UNIT 1:

Physical Activity and Its Health Benefits

Table of Contents

Introduction 2

Lesson 1: What is Physical Activity? 4

Learning Targets 4
Let’s Warm Up! 4
Learn about It! 5
Check Your Understanding 8
Let’s Play! 9

Lesson 2: The Physical Activity Pyramid 10

Learning Targets 10
Let’s Warm Up! 10
Learn about It! 12
Check Your Understanding 17
Let’s Play! 18

Ready, Set, Go! 20

Self-Check 21

Bibliography 23

Glossary 24

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GRADE 5

UNIT 1
Physical Activity and Its Health Benefits

Fig. 1. Running as a physical activity

Introduction
“It is a shame for a man to grow old without seeing the beauty and strength of which his body
is capable.”

— Socrates

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Engaging in physical activity enables the body to maximize our God-given strengths and
abilities. The more you become physically active, the stronger you will be and the longer you
will live. Using one’s energy and time in physical activities for recreation and sports has
lifelong benefits for a better quality of life in the future.

In this unit, we are going to explore the nature of physical activity, its types and its benefits.

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Lesson 1: What is Physical Activity?

Learning Targets
In this lesson, you should be able to:
● describe the nature of physical activity and its health benefits;
● discuss the factors of physical inactivity; and,
● reflect on the benefits one can gain from engaging in physical activity.

Let’s Warm Up!

Jump in! Jump out!

The class will form a circle with the students holding each others’ hands. The students will
follow the commands of the teacher. This activity has three levels.

Level 1: The teacher will say, “Repeat and do what I say.” Jump in, jump out, jump left, jump
right”… and so on.

Level 2: The teacher will say, “Repeat and do the opposite of what I say. Jump in (the students
will say and do the opposite, ex. “Jump out!”)” and so on..

Level 3: The teacher will say, “Repeat what I say and do the opposite of what I say.” Jump in
(the students will repeat the command and do the opposite, ex. “Jump in!” while jumping out)
and so on.

Guide Questions:
1. What kind of fundamental movement skill did you perform in the activity? What type of
activities do we use this type of movement skill?
2. What do you think is the importance of movement in our lives?

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 Learn about It!
According to Kansas State University (2018), physical
activity is any bodily movement that requires energy use.
Numerous pieces of evidence have proven that physical
activity engagement leads to several health benefits
including the physical, mental, emotional and social
development of an individual; However, despite these shreds of evidence, there are still
reports that reveal cases of physical inactivity.

These decline in physical activity usually occur during adolescence. A sedentary lifestyle, which
is characterized by little or no physical activity engagement, are prevalent among the youth.
Such behaviors include spending too much time sitting, lying, watching television, playing
computer games, browsing social media and the like.

Below are some of the factors of sedentary lifestyle among youth:

● sedentary behaviors carried over

from childhood;
● unsafe playing environment;
● students spending more time
studying and complying with several
requirements in their academics;
● lack of self-confidence and
self-esteem in participating in sports
and recreational activities;
● limited physical activity engagement
in school where youth spent most of
their time;
● insufficient physical activity
opportunities (sports leagues,
community recreation) and accessible facilities (playground, community fitness gym) in
the community; and
● advancement of technology.

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Adolescence is a stage where teens undergo different transitions such as the change in
physical attributes and demands in relationships, roles, and responsibilities. These factors
contribute to their lack of interest and time for physical activity. This scenario, when
continued, will have health impacts on the next stages of life. Some of the effects of sedentary
lifestyle or physical inactivity include:

● higher chances of obesity - a condition of excessive fat accumulation (WHO, 2018);

● increased risk for developing non-communicable diseases such as cardiovascular
disease, hypertension, diabetes, and cancer;
● decrease in skeletal mass;
● physical inactivity contributes to mood swings, anxiety, and depression; and,
● Weakness and fatigue.

On the other hand, according to the World Health Organization (2018), the following benefits
will be enjoyed by a physically active individual:

Physical Development

● It helps develop bones, muscles and joints.

