SECOND QUARTER: MODULE 1 IN P.E.

10
VIDEO SCRIPT
S.Y. 2020-2021

Objectives:
 reflect on your fitness habits and physical activities,
 determine the frequency of your participation in various physical and
fitness activities, and
 analyze current lifestyle habits and help determine changes necessary
for future health and wellness.

TOPIC
 Active Recreation (Fitness)
 Video Introduction (DepEd NCR)

SLIDE 1
Do you consider yourself as a physically fit and healthy person?
What activities are you doing to keep an active lifestyle?
Let us find out in today’s discussion.

SLIDE 2
Good day! I am Teacher Arianne Cabañez, and for today’s lesson, we will be
focusing on the importance of physical fitness in doing different active
recreational activities.

SLIDE 3
In this particular lesson, you are expected to:
-reflect on your fitness habits and physical activities,
-determine the frequency of your participation in various physical and fitness
activities, and
-analyze current lifestyle habits and help determine changes necessary for
future health and wellness.

SLIDE 4
But before anything else, let me ask you this very timely and relevant question
in this pandemic period…
ARE YOU LIVING A HEALTHY LIFE?
This question may challenge us, knowing that this pandemic directly affects
our daily routine.
SLIDE 5
From the daily task that we do concerning our household chores…school
activities and engagement…the food and eating habit that we used to do…and
also, our regular social commitments.
This pandemic has indeed affected the way we live our lives today, that’s why
it is very important to keep a well-balanced and healthy lifestyle.

SLIDE 6
So, for before we proceed, let us first try to answer this Wellness Lifestyle
Questionnaire. This will help you identify and analyze your current lifestyle
habits and help determine changes necessary for future health and wellness.
Here’s how you’re going to do this. For each item, put a check on how often
you do this activity. 5 if Always, 4 if Nearly Always, 3 if Often, 2 if Seldom, and
1 if you Never do it. I’ll give you time to answer this.

SLIDE 7
(PAUSE)

SLIDE 8
If you already finished answering the questionnaire, get the sum of all the
numbers you checked, and here is how we’re going to interpret the score you
got.

If your score from this questionnaire is not so good, please listen attentively in
today’s lesson for you to be able to discover ways on how you can improve
your lifestyle.

SLIDE 9
Before our lesson discussion, let me ask you first, which of these following
activities are you into or the things you enjoy doing?

SLIDE 10
Are you into Walking or Jogging?

SLIDE 11
Biking?

SLIDE 12
Hip-hop Dancing?

SLIDE 13
Playing Badminton?

SLIDE 14
Playing Volleyball and Basketball?
SLIDE 15
Swimming?

SLIDE 16
Strength Training?

SLIDE 17
Ballroom Dancing?

SLIDE 18
Hiking?

SLIDE 19
Yoga Exercises?

SLIDE 20
Zumba Exercise?

SLIDE 21
Or malling?

SLIDE 22
What have you noticed from the given activities?
That’s right! These are usually the activities we enjoy doing if we have free
time, or if we have no work to do. These are what we call RECREATIONAL
ACTIVITES.

SLIDE 23
So what is Recreation?
Generally speaking, Recreation and leisure are what people choose to do in
their free time, or, time that is not otherwise used for work, school, or other
activities like appointments and chores.

SLIDE 24
Recreation and leisure are terms often used interchangeably. Leisure time is
any free time that can be used to pursue personal interests, while
Recreation is an individual’s preferred pleasurable and enjoyable activities in
which they engage during leisure time.

SLIDE 25
Recreational activities can be active or sedentary in nature. Examples of
sedentary recreation are knitting, chess, playing musical instruments, or
social networking in person or on the computer, while active recreation
include walking, skiing, dancing, bowling, hiking, rock climbing, boating,
bicycling, weightlifting. If you have noticed, Sedentary recreation are those
that involve little or low energy expenditure, while active recreation requires
a huge amount of energy and physical activity.

SLIDE 26
These recreational activities are good for our well-being because of these
benefits:
-it enhances personal growth
- It helps to build self-esteem and confidence
- It reduces tension and anxiety
- It encourages spiritual renewal and personal growth
- It increases mental relaxation
- It generates a general sense of well being
- It teaches positive conflict resolution skills
- And it provides alternatives to self-destructive behaviors

SLIDE 27
Before we discuss Physical Fitness, let us first answer these questions:
Are you aware of your family’s health history and lifestyle factors that may
have negative effects to your health and fitness?
Do you accumulate at least 30 minutes moderate intensity physical activity
five (5) days per week? And lastly,
Do you make a constant and deliberate effort to stay healthy and achieve the
highest potential for well-being?
I’ll give you time to answer this.

SLIDE 28
To be able to do different active and sedentary recreational activities, we must
first be physically fit and healthy.
Let us now discover the importance of PHYSICAL FITNESS and its different
components.

SLIDE 29
Let’s first define what Physical Fitness is.
Physical Fitness is the ability of the individual to carry out daily tasks with
vigor and alertness without undo fatigue.

SLIDE 30
Physical Fitness is divided into two kinds – the Health-Related Fitness
Components and the other one is the Skill Related Fitness Components.
Health Related fitness Components involves exercise activities that you do to
try to improve your physical health and stay healthy, while
Skill Related consists of fitness components that are important to succeed in
skillful activities and athletic events and may not be as crucial to improve
health.
Now, let us discover the different components under Health-Related Fitness.

