QUARTER 2

) G10
MAPEH(Physical Education
 Republic Act 8293, section 176 states that: No copyright shall
subsist in any work of the Government of the Philippines. However,
prior approval of the government agency or office wherein the work is
created shall be necessary for exploitation of such work for profit.
Such agency or office may, among other things, impose as a condition
the payment of royalties.

Borrowed materials (songs, stories, poems, pictures, photos, brand

names, trademarks, etc.) included in this book are owned by their
respective copyright holders. Every effort has been exerted to locate
and seek permission to use these materials from their respective
copyright owners. The publisher and the authors do not represent nor
claim ownership over them.

This module was carefully examined and revised in

accordance with the standards prescribed by the DepEd
Regional Office 4A and CLMD CALABARZON. All parts and
sections of the module are assured not to have violated any
rules stated in the Intellectual Property Rights for learning
standards.
The Editors
PIVOT 4A Learner’s Material
Quarter 2
First Edition, 2020

PIVOT 4A CALABARZON PE G10

 MAPEH
(Physical Education)

Grade 10
Job S. Zape, Jr.
PIVOT 4A Instructional Design & Development Lead

Ronald Lozano
Content Creator & Writer

Jhonathan S. Cadavido and Abigail P. Asunto Internal

Reviewers & Editors

Lhovie A. Cauilan
Layout Artist & Illustrator

Jhucel A. del Rosario & Melanie Mae N. Moreno

Graphic Artists & Cover Designers

Ephraim L. Gibas
IT & Logistics

Published by: Department of Education Region IV-A CALABARZON

Regional Director: Wilfredo E. Cabral
Assistant Regional Director: Ruth L. Fuentes

PIVOT 4A CALABARZON PE G10

Guide in Using PIVOT 4A Learner’s Material

 For the Parents/Guardians
This module aims to assist you, dear parents, guardians, or siblings of the
learners, to understand how materials and activities are used in the new
normal. It is designed to provide information, activities, and new learning
that learners need to work on.
Activities presented in this module are based on the Most Essential
Learning Competencies (MELCs) in MAPEH-PE as prescribed by the
Department of Education.
Further, this learning resource hopes to engage the learners in guided and
independent learning activities at their own pace. Furthermore, this also
aims to help learners acquire the essential 21st century skills while taking
into consideration their needs and circumstances.
You are expected to assist the children in the tasks and ensure the
learner’s mastery of the subject matter. Be reminded that learners have to
answer all the activities in their own notebook.

For the Learners

The module is designed to suit your needs and interests using the
IDEA instructional process. This will help you attain the prescribed grade-
level knowledge, skills, attitude, and values at your own pace outside the
normal classroom setting.
The module is composed of different types of activities that are arranged
according to graduated levels of difficulty—from simple to complex. You are
expected to :
a. answer all activities on separate sheets of paper;
b. accomplish the PIVOT Assessment Card for Learners on page
38 by providing the appropriate symbols that correspond to your
personal assessment of your performance; and
c. submit the outputs to your respective teachers on the time and
date agreed upon.

Parts of PIVOT 4A Learner’s Material

K to 12 Learning
Descriptions
Delivery Process

PIVOT 4A CALABARZON PE G10

 This part presents the MELC/s and the desired
What I need to know

Introduction
learning outcomes for the day or week, purpose of
the lesson, core content and relevant samples.
This maximizes awareness of his/her own
knowledge as regards content and skills required
What is new
for the lesson.

What I know This part presents activities, tasks and contents

Development

of value and interest to learner. This exposes

him/her on what he/she knew, what he/she does
What is in not know and what he/she wants to know and
learn. Most of the activities and tasks simply and
directly revolve around the concepts of
What is it developing mastery of the target skills or MELC/s.

