Pe10 q1 Mod1 Lifestyleandweightmanagement v5

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Pe10 q1 mod1 lifestyleandweightmanagement v5
Physical Education (Western Philippines University)
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10
PHYSICAL EDUCATION
Quarter 1 – Module 1:
Lifestyle and Weight Management 1
Department of Education. Republic of the Philippines

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Physical Education – Grade 10

Alternative Delivery Mode
Quarter 1 –Module 1: Active Recreation- Lifestyle and Weight Management 1
Second Edition, 2021
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
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impose as a condition the payment of royalties.
Borrowed materials (i.e., songs, stories, poems, pictures, photos, brand
names, trademarks, etc.) included in this module 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
authors do not represent nor claim ownership over them.
Published by the Department of Education

Secretary: Leonor Magtolis Briones
Undersecretary: Diosdado M. San Antonio
Development Team of the Module
Writers: Ariel C. Sumampong, Jundel P. Boado, Arnel P. Pagdato

Editor: Ronel E. Alemania
Reviewer/s: Ernesto D. Recina Jr., EPS-MAPEH
Susan M. Saa
Management Team
Chairperson: Arturo B. Bayocot, CESO V
Regional Director
Mala Epra B. Magnaog, PhD
CLMD Chief ROX
Neil A. Improgo, PhD
Regional EPS-LRMS
Bienvenido U. Tagolimot, Jr., PhD
ADM Coordinator
Elbert R. Francisco, PhD
CES-CID
Rejynne Mary L.Ruiz ,PhD
LRMS In Charge
Ernesto D. Recina Jr.
EPS-MAPEH
Daryl L. Macario
ICT Coordinator
Jeny B. Timbal
PDO II
Shella O. Bolasco
Division Librarian II

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Overview
Welcome to the world of Physical Education! within the 21st century,
educational reform acknowledges and encourages public secondary education to
make changes within the mindset of learners. They ought to consider having
healthiness through fitness activities which are the key to face all the challenges in
life. Fitness could be a universal concern. In whatever activities and undertaking you
are doing; your fitness should be considered if you are to perform them effectively
and efficiently. Fitness is not only for athletes, sportsmen, PE teachers, and fitness
instructors but also for concern students, parents, and other members of the
community. If we are to become strong and productive members of our community,
we can address the basic requirement of such a goal, the sustaining base of any
endeavor we undertake, fitness.
This module introduces you to the importance of a healthy lifestyle and weight
management in the enhancement of your fitness. You will be provided with a variety
of fitness activities such as strength training, running, walking, yoga, and aerobic
dance exercises which in return, will lead you to a greater awareness of the right
food to eat, proper ways to manage your weight, and practice a healthy lifestyle. It is
expected thereafter that such fitness and health practices will be observed and
followed by you to influence the lifestyle of people in your community.
<We go for quality education and lifelong learners!=, this is the ultimate reason
why we crafted this module, the first Physical Education Module.
As you go from one page to another, you will discover a variety of exercises
designed for you. You will feel the convenience of performing each task in an easy
and safest way because you are already doing it on a day to day basis. The lessons
are across all disciplines/subjects. You can make use of the available technology on
hand like your smartphone or laptop and WIFI ready connections connected to the
internet at home. Moreover, all the activity procedures have clear examples and
concepts explanation for you to follow and perform best.
The Quarter I 3 Module 1 is divided into three lessons, namely:

Lesson 1 3 Warm-up Exercises
Lesson 2 3 Health and Wellness
Lesson 3 - Recreational Activities
Objectives
After going through this module, you are expected to:
1. Assesses physical activity, exercise and eating habits
PE10PF-Ia-h-39
2. Engages in moderate to vigorous physical activities for at least 60
minutes a day in and out of school
PE10PF-Ib-h-45
3. Expresses a sense of purpose and belongingness by participating in physical
activity-related community services and programs
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Overview
The clock is ticking. Are you becoming the person you want to be?
Fitness is a set of attributes that every one of us must have or achieve. In

whatever activities you do, your fitness should always be taken into reason as
you perform them well.
In this module, you are make known to the importance of a healthy
lifestyle and weight management in the development of your fitness. You will be
provided with a variety of fitness program and leisure activities to achieve proper
nutrition and moderate physical activity
It is expected thereafter that such fitness and health practices will be
observed and followed by you to influence the lifestyle of people in your
community.
Objectives
After going through this Lesson, you are expected to:

1. explain the concepts and importance of fitness;
2. perform a simple warm up exercise;
3. work with enthusiasm and cooperation; and
4. instill the importance of warm up exercise to maintain fitness.
Pre-Assessment
Multiple Choice:
Directions: Use a separate sheet of paper and pick the word/s that best
corresponds to your answer in a given statement.
1. How can one maintain an ideal body weight?

