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Introductory Message
For the facilitator:

This module was collaboratively designed, developed and evaluated by the

Development and Quality Assurance Teams of SDO TAPAT to assist you in
helping the learners meet the standards set by the K to 12 Curriculum while
overcoming their personal, social, and economic constraints in schooling.

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. Furthermore, you are expected to
encourage and assist the learners as they do the tasks included in the module.

For the learner:

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 resource while
being an active learner.

The following are some reminders in using this module:

1. Use the module with care. Do not put unnecessary mark/s on any part
of the module. Use a separate sheet of paper in answering the exercises.
2. Don’t forget to answer Let’s Try! before moving on to the other activities
included in the module.
3. Read the instruction carefully before doing each task.
4. Observe honesty and integrity in doing the tasks and checking your
answers.
5. Finish the task at hand before proceeding to the next.
6. Return this module to your teacher/facilitator once you are through
with it.
If you encounter any difficulty in answering the tasks in this module, do
not hesitate to consult your teacher or facilitator. Always bear in mind that
you are not alone.

We hope that through this material, you will experience meaningful

learning and gain deep understanding of the relevant competencies. You
can do it!

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UNIT 2: ACTIVE RECREATION
(FITNESS)

The learner engages in moderate to vigorous physical activities for at least 60 minutes
a day in and out of school.

Understand the concept and importance of Active Recreation.

CHECK YOUR UNDERSTANDING

Q1. What benefits can you get if you are involved in active recreation?
Answer:
________________________________________________________________
________________________________________________________________
________________________________________
Q2. Give some reasons why elderly people should be engaged in active
recreation?
Answer:
________________________________________________________________
________________________________________________________________
________________________________________
Q3. In what way can you share your skills in active recreation to your family,
friends, and the community?
Answer:
________________________________________________________________
________________________________________________________________
________________________________________

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The Good dose of exercise
Most of the physical activities and exercises involve the heart and lungs. It is
necessary to monitor how your heart is doing especially during a vigorous workout.
The dose or amount of physical activity or exercise is needed to see the changes in
one’s fitness level.

The overload principle (FITT)

a. Frequency refers to how often you involve yourself in regular physical activity or
exercise.
b. Intensity refers to how hard you should exercise or the difficulty of your physical
activity.
c. Time refers to how long you should engage in a specific physical activity.
d. Type refers to the kind of exercise or physical activity you should engage in.
Listen to your Heart
Activity to help monitor rate when doing vigorous physical activity or workout.

Types Beats per minute Date

1. Resting Heart Rate
2. Maximum Heart Rate
3. Target Heart Rate

To get your resting heart rate

Purpose: To set the base standard for evaluation purposes
Directions: The best time to get it is when you wake up in the morning. Locate your
radial, temporal, femoral (groin), or carotid artery with your index and middle finger.
Take the rate within 6 seconds and multiply this by 10 to complete one minute.
To get your maximum heart rate (MHR)
Purpose: To determine the highest rate your heart can attain
Directions: Subtract your age from 220
Example: If you are 16 years old your maximum heart rate is (220 – 16) = 204 bpm
To get your target heart rate zone
Purpose: To determine your aerobic intensity according to a straight percentage of
maximum heart rate, usually within 60 to 90%
Directions: Get the maximum heart rate. Multiply it by 60% (0.60) to get the lower limit.
Multiply by 90% (0.90) to get the upper limit. Record your target heart rate zone.
Example:
If you are 16 years old, your MHR is 204bpm
Determine the lower limit: (204 X 0.60) = 122.4 bpm
Determine the upper limit: (204 X 0.90) = 183.6 bpm
Thus, your heart rate for training is between 122.4 to 183.6 bpm

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PHYSICAL FITNESS ASSESSMENT. Assess your performance in the different
physical fitness tests.
Objective: To assess the performance of the students in the different fitness tests

My Fitness Profile in Health and Skill-Related Physical Fitness

Part A
Name: __________________________ Grade & Section: ______________
Date: ___________
Age: ________ Height: _____________
Weight: ____________
Resting Heart Rate: ________________ Maximum Heart rate: ________________
Target Heart Rate Zone: _________________
Part B
Pre-Test Date Post-Test Date
Fitness score score
Remarks
Test Trial Trial Interpretation Trial Trial Interpretation
1 2 of score 1 2 of score
Curl-up*
Push-up*
Trunk Lift
50- yard
Dash*
1-foot
stand
* Trial 2 is not necessary in this test
Procedure:
Fill in the information needed in Part A and B.
• Perform warm-up before taking the fitness tests.
• After the fitness tests, perform cool down exercises.

