M A P E H 10

MUSIC • ARTS • PHYSICAL EDUCATION • HEALTH

Physical Education – Grade 10
Quarter 1 – Module 1: Lifestyle & Weight Management
First Edition, 2020

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Published by the Department of Education - Schools Division of Pasig City

Development Team of the Self-Learning Module

Writer: JOMEL A. DEBIL
Editor: MAYA A. SULPICO
Reviewers:
Illustrator:
Layout Artist:
Management Team: Ma. Evalou Concepcion A. Agustin
OIC-Schools Division Superintendent
Aurelio G. Alfonso EdD
OIC-Assistant Schools Division Superintendent
Victor M. Javeña EdD
Chief, School Governance and Operations Division and
OIC-Chief, Curriculum Implementation Division

Education Program Supervisors

Librada L. Agon EdD (EPP/TLE/TVL/TVE)

Liza A. Alvarez (Science/STEM/SSP)
Bernard R. Balitao (AP/HUMSS)
Joselito E. Calios (English/SPFL/GAS)
Norlyn D. Conde EdD (MAPEH/SPA/SPS/HOPE/A&D/Sports)
Wilma Q. Del Rosario (LRMS/ADM)
Ma. Teresita E. Herrera EdD (Filipino/GAS/Piling Larang)
Perlita M. Ignacio PhD (EsP)
Dulce O. Santos PhD (Kindergarten/MTB-MLE)
Teresita P. Tagulao EdD (Mathematics/ABM)

Printed in the Philippines by Department of Education – Schools Division of

Pasig City.
 M A P E H 10
MUSIC • ARTS • PHYSICAL EDUCATION • HEALTH

Quarter 1
Self-Learning Module1
LESSON 1: Lifestyle &
Weight Management
Introductory Message

For the facilitator:

Welcome to the Physical Education 10 Self Learning Module on Lifestyle and

Weight Management!

This Self-Learning Module was collaboratively designed, developed and

reviewed by educators from the Schools Division Office of Pasig City headed by its
Officer-in-Charge Schools Division Superintendent, Ma. Evalou Concepcion A.
Agustin, in partnership with the City Government of Pasig through its mayor,
Honorable Victor Ma. Regis N. Sotto. The writers utilized the standards set by the K
to 12 Curriculum using the Most Essential Learning Competencies (MELC) in
developing this instructional resource.

This learning material hopes to engage the learners in guided and independent
learning activities at their own pace and time. Further, this also aims to help learners
acquire the needed 21st century skills especially the 5 Cs, namely: Communication,
Collaboration, Creativity, Critical Thinking, and Character while taking into
consideration their needs and circumstances.

In addition to the material in the main text, you will also see this box in the
body of the module:

Notes to the Teacher

This contains helpful tips or strategies that
will help you in guiding the learners.

As a facilitator you are expected to orient the learners on how to use this
module. You also need to keep track of the learners' progress while allowing them to
manage their own learning. Moreover, you are expected to encourage and assist the
learners as they do the tasks included in the module.
For the learner:

Welcome to the Physical Education 10 Self Learning Module on Lifestyle and Weight
Management!

The hand is one of the most symbolized part of the human body. It is often used to
depict skill, action and purpose. Through our hands we may learn, create and
accomplish. Hence, the hand in this learning resource signifies that you as a learner
is capable and empowered to successfully achieve the relevant competencies and
skills at your own pace and time. Your academic success lies in your own hands!

This module was designed to provide you with fun and meaningful opportunities for
guided and independent learning at your own pace and time. You will be enabled to
process the contents of the learning material while being an active learner.

This module has the following parts and corresponding icons:

Expectations - This points to the set of knowledge and skills

that you will learn after completing the module.

Pretest - This measures your prior knowledge about the lesson

at hand.

Recap - This part of the module provides a review of concepts

and skills that you already know about a previous lesson.

Lesson - This section discusses the topic in the module.

Activities - This is a set of activities that you need to perform.

Wrap-Up - This section summarizes the concepts and

application of the lesson.

Valuing - This part integrates a desirable moral value in the

lesson.

Posttest - This measures how much you have learned from the
entire module.
 EXPECTATION

After going through this module, you are expected to:

a. describe the meaning and importance of lifestyle;

b. understand risk factors for lifestyle diseases (obesity, diabetes, heart
diseases);

d. determine the concept of weight management and

e. get their Body Mass Index (BMI).

PRE–TEST

Read the following statements carefully and put a check mark (P) on
the statements that apply to you.

5. I take care of the

1. I engage in physical
environment by doing
activities for at least 30
_____ minutes several days a
_____ small deeds such as
throwing my trash into
week.
the trash bin.
2. I engage in physical
activities that challenge 6. I do warm-up,
_____ my heart rate. _____ stretching, and cool
down exercises.

