FOR ZAMBOANGA CITY DIVISION USE ONLY

1
NOT FOR SALE

10
MAPEH- P. E.
QUARTER 1-WEEK 3-8

CapSLET
Capsulized Self-Learning Empowerment Toolkit
SELF-LEARNING MATERIAL

Schools Division Office of Zamboanga City

Region IX, Zamboanga Peninsula
Zamboanga City

“Unido, Junto Avanza con el EduKalidad. Cree, Junto-Junto Puede!”

Developed by:

LOYD JOSED F. HABIBON GRACEZIEL G. PASION

Teacher II T-I
Arena Blanco East Elementary School Mercedes National High School
 2

MAPEH-
SUBJECT &
P. E. QUARTER 1 WEEK 3-8 DAY ____________________________________
GRADE/LEVEL dd/mm/yyyy
10
TOPIC Active Recreation
Engage in moderate to vigorous physical activities for at least 60 minutes
LEARNING
a day in and out of school
COMPETENCY
CODE: PE10PF-Ib-h45
IMPORTANT: Do not write anything on this material. Write your answers on the Learner’s
Activity and Assessment Sheets that are provided separately.

UNDERSTAND
Understanding the Indicators of Physical Fitness

In your previous lesson, you have learned

about the various types of physical activities and the
three (3) levels of intensity. Engaging in physical
activities does not only require force but also careful
planning. Assessment of fitness level should be done
first to be able to identify your fitness goal and to do the
proper selection of the activities that are appropriate to
your needs. So, in this module, you will learn about the
four (4) fitness indicators which will surely help you in
assessing your fitness level. You will also learn about
the health-related and skill-related fitness components
which will give you ideas on particular fitness goals.

What are the signs of fitness?

ENDURANCE is the ability to continue an activity without getting too tired. This can
be muscular endurance or cardio (heart) endurance. It increases
blood and heart activity.

FLEXIBILITY is the ability of the muscles to stretch without discomfort or injury.

“Unido, Junto Avanza con el EduKalidad. Cree, Junto-Junto Puede!”

Developed by:

LOYD JOSED F. HABIBON GRACEZIEL G. PASION

Teacher II T-I
Arena Blanco East Elementary School Mercedes National High School
 3

STRENGTH is the ability of the muscles to exert force. Muscles get stronger when
forced than normal.

BODY COMPOSITION is the weight of a person. One must have more weight from
lean muscles and bones than fat weight.

HEALTH AND SKILL-RELATED COMPONENTS OF PHYSICAL FITNESS

Fitness is a condition in which a person has enough energy to avoid tiresome and enjoy life. What
composes health and skill-related components of physical fitness?

Flexibility
Agility
Strength Muscular Endurance

Speed

Balance Reaction Time

Coordination
Cardiovascular Endurance

• HEALTH-RELATED FITNESS components are needed in everyday life. It focuses on health and it
is related to the overall well-being of a person.
The omponents are:
➢ Cardiovascular fitness is the ability of the circulatory system (heart and body vessels) to
supply oxygen to working muscles during exercise.
➢ Healthful body composition is the relative percentage of body fat compared to lean body
mass (muscle, bone, water, etc.)
➢ Flexibility is the range of movement/ motion possible at various joints.
➢ Muscular strength is the amount of force that can be produced by a single contraction of a
muscle.
➢ Muscular endurance is the ability of a muscle group to continue muscle movement over a
length of time.
• SKILL-RELATED FITNESS consists of components that are important to succeed in skilful
activities.
The components are:
➢ Agility is the ability to move and change direction.
➢ Balance is the ability to keep your body from falling.
➢ Coordination is the ability to use body and senses together.
➢ Reaction Time is amount of tie it takes for you to react.
➢ Speed is the ability to move quickly.
➢ Power is the ability to combine speed and strength.

“Unido, Junto Avanza con el EduKalidad. Cree, Junto-Junto Puede!”

Developed by:

LOYD JOSED F. HABIBON GRACEZIEL G. PASION

Teacher II T-I
Arena Blanco East Elementary School Mercedes National High School
 4

Self-Assessment Question 1: Are the indicators of Physical Fitness important? Why?

