lifestyle will have positive effects on our longevity as well.
_____ 5. Adopting and maintaining a healthy and balanced lifestyle is our own
responsibility.
_____ 6. A balanced lifestyle is the cornerstone of your well-being.
_____ 7. Balanced lifestyle encompasses elements such as developing and
maintaining good physical health and fitness.
_____ 8. Unbalanced lifestyle is the way in which we live and reflect.
_____ 9. Study shows that many diseases may be preventable and even reversible
by changing our diet and adopting new attitudes and lifestyles.
_____ 10. A fit individual is strong enough to face life challenges, and can adjust
to different situations.
_____ 11. Fitness and wellness are sustained through practicing a healthy lifestyle.
_____ 12. By doing unbalanced lifestyle, we are increasing our chances of living
a significant longer, better, and happier life.

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_____ 13. Lifestyle is often defined by physical, mental, emotional, social, financial and
spiritual.
_____ 14.Street and hip-hop dances are good recreational activities that can
sustain fitness and wellness.
_____15. Dancing as a lifetime habit will surely help in sustaining fitness.What
does your score tell you? Refer to the table.

What’s In
In our previous lesson in PE, we described street dance, and hip-hop dances, their
dance styles and its contribution to fitness.
Below are the terms and definitions used in street dances and hip-hop
dances, let’s see how you remembered the terms and definitions used in previous
lessons. Read the following statements carefully. Match column A with column B.
Write the letter of your answer on the space provided before each number.
A B
___1. Refers to dance styles that have evolved a. Shuffling
outside of dance studio b. Tutting
___2. A cultural movement best known for c. Krumping
its impact on music in the form of the musical d. Locking
genre of the same name. e. Popping
___3. A style of street dance and the first hip-hop f. Downrock
style that originated among Black and Puerto g. Toprock
Rican youths in New York City during the early 1970s. h. B-boying
___4. Footwork oriented steps performed while i. Hip-hop
standing up. j. Street Dance
___5. Footwork performed with both hands and feet
on the floor.
___6. A style based on the technique of quickly
contracting and relaxing muscles to cause a
jerk in a dancer's body.
___7. A style usually performed by stopping the
fast movement that you are doing, locking
your body into position, holding it, then continuing
at the same speed as before.
___8. Originated in the African-American community,
It is a form of ''Urban'' Black Dance movement- dance style to release anger.
___9. Creative way of making geometric shapes
forming a right angle using your body parts.
___10.Fast heel-and-toe action with a style
suitable for various types of electronic music.

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 What’s New?
At this juncture, you will express and manifest understanding at a higher level.
This will certainly be more fun because you will experience things that you have
not experienced before in terms of dance.
ACTIVITY 1: LIFESTYLE DISEASES... NO! NO! NO!
I. Objectives:
To give a perspective on the causes of death among Filipinos
To persuade others on the importance of practicing a healthy lifestyle

II. Materials/Equipment:
Pen and Paper
Handout

III. Procedure:
1. Read the article below 5 out 10 Filipinos Die of Heart Disease.
2. If you were a dance enthusiast and health advocate, write a short
speech or message about your insights on the importance of
maintaining a healthy lifestyle.
3. Be guided by the following criteria:
Approaching
Criteria Advanced Proficient Proficiency Developing
4 3 2 1
Position The position The position The position There is no
Statement statement statement statement is position
provides a provides a clear clear, but statement.
clear, strong position. does not make
position. the position
clear.

Correctness Includes 3 or Includes 2 or Includes 1 No evidence

of ideas more pieces more pieces of piece of (facts,
of evidence evidence (facts, evidence statistics,
(facts, statistics, (facts, examples, real
statistics, examples, real statistics, life
examples, life experiences) examples, real experiences)
real life that support life that support
experiences) the position experiences) the position
that support statement. that supports statement.
the position the position
statement. statement.

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 Accuracy All supportive Almost all Some Most
facts and supportive facts supportive supportive
statistics are and statistics facts and facts and
reported are reported statistics are statistics are
accurately. accurately. reported inaccurately
accurately. reported.