7. I assess my physical
3. I do not stress myself
fitness level and my
_____ about schoolwork _____
participation in physical
deadlines.
activities.
8. I wear a seatbelt
4. I make sure I have my own
_____ personal time.
_____ whenever I occupy the
front seat of a car.
 13. I have a first aid kit
______ 9. I am conscientious with
_____ handy and I know how to
what I eat.
use it.

10. I try to eat vegetables and 14. I always find time to do

_____ _____
fruits as much as I can. leisure activities.

15. I manage my time well,

11. I take note of what food allotting ample time for
_____ _____
labels say. schoolwork, leisure, and
rest.

12. I do not easily fall for 16. I spend quality time

fads and hypes on TV with family, friends,
_____ _____
about fitness, health, and and others in my social
nutrition. circle.

Let’s see how you scored in the pre-assessment. Count the number of check
marks (√) to know your Healthy Lifestyle Assessment rating.

Excellent 13-16
Good 9-12
Fair 5-8
Needs improvement 0-4

Evaluate your results. Does your lifestyle prove to be beneficial or detrimental

to your overall health? Take note of your daily habits for these can greatly affect your
life. At the end of the module, it is expected that the number of your check marks (√)
will be more than your initial results in this pre-assessment.

RECAP

A modification in your eating habits is needed most especially when you are
at risk of disease. Small and simple changes like adding more fruits to your diet
can make a difference in your health. However, some situations may need major
changes in one’s lifestyle. Some of the strategies in changing eating habits include
making a plan and sticking to it.

How do you maintain you weight? What are the things you do every day?
 LESSON

Your lifestyle is of utmost importance. Everything you do, whether good or

bad, has an effect on your health. Your lifestyle involves a lot of aspects like the
physical activities you engage in, the food you eat, the daily habits you observe, the
choices you make as a consumer, and many others. These different aspects of your
lifestyle affect your overall health. Therefore, it is a must that you give attention to
these factors to become a healthier individual.

Your lifestyle includes the nutrition practices you observe. Which among the
practices are considered healthy and which are unhealthy? Which of these do you
do? Now is a good time to review and change those unhealthy habits for a healthier
lifestyle

Lifestyle changes are defined as changes that alter various lifestyle-related

behaviours such as DIET, PHYSICAL ACTIVITY, SMOKING, ALCOHOL
CONSUMPTION and other behavior.

Lifestyle changes may often relate to other mental and/or physical health
conditions such as various disorders, obesity, asthma, sexually transmitted disease,
depression, and anxiety.

LIFESTYLE
 It includes the behavior and activities that make up your daily life.
 The way in which an individual lives.
 A pattern of your behavioral activities.

This includes:
 The work you do
 Your leisure activities
 The food you eat, and
 Your interaction with family, friends, neighbors, co-workers, and strangers.

Lifestyle can go around these factors to gain more benefits e.g you can’t stop the
aging process, but the signs of aging from showing by being more active and avoiding
vices.

RISK FACTORS

These are variables in your lifestyle that may lead to certain diseases.

Nutrition - The process of providing or obtaining the food necessary for health and
growth.

Body Weight - It refers to the a person’s mass

Physical Activity - It means movement of the body that uses energy
Health Habits -It is a behavior that benefits your physical, mental and emotional
health

Risk Factors associated with Lifestyle Variables

 Hypertension/Blood Pressure
 Over weight / Obesity
 High Level of Stress
 Sedentary Lifestyle

An unhealthy lifestyle brings with it certain diseases that can shorten your lifespan.
NON-COMMUNICABLE DISEASES (NCDs)

 Are not transmitted from person to person, yet kill more than 36 million
people each year.

Four main types of NCDs

1. Cardiovascular Disease
2. Cancer
3. Chronic Respiratory Disease
4. Diabetes

What is the graph all about? What have you notice with the graph?

How many percent got the Philippines in terms of obesity cases?

WEIGHT MANAGEMENT
WEIGHT is a result of metabolic responses of your body to your FOOD intake,
ENERGY expenditure, and Physiological processes.

A simple elimination of food or addition of physical activity does not encompasses

the entirely of Weight Management.

Many young people choose to live their own lifestyle without realizing that this
creates an impact on their lives.
The Desirable weight vary in men and women.

Men – 106 pounds for the first 5 ft. tall plus 6 pounds for each additional inch.
Women – 100 pounds for the first 5 ft. tall plus 6 pounds for each additional inch.