A. Balance the amount of food you eat
B. Believe in the power of your genes
C. Consult a doctor about an effective diet pill
D. Follow the latest diet trends
2. A desirable level of fitness can be achieved through at least how many

workouts per week?
A. 3 B. 4 C. 5 D. 6

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3. People who lead sedentary lifestyles are often referred to as

A. Athletes C. Low-Health-Risk People
B. Couch Potatoes D. Physically Fit
4. The following are positive outcome of personal fitness except .

A. Decreased flexibility C. Improved physical appearance
B. Enhanced self-esteem D. Improved posture and balance
5. Which of the following can help you determine which fitness and
recreational activities are realistic for you?
A. Common needs C. Figure
B. Fee D. Skills and attitude
6. How many servings from the bread, rice, cereal and pasta group should you
eat each day?
A. Four to Five C. Six to Eleven
B. One D. Two to Three
7. Which of the following is an example of a passive warm-up exercise?

A. Basketball lay-ups C. Whirlpool bath
B. Toe touch D. Walk around the gym
8. Which of the following would be a benefit of walking?

A. Helps build non-aerobic fitness
B. Helps low effect exercise
C. Helps regulate blood pressure
D. Helps with weight management
9. The term means having all dimensions of health

in good shape and equally balanced.
A. Fitness C. Nutrition
B. Lifestyle D. Wellness
10. Which of the following is not a benefit of warm-up exercise?

A. Decreased flexibility and muscular strength
B. Improved coordination and movement
C. Increased range of motion
D. Increased risk of injury

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Prior Knowledge
In the preceding lessons, you learned about many concepts related to

sports as form of active recreation. Now, let us learn more about your world
fitness by answering the following questions. Use a separate sheet of paper.
Your Personal Identity

1. List the characteristics, attitudes, beliefs, interests, activities, and
relationships that make up your personal identity. What adjectives best
describe you?
Honest Loyal Delivering inspiration

Brave Unselfish Welcoming Optimism
Compassionate Courageous Risk taker
Leader Showing respect Exhibiting confidence
2. List the activities or accomplishments that you most value in sports and
recreation4for example, winning moments, getting good team mates,
playing with friends. These can be accomplishments of your own or of
others, or goals you have for the future.
Student Athlete Gold Medallist Provincial meet

Honour roll Silver Medallist Regional meet
Most Valuable Player Bronze Medallist Palarong Pambansa
Presentation
What is your personal understanding of health and fitness? Do you

practice healthy living or are you someone who does not care at all? Welcome
to the first part of your journey on active recreation fitness lessons. In this
phase, you will be exposed to a variety of activities that would help you
understand the importance of a healthy lifestyle and weight management. Your
knowledge about the lesson will help you start building your own personal
fitness and wellness goals by engaging in active fitness recreational activities.
So, get ready to be fit and healthy! Let’s get started with your fitness journey!
Fitness Survey
Directions: In this activity, you will be asked to self-reflect on your fitness habits.
I. Learning Objective:
At the end of this activity, you can describe your health and fitness habits
and how it affects your personal lifestyle.
II. Materials:
• Pen

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III. Procedure:
1. Reflect on the different physical activities you had
participated/performed during the previous years. Write your answers in the
space provided. Use separate sheet of paper.
2. Then, compare your answers with the Fitness Survey

questionnaire below, put a check (/) mark on the appropriate column (yes) if you
did it or (no) for didn’t. Use separate sheet of paper.
Are you Into…? YES NO

Arobics Exercise
Breath Exercise
Brisk Walking
Cycling
Hiking
Jumping Kacks
Light Jogging
Lite Running
Slow Rope Skipping
Stair Climbing
Stationary Jogging
Strength Training
Yoga Exercise
Zumba Exercise
Your way of life, simply termed as lifestyle has great influence on your
health and fitness. Are you ready to discover more about your fitness journey?
Answer the wellness lifestyle questionnaire below to analyze your current
exercise habits.
Reflective Questions:
1. How do you feel about the different activities you are engaged in?
After performing the activities, I felt…
2. What influence your choice of exercise?