Definition of Leisure, Play, and Recreation

Concept Definition
Leisure as time Leisure is time free from obligation, work, (paid or unpaid),
and task required for existing (sleeping, eating).
Leisure as activity Leisure is a set of activities that people engage in during
free time – activities that are not work-oriented or that
do not involve life maintenance tasks such as household
cleaning or sleeping.

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Play Play is an imaginative, intrinsically motivated, non-serious,
free chosen, and actively engaging activity.
Recreation Recreation is an activity that people engage in during their
free time, that people enjoy, and that people recognize as
having socially redeeming values and generates a general
sense of well-being.

Benefits of Recreational Activities

• Enhances personal growth
• Helps to build self-esteem and confidence
• Reduce tension and anxiety
• Encourage spiritual renewal and personal growth
• Increases mental relaxation
• Generates a general sense of well-being
• Teaches positive conflict resolution skills
• Provides alternatives to self-destructive behaviors

The Battery tests

A. Curl-ups
Purpose: To measure the muscular endurance of the abdominal muscles
Equipment: exercise mat (optional), a measuring strip that is 30 inches long and 4.5
inches wide.
Procedure:
1. Lie flat on your back with your knees bent at 140 degrees angle. Feet flat on
the floor and legs slightly apart. The arms should be straight, in line with your
trunk and palms resting on the floor or mat.
2. Have one of your partners pace the measuring strip under your knees on the
floor or mat so that your fingertips rest on the edge of the measuring strips.
3. Star to curl up your torso using the abdominal muscles until your fingers
reached the other side of the measuring strip. Keep your heels in contact with
the floor or mat. Do as many curl-ups as you can with the maximum of seventy-
five.
4. Record your result.
B. Push-ups
Purpose: To measure the strength of the arms and shoulder girdle
Equipment: Stopwatch
Procedure:
1. Boys: Begin with the common push-up position. The body is supported by the
hands and toes. Keep your upper body straight.
Girls: begin with the push-up position with the weight placed on the hands and
knees. Push with the arm until these are fully extended.
2. Try to lower your body until your chin or chest touches the floor. Perform as
many as you can in one minute.
3. Count the number of push-ups done correctly. Record the results.

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C. Trunk lift
Purpose: To measure the upper back and trunk flexibility
Equipment: exercise mat (optional), ruler
Procedure:
1. Begin by lying on prone (planking) position. Your leg should be straight with
your hands are under your thighs.
2. Extend your arms forward with one hand placed on top of the other.
3. Lift your chin slowly (as high as possible) while your partner holds on your legs.
Hold the position for about 3 seconds.
4. Another classmate will measure (using a ruler) the distance between your chin
to the floor. You may have 2 trials and record the best results.
* 9 – 12 inches (healthy zone) for boys and girls.
D. 50-meter dash - (optional) only with adequate space to perform the battery test.
Purpose: To evaluate speed
Equipment: Stopwatch
Procedure:
1. Position the starter at the finish line with a stopwatch. The starter will shout
“ready”, “set” and “go”.
2. At the “Go” signal, sprint as fast as you can to the finish line.
3. Record your time.
E. One-foot stand
Purpose: To evaluate balance by holding the position for a maximum of 60 seconds.
Equipment: Stopwatch and flat surface
Procedure:
1. Test your balance by standing on one foot. Bend the other leg and place the
other foot on the inside of the supporting leg.
2. Placed your hands on your waist. Raise the heel of the supporting foot off the
floor at a given signal. Maintain balance as long as you can.
3. Stop this test if you lose your balance or 60 seconds is over.
4. Record your score.

Balance Scores (in seconds)

Skill Level
Boys Girls
37 or
Good to better longer 23 or longer
Average 15 to 36 8 to 22
Fair 5 to 14 3 to 7
Low 0-4 0 -2

Experience the wonder of Yoga Exercise

Yoga - a Hindu spiritual and ascetic discipline, a part of which, including breath control,
simple meditation, and the adoption of specific bodily postures, is widely practiced for
health and relaxation.
Benefits of Yoga exercise
1. It increases respiratory efficiency.
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 2. It improves posture and balance.
3. It increases one’s endurance and energy.
4. It improves one’s memory, concentration, mood and self-actualization.
5. It decreases anxiety and depression.
6. It is relaxing. It has slow dynamic and static movements.
7. It has a low risk of injuring the muscles and the ligaments
8. It increases one’s flexibility and is good for muscle toning.
9. It is the best way to build core strength.
10. It test mental endurance and physical stamina.
11. It is a good form of meditation.
Let’s get started!
Study and perform the eight foundation postures presented.