In this part, the learner engages in various tasks

and opportunities in building his/her knowledge,
Engagement

What is more
skills and attitude/values (KSAVs) to
meaningfully connect his/her concepts after
doing the tasks in the D part. This also exposes
him/her to real life situations/tasks that shall:
What I can do ignite his/ her interests to meet the expectation;
make his/her performance satisfactory; and/or
produce a product or performance which will help

What else I can do

This part brings the learner to a process where

Assimilation

What I have learned he/she shall demonstrate ideas, interpretation,

mindset or values and create pieces of
information that will form part of his/her
knowledge in reflecting, relating or using them
effectively in any situation or context. Also, this
What I can achieve part encourages him/her in creating conceptual
structures giving him/her the avenue to integrate
new and old learnings.
This module is a guide and a resource of information in understanding the Most
Essential Learning Competencies (MELCs). Understanding the target contents and
skills can be further enriched thru the K to 12 Learning Materials and other
supplementary materials such as Worktexts and Textbooks provided by schools
and/or Schools Division Offices, and thru other learning delivery modalities,
including radio-based instruction (RBI) and TV-based instruction
(TVI).

PIVOT 4A CALABARZON PE G10

 Physical Activity, Exercise and Eating Habit
WEEKS
Lesson
1-8
I
This lesson was written for the grade ten students to assess physical activity,

At the end of this lesson, you are expected to recognize and perform
the different physical activity assessment, exercise, and eating habits and
promote physical fitness by engaging in moderate to vigorous physical
activities for at least 60 minutes a day in and out of school.

D
Learning Task 1:With the help of your guardian, older sibling, or the
internet, share at least five words, phrases, or sentences that you can
associate with the fitnes
word. Do this in your notebook.
s

FITNESS

exercise, and eating habits and develop physical fitness by engaging in moderate
to vigorous physical activities for at least 60 minutes a day in and out of school.
 Based on the words, phrases, or sentences you associated with the word fitness,
how important is it to you as a student?
Learning Task 2: Assess your wellness lifestyle by answering the following
questionnaire. Do this activity in your notebook.
Wellness Alway Nearly Ofte Seldo Neve
Lifestyle s Always n m r
Questionnaire
(5) (4) (3) (2) (1)

1. I
participate
in vigorous
aerobic
activity for
20 minutes,
3x a day.
2. I
participate
in strength
training
exercises
two or more
days per
week.
3. I perform
flexibility
exercises a
minimum of
2x per week.
4. I
maintain my
recommend
ed body
weight.
5. I eat 3
regular
meals
that
include a
wide
variety of
food
every day

6. I limit the
amount of
fats in my
diet on most
days of the
week
7. I eat
fruits and
vegetables
every day.
8. I
regularly
avoid
snacks,
especially
those high
in calories
and fat.
9. I readily
recognize
problems
and act on it
when I am
under
excessive
 tension and
stress.
10. I am
able to
perform
effective
stress
managemen
t
techniques.
11. I have
close friends
and
relatives
with whom I
can discuss
personal
problems
and
approach
for help
when
needed.
12. I spend
most of my
leisure time
in
wholesome
recreational
activities.

13. I can deal effectively with disappointments and

temporary feeling of sadness, loneliness, and
depression.

14. I can work out emotional problems without turning

to alcohol or violent behavior.

15. I associate with people who have a positive attitude

about life.

16. I do not spend time and talent worrying about

failures.
17. I wear a seatbelt, whenever I am in a car or vehicle.
18 .I do not drive under the
influence of alcohol nor read,
write or send text messages
while driving.

19. Avoid being alone in public places and staying out

until midnight.

20. I always keep doors and windows locked, especially

when I am alone at home.

21. I support community efforts to minimize pollution.

22. I use energy conservation tips and courage

others to do the same.

23. I study in a clean environment.

24.I participate in recycling programs in my

community.
 Health Nutrition Stress Emotional Personal Environment Ent
Related Management Well-being Safety Health & e r
Fitness Protections the
1. 5. 9. 13. 17. 21.
2. 6. 10. 14. 18. 22.
Score Rating Description
3. 7. 11. 15. 19. 23.
>17 Excellent Your answers show that you are aware of the
4. 8. 12. importance 16.
of this category
20. to your
24. health and
wellness. You are putting your knowledge to work for
Total: you by practicing good and healthy habits.
Rating
13 Good Your health practices in this area are good, but you
have room for improvement. Look again at the items
you answered with a 4 or lower and identify changes
that you can make to improve your lifestyle. Even
small changes often can help you achieve better

<12 Needs Your health risks are showing. You may be taking
Improvement serious and unnecessary risks with your health.
Perhaps you are not aware of the risks or what to do
about them. Most likely you need additional
information and help in deciding how to successfully
make the changes you desire. You can easily get the
information that you need to improve, if you wish. The
next step is up to you.

score
corresponding to
your answer for
each question in
the space provided below

Total the score for each specific wellness lifestyle category and obtain a rating
for each category according to the criteria provided below.