Gender
Age
Ethnic background
Education
Income Level
Attitude and Behavior
3. What challenge do you encounter in performing the activities?

Challenge of Initiative
Challenge of Resources

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Challenge of Knowledge
Challenge of Right Attitude
How do these activities affect you and your lifestyle?
Boosts mental health
Improves physical wellness
Relieve tension
4. How do you benefit from engaging in these activities?

I benefited from engaging in physical activities….
Concept Development
Warm up exercise or sometimes called limbering up is always the initial

phase of any exercise program. It is a light physical activity aimed at increasing
the body temperature to allow a gradual increase in the blood flow to the
muscles, ligaments, and tendons. Blood capillaries are opened up to allow
oxygenated blood to supply the muscle for contraction. Consequently,
individuals who directly engage in a vigorous activity without first warming up
often experience muscle cramps or get injured.
Normally, the warm up takes about 5-10 minutes. A good indicator if the
individual is already warmed up is the onset of a light sweat.
Cooling down after your workout allows for a gradual recovery of pre-
exercise heart rate and blood pressure.
Benefits of Warm-up
1. Increased range of motion.
2. Improved coordination and movement efficiency.
3. Decreased risk of injury.
4. Increased power output available from muscles.
5. Increased energy available from aerobic metabolism at the start of the
activity.
Activity
START BEING FIT – STRETCH IT OUT

In this activity, you will perform basic stretching and warm-up exercises to
condition your body in performing a variety of fitness activities. Take a picture of
yourself and send I to your teacher through Facebook account.
The Warming Effect
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.
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I. Procedure:
1. Perform the following warm-up exercises with safety precautions.
2. Observe proper posture and correct execution in doing the different
exercises.
A. Neck Stretch
• Bend your head forward and move to the
right slightly.
• With your right hand, gently
pull your head downward to stretch your neck.
• Hold for about 16 counts.
• Repeat on the opposite side.
B. Shoulder Rolls
• Stand in upright position.

• Roll shoulders in circular motion forward to
backward.
C. Side Arm Stretch

 Stand in 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 left arm.
D. Triceps Stretch
• Extend one hand down the center of your
back, fingers pointing downward.
• Use the other hand to grasp the elbow and
stretch your triceps muscle.
• Hold the stretch for 16 counts.
• Repeat on the opposite arm.
E. Hamstring Stretch
• Stand with your feet shoulder-width apart,
one foot extended half a step forward.

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• 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.
F. Quadriceps Stretch
• Stand near a wall or a piece of sturdy exercise
equipment for support.
• 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.
G. Outer Thigh Stretch

• Sit on the floor. Extend your legs in front
of your body.
• Bend right knee, cross right foot over left
knee and place on the floor.
• Place left elbow on right knee.
• Keep abdominal muscles tight and back
straight. Keep shoulders back and chin up.
• Place right arm behind your right hip on
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.
H. Inner Thigh Stretch

• Stand upright, with both feet facing
forward, double shoulder-width apart.
• Place your hands on your hips, in order
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.
I. Calf Stretch

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• 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.
J. 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.
Assessment
Reflection: (Complete the Unfinished Sentence)
1. How did you perform the different warm up and stretching exercises?
I was able to perform warm up exercises through…
2. What are the benefits of warm up and stretching exercises?
The benefits of warm up and stretching exercises are…
Application
My Personal Fitness Program Plan
As a grade 10 student, you already possess the necessary skills in

improving your fitness. Your task is to create a one-week fitness plan.
Use the format below. Use A4 Bond paper.
Name: ` Year and Section:
Weekly Exercise Plan
Date: to
(Month, Day) (Month, Day)

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My Fitness Goals: (List your specific and general goals)
Example:
Specific Goals:
• Improving muscular strength and endurance.
General Goals:
• Developing a more positive attitude about myself.
Generalization/ Synthesis
In clean A4 size bond paper, draw your body and think about your
perception of an ideal body of a person of your gender. If your drawing skills are
limited, provide written descriptions. Answer the question below.
 What differences do you see between your drawing/description of your own

body and that of your ideal?
The differences are…
MY BODY MY IDEA OF THE IDEAL BODY
Post Assessment
Multiple Choice:
Directions: Use a separate sheet of paper and pick the word/s that best