Downward Facing Dog Position

Mountain Pose

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Warrior Pose I

Warrior Pose II

Extended Side Angle

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Triangle Pose

Cat-Cow Stretch

Staff Pose

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Activity – The Extra Challenge – Do the Hip-hop Cardio
Hip-Hop Aerobics
Hip-hop aerobics get your heart pumping and your body moving. Do some
street dancing while you kick up your cardio with popping and locking, breaking, top
rocking, jerking, freezes, spins, and slides.

Benefits of Hip-Hop Aerobics

• Calorie and fat burning workout
• Improves coordination, flexibility,
and agility
• Increases aerobic fitness
• Improves stamina and endurance
• Encourage confidence
• Develop social skills and values
• Having a positive mind
• Improve mental functioning

Basic Hip-hop Steps

Glide Step
Starting with the right foot, slide to the right then slide to left starting with the left foot
Make it single-single-double slide step
Extend arms sideward left when sliding to the R then reverse direction

Box Step
Cross right foot over left foot, cross left foot right (counts 1,2). Pull right foot back then
pull left foot back (counts 3 &4).
Stomp right foot then punch right arm downward then reverse side (counts 5,6).
Round arm to the chest (counts 7,8).
Pump Step
Starting with the right foot, step side then close left foot with arm pumping at chest
level (counts 1,2,3,4)
Pull Down
Starting with the right foot, slide to the right and push down right arm and pull up left
leg up (counts 1,2).
Repeat starting with left foot (counts 3 & 4).
Turn Step
Starting with the right foot, do a 3-step turn to the right and snap both fingers down
(counts 1,2,3,4).
Repeat starting with the left foot.
Jumping Jack Changes
Jump out, extend both arms sideward, jump in extend both arms upward (repeat 2x)
(counts 1,2,3,4,).
Cross right foot over left (ball change), repeat with left foot (counts 5,6,7,8).

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Hip-hop Wave
Wave right arm upper up moving to the right (counts 1,2), repeat moving to the left
(counts 3 4).
Repeat 2x
Cool Walk
Starting with the right foot, walk forward with knees slightly bouncing, swing left arm
forward (as your walking): repeat with left swinging right arm foot (counts 1,2,3,4).
Repeat 4x
Shoe Tap
Start with a simple toe tap with the right foot moving forward closing left to right, then
moving backward (counts 1,2,3,4).
Repeat starting with the left foot (counts 5,6,7,8).
Hip Roll
Bend both knees and push hips to the right and cross step left (ball change) (counts
1,2,3,4).
Repeat moving the left (counts 5,6,7,8)

Activity. Perform simple hip-hop aerobics routine using the basic hip-hop steps to
improve cardiovascular endurance.
CREATE your own video doing hip–hop aerobic using the basic steps in hip-hop and
describe what you have observed while performing the activity.

_______________________
_______________________
_______________________
_______________________
My Hip-hop _______________________
_______________________
Aerobic _______________________
_______________________
Video _______________________
_______________________
_______________________
______________________

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CHECK YOUR UNDERSTANDING

Q1. How do you perform the workout? Was it easy to perform? Why or why not?
Answer:
__________________________________________________________________________
__________________________________________________________________________
_______________________________________________________________________
Q2. What other health benefits did you achieve performing the hip-hop aerobic? Where
you satisfied with your performance? Why or why not?
Answer:
__________________________________________________________________________
__________________________________________________________________________
_______________________________________________________________________
Q3. Will you suggest hip-hop aero to your friends and family members as a good form
of exercise? Why or why not?
Answer:
__________________________________________________________________________
__________________________________________________________________________
_______________________________________________________________________

WHAT I HAVE LEARNED

CREATE your own video doing Yoga stretch exercises and describe what you have
observed while doing the activity.

_______________________________
_______________________________
_______________________________
_______________________________
_______________________________
_______________________________
My Yoga
_______________________________
_______________________________
Video _______________________________
_______________________________
_______________________________
_______________________________
_______________________________
_______________________________
_________________________

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CHECK YOUR UNDERSTANDING

Q1. How do you perform the workout? Was it easy to perform? Why or why not?
Answer:
__________________________________________________________________________
__________________________________________________________________________
_______________________________________________________________________
Q2. What other health benefits did you achieve performing the Yoga stretch exercises?
Where you satisfied with your performance? Why or why not?
Answer:
__________________________________________________________________________
__________________________________________________________________________
_______________________________________________________________________
Q3. Will you suggest Yoga stretch exercises to your friends and family members as a
good form of exercise? Why or why not?
Answer:
__________________________________________________________________________
__________________________________________________________________________
_______________________________________________________________________

MY WELLNESS PLAN
Create a wellness plan to improve/maintain present fitness levels. Write plans you wish
to attain after engaging in various fitness and recreational activities