In your notebook, make a reflection based on the previous activity by answering the
given questions.
1. Are you aware of your family’s health history and lifestyle factors that may
negatively affect your health and fitness?
2. Do you accumulate at least 30 minutes of moderate-intensity physical activity five
days per week?
3. Do you make a constant and deliberate effort to stay healthy and achieve the
highest potential for well-being?
Learning Task 3: Perform the following warm-up exercises.

Getting Ready for the Activity!

• Wear appropriate attire such as rubber shoes, socks, t-shirts, shorts, and jogging
pants.
• Warm up first before performing the different fitness tests and physical activities.
• Follow the buddy system in performing fitness activities. The buddy system is a
partnership between the person doing the test and the person administering the
test.
• Check the availability and accessibility of the equipment to be used for the fitness
tests.
• Make sure that the facility is safe for the administration of the test.
Warm-up: An effective warm-up exercise should:
 Increase blood flow to the muscles;
 Increase muscle elasticity;
 Gently raise heart rate;  Increase mental alertness; and,
 Increase core body temperature.

Sample warm-up and stretching exercises

Neck Stretch
• Bend your head forward and slightly to the right.
• With your right hand, gently pull your head downward to
stretch your neck.
• Hold for about 16 counts. Repeat on the opposite side
Shoulder Rolls
 Stand in an upright position. Roll shoulders in a circular
motion forward to backward.
Side Arm Stretch
 Stand in an upright position. Extend the right arm to the left.
Use the left arm/hand to gently push the right arm towards
the body to straighten and stretch it. Hold the stretch for
16 counts. Repeat on the left arm.

Tricep Stretch
 Use the other hand to grasp the elbow and stretch your triceps

 Hold the stretch for 16 counts. Repeat on the opposite arm.

Stand with your feet shoulder

-width apart, one foot extend-

 Keeping the front leg straight, bend your rear leg, resting
both hands on the bent thigh.

 Stretch the hamstring muscles. Hold the stretch for 16

counts. Repeat on the opposite leg.

 Stand near a wall or a piece of sturdy exercise equipment

 Grasp your ankle and gently pull your heel up and back
until you feel a stretch in front of your thigh.
Hold for about 16 counts. Switch legs and repeat

 Sit on the floor. Extend your legs in front of your body.

 Bend your right knee, cross the right foot over the left knee and place on

• Place your left elbow on the right knee.

 Keep your abdominal muscles tight and back

straight. Keep your shoulders back and chin

 Place your right arm behind your right hip on

ing downward. muscle.

Hamstring Stretch

ed half a step forward.

Quadricep Stretch

for support.


Outer Thigh Stretch

E
the floor. up.

floor for support.

• Gently twist waist and shoulders to the right, looking behind the right shoulder.
• Feel the stretch in the right outer thigh.
• Inhale (breathe in) through your nose, and exhale (breathe out) through your
mouth, as you complete this stretch.
• Hold this stretch for 16 counts.
• Repeat on the opposite side to stretch your left outer thigh.
Inner Thigh Stretch
 Stand upright, with both feet facing forward, double
shoulder-width apart.

 Place your hands on your hips to keep your back

straight, slowly exhale, taking your body weight
across to one side.

 Avoid leaning forward or taking the knee of the bent

leg over your toes. As you increase the stretch, the
foot of the bent leg should point slightly outward.

 Repeat on the opposite side.

Calf Stretch

 Begin this calf stretch with your hands against the wall
and your leg to be stretched behind you.

 Keep your heel down, knee straight and feet pointing

forwards. Gently lunge forwards until you feel a stretch
in the back of your calf or knee.

 Hold for 16 counts and repeat with the other leg.