Sentence All sentences Most sentences Some Most

Structure are well- are well- sentences are sentences are
constructed constructed well- not well-
with varied and there are constructed, constructed or
structure. some varied but there is no varied.
sentence variation in
structures in structure.
the essay.

5 out of 10 Filipinos Die of Heart Disease

Radio Klinika By: Marou Pahati-Same

In fact, 5 out of 10 Filipinos die because of heart disease, based on the data of the
Philippines Statistics Office. Last 2017, ischemic heart disease was the leading
cause of death with 14.5 percent of Filipinos dying from it.

Worldwide, it is a top killer, too. The World Health Organization estimates that 17
million people around the world die of cardiovascular diseases each year. By the
year 2030, the WHO projects that this number will increase to 23.3 million people.

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 (SCAN ME)

One of the reasons for developing heart disease, which can lead to heart attack, is
the diseased coronary artery.
The coronary arteries are the major blood vessels that supply the heart with blood,
oxygen and nutrients. Coronary artery disease (CAD) develops when the coronary
arteries become damaged or diseased, usually through the accumulation of
cholesterol-containing deposits or plaque in the arteries and the inflammation that
ensues.

This buildup of cholesterol in the arteries is known as atherosclerosis

Dr. Raul Lapitan, adult clinical cardiology and echocardiography, said that the
blockage in the arteries of the heart usually comes from cholesterol. Blood clots
inside the already narrowed and hardened arteries cause heart attacks, as well.
The flow of fresh blood is impeded by the blockage in the artery, starving the heart
tissue which eventually dies.

Lapitan said that when plaques build up, they narrow the coronary arteries,
decreasing blood flow to the heart. Eventually, the decreased blood flow may cause
chest pain or angina, shortness of breath, heavy feeling at the chest area, and
sharp pain at the shoulders and neck.

A complete blockage can cause a heart attack. Because coronary artery disease
often develops over decades, it can go unnoticed until the person suffers a heart
attack.

How does one recognize the symptoms of a heart attack?

Lapitan said the usual symptom of heart attack is mild to severe chest pain, which
can happen even when you’re lying still. There is also a feeling of pressure and
fullness on the chest, which can happen suddenly and will last for a few minutes.
The squeezing pain will stop for a while but will be back again.

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Lapitan also explained the reason why some heart disease patients, who hop on a
cold shower immediately after waking up, end up having a heart attack. “When it’s
cold, the arteries in the body of a patient narrows, making it difficult for the blood
to flow freely. A clogged artery adds to the problem.”
https://businessmirror.com.ph/2020/02/06/coronary-artery-disease/#:~:text=Read%20more-
,In%20fact%2C%205%20out%20of%2010%20Filipinos%20 die%20because%20of,of%20Filipinos%20 dying%20from%20it.

Write your short speech or message about your insights on the importance of
maintaining a healthy lifestyle in the space provided below or use another sheet if
necessary.
_______________________________________________________________________________
_______________________________________________________________________________
_______________________________________________________________________________
_______________________________________________________________________________
_______________________________________________________________________________
_________________________________________________________________________

What is It

Points to remember...
Our lifestyle is the way we live. It is composed of a variety of elements and
habits: what we eat, what we drink, our level of exercise, how well we sleep, how
well we manage stress and adapt to stressful situations, our behavior and how we
interact with people, not forgetting our sense of belonging and purpose in life. It is
also affected by how we think and how we see life in general and by our attitude
and the choices we make when confronted with changes and challenges of life.
A balanced lifestyle is the way in which we live and reflects that the different
elements of our life are in the right amount and proportion. Adopting a balanced
lifestyle is of growing importance because it has immediate and long-term effects
on our health and well-being. This is confirmed by many recent studies, which
clearly show that conditions such as heart diseases, stroke, cancer, diabetes, as
well as many other chronic diseases may be preventable and even reversible by
changing our diet and adopting new attitudes and lifestyle.
A balanced lifestyle will have positive effects on our longevity as well. In his
exceptional book, Defy Aging, Michael Brickey, (PhD) has reviewed and put
together the conclusions of thousands of scientific studies and references about
longevity. One of the important conclusions of his extensive review is this:
“Researchers estimate that 30% of longevity is due to heredity and that 70% is the
consequence of our beliefs, attitudes, coping skills and lifestyle”.