Self-Assessment Question 2: How can you achieve health-related and skill-related fitness?

ACTIVITY 1

Exercise for fitness

Directions: Below is an exercise plan for health-related fitness which you have to do for a week.
(NOTE: Exercise time depends on you)

Frequency Intensity Type Time

Monday Low Cardio exercises (running, 10 minutes
walking, swimming, dancing,
cycling, aerobic classes, circuit
training, etc.)

Note: choose any exercise that you know

and perform it according to the intensity and
time given
Tuesday Low Flexibility exercises (stretching, 20 minutes
yoga, dynamic stretching, etc.)

Note: choose any exercise that you know

and perform it according to the intensity and
time given
Wednesday Moderate Cardio exercises (running, 30 minutes
walking, swimming, dancing,
cycling, aerobic classes, circuit
training, etc.)

Note: Choose any exercise that you know

and perform it according to the intensity and
time given
Thursday Rest Rest Rest

Friday Moderate Muscle strength and endurance

exercises (weights, resistance
bands, circuits, push-ups, curls ups,
sit-ups, lunges, planks, etc.)

Note: Choose any exercise that you know 35 minutes

and perform it according to the intensity and
time given
Saturday High Muscle strength and endurance
exercises (weights, resistance 30 minutes
bands, circuits, push-ups, curls ups,
sit-ups, lunges, planks, etc.)

Note: Choose any exercise that you know

and perform it according to the intensity and
time given
Sunday Rest Rest Rest
Note: Perform warm-up and cool-down exercises before and after each session.

“Unido, Junto Avanza con el EduKalidad. Cree, Junto-Junto Puede!”

Developed by:

LOYD JOSED F. HABIBON GRACEZIEL G. PASION

Teacher II T-I
Arena Blanco East Elementary School Mercedes National High School
 5

LET’S DO IT! ACTIVITY 2

Directions: Now that you are done performing all exercises, rate yourself form 1-5 according to the
fitness indicators. 1 is the lowest and 5 is the highest. Provide a reason for your score.

Indicator Score (1-5) Reason (5 points each)

Endurance

Flexibility

Strength

Body composition (ex.

Weight gain, weight
loss, muscle build up,
etc.)
Total points _________ _________
20 20

ODD MAN OUT ACTIVITY 3

Directions: Analyse the words listed in each item and cross out the word that does not belong to the
group. State the reason why it does not belong. (2 points each) – WEEK 5

1. Cardiovascular fitness Agility Balance Coordination

Reason:___________________________
2. Power Cardiovascular Fitness Flexibility Muscular Strength
Reason:___________________________
3. Sit and Reach Push – Up Running Watching TV
Reason:___________________________
4. Watching TV Playing Computer Games Playing Tennis Sleeping all day
Reason:___________________________
5. Endurance Flexibility Strength Weight lifting
Reason:___________________________

REMEMBER
Key Points

• Physical fitness is defined as the ability to carry out tasks without getting tired.
• There are four indicators of fitness: Endurance, Flexibility, Strength and Body Composition.
• Health-related fitness components are skills that enable one to become and stay physically
healthy. There are five components: cardiovascular fitness, health body composition, flexibility,
muscular strength and muscular endurance.
• Skill-related fitness components of physical fitness that have a relationship in sports and motor
skills. There are six components: agility, balance, coordination, Reaction time, speed, power.

“Unido, Junto Avanza con el EduKalidad. Cree, Junto-Junto Puede!”

Developed by:

LOYD JOSED F. HABIBON GRACEZIEL G. PASION

Teacher II T-I
Arena Blanco East Elementary School Mercedes National High School
 6

TRY
Let’s see how much you have learned today!
(Write your answers on the Learner’s Activity and Assessment sheets.)
Test I: Modified True or False Test II: Word Analogy
Directions: Analyse each statement. The choices are Directions:Study the relationship of the words in
found inside the box. Write only the letter pair. Choose the word from the
of your choice on the space provided options to complete the analogy.
before each item.
1. Endurance: Heart :: Flexibility : _______
a. If statement 1 is correct; statement 2 is a. Stretching c. Weight
incorrect b. Force d. Time
b. If statement 2 is correct; statement 1 is
incorrect 2. ______: Force :: Body Composition: Weight
c. If both statements are correct a. Flexibility c. Endurance
d. If both statements are incorrect b. Strength d. Agility