Knee Bends/Squat

 Plant your feet flat on the ground, about shoulder -

width apart.

 Point your feet slightly outward, not straight ahead.

 Look straight ahead. Bend your knees as if you were

going to sit back in a chair, keeping your heels on the
floor.

• Never let your knees extend beyond your toes.

• Pull in your abdominal muscles and keep your lower back in a near neutral
position (a slightly arched back might be unavoidable).
• In a controlled manner slowly lower yourself down so that your upper legs are
nearly parallel with the floor. Extend your arms for balance.

Other Warm-Up Exercises:

a. Hip Circles b. Alternate Cross Kicks Front

c. March on the Spot d. March Feet Apart

e. Knee Lifts f. Alternate Toe Touches Side

g. Waist Turns h. Jog in Place i. Jumping Jacks

j. Breathing Exercises k. Alternate Reach Up

 l. Lower Back Stretch m. Shin Stretch

If possible take a picture of yourself while performing the warm-up and stretching
exercise.

For the reflection, answer the given question in your notebook.

1. How was the experience in performing the warm-up and stretching exercises?
2. How did you perform the different warm-up exercises?

Being physically active can help you achieve a healthy weight and prevent excessive
weight gain. However, physical activity is also important to all other aspects of your
health. Benefits include sleeping better at night, decreasing your chances of
becoming depressed, and helping you look good. When you are not physically active,
you are more likely to have health problems, including heart disease, type 2 diabetes,
and high blood pressure.

The Good Dose of Exercise

You should increase the dose or amount of physical activity or exercise to see
changes in your fitness level. This is the overload principle, which is guided by the
FITT Principle that is composed of the following:
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 level of 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.

Learning Task 4: Perform the following exercises. You may use music to be more
energetic.

Stretch and Flexible Exercises

Exercise 1: Neck Stretches
Action: Slowly and gently tilt the head laterally. You may increase the
degree of the stretch by gently pulling with one hand. You may also
turn the head about 30 degrees to one side and stretch the neck by
raising your head toward the ceiling. Do not extend your head
backward, instead look straight forward.
Areas Stretched: Neck flexors and extensors; ligaments of the cervical spine.
Exercise 2: Arms Circles
Action: Gently circle your arms all the way around. Conduct the exercise
in both directions.
Areas Stretched: Shoulder muscles and ligaments.

Exercise 3: Side Stretch

Action: Stand upright, feet separated to shoulder width, and hands
on your waist. Now bend the upper body to the right, with the left
arm extends over the head, towards the right. Hold the final stretch
for a few seconds. Repeat on the other side.
Areas Stretched: Muscle and ligaments in the pelvic region.

Exercise 4: Body Rotation

Action: Place your arms slightly away from the body and rotate the
trunk as far as possible, holding the final position for several
seconds. Conduct the exercise for both the right and left sides of the
body.
Areas Stretched: Hip, abdominal, chest back, neck and
shoulder muscles, hip and spinal ligaments

Exercise 5: Chest Stretch

Areas Stretched: Deltoid and pectoral muscles; ligaments of the

Action: Lie on your side and move one foot back by flexing
the knee. Grasp the front of the lower leg and pull the ankle
toward the gluteal region. Hold for several seconds. Repeat
with the other leg.
Areas Stretched: Quadriceps muscle, Knee and ankle

Action: Stand against the wall or at the edge of a step and

stretch the heel downward, alternating legs. Hold the
stretched position for a few seconds.
Areas Stretched: Heel cord (Achilles tendon) Gastrocnemius
seconds.

shoulder joint.

Exercise 7: Quad Stretch ligaments

Exercise 8: Heel Cord Stretch and soleus muscles

Strength Training Without Weights

A. Flatten your Abs
 1. Twisting Crunches 2. Leg raises

B. Strength your Chest Muscles

1. Push-Up 2. Decline Push-Up

3. Knee Push-Up

C. Build your Lower Body Strength

1. Walking Lunge 2. Side Lunge

3. Tricep Dip 4. Squat

5. Prone Hold 6. Glute Lift

Learning TaskIn5:your notebook, answer the following:
1. Are the stated exercise above beneficial to improve your muscular
strength and flexibility? What other exercises or activities can you suggest
to maintain your level of fitness?
2. Did monitoring your exercises help you to keep track of your progress?
Why?
3. My performance could have improved more if ____________________.