Methods to help a person manage his/her weight:

1. Take a high protein breakfast. Protein is better than carbohydrates and fats.
2. Use a smaller plate to help you consume smaller portions that eventually lead to
a consumption of fewer calories.
3. Take more soup. Soup ingestion compared to solid foods decreases the amount of
energy intake of a meal.
4. Eat more vegetables in your meal because it increases satisfaction and decreases
hunger due to high water content and fiber content.
5. Exercise regularly. Walk or do similar exercises at least 30 minutes a day.

CONCEPT of WEIGHT MANAGEMENT

The concept of weight GAIN and LOSS are important in weight management.
How to gain weight are probably some of more common issues when it comes to
health. Along with this concept is weight maintenance.

Energy Expenditure - is the amount of energy you spend through the physical
activity.
Energy Consumption- is the amount of energy you take in through food.

Weight GAIN - energy consumed is greater than energy expended. More FOOD intake
but less Physical Exertion.
Weight LOSS -energy consumed is LESS than energy expended. More PHYSICAL
exertion but less FOOD intake

Weight MAINTENANCE- energy consumed EQUALS energy expended.

PHYSICAL EXERTION is the same with FOOD INTAKE.

CONCEPT of WEIGHT MANAGEMENT

Modifying your eating habits can aid you in managing your weight. Opting for
more nutritious food can help lessen health risks and improve your physique.
Some of the common tips in weight management are including fruits and
vegetables in your meals, reducing intake of sweets, preparing your meals in a
healthier way.

BODY MASS INDEX (BMI)

 A rough measure of body composition that is useful for classifying the

health risk of body weight.
 Concept that person’s weight should be proportional to height.
Formula of BODY MASS INDEX (BMI)

weight in kg
BMI =
height in 𝑚2

Example:

Weight: 130 pounds (convert to kg) = 59 kg

Height: 5 feet 3 inches (convert to meters) = 1.6 m

weight in kg 59 kgs

BMI = = = 23 kg/𝒎𝟐

height in 𝑚2 ( 1.6𝑚)2

Classification BMI

Underweight <18.5

Normal 18.5 – 24.9

Overweight 25.0 – 29.9

Obesity (I) 30.0 – 34.9

Obesity (II) 35.0 – 39.9

Extreme >40.0
Obesity (III)
 ACTIVITY

Direction: Using Concept Map, write words associate with “Lifestyle” inside the
circles. You may add more circles if necessary.

LIFESTYLE

Define “Lifestyle” based on your words given.

__________________________________________________________________________________
__________________________________________________________________________________

__________________________________________________________________________________

__________________________________________________________________________________

__________________________________________________________________________________

__________________________________________________________________________________
 WRAP–UP

Your lifestyle includes the nutrition practices you observe. Which

among the practices are considered healthy and which are unhealthy? Which
of these do you do? Now is a good time to review and change those unhealthy
habits for a healthier lifestyle.

Directions: Based on the given letters, what have you learned from this
lesson? The first letter was given already.

L – Lifestyle includes the nutrition practices you observe.

I - _____________________________________________________
F -_____________________________________________________
E -_____________________________________________________
S -_____________________________________________________
T -_____________________________________________________
Y -_____________________________________________________
L-______________________________________________________
E-______________________________________________________

VALUING

People of all ages should learn to prioritize their health through proper
management of lifestyle and weight. You can participate in physical activities and
modify your eating habits. As a member of society, you should give importance to
your health. The value you give to your health is of significance not only to you but
to society as well. Remember, a healthy individual is a productive individual.
 POST TEST

Directions: Fill in the box with the correct risk factors and recreational activities
by reading each given scenarios.

RISK FACTORS SCENARIOS RECREATIONAL

ACTIVITIES
1.Ana is constantly in a hurry
trying to meet deadlines.

2. Kathleen eats a lot of fast food

items like burgers and fries.

3. Paul’s belly and arms are

already flabby.

4. Bryan started getting hooked

on cigarettes when he was just
14.

5. Dennis and his friends drink

beer every other night.

Answer the following questions:

a. Which scenarios can you relate most?

_____________________________________________________________________________

b. Are you aware of the risk factors in these scenarios?

_____________________________________________________________________________

c. How can recreational activities address risk factors?

_____________________________________________________________________________
 KEY TO CORRECTION

experiences
Answers may vary. Defends on their personal reasons, observation and

Note:

R E F E R E N CE S

Insel, P. M., & Roth, W. T. (2003). Fit & Well: Core Concepts and Labs in
Physical Fitness and Wellness (5th ed.). Boston: McGraw-Hill.

Seizer, F., & Whitney, E. (2003). Nutrition: Concepts and Controversies (9 th ed.).
Australia: Wadsworth.

Sizer, F. S., Piché, L. A., Whitney, N. S. (2012). Nutrition: Concepts and

Controversies (2nd ed.). Ontario: Nelson Education Ltd.