3. Skill-Related Fitness: Agility :: Health-Related

____ 1. Statement 1: Endurance is the ability to Fitness : ___________
continue an activity without a. Balance c. Agility
getting too tired. b. Coordination d. Flexibility
Statement 2: Strength refers to the weight of a 4. Power: Strength :: _______:Move quickly
person. a. Reaction Time c. Power
____ 2. Statement 1: Jogging is one of the activities b. Speed d. Agility
which improve physical fitness.
Statement 2: Eating is an example of exercise. 5. Stork Balance: Balance :: _____: Flexibility
a. Sit and Reach c. Standing Long Jump
____ 3. Statement 1: Fitness is a condition in which b. 50 Meter Run d. Joggling
an individual has sufficient
energy to avoid fatigue and
enjoy life.
Statement 2: Physical fitness is defined as the
ability to carry out daily tasks
without getting tired.
____ 4. Statement 1: Health-related fitness consists
of components which target the
improvement of motor skills.
Statement 2: Skill-related fitness components
are skills that enable one to
become and stay physical
healthy.
____ 5. Statement 1: Flexibility is the amount of force
that can be produced by a single
contraction.
Statement 2: Muscular endurance is the ability
of a muscle group to continue
muscle movement over a length
of time.

“Unido, Junto Avanza con el EduKalidad. Cree, Junto-Junto Puede!”

Developed by:

LOYD JOSED F. HABIBON GRACEZIEL G. PASION

Teacher II T-I
Arena Blanco East Elementary School Mercedes National High School
 7

REFERENCES
Lualhati F. Callo, Mark Kenneth S. Camiling, Johannsen C. Yap, et. al., Department of Education –
Physical Education 10 (Learning Materials), Department of Education, First Edition 2015, pp.24-25

WEBSITES:
Kid-football-Player-Cartoon-Image-E.jpg (900x1000)
https://images.app.goo.gl.RG14YYSB4ucY7tMU6
Image: Cartoon boy follow the race vector image on VectorStock Running
https://images.app.goo.gl/diEVGzerMLGBUv617
Image: Stretches for cyclists- BikeRadar
https://images.app.goo.gl/Gvzq518ndUJFaXoS9
Image: Young Man doing Push Ups Cartoon Vector Clipart- FriendlyStock
https://images.app.goo.gl/YmFfooZo5N3UVAeo9
Image: Young Woman Doing Sit Ups
https://images.app.goo.gl/tPUhm8S8Swdg4kFK9
Image: Balance Stork Test- Cartoon
https://images.app.goo.gl/TvFJoiGCcaWvgtog5
Image: Cartoon juggler. Vector clip art
https://images.app.goo.gl/ZcCZtX67rE7m8rat8
Image: File:Man on a Treadmill Cartoon
https://images.app.goo.gl/X6GNLxjgyH1tQtXj9
Image: Stopwatch isolated cartoon Royalty Free Vector
https://images.app.goo.gl/Y5rndebW51DeJ7sx5

K-12 Most Essential Learning Competencies, Department of Education,Manila: (May 2020): p.336

DISCLAIMER
This learning resource contains copyrighted materials. The use of which has not been specifically
authorized by the copyright owner. We are making this learning resource in our efforts to provide printed
and e-copy learning resources available for the learners in reference to the learning continuity plan of this
division in this time of pandemic.

This LR is produced and distributed locally without profit and will be used for educational purposes only.
No malicious infringement is intended by the writer. Credits and respect to the original creator/owner of
the materials found in this learning resource.

“Unido, Junto Avanza con el EduKalidad. Cree, Junto-Junto Puede!”

Developed by:

LOYD JOSED F. HABIBON GRACEZIEL G. PASION

Teacher II T-I
Arena Blanco East Elementary School Mercedes National High School
 8

10
MAPEH- P. E.
QUARTER 1-WEEK 3-8

CapSLET
Capsulized Self-Learning Empowerment Toolkit
LEARNER’S ACTIVITY
AND ASSESSMENT SHEETS

Schools Division Office of Zamboanga City

Region IX, Zamboanga Peninsula
Zamboanga City

“Unido, Junto Avanza con el EduKalidad. Cree, Junto-Junto Puede!”