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 Adopting and maintaining a healthy and balanced lifestyle is our own
responsibility. By maintaining a balanced lifestyle, we are increasing our chances
of significantly longer, better, and happier life.
A balanced lifestyle is the cornerstone of your well-being, and it
encompasses elements such as developing and maintaining good physical health
and fitness, maintain a good level of energy and vitality, having the ability to
express your creativity, enjoying emotional and psychological stability,
entertaining harmonious relationships, feeling and expressing your love toward
people and life, acquiring effective stress management strategies and coping skills,
achieving financial stability, as well as developing a sense of purpose and meaning
in life.
In order to be able to take meaningful actions and make effective changes to
your lifestyle and improve your health and well-being significantly, it may be very
useful to look at the different elements that define your lifestyle. This will allow
you to set pertinent and reasonable goals and adopt more effective strategies
specific to each element.
Lifestyle is often defined by the following six components: physical, mental,
emotional, social, financial and spiritual. These elements are all interrelated. We
can say that we enjoy a truly balanced lifestyle when we are balanced with respect
to all six components. Negligence or imbalance in any one of these affects all the
others. The good news is that improvement in one element will also have a positive
effect on all others.
Source: http;//www.totalbalancedhealth.com/lifestyle/why-balance-is-important/

Think of this...
Why is it important to have a balanced lifestyle?

Sustaining fitness and wellness is important because it allows the person to

live life to the fullest. A fit individual who can function optimally is not prone to
health problems, is strong enough to face life challenges, and can adjust to
different situations. Fitness and wellness are sustained through practicing a
healthy lifestyle. This includes participating in physical activities, having proper
eating habits, and enjoying leisure.
Street and hip-hop dances are good recreational activities that can sustain
fitness and wellness. Dancing as a lifetime habit will surely help in sustaining
fitness. But this should be combined with proper eating habits.

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 What I Have Learned
WHAT TO TRANSFER
At this point. You are now ready to manifest your understanding in a
different form. It is expected that in this final stage, you can transfer your learning
to others and influence them to also practice a balanced healthy lifestyle.
ACTIVITY 2: SINCE YOU BELONG...
your GOAL To conduct a Tik-tok training-workshop to your
immediate community which is the members of your
family, your parents, brothers, sisters, cousins or even
your titos and titas for at least 60 minutes a day until
they master the choreography.
your ROLE Tik-tok dance choreographer
your AUDIENCE Family members, relatives or friends online
your SITUATION Within your immediate community, members of the
family or friends who want to learn and experience tik-
tok dance. You are to conduct a training-workshop for
them every day for at least 60 minutes a day until
they master the choreography.
your PRODUCT A choreographed tik-tok dance routine ready to be
used as a form of exercise
your STANDARD Your work will be rated according to the following
criteria:
● Attitude
● Dependability
● Execution

Rubric:
Criteria Approaching
Advance Proficient Proficiency Developing
4 3 2 1
Attitude Positive Positive Inconsistent Poor Attitude;
Attitude; Attitude; Attitude; needs Does not
Always Most often some respond to
willing to willing to encouragement encouragement
try try
Dependability Very Dependable Inconsistently Not
Dependable dependable dependable
Execution Executes Execute Execute some Executes few
all the most of the of the movements
movement movement movements properly
properly properly properly

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Procedure:
1. Discuss to your family members or relatives the GRASPS model
(Goal,Role,Audience,Situation,Product,Standard).
2. Assign a family member who will take video during practice and the
final Tik-tok dance .
3. Send the final tik-tok dance to your teacher via messenger, file, e-mail,
Facebook or any available platform.

Remember: Get your heart rate before and after the practice and performance
then identify the intensity of the activity based on the learned RPE Chart in P.E.
Module 1.

Processing Questions:
Answer the following questions and use the space provided after each question.
Use another sheet of paper if necessary.