If you want to start a personal exercise routine, always remember the

exercise safety guideline.
1. Select exercises that will involve all major muscle groups: chest,
shoulders, back, legs, arms, hip, and trunk.
2. Select exercises that will strengthen the core. Use controlled movements
and start with the -light
to moderate resistance.
3. Never lift weights alone. Always have someone work out with you in case
you need a spotter or help with an injury.
4. Warm -up properly before performing a light to moderate intensity aerobic
activity (5 to 7 minutes) and some gentle stretches for a few minutes.

5. Maintain proper body balance that involves good posture, a stable body position
and correct posture in sitting, lying and other exercise positions.
6. Breathe naturally. Inhale during the eccentric phase (bringing the weight down)
and exhale during the concentric phase (lifting or pushing the weight up).
7. At the end of each strength-training workout, stretch out for a few minutes to help
your muscles return to their normal resting length and to minimize muscle
soreness and risk of injury.

Aside from the given exercises, active recreation can also contribute to the
improvement of physical fitness.

Definitions of Leisure, Play, and Recreation.

• Leisure as time
Leisure is time free from obligations, work (paid and unpaid), and tasks required for
existing (sleeping, eating)
• Leisure as an activity
Leisure is a set of activities that people engage in during free time – activities that are
not work-oriented or do not involve life maintenance tasks such as housecleaning or
sleeping.
• Play
Play is an imaginative, intrinsically motivated, non-serious, freely chosen, and
actively engaging activity.
Recreation
Recreation is an activity that people engage in during their free time, which people
enjoy. People recognize it 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
• reduces tension and anxiety
• encourages 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

If you love walking during your leisure time, it can help to attain physical fitness.
Walking is generally considered a moderate physical activity, but it effectively
promotes metabolic fitness and overall health. It must be done intensely enough to
elevate the heart rate to target zone levels to achieve cardiovascular fitness. Take a
look at its health and fitness benefits:
20 Benefits of Walking
1. helps with weight management
2. accessible to everyone
3. doesn’t require special equipment
 6.
a
7. lowers low
-density lipoprotein (LDL) cholesterol (the “bad” cholesterol)
low
8. raises high
-density lipoprotein (HDL) cholesterol (the “good” cholesterol)

10.reduces the risk of some cancers

11.helps reduce risk and/or aids with the management of type 2 diabetes
12.helps maintains strong bones
13.reduces the risk of heart attack

16.reduces the risk of heart disease

19.helps maintain lean muscle tissue

To attain fitness you also should consider your eating habit. If your
BMI (Body Mass Index) classification is overweight or obese, take a look at
some weight loss strategies that would help you manage your weight
properly.
impact exercise

9. lowers blood pressure

14. less likely to lead to injuries

15. reduces stress

17.you don’t have to pay for it

18.builds aerobic fitness
 Make a commitment to change. You must accept that you have a problem and
decide that you really want to change.
 Incorporate exercise into the program. Choosing enjoyable activities, places, time,
equipment, and friends to work out will help you get motivated.
 Avoid automatic eating. Many people associate certain daily activities with eating,
for example cooking, watching television, or reading. Most foods consumed in
these situations lack nutritional value or are high in sugar and fat.
 Stay busy. People tend to eat more when they sit around and do nothing.

 Try “junior size” instead of “super size”. People who are served larger portions eat
more, whether they are hungry or not. Use smaller plates, bowls, cups, and
glasses.
 Eat slowly and at the table only. Eating at the table encourages people to take time
out to eat and deters snacking between meals. After eating, do not sit around the
table but rather clean up and put away the food to avoid snacking.
 Cut unnecessary items from your diet. Substituting water for a daily can of soda
would cut calories from your diet.
 Do not serve more food than you should eat. Measure food in portions and keep
serving dishes away from the table.
 Think positive. Avoid negative thoughts about how difficult changing past behaviors
might be. Instead, think of the benefits you will reap, such as feeling, looking, and
functioning better, plus enjoying better health and improving the quality of life.