Developed by:

LOYD JOSED F. HABIBON GRACEZIEL G. PASION

Teacher II T-I
Arena Blanco East Elementary School Mercedes National High School
 NAME:____________________________________________ SECTION: _____________ 9

MAPEH-
SUBJECT &
P.E. QUARTER 1 WEEK 3-8 DAY ___________________________________
GRADELEVEL dd/mm/yyyy
10
TOPIC Active Recreation
Engages in moderate to vigorous physical activities for at least 60 minutes a
LEARNING COMPETENCY day in and out of school
CODE: PE10PF-Ib-h45

UNDERSTAND
Self-Assessment Question 1:Are the indicators of Physical Fitness important? Why?

___________________________________________________________________________________________
___________________________________________________________________________________________
___________________________________________________________________________________________
___________________________________________________________________________________________
___________________________________________________________________________________________
___________________________________________________________________________________________
___________________________________________________________________________________________
___________________________________________________________________________________________
___________________________________________________________________________________________
___________________________________________________________________________________________

Self-Assessment Question 2: How can you achieve health-related and skill-related fitness?

___________________________________________________________________________________________
___________________________________________________________________________________________
___________________________________________________________________________________________
___________________________________________________________________________________________
___________________________________________________________________________________________
___________________________________________________________________________________________
___________________________________________________________________________________________
___________________________________________________________________________________________
___________________________________________________________________________________________

“Unido, Junto Avanza con el EduKalidad. Cree, Junto-Junto Puede!”

Developed by:

LOYD JOSED F. HABIBON GRACEZIEL G. PASION

Teacher II T-I
Arena Blanco East Elementary School Mercedes National High School
 10

ACTIVITY 1

Exercise for fitness

Directions: Below is an exercise plan for health-related fitness which you have to do for a week.
(NOTE: Exercise time depends on you)

Frequency Intensity Type Time

Monday Low Cardio exercises (running, 10 minutes
walking, swimming, dancing,
cycling, aerobic classes, circuit
training, etc.)

Note: Choose any exercise that you know

and perform it according to the intensity and
time given
Tuesday Low Flexibility exercises (stretching, 20 minutes
yoga, dynamic stretching, etc.)

Note: Choose any exercise that you know

and perform it according to the intensity and
time given
Wednesday Moderate Cardio exercises (running, 30 minutes
walking, swimming, dancing,
cycling, aerobic classes, circuit
training, etc.)

Note: Choose any exercise that you know

and perform it according to the intensity and
time given
Thursday Rest Rest Rest

Friday Moderate Muscle strength and endurance

exercises (weights, resistance
bands, circuits, push-ups, curls ups,
sit-ups, lunges, planks, etc.)

Note: Choose any exercise that you know 35 minutes

and perform it according to the intensity and
time given
Saturday High Muscle strength and endurance
exercises (weights, resistance 30 minutes
bands, circuits, push-ups, curls ups,
sit-ups, lunges, planks, etc.)

Note: Choose any exercise that you know

and perform it according to the intensity and
time given
Sunday Rest Rest Rest
Note: Perform warm-up and cool-down exercises before and after each session.

ACTIVITY 2
LET’S DO IT!
Directions: Now that you are done performing all exercises, rate yourself form 1-5 according to the
fitness indicators. 1 is the lowest and 5 is the highest. Provide a reason for your
score.

Indicator Score (1-5) Reason (5 points each)

Endurance

Flexibility
“Unido, Junto Avanza con el EduKalidad. Cree, Junto-Junto Puede!”
Developed by:

LOYD JOSED F. HABIBON GRACEZIEL G. PASION

Teacher II T-I
Arena Blanco East Elementary School Mercedes National High School
 11

Strength

Body composition (ex.

