Department of Education

Physical Education 10
Active Recreational Physical
Activities
First Quarter – Week 6

Vic Carlo V . Bato

Writer

Efleda F . Enerlas
Validator

Rogelio Cabanting
Edison C . Enerlas
Wilson F . Pascual
Division Quality Assurance Team

Schools Division Office – Muntinlupa City

Student Center for Life Skills Bldg., Centennial Ave., Brgy. Tunasan, Muntinlupa
City
(02) 8805-9935 / (02) 8805-9940

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 Active Recreational Physical Activities
Recreational activities are those activities held during one’s leisure
time. Their purpose is to refresh oneself by doing activities that are considered
by an individual as enjoyable.
These activities may require large body movements such as running,
throwing, and jumping, or small movements such as playing board games,
doing arts and crafts, and many others. When a recreational activity is
athletics or sports, this may require more physical exertion and competition.
However, athletics and sports may also have participated in more for the
enjoyment they bring rather than competitive play.

As you engage in moderate to vigorous physical activity, you need to

observe some personal safety precautions to avoid certain conditions related to
physical activity participation. The term "physical activity" should not be
mistaken for "exercise". Exercise is a subcategory of physical activity that is
planned, structured, repetitive, and purposeful in the sense that the
improvement or maintenance of one or more components of physical fitness is
the objective. Physical activity includes exercise as well as other activities
which involve bodily movement and are done as part of playing, working, active
transportation, house chores, and recreational activities.
Active recreational physical activities are highly recommended for health
promotion. These activities require more amounts of energy to be expended
than the usual energy expenditure. This means that you do activities that
make you exert more effort than what you usually do.
Moderate amounts of physical activity are recommended daily. The total
activity can be accumulated in multiple short bouts – for example, two 10-
minute brisk walk sessions and a 15-minute bike ride. This can also be done in
continuous sessions.
Choose recreational activities that you find enjoyable and fit into your
daily routine. Your participation in these activities could easily be sustained
since you enjoy doing them and you even do it in your own time. Hence, strict
adherence to regular physical activity is very viable.
Regular physical activity, regardless of how hard it is, makes you
healthier and can help protect you from many chronic diseases. However,
exercising at low levels of exertion does little to improve physical fitness. It is
recommended that you exert more than your usual effort. For example, if you
are used to walking for 15 minutes from home to work, you could walk faster
or for a longer duration.
Some of the more common active recreational activities are sports like
Badminton, Tennis, Table Tennis, Basketball, Volleyball, Baseball, and
Football. These activities require specific skills to be able to play them. For
sports involvement to be enjoyable, either recreational or competitive play may
be pursued. It all depends on you and your enjoyment.
 Physical activity simply means movement of the body that uses up
energy. Walking, gardening, sweeping and mopping the floor, climbing the
stairs, playing soccer, or dancing are all good examples of being active.
However, for it to be beneficial for one’s body, there are various factors to be
considered such as the intensity, duration, and frequency of the physical
activity performed. Physical activity done at a moderate or vigorous intensity
level is good for your health. Moderate physical activities generally make your
move. Even helping out with some of the more active chores inside and outside
your home like gardening can be good while vigorous activities increase your
heart rate and make you sweat and may let you enjoy being active even more.
Moderate-intensity physical activities are those that get you moving fast
enough or strenuously enough to burn off three to six times as much energy
per minute as you do when you are sitting quietly, or exercises that clock in at
3 to 6 METs. The intensity of physical activity is at a moderate level when your
breathing quickens, but you're not out of breath. You develop a light sweat
after about 10 minutes of activity. You can carry on a conversation, but you
can't sing.
Vigorous-intensity physical activities are defined as activities that require
the highest amount of oxygen consumption to complete the activity. Vigorous-
intensity activities—sometimes called high-intensity activities—are
physical activities done with a large amount of effort, resulting in a
substantially higher heart rate and rapid breathing. Your exertion would
be considered hard to extremely hard, making it difficult to speak in full
sentences.