10

MAPEH
● Music ● Arts ● Physical Education ● Health

Quarter4-Module2-Week2

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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.

“EXPLORE” are provided to measure your prior knowledge on lessons in

each LAS. This will tell you if you need to proceed on completing this module or if
you need to ask your facilitator or your teacher’s assistance for better
understanding of the lesson. At the end of each module, you need to answer
“ASSESSMENT” to self-check your learning.

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.

MAPEH DEPARTMENT LAS DEVELOPMENT TEAM

Grade 7 Sheryl G. Borja
Arlyn V. Alota
Grade 8 Danica Joy D. Baquilod
Sheryl Contado
Grade 9 Eugenio C. Dialino Jr.
Grade 10 Donalyn A. Gillo
Rosario B. Kitane
Mary Anthonette Y. Borja
School Principal Sixto D. Balita

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 Quarter 4: PE
PHYSICAL ACTIVITY AND
EXERCISE: DEFINED
MELC:
Engages in moderate to vigorous physical activities for at least 60 minutes a day in
and out of school (PE10PFIVc-h-45)

Specific Objectives:
• differentiate physical activity to exercise
• realize the importance of exercise in maintaining physical fitness; and
• engage in physical activities as an alternative for exercise.

►EXPLORE

IS IT TRUE IR FALSE?

Directions: Read the following statement and determine whether the statement is true or
false, write your answer on the space before the number.

__________1. Movement in any form will help our blood vessels to circulate blood
and oxygen which is good for our health.
__________2. Exercises must be done at least once a year.
__________3. Home activities like, sweeping, and other cleaning activities can be
considered as cardiovascular exercises.
__________4. Eating a lot and exercising less will help you maintain good health.
__________5. Sleeping 10-11 hours a day helps you consume energy and is good to
your health.

►LEARN
Participating in physical activity and exercise are important health maintenance
strategies for people of all ages—children, youth, adults, and seniors. If being physically
active is to become a part of a person’s lifestyle, it will be important to make a positive
emotional connection to the activities of choice. In other words, there needs to be a feeling
that physical activity is enjoyable and fun. Part of feeling that physical activity/exercise is fun
is achieved by simply making it a habit.

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Since we are already aware of how physical activities and exercises serve it’s time for us to
distinguish the difference between the two.

What is physical activity?

Physical activity can be defined as any movement of the body that requires energy
expenditure. This includes any motion you do through the day excluding sitting still or lying
down. For example, walking to class, taking the stairs, mowing the lawn, and even cleaning
your house can be considered physical activity. Exercise is a type of physical activity but not
every physical activity is exercise. Exercise is a planned, structured, and repetitive activity
for the purpose of improving or maintain physical fitness.

Why should I be physically active?

Some of the people here in the Philippines are not aware of being obese. In the
simplest terms, obesity is excessive fat accumulation that impairs health. Obesity has a wide
range of medical complications;

• Pulmonary disease
• Cancer
• Stroke
• Gall bladder disease
• Diabetes
• And many more.

The cause of obesity in two people is rarely the same – genetics, lifestyles, and even viruses
all play a role.

Fighting obesity can be influenced by certain risk-factors. The modifiable risk factors related
to obesity include physical activity, excess caloric intake, and low socioeconomic status.
There are also non-modifiable risk factors; age, heredity, ethnicity/race, culture, and
metabolism.

Obesity is a growing epidemic in our nation. The change starts with us. Using this physical
activity guide can give you the proper steps towards an obese free neighborhood, city, and
nation.

What the experts say:

Performing physical activity on a regular basis will help to improve overall health and
fitness, as well as decrease the risk for many chronic diseases (Center for Disease Control,
2010).

 HEALTH: The World Health Association defines it as, “Health is a state of complete
physical, mental and social well-being and not merely the absence of disease or
infirmity”

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  HEALTH-RELATED FITNESS: The American Academy of Sport Medicine defines
health-related fitness as a set of attributes one already has or works towards. This
develops through physical activity and aids in the performance of daily function with
vigor and without fatigue.

 CHRONIC DISEASES: A condition that impairs daily living, decreases longevity and
quality of life. Some examples include cancer, heart disease, diabetes, and
Alzheimer’s disease.

What does this mean for you?

 Benefits of Physical Activity

 Reduced risk for cardiovascular disease, type II diabetes, certain cancers, and other
chronic health conditions
 Help with weight control
 Strengthens bones and muscles
 Improves mental health, mood, and energy level
 Better quality life

What is EXERCISE?

Exercise is physical activity that is planned, structured and repetitive for the purpose
of conditioning any part of the body used to improve health and maintain fitness. Generally
you work up a sweat, breath heavy and increase your heart rate during exercise.