The risk of being obese and overweight will bring a lot of health problems to many
individuals. Read the health consequences accompanied by being obese. Manage your
weight properly while you are still young and influence the people around you by
setting good examples of how you can be fit and healthy.
Health Consequences of Excessive Body Weight Being overweight or obese increases
the risk for:
• high blood pressure
• type 2 diabetes
• congestive heart failure
• obstructive sleep apnea and respiratory problems
• poor female reproductive health (menstrual irregularities)
• psychological disorders (depression, eating disorders, distorted body image,
discrimination, and low self-esteem)
• shortened life expectancy
• decreased quality of life
• gallbladder diseases
• stroke
• gout
Eating disorders
Eating disorders are illnesses that involve dangerous disturbances in eating
behaviors thought to stem from some environmental pressures. These disorders are
characterized by an intense fear of becoming fat, which does not disappear even when
the person is losing weight in extreme amounts.
Take a look at the following eating disorders:
• Anorexia nervosa – an eating disorder characterized by self-imposed starvation to
lose and maintain very low body weight due to a false/ distorted perception of
being fat
• Bulimia nervosa – an eating disorder characterized by a pattern of binge eating
and purging in an attempt to lose weight and/or maintain low body weight
• Binge-eating disorder – an eating disorder characterized by uncontrollable
episodes of eating excessive amounts of food within a relatively short time
• Emotional eating – the consumption of large quantities of food to suppress
negative emotions

The combination of diet and exercise leads to greater weight loss. Exercise increases
the rate of weight loss and is vital in maintaining the ideal weight. Not only will
exercise maintain lean tissue, but those who exercise and remain physically active for
60 or more minutes per day can keep their weight off.

E
Learning Task 6: Supply the graphic organizer with the correct information about
diet. Do this task in your notebook.

Things to
consider in
making daily
diet.

Learning Task 7: Using the format below, create daily menu for your one week diet.
Do this activity in your notebook.
 Name:
Age:

BMI (Body Mass Index):

Breakfast Lunch Dinner

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

For your reflection, answer the following questions. Write your

answers in your notebook.

1. How do you make your diet schedule?

2. How was the experience while performing your schedule of diet?

3. Do you think this will help to manage your weight?

Learning Task 8: Perform the yoga exercise below. Record your performance and
send it to your teacher if possible.
In this activity, you will be given opportunities to learn basic movements and
positions in Yoga. Mastering the poses will help you strengthen and stretch your

Follow the procedure carefully.

Perform the following warm
-up and stretching exercises before

upper back and side stretches

muscles, improve your posture, and prevent workout injuries. After mastering the
basics, you can already create your own combinations.

performing the yoga poses.

a. neck stretches
b.
c. lower back stretches
d. inner thigh stretch
e. hamstring stretch
f. groin stretch
g. calf stretch

your sides

bend your knees.

 Press your chest toward your knees, keep your eyes focused on your toes and press
your heels toward the floor.

2. Mountain Pose
• Stand on the yoga mat with your feet together.
• Gently rock back and forth on the balls of your feet and your heels to spread your
weight evenly across the base of your feet.
• Bend your knees slightly and then straighten them again to help loosen your
joints.
• Curl your pelvic bone up slightly so that your tailbone continues the straight line
of your spine. Your goal is to align your hips so that you’re not putting any extra
pressure on your back or your knees.
• Extend your spine upward by lifting the chest away from the stomach. Lengthen
the back of your neck and press down into the floor with your feet and rest in this
neutral position.
• Raise your arms to the ceiling and gaze forward.

3. Warrior Pose I
• Step your left foot toward the back of your mat to come into warrior pose
• Bring the left heel to the floor and turn the left toes out to about a 45-degree
angle. Begin to bend the right knee over the right ankle.
• Inhale while bringing your arms up over your head. The arm position can vary
according to the mobility in your shoulders.
• The classic position is with the palms touching overhead. However, you may
choose to keep the palms separated at shoulder’s distance apart or even bend at
the elbows and open your arms like a cactus.