1. Did your heart rate increase after your practice and dance performance?
______________________________________________________________________________
2. What does it tell you?
______________________________________________________________________________
3. What fitness components are being improved when you dance?
______________________________________________________________________________
4. Did you have fun while doing the activity?
______________________________________________________________________________
5. Why is it important to observe safety measures and basic health protocol when
dancing?
______________________________________________________________________________

(SCAN ME)

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 What I Have Learned

ACTIVITY 3: Self-Check!

Fill-in the blank for your reflection.

Reflect
================================================================

Today I have learned that ___________________________________________________

________________________________________________________________ .

I need to practice _________________________________ because__________________

________________________________________________________________.

What I Can Do
ACTIVITY 4: BE A FITNESS ADVISER!

your GOAL To give recommendations to a person/family

member/relative/s seeking advice on fitness
your ROLE A fitness adviser/guru/ broadcaster
your AUDIENCE Family members, relatives or friends online seeking
advice on fitness
your SITUATION There are several family members or relatives who are
unfit and need advice in order for them to achieve
their desired level of fitness
your PRODUCT A broadcasting type, using different available apps to
create a video giving advice about lifestyle and fitness.
Create your own script using previous lessons learned.
your STANDARD Your work will be rated according to the following
criteria:
● Attitude
● Fact
● Presentation (attire, voice, clarity)

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Rubric:

Criteria Approaching
Advance Proficient Proficiency Developing
4 3 2 1
Attitude Positive Positive Inconsistent Poor Attitude;
Attitude; Attitude; Attitude; needs Does not
Always Most often some respond to
willing to willing to encouragement encouragement
try try
Fact Shows 3 Shows 2 Shows 1 No evidence
evidences evidences evidence of shown
of factual of factual factual
information information information
(taken from (taken from (taken from
internet, internet, internet,
articles, articles, articles,
journal, journal, journal, book,
book, etc.) book, etc.) etc.)

Presentation Presents Presents Presents some Presents few

all (attire, most (attire, voice, (attire, voice,
voice, (attire, clarity) clarity)
clarity) voice, properly properly
properly clarity)
properly
Procedure:

1. Identify the unfit family member or relative.

2. Explain to him/her the purpose of your task. Be sensitive to his/her
needs.
3. Assess the person’s physical activity, participation, readiness and
nutritional status.
4. Create fitness advice to report.
5. Create the video recording for 60 seconds.
6. Final video will be submitted to your teacher via messenger, file,
e-mail, Facebook or any available platform.

Processing Questions:
1. What are the problems encountered while preparing the activity?
________________________________________________________________________
2. What did you learn in searching for factual information?
________________________________________________________________________
3. What are the lessons learned in this activity, from identifying unfit
family members to take video for the final output of the activity?

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 Assessment
Read each question carefully. Write the letter of your answer on the space provided
before each number.
___ 1. What lifestyle elements or habits are being defeated if you play Mobile Legend
until after 12 midnight?
A. what we eat C. what we drink
B. our level of exercise D. how well we sleep

___ 2. What lifestyle elements or habits are being defeated if you stay like a “couch
potato” for a long period of time?
A. what we eat C. what we drink
B. our level of exercise D. how well we sleep

___ 3. What lifestyle elements or habits are being defeated if we always dine in “eat-
all-u-can” restaurants?
A. what we eat C. what we drink
B. our level of exercise D. how well we sleep

___ 4. What lifestyle elements or habits are being defeated if we take alcoholic
beverages too much?
A. what we eat C. what we drink
B. our level of exercise D. how well we sleep
___ 5. What lifestyle elements or habits are being defeated if we can no longer
adapt to stressful situations?
A. how well we manage stress C. by our attitude
B. how we interact with people D. how we see life
___ 6. Which of the following may be the best statement when we maintain a
balanced lifestyle?
A. maintaining a balanced lifestyle may increase our productivity
B. maintaining a balanced lifestyle may give us a longer life
C. maintaining a balanced lifestyle may give us a happier life
D. maintaining a balanced lifestyle may increase our chances of living a
significantly longer, better, and happier life
___ 7. Which of the following situations is under the mental lifestyle component?
A. eating healthy food C. well managed stress
B. at least 60 minutes exercise a day D. well sleep
___ 8. Which of the following situations is under the emotional lifestyle
component?
A. eating healthy food
B. sense of belonging and purpose in life
C. at least 60 minutes exercise a day
D. well sleep