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1. Follow the latest diet trends Which of the following is not a benefit of warm-
up exercise?
A. Decreased flexibility and muscular strength
B. Improved coordination and movement
C. Increased range of motion
D. Increased risk of injury
2. A desirable level of fitness can be achieved through at least how many

workouts per week?
A. 3 B. 4 C. 5 D. 6
3. The term means having all dimensions of health

in good shape and equally balanced.
A. Fitness C. Nutrition
B. Lifestyle D. Wellness
4. How many servings from the bread, rice, cereal and pasta group should you
eat each day?
A. Four to Five C. Six to Eleven
B. One D. Two to Three
5. Which of the following can help you determine which fitness and
recreational activities are realistic for you?
A. Common needs C. Figure
B. Fee D. Skills and attitude
6. The following are positive outcome of personal fitness except .

A. Decreased flexibility C. Improved physical appearance
B. Enhanced self-esteem D. Improved posture and balance
7. Which of the following is an example of a passive warm-up exercise?

A. Basketball lay-ups C. Whirlpool bath
B. Toe touch D. Walk around the gym
8. Which of the following would be a benefit of walking?

A. Helps build non-aerobic fitness
B. Helps low effect exercise
C. Helps regulate blood pressure
D. Helps with weight management
9. People who lead sedentary lifestyles are often referred to as

A. Athletes C. Low-Health-Risk People
B. Couch Potatoes D. Physically Fit
10. How can one maintain an ideal body weight?
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A. Balance the amount of food you eat

B. Believe in the power of your genes
C. Consult a doctor about an effective diet pill
Overview
This lesson contains guidelines on how to maintain a healthy lifestyle and

assessment of your wellness lifestyle.
Objectives
At the end of this lesson, you are expected to start practicing some of the
guidelines and determine changes necessary for future health and wellness lifestyle.
Pre-Assessment
Multiple Choice:
Directions: Copy in a sheet of paper and encircle the letter that best
1. What is something you can do to be healthy?
A. Doing mental exercise C. Participating midnight activity
B. Eating innutritious foods D. Performing physical inactivity
2. How can you ensure that your wishes about your healthcare are known by
your family or friends?
A. By keeping it with myself C. By talking with family and friends
B. By not talking about it D. By writing down my wishes
3. Depression in can be hard to detect. However, the earlier it is detected the

easier it can be treated. Which of the following is a symptom of depression?
A. Complained about memory problems
B. Enhanced self-appreciation
C. Increased of energy
D. Increased interest in usual activities
4. Eating a healthy diet can help reduce the risk of developing health problems,
such as:
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A. Aneurism C. Heart disease

B. Binge disorder D. Stroke
5. The six dimensions of wellness include all of the following EXCEPT:

A. Dietary wellness C. Environmental wellness
B. Emotional wellness D. Spiritual wellness
6. Physical wellness includes:

A. Compassion C. Self-confidence
B. Self-awareness D. Selfless
7. Optimism, trust, and self-confidence are components of:

A. Emotional Wellness C. Physical Wellness
B. Interpersonal Wellness D. Spiritual Wellness
8. A capacity to think critically is an example of:

A. Emotional Wellness C. Interpersonal
B. Intellectual Wellness D. Spiritual Wellness
9. Best describes emotional wellness?

A. Being open to new ideas
B. Getting regular medical check-ups
C. Finding principles by which to live your life
D. Taking time to explore your thoughts
10. Exercise is mainly a component of .

Prior Knowledge
Word Puzzle
Directions: Make a word search from a word puzzle of Health and Wellness.
You can find the words in the grid by looking Diagonal, Forward,
Backward, Up, and Down. Circle them with a pencil or marker to
highlight letters. Use a separate sheet of paper.
Words
1. NUTRITION
2. FITNESS
3. EXERCISE
4. FAMILY
5. LIFESTYLE
6. WALKING
7. HEALTHY
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Presentation
How Active Are You?
An active lifestyle is progressively linked to health benefits. The health

risks come from being completely sedentary or mistaking a busy lifestyle for an
active one. What kind of activity is right for you?
Do the following physical activities with safety and precautions:
1. Walk around the leisure center for 3 minutes.