4. Warrior Pose II
 Step or lightly jump with your feet 3-1/2 to 4 feet apart. Turn your left foot out by

90 degrees, the heel should be opposite your right arch. Raise your arms out to

 Exhale and bend your left knee over the left ankle, so that the shin is

 Stretch the arms with the shoulder blades parallel to the floor. Keep the
sides of the torso and the shoulders directly over the pelvis. Press the
tailbone slightly toward the pubis. Turn the head to the left and look over
your fingers.

 Maintain the position for 30 seconds to 1 minute. Inhale as you come up.
Repeat using the right foot.
 the sides, parallel to the floor, shoulders down, palms facing the ground.
perpendicular to the floor.

6. Triangle Pose


hips. the floor.

comfortably.
• Raise your left arm towards the ceiling, with your palm facing forward.
Gaze at your outstretched hand.
• As you inhale, come up, bring your arms down to your sides and straighten your
feet. Repeat on the other side.

7. Cat-Cow Stretch
• Begin with your hands and knees on the floor, palms facing downward, shoulders
directly over the wrists, and hips directly over the knees.
• Curl your toes under to stretch your foot arches. Inhale and slowly arch your back

 Release your feet to neutral, so the tops are resting on the floor. On the
exhale, round the lower back (Cat), gently contracting the abdomen.
Repeat six times and increase your range of motion with each repetition.

8. Staff Pose

 Sit with your legs straight out in front of you on the floor. The feet are
hip-width apart.

 Activate the leg muscles by pressing out through the ball of the foot with
the inner and outer heel. Drop the shoulder blades down the back.

 Inhale and lengthen the spine up the crown of the head.

 Tuck your chin in slightly. Stretch the abdominal muscles away from the
lift of the chest. Bring the gaze directly in front of you and breathe
normally.

(Cow), lifting the chest up and away from the abdomen and extending your
tailbone toward the ceiling.
bric for Evaluation

tors O VS S NI P
5 4 3 2 1
res correctly with mastery.

res correctly, with mastery,

nes while doing the

ude towards the activity.

Performs without any assistance from anybody

yet with mastery

Performs without any assistance from anybody

but with minimal errors

Performs with little assistance from teacher

and/or classmates and with minimal errors

Performs with little assistance from teacher

and/or classmates and with many errors

Shows no interest in coping with the challenges

in the activities given

Learning Task 9: Based on the FITT principle, create an exercise plan that is suited to
you. Consider the result of your physical fitness test for you to know which
component you need to develop. Do this task in your notebook.

My Exercise Plan

HRF FREQUENCY INTENSIT TIME TYPE

Component Y
(Identify days in a week for your (Amou (Nature
activity) (Light, nt of of
moderate time Activit
 , heavy/ spent y)
vigorous for the
) activity
)
Example: 3 times/week Moderate 30-45 (Aerobic
Cardiovascul Intensity min./da Exercise
ar y Specific
to
Dance)
Cardiovascul
ar

Muscular
Strength and
endurance

Flexibility

Answer the following questions in your notebook.

1. What are the things you considered in creating your personalized exercise plan?

2. How will this plan help you to be fit?

Learning Task 10: Create a schedule of your exercise using the activity log below. Do
this in your notebook.

Time Sun Mon Tue Wed Thu Fri Sat

6:00 -
7:00
AM
7:00—
8:00
AM
8:00—
9:00
AM
9:00—
10:00
AM
10:00—
11:00
AM
11:00—
12:00
NN

12:00—
1:00 PM
 1:00—
2:00 PM

2:00—
3:00 PM

4:00—
5:00 PM

5:00—
6:00 PM

6:00—
7:00 PM

7:00—
8:00 PM

8:00—
9:00 PM

Learning Task 11: In your notebook, make a two week fitness diary. The
content of your diary should be your journey in performing your fitness
program. Use the format below for your fitness diary.

Date: ______________
Day: ____________
My Fitness Journey
___________________________________________________________
___________________________________________________________
___________________________________________________________
___________________________________________________________
___________________________________________________________
___________________________________________________________
___________________________________________________________
___________________________________________________________
___________________________________________________________
___________________________________________________________
_________________________________________________________

Answer the given questions in your notebook.