● It enhances coordination and other movement
skills.
● It helps an individual to maintain a healthy body
weight.
● A physically active individual is more likely to
have low risk of developing non-communicable
diseases.

Fig. 3. Healthy body weight through

physical activity

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Mental Development

● It helps in control over symptoms of depression

and anxiety.
● Physical activity enables students to attain high
academic performance in school.
● It improves mood and concentration.
● Physical activities like sports help in the
development of problem-solving and tactical
skills.
Fig. 4. Active games helps develop problem
solving skills

Emotional and Social Development

● Physical activities teaches an individual sense

of responsibility and initiative.
● Dance and sports help build self-esteem and
confidence.
● Physical activities like games and sports
provide opportunities that enhance leadership
skills.

Fig. 5. Teamwork is enhanced through

simple games

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Check Your Understanding
A. Write TRUE if the statement is correct, and FALSE if the statement is incorrect.

1. A physically active person is more likely to perform better at school.

2. The decline in physical activity usually happens during adolescence.
3. All activities require the use of energy.
4. A physical inactive individual is more likely to develop an increase in skeletal and
muscle mass.
5. Leadership skills can be enhanced by participating in simple games and
recreation.

B. Answer the following questions:

1. Why is physical activity important during adolescence?

2. What are your personal reasons for missing the opportunity to become
physically active?
3. What are the impacts of physical inactivity and sedentary behaviors on families?

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 Let’s Play!
Follow the Leader
Enhancing Leadership and Obedience through Simple Active Games

Things needed:
● 2 equal squared playing area
● shoes of the members scattered on
the playing area
● handkerchief

Playing Area: Triangle - player

Crescent- shoes

Game Mechanics:
The class will be divided into two groups.
Each member will take off their shoes and
place them inside the playing area. A
representative from the other group will
scatter them in any way he/she wants.

The objective of the game: With a blindfold on, you have to find your shoes and put them on
with the guidance of the person next to you. After your turn, go back to the line to guide the
remaining players.

Each team will be given 5 minutes to complete the task. For every successful player, the team
will score 5 points. Be careful not to touch the shoes of the other players. A point will be
deducted for every wrong shoe touched by a player.

Safety Precaution: Be sure that the playing area is free from sharp objects and other
hazardous materials.

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Lesson 2: The Physical Activity Pyramid

Learning Targets

In this lesson, you should be able to:

● describe the physical activity pyramid;
● enumerate the different types of physical activity one can involve with to become
physically active; and,
● realize the importance of engaging in the recommended levels of physical activity.

Let’s Warm Up!

One, Two.. Tie my Shoe!

Setting: Chairs will be placed on the sides so that there will be enough space on the floor for
the game.

Mechanics:
All students will be asked to untie their shoes.

The class will be divided into three groups. Groups will line up at the back of the room, facing
the board. Members will pair up with another group member. Each pair will sit side by side
and wrap their inside arms around the waist of their partners. The teacher will ask questions
about the previous lesson.

On the teacher's cue, “One, two.. tie my shoe!,” each pair will tie each others’ shoes using their
hands from the free arm, run towards the board (with arms still wrapped around their
partner’s waists), and then write the correct answer on the board. First to complete scores a
point, then the next batch of pairs will proceed. The team with the most number of points
scored wins.

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Guide Questions:
1. It is a condition of excessive fat accumulation.
2. It is a stage where teens undergo different transitions such as the change in physical
attributes and demands in relationships, roles, and responsibilities.
3. It is characterized by little or no physical activity engagement.
4. It is any bodily movement that requires energy use.
5. Walking, running and jumping are examples of what type of movement skill?

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 Learn about It!

According to Lifespanfitness.com, the “sitting disease” or having a sedentary lifestyle, had

taken a toll on millions of lives all over the world. Some of the reported effects of the “sitting
disease” include thousands of deaths annually due to physical inactivity and billions of money
spent on medication caused by diseases of whose risk factors include physical inactivity.

There are several ways to combat the “sitting disease.” The Filipino Pyramid Activity Guide
by the Philippine Association for the Study of Overweight and Obesity (PASOO) presents
various physical activities one can choose.

Fig. 1. The Filipino Pyramid Activity Guide by PASOO, 2000

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The Filipino Activity Pyramid suggests 5 types of physical activities for Filipinos. It includes:

Day-to-day Activities

These activities may include active transport such as taking the

stairs instead of the elevator, taking longer routes, walking to the
stores/markets, and doing household chores. These activities are
to be done regularly for at least 30 minutes, five times per week.

Aerobic Activities

These are activities that make the heart pump faster in

a sustained period of time. Walking, swimming,
dancing, running are some of the examples of this
physical activity. Aerobic activities are excellent
exercises for our circulatory system as it increases the
capacity of the heart and lungs in providing
oxygenated blood throughout the body. To maximize
its health benefits, one should engage in it at least
30-45 minutes in most days of the week.

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Recreational Activities

These are non-competitive physical activities that aim for

participation, social interaction, fun, and most especially
fitness. These may include simple games like Patintero,
Sipa, Agawang Panyo, and sports like basketball,
volleyball, tennis, and so on.

Strength and Flexibility Exercises

Strength exercises improve the muscles’

capacity to function properly. These
activities increase the muscle, bone, and
joint strength, endurance, and power.
Examples include push-ups, sit-ups,
climbing stairs, exercises using your
weight, or equipment such as dumbbells
and resistance bands. These activities are
to be done at least 2 to 3 times per week
with 1-day rest in between.

Flexibility exercises are exercises that enhance the range of

motion of the joints, muscles, and other body parts. Yoga and
other stretching exercises are good examples. These
exercises can be done together with different types of
physical activity like aerobics and strength activities.

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Leisure Activities

These are physical activities done in one’s spare time.

Examples include bowling, golf, mall strolling, and the likes.

Fig. 7. Recreational Activities

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 Check Your Understanding
A. Fill in the table. Fill in the table with your own example of appropriate physical
activity.

Day-to-day Aerobic Recreational Strength and Leisure

Activities Activities Activities Flexibility Activities
Exercise

B. Answer the question:

1. Why do we need to perform different types of physical activities at

recommended levels?
2. Give at least 2 safety precautions when performing:
● day-to-day activities
● aerobic activities
● recreational activities
● strength and flexibility exercises
● leisure activities

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 Let’s Play!
Amazing Race!

The class will be divided into three groups. Each group will create a 4-station race involving a)
day-to-day, b) aerobic, c) recreation and d) strength activity stations. Each group’s run will be
facilitated by the hosting group and will be played by the other groups. See the game format
below.

1st Game: HOST: Group 1

Players: Group 2 versus Group 3

2nd Game: HOST: Group 2

Players: Group 1 versus Group 3

3rd Game: HOST: Group 3

Players: Group 1 versus Group 2

A game mechanics format is provided below for each groups’ reference.

Game Mechanics Format:

Station 1: Day-to-day Activity Station 3: Recreational Activity

Objective of the Game: Objective of the Game:
Mechanics: Mechanics:

Station 2: Aerobic Activity Station 4: Strength and flexibility

Objective of the Game: exercise
Mechanics: Objective of the Game:
Mechanics:

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Each group will be graded according to the following criteria:

Game Hosting Game Participation

Game Content 20 pts Winner 25

Loser 20
Physical Arrangement/Materials 15 pts

Facilitation 15 pts
50 pts

Total Points for this Task:

Game Hosting 50 pts
2 Game Participation 50 pts
Total 100 pts

Did You Know?

Age is just a number for these amazing teachers of Yoga: Tao

Porchon-Lynch, a 99- year-old yoga teacher from the USA who
currently holds the Guinness World record of being the oldest
yoga teacher in the world; V Nanamal, age 98 from India and
Bette Calman, 92 years old from Australia who is also known as
“The Super Granny” (edexlive.com, 2018)

Fig. 1. Tao Porchon-Lynch in an “Utpluthih” pose.