SLIDE 31
The first one under Health-Related Fitness Components is BODY
COMPOSITION which is the ratio of lean body mass to body fat. You may
identify your body composition by getting your BMI or Body Mass Index. I
know you have previously learned how to compute for your BMI. Through
this, you will know whether you are Underweight, Normal, Overweight, or
Obese.
-The second component is the CARDIOVASCULAR ENDURANCE this is the
ability to continue training the cardiovascular system for a period longer than
twenty minutes (on average). You need to have a good cardiovascular
endurance if you are into Jogging, Dancing, or Swimming.

SLIDE 32
The 3rd one is FLEXIBILITY which is the ability of a joint to move through a
full range of motion. You need to have good Flexibility if you are into
recreational activities such as Yoga and Stretching exercises.

The 4th is MUSCULAR STRENGTH AND ENDRANCE which is the ability of a

muscle to generate force against physical objects. In the fitness world, this
typically refers to how much weight you can lift for different strength training
exercises. You need to have good muscular strength and endurance if you are
into Hiking, Cycling, Weight Lifting and the likes.

SLIDE 33
Then we have the Skill Related Fitness Components. The first one under this is
POWER which is the amount of force the muscle can exert. You need this
fitness component to be able to do recreations such as Weightlifting, Boxing,
Volleyball, or Long Jump Events.
-2nd is REACTION TIME which is the ability to respond quickly to a stimuli.
Having good rection time is helpful especially if you are into sports such as
Badminton, Basketball, Volleyball, or Fencing.
-The 3rd one is SPEED which is the amount of time it takes for the body to
perform tasks. If you have a good speed ability, you can try recreational
activities such as Running Events, Walkathon, Marathon, Swimming or
Cycling.

SLIDE 34
4th is AGILITY which is the ability to rapidly and accurately change the
direction of the whole body in space. If you have good Agility, you might want
to try recreational activities like Badminton, Table Tennis, Fencing, Volleyball
or Basketball.
-The 5th one is BALANCE which is the ability to maintain equilibrium while
stationary or moving. Gymnastics is one of the recreations that requires a
good sense of balance.
-And lastly, COORDINATION which is the ability to use the senses and body
parts in order to perform motor tasks smoothly and accurately. Coordination
is very useful in daily activities such as Driving, and in sports such as
Basketball and Baseball.

SLIDE 35
For you to be able to maintain a healthful lifestyle and to be able to continue
the different recreational activities you enjoy doing, here are some of healthy
lifestyle guidelines that you can follow.

SLIDE 36
-Accumulate 20-30 minutes of moderate to intense physical activity on most
days of the week.
-Eat a healthy breakfast every day.
-Get 7 to 8 hours of sleep per night.
-Eat a healthy diet that is rich in whole- wheat grains, fruits, and vegetables
and low in saturated and trans fats.
-Be aware of your surroundings and always take personal safety measures.

SLIDE 37
-Manage stress effectively.
-Perform simple flexibility exercise involving all joints of the body.
-Do not use tobacco in any form and avoid second-hand smoke.
-Maintain your recommended body weight through adequate nutrition and
exercise.

SLIDE 38
If you’re struggling to lose weight, here some weight loss strategies you might
try.
Do not serve more food than you should eat.
Incorporate exercise into the program.
Try “junior size” instead of “super-size”.
Cut unnecessary items from your diet.
Eat slowly and at the table only.
Make a commitment to change.
Avoid automatic eating.
Think positive.
Stay busy.

SLIDE 39
After knowing these different weight management and healthy lifestyle
guidelines, let us check your understanding through answering these
questions:
1. How many of these strategies do you use to help maintain your
recommended body weight?
2. Do you feel that any of these strategies help you manage body weight more
effectively? If so, explain why?
3. What did you realize after learning the different weight loss strategies?
I’ll give you time to answer this.

SLIDE 40
This time, let’s try to see what you value most in your lifestyle by Ranking the
following activities.
Are you familiar with the game Mobile Legends? I’m sure a lot of students like
you enjoy playing this very popular mobile game. This game has different
Ranking depending on the player’s achievement. Warrior Rank is the lowest
and Mythic Rank is the highest.

SLIDE 41
Now, we will use this to rank your lifestyle priorities. Write Warrior for Rank
7, Elite for Rank 6, Master for Rank 5, Grandmaster for Rank 4, Epic for Rank
3, Legend for Rank 2, and for your top priority put Mythic.
Here are the lifestyle habits that you will rank according to your priority.

SLIDE 42
In this activity, rank these 7 habits according to which you think you should
prioritize in your life. Start with the least up to the most important thing that
you should do towards achieving a healthful lifestyle. Take your time in
answering this activity.

SLIDE 43
I hope you now have an idea on the things you should consider for you to have
an active lifestyle for you to be physically fit and healthy. Now REMEMBER,
the true measure of your understanding of the concepts active recreation,
fitness, and a healthy lifestyle is your capacity to apply it into your
experiences in real life.
Reading more about health, fitness and wellness, specifically on lifestyle and
weight management, at the same time, keeping yourself engaged in such
activities, will probably make you physically fit and a more healthy individual.

SLIDE 44
Alright! That would be all for our lesson today. I hope you learned something
from the topics we have discussed. Once again, I am Teacher Arianne Cabanez
from Gen. Ricardo G. Papa Sr. Memorial High School. Thank you for listening,
and see you in our next lesson!
 Prepared by:

ARIANNE B. CABAÑEZ
Gen. Ricardo G. Papa Sr. Memorial High School-Annex