1. After accomplishing the two weeks execution of your plan, what is your
greatest realization?
2. Is there changes after two weeks in your physique?

3. What values you have gained while performing your two weeks exercise plan?

PIVOT 4A CALABARZON
Learning Task 12: In this task, you will get involved in recommending exercises and
activities that will enhance your understanding of nutritional needs. Read the
procedures carefully. Do this task in your notebook.

Procedures:
1. Read the daily diets of three teenagers with different activities or lifestyles.

a. Jason is a tennis player. He wants to maintain his weight for an upcoming

competition and starts curbing his diet by eating only bread and water. He is
training daily and works hard to master the skills required in the sport.
b. Juliana is a teenager who doesn’t have many activities except watching television
and reading books and magazines. She eats large amounts of food in one sitting
and watches television while eating junk food. She is gaining so much weight but
doesn’t indulge in any sport or exercise.
c. Guia is a gymnast who maintains an ideal weight. She eats a lot of vegetables and
fruits and consumes fats, sugar, and sodium in moderation. She avoids junk
foods, eats a balanced diet with complex carbohydrates and plenty of water.

2. Analyze if the diet supports the nutritional needs of teenagers.

3. Give your comments and suggestions regarding the proper diet for the adolescents’
nutritional needs.

Answer the following questions in your notebook.

1. What did you consider in giving your advice and recommendations?
2. How do your understanding and knowledge of proper diet and nutrition affect your
actions and suggestions?
3. Were you satisfied with your suggestions? What were your insights and learnings
from the different situations presented?
Learning Task 13: In a short bond paper, make a poster showing the importance of
Physical fitness and good eating habits to you as a teenager.

Criteria for Rating

Indicators O VS S NI P
5 4 3 2 1
Creativity
—The use of imagination and art elements

Presentation
—Neatness of output

Originality
—The uniqueness of the output

Relevance
—Theposter reflects the understanding
on the
topic.

A
Learning Task 14:
Identify the following. Write your answers in your
notebook.
1. It is a set of activities that people engage in during– free
activities
time
that are not work-oriented or that do not involve life maintenance tasks
such as housecleaning or sleeping.
2. It refers to how often you involve yourself in regular physical activity or
exercise.

3. It refers to how long you should engage in a specific physical activity.

4. It refers to how hard you should exercise or the level of difficulty of your physical
activity.
5. It refers to the kind of exercise or physical activity you should engage in.
6. It is an imaginative, intrinsically motivated, non-serious, freely chosen, and
actively engaging activity.
7. It is an activity that people engage in during their free time, which people enjoy.
People recognize it as having socially redeeming values and generates a general
sense of well-being.
8. It is an eating disorder characterized by binge eating and purging to lose weight
and maintain low body weight.
9. It is the consumption of large quantities of food to suppress negative emotions
Learning Task 15:
WriteTRUEif the statement is correct
FALSE
andif it is
incorrect. Write your answers in your notebook.
1. Walking is a moderate exercise.
2. Good eating habits can help to manage your weight.
3. Eating disorders are illnesses that involve dangerous disturbances in
eating behaviors thought to stem from some environmental pressures.
4. It is fine to wear maong pants when performing physical activity.
5. It is ok to perform a vigorous exercise without
-up or stretching.
warm

Learning Task In
16:
your notebook, do the following:
1. Discus the importance of-up.
warm

2. What are the consequences of excessive body weight?

3. Discuss the benefits of walking to an individual.

being fat
4. What are the different exercise safety guidelines you should need to remember?

5. How important this lesson to you as a teenager?

Learning Task 17: Identify the following exercise. Write your answers in your
notebook.

1. 2.

3 . 4.

5 . 6.

7 . 8.

9. 10.

Learning Task 18: Relate the quotations

to the lesson discussed. Write your
answers in your notebook.

“Take care of your body.

It’s the only place you have to live.”
- Jim Rohn

“Poor eating habit developed at an early age

lead to a life time of real health consequences”
- Richard J. Codey_

Learning Task 19: Complete the statements below. Write your answers in your
notebook.

In this lesson, I realized that _________________________________________.

In this lesson, I learned that _________________________________________.

In this lesson, I discovered that ______________________________________.