The World Health Organization (WHO) and American Heart Association (AHA)
recommend 150 minutes of moderate intensity physical activity or 75 minutes of vigorous
physical activity weekly. The time intervals should be at least 10 minutes or more per
session.

Exercise falls into 5 main categories:

Aerobic
Aerobic exercise is the kind that makes you breathe harder and builds your fitness
up. This is the type of exercise we all tend to think of when we hear the word exercise, and
often it is the thought of being out of breath and sweaty that puts people off starting to
exercise. It is very beneficial and even at moderate intensity will improve your health. You
can get the benefits of aerobic exercise from a brisk walk or a steady cycle ride.
Strength building

From the age of 30, people can lose up to eight percent of their muscle strength
every decade. By the time people reach 80, they have the potential to lose 40 per cent of
muscle strength. Some exercise specifically helps you build muscle. We’re not talking about
weight training in the gym here (although obviously that does the job too). Lots of activities

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including pilates, physiotherapy type exercise and other fairly low intensity activities help you
build muscle. Anything that works your muscles will do, as long as you do the activity for
long enough.
Balance Training
Some exercise helps improve your balance by helping you build up core strength.
This is especially helpful for people who are at risk of falls, including the elderly, but it is
good for everyone. Examples of activities that help with balance include Tai Chi, dance and
playing bowls, but there are many others.

Endurance
You can improve your endurance by doing an activity for increasing periods of time.
For example. if you can only walk for 10 minutes without needing to rest you can improve
your endurance by walking as far as you can several times a day, and increasing how far
you go over time. The increases can be small, if you walk for 10 minutes several times a day
soon, you’ll find you can walk for 15 minutes, then 20 minutes.

Flexibility
Flexibility is really important and much overlooked when people think about exercise.
Staying flexible improves your quality of life, imagine not being able to look over your
shoulder to reverse your car. If you sit for long periods of time each day you’ll notice that
your flexibility decreases. Stretches), yoga, tai chi, pilates and lots of other exercise classes
will all help improve flexibility. Flexibility training can also improve balance, which is good
news for all of us as we get older.

Exercise can be done at different levels of intensity, that is how hard you work.

Moderate intensity exercise

We refer to moderate exercise as any activity that increases your breathing rate
slightly and makes you a bit warmer and your heart beat slightly faster. You don’t have to be
out of breath, you should still be able to have a conversation, but you should be aware of
breathing a bit faster or harder than normal.

There are many kinds of activity that fit this description, walking at a steady pace, cycling,
dancing, swimming, and lots of exercise classes and routines.

Vigorous exercise
Vigorous or high intensity exercise is the kind that gets you sweaty and out of breath,
for example running or playing sport.
If you are doing moderate or high intensity exercise it’s worth warming up and cooling down
properly. This can include a slower walk or some stretches.

The following are some random exercises that can help you change your lifestyle.

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►ENGAGE:
“FITNESS JOURNEY JOURNAL”
As you go along your fitness journey you will need to write narrative per home activity in
each item to complete your journal.
Example:
Taking a bath- Taking a bath is essential in maintain your hygiene, hygiene refers to
condition or practices conducive to maintaining health and preventing disease,
especially through cleanliness by means of maintaining good health you will be able to
make way to physical fitness or yourself.
1. Floor sweeping:
___________________________________________________________________
___________________________________________________________________
2. Washing dishes:
___________________________________________________________________
___________________________________________________________________
3. Push ups:
___________________________________________________________________
___________________________________________________________________
4. Elbow plank:
___________________________________________________________________
___________________________________________________________________
5. Jog in place:
___________________________________________________________________
___________________________________________________________________

►ASSESSMENT: Multiple Choice

Directions: Encircle the letter of the correct answer.

1. What measurement will you use in identifying your weight condition?

a. Nutritionist Consultation b. Medical c. BMI
2. What does it mean if your body weight is 35.0-39.9?
a. Normal b. Obesity (II) c. Obesity (III)
3. What is the correct formula in measuring your BMI?
a. BMI is equals to Weight (kg) over height (m2)
b. BMI is equals to Height (m2) times Weight (kg)
c. BMI is equals to Height (m2) over Weight (kg)
4. What concept of weight maintenance if energy consumed is greater than energy
expanded?
a. Weight loss b. Weight gain c. Weight maintenance

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5. What concept of weight maintenance if energy consumed is lesser than energy
expanded?
a. Weight loss b. Weight gain c. Weight maintenance

Quarter 4: HEALTH
PLANNING A
HEALTH CAREER
MELCs:
 discusses the components and steps in making a personal health career plan
(H10PC -Iva - b – 1)

Specific Objectives:
• state the importance of health career;
• identify the different components and steps in making a health career plan;
• create a personal health career plan.

