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Quarter 1 – PE10– Week 2-5 – Module 2
Name: ________________________________________
Grade & Section: _______________________________
LRN: _________________________________________
MAPEH Department Quarter 1 Learning Activity Sheet_PE10_WK.2-5 1|Page
Teacher: ______________________________________
Introductory Message
This Learning Activity Sheet (LAS) is prepared so that you, our dear learners,
can continue your studies and learn while at home. Activities, questions,
directions, exercises, and discussions are carefully stated for you to understand
each lesson.
Each LAS is composed of different parts. Each part shall guide you step-by-
step as you discover and understand the lesson prepared for you.
In addition to the material in the main text, Notes to the Teacher are also
provided to our facilitators and parents for strategies and reminders on how they
can best help you on your home-based learning.
Please use this module with care. And read the instructions carefully before
performing each task.
If you have any questions in using this LAS or any difficulty in answering the
tasks in this module, do not hesitate to consult your teacher or facilitator.
Thank you.
MELCs:
• . Engages in moderate to vigorous physical activities for at least 60 minutes a
day in and out of school (PE10PF - Ib - h -45)
EXPLORE:
Activity 1: Emoji: Put it Right!
Directions. Here are some lists of activities that an individual is doing every day.
Draw a if the activities can contribute to your health and if not.
LEARN:
Fitness Walking
Walking is generally considered as moderate physical activity, but it is
effective in promoting metabolic fitness and overall health. To achieve
cardiovascular fitness, walking must be done intensely enough to elevate the heart
rate to target zone levels. Take a look at its health and fitness benefits.
Benefits of Walking
helps with weight management accessible to everyone
doesn’t require special equipment
one of the easiest ways to get more active
reduces symptoms of depression and anxiety
a low impact exercises
lowers low-density lipoprotein (LDL) cholesterol (the “bad” cholesterol)
raises high-density lipoprotein (HDL) cholesterol (the “good”
cholesterol)
lowers blood pressure
reduces the risk of some cancers
helps reduce risk and/or aids with the management of type 2 diabetes
helps maintain strong bones
reduces the risk of heart attack
less likely to lead injuries
Yoga Exercise
Yoga is a physical activity consisting mainly of postures, often connected by
flowing sequences, sometimes accompanied by breathing exercises, and
frequently ending with relaxation lying down or meditation.
It became familiar across the world especially in America and Europe.
Let’s get started! Study and perform the eight foundation postures
presented in this lesson.
Warrior Pose I
• Step your left foot toward the back of your
mat to come into warrior pose.
• Bring the left heel to the floor and turn the
left toes out to about a 45-degree angle. Begin
to bend the right knee over the right ankle.
• Inhale while bringing your arms up over
your head. The arm position can vary
according to the mobility in your shoulders.
• The classic position is with the palms touching overhead. However, you
may choose to keep the palms separated at shoulder’s distance apart or even
bend at the elbows and open your arms like a cactus.
Warrior Pose II
• Step or lightly jump with your feet 3-1/2 to 4
feet apart. Turn your left foot out by 90 degrees, the
heel should be opposite your right arch. Raise your
arms out to the sides, parallel to the floor,
shoulders down palms facing the ground.
• Exhale and bend your left knee over the left
ankle, so that the shin is perpendicular to the floor.
• Stretch the arms with the shoulder blades parallel to
the floor. Keep the sides of the torso and the shoulders directly over the pelvis.
Press the tailbone slightly toward the pubis. Turn the head to the left and look
over your fingers.
• Maintain the position for 30 seconds to 1 minute. Inhale as you come
up. Repeat using the right foot.
Cat-Cow Stretch
• Begin with your hands and knees on the floor,
palms facing downward, with shoulders directly
over the wrists, and hips directly over the knees.
• Curl your toes under to stretch your foot
arches. Inhale and slowly arch your back (Cow),
lifting the chest up and away from the abdomen
and extending your tailbone toward the ceiling.
• Release your feet to neutral so the tops are resting on the floor. On
the exhale, round the lower back (Cat), gently contracting the abdomen.
Repeat six times and increase your range of motion with each repetition.
Staff Pose
• Sit with your legs straight out in front of you
on the floor. The feet are hips-width apart.
• Activate the leg muscles by pressing out
through the ball of the foot with the inner and
outer heel. Drop the shoulder blades down the
back.
• Inhale and lengthen the spine all the way up
the crown of the head.
• Tuck your chin in slightly. Stretch the abdominal muscles away
from the lift of the chest. Bring the gaze directly in front of you and
breathe normally.
Hip-Hop Aerobics
Hip-Hop aerobics gets your heart and your body moving. Do some street
style dancing while you kick up your cardio with popping and locking, breaking,
top rocking, jerking, spinning, and sliding movements.
After learning the benefits of Hip-Hop Aerobics, are you ready to groove with
the beat? Show your hip style now. Here are some basic hip-hop dance steps, try
to look at them and interpret them step by step. Enjoy the hip-hop moves with
an upbeat music.
Shoe Tap 1. Start with a simple toe tap with the right foot
APPLY/ASSESSMENT:
Actvity 3: Identification
Directions. Complete the table by identifying what hi-hop dance step is being
described.
PERFORMANCE TASK:
Prepare your Fitness Walking exercise, Yoga Exercise and Aerobic Dance
presentation and have a documentation of your performance, send your video
output to our MAPEH10 Facebook Page/ MAPEH10 GC.
Note: Wear proper attire.
For those who don’t have Gadgets/Cellphones, you can make Reflection
Paper, or Summary of the topic.
Content 50%,
Arrangement 25%
Spelling 25%
Total = 100%.
Key to Corrections: