Republic of the Philippines

DEPARTMENT OF EDUCATION
Region I
Division of Ilocos Sur

SELF LEARNING KIT

12
HOPE 4 12
LESSON TITLE:

RECREATIONAL ACTIVITIES
 Developed by:

Writer: Khristian Joseph Y. Tengco, TII

Reviewers: Jowell T. Pilotin, EPS- MAPEH

Charley R. Barcelona, TII

Lay-out Artist: Charley R. Barcelona, TII

Administrators: Jorge M. Reinante, SDS

Nestor C. Heraña, ASDS
Maria Salome R. Abero, CID Chief
Jowell T. Pilotin, EPS- MAPEH

3
4
 This module was designed and written to help you analyze
physiological indicators such as heart rate, rate of perceived
exertion and pacing associated with MVPAs to monitor
and/or adjust participation or effort and observe personal
safety protocol to avoid dehydration, overexertion, hypo - and
hyperthermia during MVPA participation. The scope of this
module permits it to be used in many different learning
situations. It is also to help you to develop the knowledge,
skills, and attitudes for leading a physically active and healthy
lifestyle.

MELCs:
1. Analyzes physiological indicators such as heart rate, rate of
perceived exertion and pacing associated with MVPAs to monitor
and/or adjust participation or effort.
PEH12FH -IIk-t-9
2. Observes personal safety protocol to avoid dehydration,
overexertion,hypo- and hyperthermia during MVPA participation
PEH12FH -IIk-t-10

At the end of the lesson, you are expected to:

1. Discuss personal safety protocol to avoid dehydration, overexertion

hypo- and hyperthermia during MVPA participation .

2. Analyzes physiological indicators such as heart rate, rate of perceived

exertion and pacing associated with MVPAs to monitor and/or adjust
participation or effort
.

3. Appreciate the importance ofoutdoor activities to health.

 Before proceeding to the next topic, do this activity first. This
activity will help you see if you have a prior knowledge about
the today’s lesson.

QUIZ. MULTIPLE CHOICE. Directions: Read and analyze the following words carefully. Choose the
corresponding category of recreational activities from the box below. Write your answer on the space
provided each item.

Arts and Crafts C. Outdoor Activities

Fitness and Sports D. Technology- Based

1. Sculpture 6. Basketball 11. Drawing 16. Jogging

____2. Badminton 7. Hiking 12. Football 17. Athletics
3. Camping 8. Nintendo 13.Mountaineering 18.Gymnastics
4.Internet Surfing 9. Orienteering 14. Singing 19. EBooks
5. Painting 10.Watching Movies 15. Dancing 20. Playing Musical
Instruments

COMMUNITY RECREATION: LIGHT AND LOW IMPACT PHYSICAL ACTIVITIES

Community recreation is the collective team for activities that eliminate boredom, encourage
physical activity to avoid a sedentary lifestyle, stimulate mental activity, and involve a lot of people.
These activities can be enjoyed by anyone, and it is important to note that community recreation is
usually employed to target specific groups of people who have limited physical activity options –
the elderly and the physically challenged.
Activities under this category include tai chi, yoga, fitness walking, strolling and bird watching.
Tai Chi

What is Tai Chi?

Tai chi is an ancient Chinese tradition that, today, is practiced as a graceful form of
exercise. It involves a series of movements performed in a slow, focused manner and
accompanied by deep breathing.
Tai chi, also called tai chi chuan, is a noncompetitive, self-paced system of gentle physical
exercise and stretching. Each posture flows into the next without pause, ensuring that your body is
in constant motion.
Tai chi has many different styles. Each style may subtly emphasize various tai chi principles and
methods. There are variations within each style. Some styles may focus on health maintenance,
while others focus on the martial arts aspect of tai chi.

Tai chi is different from yoga, another type of meditative movement. Yoga includes various
physical postures and breathing techniques, along with meditation.

Who can do tai chi?

Tai chi is low impact and puts minimal stress on muscles and joints, making it generally safe for all
ages and fitness levels. In fact, because tai chi is a low-impact exercise, it may be especially
suitable if you're an older adult who otherwise may not exercise.

You may also find tai chi appealing because it's inexpensive and requires no special equipment.
You can do tai chi anywhere, including indoors or outside. And you can do tai chi alone or in a
group class.

Although tai chi is generally safe, women who are pregnant or people with joint problems, back
pain, fractures, severe osteoporosis or a hernia should consult their health care provider before
trying tai chi. Modification or avoidance of certain postures may be recommended.

Yoga

The Sanskrit root yuj means to “yoke,” “bind,” or “join together.” It also indicates “union” or
“Oneness.” At the deepest spiritual level, yoga allows us to reveal the Self, the True Essence of
our Being. Ultimately, it is the means by which we realize that there is no separation between
anyone or anything. Everything is One. According to the Yoga Shikha Upanishad: “Verily, there is
no virtue greater than Yoga, no good greater than Yoga, and no subtlety greater than Yoga. There
is nothing that is greater than Yoga.”

Yoga's incorporation of meditation and breathing can help improve a person's mental well-being.
“Regular yoga practice creates mental clarity and calmness; increases body awareness; relieves
chronic stress patterns; relaxes the mind; centers attention; and sharpens concentration.

Fitness Walking

In fitness walking, also known as power walking, you walk faster than in normal everyday walking.
As a result, you work your breathing, endurance and almost every muscle in the body. Unlike
everyday walking, often an unconscious action, fitness walking requires conscious action at a fast
pace. And unlike hikers, fitness walkers’ practice on a flat terrain, usually in an urban environment:
parks, quays, stadiums, or even a treadmill.
Unlike hikers, fitness walkers’ practice on a flat terrain, usually in an urban environment: parks,
quays, stadiums, or even a treadmill. The pace is fast for fitness walking, but depends on each
individual goal. The speed ranges from 5 to 10 km/hour. A fitness walking session can last from 30
minutes to several hours. The frequency also depends on personal goals, but can be up to several
times a week.

Why fitness walking?

2 main goals for walkers:
• feel good and stay in shape
• performance
The walker's first goal is to get some fresh air and look after their body to stay healthy. If that's
your goal, you will go for a long walk at a moderate pace in the evening, or on Sundays, to get
some fresh air and stay in shape. The second goal requires more regular practice: you walk
regularly and at a fast pace to burn calories, exert yourself, gain muscle tone and feel proud you
have pushed yourself.

What are the advantages of fitness walking?

Some of the main advantages of fitness walking: you can do it practically anywhere, all the time
and with a low investment in gear: the right shoes and you're off! For your body and your health,
fitness walking is a complete physical activity which works many of the muscles in the body. It has
all the advantages of other sports, like running or cycling: prevention of diabetes or heart disease,
burning energy… without the disadvantages, plus the added advantages of walking - gentle and
open to all: in fact, it is one of the least damaging sports for the body and your joints. The risk of
injury is limited. But with nearly 300 calories burnt for one hour of walking at an average of 6.5
km/hour, walking is the best way to stay in shape...and you can burn even more calories if you go
faster: 380 calories/hour over 8 km/hour. To give you an idea what that means, it's the same
number of calories burnt when running at the same speed for an hour, or rapid dance or aerobics
in a gym.

Strolling

Strolling is a pastime and activity enjoyed worldwide as a leisure activity. The object of strolling is
to walk at a slightly slower pace in an attempt to absorb the surroundings.

Bird Watching

Birdwatching, or birding, is a form of wildlife observation in which the observation of birds is a

recreational activity or citizen science. It can be done with the naked eye, through a visual
enhancement device like binoculars and telescopes, by listening for bird sounds, or by watching
public webcams.
Birdwatching often involves a significant auditory component, as many bird species are more
easily detected and identified by ear than by eye. Most birdwatchers pursue this activity for
recreational or social reasons, unlike ornithologists, who engage in the study of birds using formal
scientific methods.

How to Analyze Physiological Indicators such as Heart Rate, Rate of Perceived Exertion
and, Pacing Associated with MVPAs to monitor and/or Adjust Participation or Effort
The heart rate is an indicator of level of participation in physical activity. The intensity of activity is
measured by the percentage of the maximum heart rate (MaxHR) during exercise, which literally
means the maximum number of times of heart contracts in one minute. An easy formula to
determine your maximum heart rate, based on your age, is called the Prediction Equation:
ADJUSTED MAXHR FORMULA = 220 – your age

However, this is not too accurate, as the maximum heart rate actually varies for different people.
The aging factor this formula and maxHR decreases as one gets older. A more accurate measure
of heart rate will be what is known as the maximal stress test (VO 2max) this test makes use of a
treadmill or exercise bike. Another accurate way to measure the heart rate is through heart rate
monitors, which use either watches or chest straps attached with devices that measure one’s
heart rate calculates its percentage against your maxHR.

Rate of Perceived Exertion

The Rate of Perceived Exertion (RPE) can measure exercise intensity and can be combined with
the prediction Equation. A number is assigned to coincide with the subjective feelings of exercise
exertion (from 1-10). Based on the given number (RPE), there is an assigned ratio scale. The
higher the number given by the exerciser, the higher the level of exertion is. To use this text, the
exerciser is asked what he or she thinks is the level of exertion of the exercise. It is between 6 and
20. Here is the table of equivalents:
RPE Approximate level of
exertion
1 10% no exertion
2 20% very very weak
3 30% very weak
4 40% weak
5 50% moderate
6 60% somewhat strong
7 70% strong
8 80% very strong
9 90% very very strong
10 100% maximal exertion

If the student gives a number of 5, for example, it garners an exertion level of 5, which will mean
that he or she would more or less be at his or her 50% of his or her personal maxHR. This value
can then be compared to the Prediction Equation, which is based on the student’s age. We now
have a simple way determining the maxHR:

220 – age (for example, 20 years old) = 200 (maxHR of the student)

RPE = 5 (exertion = 5, or approximately 50% heart rate)

Therefore, at that rate the student is exercising, the heart rate should be 100 bpm (beats per
minute)

Observes personal safety protocol to avoid dehydration, overexertion, hypo- and

hyperthermia during MVPA participation
Each of these conditions should be taken seriously because each possess health risks to an
exerciser. These conditions are usually associated with exercising in different types of
environment, like a hot or cold environment. However, dehydration and overexertion may be
experienced even when exercising in environments that do not have extreme temperatures.
Each condition will be discussed with ample safety precautions to guide you as you engage in
moderate to vigorous physical activities.

Dehydration

This refers to excessive loss of water from the body, usually through perspiration or sweating,
urination, or evaporation.

Overexertion or Overtraining

This refers to the detrimental cause of excessive training.

Some individuals engage in too much physical activity. Some exercisers and athletes often push
themselves too hard in their pursuit of high-level performance. Thus, they are susceptible to a
variety of hyperkinetic conditions known as overload syndrome. This condition is characterized by
fatigue, irritability, and sleep problems, as well as increased risks for injuries.

Hyperthermia

This is an alarming rise in body temperature, which is an effect of exercising in a very humid
environment. It sets the stage for heat stress and even heat stroke, the potentially fatal collapse of
the temperature-regulating mechanism.

Hypothermia

Excessively low body temperature, characterized by uncontrollable shivering, loss of coordination,

and mental confusion

This occurs when the body begins to lose heat faster than it can be produced. Prolonged exertion
leads to progressive muscular fatigue. As exposure continues and additional body heat is lost, the
cold reaches the brain. One loses judgment and the ability to reason. Speech becomes slow and
slurred and control of the hands is lost.

The following are set of activitieshat

t you need to accomplish.
Follow the instructions correctly to avoid mistakes. Use 1 whole
sheet of paper. Good luck!

Drill 1:
True or False: Write True if the sentence is correct; otherwise, write False.

________1. Yoga involves a series of movements performed in a slow, focused manner and
accompanied by deep breathing.
_______2. Yoga includes various physical postures and breathing techniques, along with
meditation.
________3. Dehydration refers to excessive loss of water from the body, usually through
perspiration or sweating, urination, or evaporation.
________4. Fitness walking is a pastime and activity enjoyed worldwide as a leisure activity.
________5. Birding is a form of wildlife observation in which the observation of birds is a
recreational activity.
________6. Hyperthermia is characterized by fatigue, irritability, and sleep problems, as well as
increased risks for injuries.
________7. Overexertion refers to the detrimental cause of excessive training.
________8. Fitness walkers’ practice on a flat terrain, usually in an urban environment: parks,
quays, stadiums, or even a treadmill.
_______9. Regular yoga practice creates mental clarity and calmness; increases body awareness;
relieves chronic stress patterns; relaxes the mind; centers attention; and sharpens concentration.
_______10. Yoga focuses on the martial arts aspect of tai chi.

ESSAY WRITING

Directions: Base on your understanding about our topic, write at least 200 words using 1 whole
sheet of paper.

1. How to observe personal safety protocol to avoid dehydration, overexertion, hypothermia and
hyperthermia during MVPAs participation?

Module P.E 12 2nd Sem.docx - PDFCOFFEE.COM

Ferrolino, Ken Virgin L. (2020). Teacher-Made Learner’s Home Task. Perpetual Succour
Academy, Inc. National Road, Poblacion Dos, Malabuyoc, Cebu 6029
ANSWER KEY
Review/Motivation
1 .A 6.B 11.A 16.B
2 .B 7.C 12.B 17.B
3 .C 8.D 13.C 18.B
4 .D 9.C 14.A 19 .D
5 .A 10.D 15.A 20.A

Drill 1: True or False

1. False
2 . True
3 . True
4 . False
5 . False
6 . False
7 . True
8 . True
9 . True
10 . False

ASSESSMENT

( Answers may vary )