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 Ready, Set, Go!
My Family’s Physical Activity Week Plan

Using the table below, create a physical activity week plan for the members of your family.
Base their Weekly Plan on their personal schedules. Attach a copy of your output. Each day
should have at least 60 minutes of physical activity.
SUN MON TUE WED THURS FRI SAT
Activity: Activity: Activity: Activity: Activity: Activity: Activity:
Time: Time: Time: Time: Time: Time: Time:

Activity: Activity: Activity: Activity: Activity: Activity: Activity:

Time: Time: Time: Time: Time: Time: Time:

Activity: Activity: Activity: Activity: Activity: Activity: Activity:

Time: Time: Time: Time: Time: Time: Time:

Total Total Total Total Total Total Total

accumulated accumulated accumulated accumulated accumulated accumulated accumulated
time: time: time: time: time: time: time:

Rubrics for My Physical Activity Week Plan:

Criteria Beginning Developing Accomplished Score
(0-12 points) (13-16 (17-20 points)
points)

Content
(Variety of physical
activities)

Organization
(Logical progression of
physical activities)

Attainability
(Physical activities are
appropriate and attainable)

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 Self-Check

I think I need more I have a minimal I am confident that I

Skills understanding of it. can do this with ease.
time and assistance.

I can discuss the

nature of physical
activity and its health
benefits.
I can describe the
physical activity
pyramid.
I can enumerate the
different types of
physical activity.
I have realized the
importance of
engaging in the
recommended levels
of physical activity.

Reflect

I find __________________________ the most interesting because ______________________.

I got ____ checks because _______________________________________________________.
I need to improve on _______________________because _____________________________.
I need to practice _________________________ because _____________________________.
I plan to _____________________________________________________________________ .

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Wrap Up

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 Bibliography

Edex Live. 2018. “Yoga Day: Meet the oldest yoga teachers in the world who are still bending it
better than Beckham”. Accessed October 30, 2018.
http://www.edexlive.com/happening/2018/jun/21/yoga-day-meet-the-oldest-yoga-teach
ers-in-the-world-who-are-still-bending-it-better-than-beckham-3229.html

Kansas State University. 2018. “What is Physical Activity”. Accessed October 24, 2018.
https://www.k-state.edu/kines/kineseducation/whatispa.html

Jasul, Gabriel V. 2011. “The Filipino Pyramid Activity Guide, conceptualized in 2000 and
recommended by the PASOO”. Accessed October 30, 2018.
https://www.researchgate.net/figure/The-Filipino-Pyramid-Activity-Guide-conceptualize
d-in-2000-and-recommended-by-the-PASOO_fig2_274266454

Lifespan. 2013. “Sitting Disease is Taking a Toll on Your Body”. Accessed October 30, 2018.
https://www.lifespanfitness.com/workplace/resources/articles/sitting-all-day-is-taking-a-
toll-on-your-body

Scupham, Beth. 2012. “Hartsdale, New York, US: Yoga instructor Tao Porchon-Lynch poses”.
Accessed October 30, 2018. https://www.flickr.com/photos/bethscupham/7177182711

Wise Old Sayings. 2016. “Exercise Sayings and Quotes”. Accessed October 24, 2018.
http://www.wiseoldsayings.com/exercise-quotes/

World Health Organization 2018. “Obesity”. October 30, 2018.

http://www.who.int/topics/obesity/en/

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 Glossary

Aerobic Activities are activities that make the heart pump faster and is usually done in a
sustained period of time. Examples include walking, swimming, dancing, running, etc.

Leisure Activities are physical activities that are done in one’s spare time.

Physical activity is any bodily movement that requires energy use (Kansas State University,
2018).

Recreational Activities are non-competitive physical activities that aim for participation,
social interaction, fun, and most especially fitness.

Sedentary lifestyle is characterized as little or no physical activity engagement.

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