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___ 9. Which of the following situations is under the social lifestyle component?
A. how we interact with people
B. sense of belonging and purpose in life
C. at least 60 minutes exercise a day
D. well sleep

___10. Which of the following statements is true?

A. A balanced lifestyle is the way in which we live and reflect.
B. A balanced lifestyle will have positive effects on our longevity as well.
C. Adopting and maintaining a healthy and balanced lifestyle is our own
responsibility
D. All of the above

Additional Activities

Instructions: Create a collage showing a physically active and balanced lifestyle.

Using any mobile/computer application available on the internet to showcase
your creativity and understanding about the lesson and send it to your teacher
via messenger, it can be a screenshot, picture, softcopy or any available platform.

10 points = showing 3(2) physically active images and 2(3) balanced lifestyle
images
8 points = showing 2 physically active images and 2 balanced lifestyle
images
6 points = showing 2(1) physically active images and 1(2) balanced lifestyle
images
4 points = showing 1 physically active image and 1 balanced lifestyle image
2 points = showing 1(0) physically active image and 0(1) balanced lifestyle
image
0 point = showing 0 physically active image and 0 balanced lifestyle image

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 Answer Key

References
Books
1. Physical Education and Health Learner’s Material – Grade 10 First Edition 2015, Authors: Lualhati
F. Callo, Mark Kenneth S. Camiling, Johannsen C. Yap, Janeth P. Cagulang, Jose C. Doria,
Encarnita Deveraturda, Jo-Ann G. Grecia
Internet website:
2. https://www.slideshare.net/MaykYam1/pe10-lm-u3
3. http://www.totalbalancedhealth.com/lifestyle/why-balance-is- important/
4. https://businessmirror.com.ph/2020/02/06/coronary-artery-disease/#:~:text=Read%20more-
,In%20fact%2C%205%20out%20of%2010%20Filipinos%20
die%20because%20of,of%20Filipinos%20 dying%20from%20it.
5. https://psa.gov.ph/vital-statistics/id/138794
6. https://www.google.com.ph/url?sa=i&url=https%3A%2F%2Ffree.faceboo
k.com%2F&psig=AOvVaw12OnHhXNoqlQlhWGwHDEZv&ust=1615061859836000&source=images&
cd=vfe&ved=0CAIQjRxqFwoTCKi24L38me8CFQAAAAAdAAAAABAD
7. https://thumbs.dreamstime.com/b/tik-tok-logo-tiktok-flat-vector-stock-illustration-social-media-
icon-in-gradient-black-and-white-color-on-isolated-176526686.jpg
8. https://images.squarespace-cdn.com/content/v1/567155dca2bab819494ef093/1585155818007-
3E25JPFE4DJMYN1KWJY5/ke17ZwdGBToddI8pDm48kJK4Mm1kch8SFO9ZNkN1NT97gQa3H78H
3Y0txjaiv_0fDoOvxcdMmMKkDsyUqMSsMWxHk725yiiHCCLfrh8O1z5QHyNOqBUUEtDDsRWrJLTm
N9YSRtfoTLg6dUq-6F17A0FFZK5fArcnK1IqGweyunyWChwIwkIJ_P7MaZif-uMs/Benefits-of-Dance-
for-Health.png

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 Development Team of the Module

Writer: Johnnie O. Jorquin, MHS

Editors: Arvin Lark P. Santiago, MSHS
Layout Artist: Maria Isabel G. Tutor
Management Team:
Sheryll T. Gayola
Assistant Schools Division Superintendent
OIC, Office of the Schools Division Superintendent

Elisa O. Cerveza
Chief, CID
OIC, Office of the Assistant Schools Division Superintendent

Jovita Consortia Mani

EPS-MAPEH

Ivy Coney A. Gamatero

EPS – LRMS

For inquiries or feedback, please write or call:

Schools Division Office- Marikina City

Email Address: sdo.marikina@deped.gov.ph

191 Shoe Ave., Sta. Elena, Marikina City, 1800, Philippines

Telefax: (02) 682-2472 / 682-3989

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