MY WELLNESS PLAN
AREAS I WILL MY FITNESS TEST ACTIVITIES I WILL
IMPROVE/MAINTAIN RESULTS INDULGE IN

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NAME: _______________________________ GRADE&SECTION: ___________
DATE: ________ SCORE: _______

Physical Education

TEST I: Matching Type. Read and analyze each sentence in Column A. Write the
answer of your choice from column B to the space provided in column A.
A B

_____1. An illness that involves crucial

disturbances in eating behavior Overweight
_____2. BMI classification of individuals that weigh
about 10 to 20 pounds over Glow Food
the recommended weight. Emotional eating
_____3. Meat and eggs are the primary source of protein
that belong to this food group Carbohydrates
_____4. The consumption of large quantities
of food to suppress negative emotions Eating Episode
_____5. BMI classification of individuals that weigh
about 30 and above pounds over the
recommended weight Anorexia Nervosa

_____6. In performing Hip-hop aerobics, which fitness

component is mostly required? Fiber
_____7. The GO food is our source of energy
that we can get from foods rich in ______ Grow Food
_____8. An eating disorder characterized by
uncontrollable episodes of eating excessive Power
amount of food Bulimia Nervosa
_____9. An eating disorder characterized by
self-imposed starvation to lose or maintain weight Coordination
_____10. An eating disorder characterized by a
pattern of binge eating. Protein
Binge Eating
Obese
Eating Disorder

Test II: Enumeration

Give at least 5 health consequences of excessive body weight

11.

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12.
13.
14.
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Give the guide for Overload Principle on Physical activities and Exercises
16.
17.
18.
19.
Give 6 Basic Hip-Hop Steps
20.
21.
22.
23.
24.
25.
Google form link: https://forms.gle/KreP69a5puSfgrCA6

Reference:
http://www.whenwecrosswords.com/crossword/crossword_puzzle%3A_active_recre
ation/837664/crossword.jsp
Deped Grade10 LM P.E. and Health pp. 73 – 75
Deped Grade10 LM P.E. and Health pp. 73
Deped Grade10 LM P.E. and Health pp. 74 – 81
Deped Grade10 LM P.E. and Health pp. 93
https://www.youtube.com/watch?v=j97SSGsnCAQ
https://www.youtube.com/watch?v=2HTvZp5rPrg
https://www.youtube.com/watch?v=k4qaVoAbeHM
https://www.youtube.com/watch?v=QbIrd6onJwQ
https://www.youtube.com/watch?v=0lfzG9jH6cM
https://www.youtube.com/watch?v=S6gB0QHbWFE
https://www.youtube.com/watch?v=kqnua4rHVVA
https://www.youtube.com/watch?v=ud7zXNf_qlg
Deped Grade10 LM P.E. and Health pp. 94 – 96
https://www.youtube.com/watch?v=mK_rsgrgAKkReference:
https://www.youtube.com/watch?v=CA10Go4H4Zs
https://www.youtube.com/watch?v=MNePEi7m7rM
https://www.youtube.com/watch?v=CmrjN2P5MOQ
https://www.youtube.com/watch?v=0-2vtAyYAtk
https://www.youtube.com/watch?v=3GgkyZLNZkA
https://www.youtube.com/watch?v=2RsNDTbUBr8
https://www.youtube.com/watch?v=Ar9kOpopEF8
https://www.youtube.com/watch?v=Vm0j4E6I8qE
https://www.youtube.com/watch?v=s5Btyc_io4U
https://www.youtube.com/watch?v=2fpCuzYzRHE
Deped Grade10 LM P.E. and Health pp. 97 – 99
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 Development Team of the Module
Writer: LYRA OMOYON-TI, IRENEO DAVID-TI, RUBEN ROQUE-TI, AMALIA BELDIA-
TI
Editors:
Content Evaluator: EVANGELINE LOBO- TI, JOHN REY AMANO HT-III
Language Evaluator: EVANGELINE LOBO-TI
Reviewer: JOHN REY C. AMANO, HTIII
Illustrator: AMAPOLA ESPOS
Layout Artist: MELANIE D. GATANELA
MA. CRISTNA M. JAVIER
Management Team: DR. MARGARITO B. MATERUM, SDS
DR. GEORGE P. TIZON, SGOD Chief
DR. ELLERY G. QUINTIA, CID Chief
MR. SHOJI G. GERONA, EPS, MAPEH
DR DAISY L. MATAAC, EPS – LRMS/ALS

For inquiries, please write or call:

Schools Division of Taguig City and Pateros Upper Bicutan Taguig City

Telefax: 8384251

Email Address: sdo.tapat@deped.gov.ph

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