Weight gain, weight
loss, muscle build up,
etc.)
Total points _________ _________
20 20

ACTIVITY 3

ODD MAN OUT

Directions:Analyse the words listed in each item and cross out the word that does not belong to the
group. State the reason why it does not belong. (2 points each) – WEEK 5

1. Cardiovascular fitness Agility Balance Coordination

Reason:

2. Power Cardiovascular Fitness Flexibility Muscular Strength

Reason:

3. Sit and Reach Push – Up Running Watching TV

Reason

4. Watching TV Playing Computer Games Playing Tennis Sleeping all day

Reason

5. Endurance Flexibility Strength Weight lifting

Reason:

TRY
Let’s see how much youhave learned today!

Test I: Multiple choice Test II: Word Analogy

Directions: Analyse each statement. The choices Directions:Study the relationship of the words
are found inside the box. Write only the in pair. Choose the word from the
letter of your choice on the space options to complete the analogy.
provided before each item.
1. Endurance: Heart :: Flexibility : _______
c. Stretching c. Weight
d. Force d. Time
“Unido, Junto Avanza con el EduKalidad. Cree, Junto-Junto Puede!”
Developed by:

LOYD JOSED F. HABIBON GRACEZIEL G. PASION

Teacher II T-I
Arena Blanco East Elementary School Mercedes National High School
 12

2. ______: Force :: Body Composition: Weight

a. If statement 1 is correct; statement 2 is c. Flexibility c. Endurance
incorrect d. Strength d. Agility
b. If statement 2 is correct; statement 1 is
incorrect 3. Skill-Related Fitness: Agility :: Health-Related
c. If both statements are correct Fitness : ___________
d. If both statements are incorrect c. Balance c. Agility
d. Coordination d. Flexibility
____ 1. Statement 1: Endurance is the ability to 4. Power: Strength :: _______: Move quickly
continue an activity without c. Reaction Time c. Power
getting too tired. d. Speed d. Agility
Statement 2: Strength refers to the weight of
a person. 5. Stork Balance: Balance :: _____:
____ 2. Statement 1: Jogging is one of the activities Flexibility
which improve physical fitness. c. Sit and Reach c. Standing Long Jump
Statement 2: Eating is an example of d. 50 Meter Run d. Joggling
exercise.
____ 3. Statement 1: Fitness is a condition in which
an individual has sufficient
energy to avoid fatigue and
enjoy life.
Statement 2: Physical fitness is defined as
the ability to carry out daily
tasks without getting tired.
____ 4. Statement 1: Health-related fitness
consistsof components which
target the improvement of
motor skills
Statement 2: Skill-related fitness components
are skills that enable one to
become and stay physical
healthy.
____ 5. Statement 1: Flexibility is the amount of force
that can be produced by a single
contraction.
Statement 2: Muscular endurance is the
ability of a muscle group to
continue muscle movement over
a length of time.

“Unido, Junto Avanza con el EduKalidad. Cree, Junto-Junto Puede!”

Developed by:

LOYD JOSED F. HABIBON GRACEZIEL G. PASION

Teacher II T-I
Arena Blanco East Elementary School Mercedes National High School
 13

MAPEH-HEALTH 10
CapSLET QUARTER 1, WEEK 3-8

ANSWER KEY
PARTS/TOPICS ANSWERS

Self-Assessment Question1 Answers may vary.

Self-Assessment Question2 Answers may vary.

Let’s Practice
Activity 2 Answers may vary.

1. Cardiovascular fitness
Activity 3 Reason: Cardiovascular Fitness
is a component of Health-
Related Fitness
2. Power
Reason: Power is a component
of Skill- Related Fitness
3. Watching TV
Reason: Watching TV is not a
form of exercise.
4. Playing Tennis
Reason: Playing Tennis is a
form of exercise.
5. Eating
Reason: Eating is not an
indicator of Physical Fitness.
LET’S TRY Test I 1. A
2. A
3. C
4. D
5. B
LET’S TRY Test II 1. A
2. B
3. D
4. D
5. A

“Unido, Junto Avanza con el EduKalidad. Cree, Junto-Junto Puede!”

Developed by:

LOYD JOSED F. HABIBON GRACEZIEL G. PASION

Teacher II T-I
Arena Blanco East Elementary School Mercedes National High School