►EXPLORE

Direction: List 5 words associated with the word “Health Career”. Learner’s answers may
vary.

HEALTH
CAREER

►LEARN
PLANNING FOR A HEALTH CAREER
Choosing a career is not an easy thing to do. You don’t just look at the pay and the
security it offers you; you also need to consider your primary interests and passion which
can open doors to other careers that you have not considered.

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 With lots of professions in healthcare, you might consider getting into a health career.
There is a high demand for workers in the healthcare industry not just locally but also
globally. Health careers are among the most lucrative job options available all over the
world, especially these days, with an aging population and medical advances. There is a
continuous demand for health professionals.
A health career offers a good salary and job security. Educational learning is widely
available in the country with a path for advancement in different specialized fields of
interests. You get to work with people and more importantly make a difference in the life of
others.
What is a career?
A career is an occupation or profession that requires special training.
Health careers are designed to familiarize students with the various careers in the
medical profession and allied health services. Students will learn skills necessary for their
career path, which in this case is in healthcare. These include working with others,
communication skills, legal and ethical responsibilities, cultural considerations in healthcare
industry, problem solving, decision making, accepting personal responsibility, and self-
management.
Health career Planning refers to an individual’s plan to make a career choice,
growing in the chosen career or making a career shift. Career planning involves the very
important step of self-assessment.
Self-assessment is necessary to understand one’s capabilities and drawbacks. The
various career options should be explored in detail to find a fit between one’s abilities and
the opportunities provided by a career option. It involves continuous learning and
improvement to build and grow in the chosen career path.

Why pursue a Health career?

You will make a difference in people’s lives.
Things we consider:
 Good Salary
 Job Security
 Do work that interests you
 Find a Health Career that fits your educational plans
 A clear path to advancement
 Work with people (or not)

What are the components and steps in making a health career plan?
1. Self - Assessment
Discover your personal strengths through self-assessments (values, interests,
personality, testing, skills, etc. It is the first step in career planning and means
finding out more about what you want from work. It includes analyzing your
values, skills, and interests to find out what you want from your career. Your goal
is to find the role(s) that match with as many of your personal attributes as
possible.
2. Career Exploration

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 You can explore different careers and work environments through career fairs,
online research, meetings, internships, alumni connections, professional
resources. Careful research into your career options is important. Do not rely on
preconceptions. The key is to create a well-rounded picture of the environment in
which you will be working and think carefully about whether you can see yourself
succeeding on that career path.
3. Decision Making
Before you decide on taking a career that works for you, you can evaluate and
narrow down your options through listing the pros and cons, comparing your
personal strengths and interests, and deciding which career fulfills both current
and future goals. It is now time to act on what you already know and make some
clearer choices. To be comfortable with the choices you make, you must be
confident in your decision making. There is no 'right way' to go about this and
people have different approaches that work for them.
4. Plan of Action
Plan achievable goals and develop strategies to reach your goals, organize your
goals into smaller steps, identify actions for each step, utilize helpful people and
resources, review and adapt your plan regularly

►ENGAGE
Direction: Write your own health career plan using the components and steps.

1. Self-Assessment
2. Career exploration
3. Decision Making
4. My Plan of Action

MY HEALTH CAREER PLAN

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►ASSESSMENT

Set A Direction: Identify the following and choose the correct answer in the box below.
Write the answer on the blank provided.

_________ 1. This steps in career plan discovers your skills and interests.

_________ 2. Identify actions to meet your goals.

_________ 3. A process of where we need to take some things into considerations.

_________ 4. This offers a good salary and job security.

_________ 5. It is an occupation or profession that requires special training.

Self – Assessment Health Career

Plan of Action
Career Decision Making

Set B Direction: Answer the following by writing True or False on the space provided
before the number.
_____ 1. Health career will make a difference in people’s lives.

_____ 2. Most physicians enjoy above-average earnings.

_____ 3. Health practitioners does not require strong focus and the ability to
multitask continuously.

_____ 4. There are limited benefits associated with working in the healthcare industry.

_____ 5. Every field in the medical industry is in high demand all around the world.

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Key to Corrections:
PE

Explore: Engage: ASSESSMENT:

1. False Students’ answers may vary. 1. B

2. B
2. False 3. A
4. B
3. False 5. A

4. False

5. False

HEALTH

EXLPORE & ENGAGE: ASSESMENT

STUDENTS’ ANSWER MAY SET A

VARY
1. Self-Assessment
2. Plan of Action
3. Decision Making
4. Health Career
5. Career

SET B

1. TRUE
2. TRUE
3. FALSE
4. FALSE
5. TRUE

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