2. Jog for 3 minutes.
3. Jump rope for 2 minutes.
4. Do light aerobic activity for 10 minutes.
5. Do cool down and relaxation exercises for 2 minutes
Concept Development
Wellness is an active process of becoming aware of and making choices
toward a healthy and fulfilling life. Wellness lifestyle is more than being free from
illness, it is a dynamic process of change and growth. It is a state of complete
well-being.
The six areas of wellness lifestyle are: physical, emotional, intellectual,
spiritual, interpersonal and environmental.
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Activity
Fallacy or Fact
Directions: Identify whether the following statements are Fallacy or Fact. Write
your answer in your activity notebook.
1. All fats are bad for you.
2.Skipping meals will help you lose weight.
3.Sweating is a part of the physical activity process.
4.As long as people work out, they can eat whatever they want.
5.Regular exercise and a balance diet go hand in hand.
6.Exercise can turn fat into muscles.
7.Fat is the main fuel of the body.
8.The best time of the day to exercise is one that fits one’s schedule.
9.Warm up must be done before engaging physical activity.
10.Healthy young individuals do not require physical activity.
Assessment
Directions: Answer the following questions. Use separate sheet of paper.
1. What are you going to do to maintain healthy lifestyle?

When it comes to maintaining a healthy lifestyle, I will…
2. Do you consider yourself physically fit? Explain.
Yes/No …
3. Are you satisfied with your current body composition (including body
weight) and quality of life? If not, are you willing to do something
about it to properly resolve your problem?
I am satisfied with my current body composition because…
I am willing to do something with my current body composition because…
4. Do you weigh yourself regularly and adjust in energy intake and physical
activity habits if your weight starts to slip upward?
Yes…/No… why….
Application
Directions: How to stay healthy? Answer the question below following the model on
a separate sheet of paper.
Staying Healthy
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It is right to eat nutritious food.
Write 5 sentences about staying healthy. Use the term below as a guide.
take a bath enough sleep healthy diet

not to smoke healthy breakfast exercise
Generalization/ Synthesis
My Wellness Tracker
Directions: In the space provided, fill in the necessary information which

completes your wellness lifestyle. Use a separate sheet of paper.
Wake time: Sleep time: Date:
Weight:
Complexion:
Emotional Status:
MEALS OF THE DAY
Breakfast:
Snacks:
Lunch:
Snacks:
Dinner:
Post Assessment
Multiple Choice:
Directions: Copy in a sheet of paper and encircle the letter that best
1. What is something you can do to be healthy?

A. Doing mental exercise C. Participating midnight activity
B. Eating innutritious foods D. Performing physical inactivity
2. How can you ensure that your wishes about your healthcare are known by
your family or friends?
A. By keeping it with myself C. By talking with family and friends
B. By not talking about it D. By writing down my wishes
3. The six dimensions of wellness include all of the following EXCEPT:

A. Dietary wellness C. Environmental wellness
B. Emotional wellness D. Spiritual wellness
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4. Eating a healthy diet can help reduce the risk of developing health problems,
such as:
A. Aneurism C. Heart disease
B. Binge disorder D. Stroke
5. Depression in can be hard to detect. However, the earlier it is detected the

easier it can be treated. Which of the following is a symptom of depression?
A. Complained about memory problems
B. Enhanced self-appreciation
C. Increased of energy
D. Increased interest in usual activities
6. Optimism, trust, and self-confidence are components of:

7. Physical wellness includes:

A. Compassion C. Self-confidence
B. Self-awareness D. Selfless
8. A capacity to think critically is an example of:

A. Emotional Wellness C. Interpersonal
B. Intellectual Wellness D. Spiritual Wellness
9. Best describes emotional wellness?

A. Being open to new ideas
B. Getting regular medical check-ups
C. Finding principles by which to live your life
D. Taking time to explore your thoughts
10. Exercise is mainly a component of .

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Objectives
After going through this lesson, you are expected to:
1. explain the importance of recreational activities;
2. engage in worthwhile recreational activities that help improve level of fitness
of an individual;
3. utilize skills learned to sustain personal interest on recreational activities for
lifetime involvement; and
Pre - Assessment
Multiple Choice:
Directions: Choose the letter of the best answer. Write the chosen letter on a
separate sheet of paper.
1. In fitness walking, what component of physical fitness is developed?

A. Agility C. Flexibility
B. Cardiovascular endurance D. Speed
2. What do you call the activities done during one’s leisure time?
A. Curricular activities C. Fitness activities
B. Extracurricular activities D. Recreational activities
3. What refers to <how long you should engage in a specific physical activity=?
A. Frequency C. Time
B. Intensity D. Type
4. In doing recreational activities, which of the following should be considered?
A. Boring and tiresome C. Enjoyable and fun
B. Busy and hectic D. Playful and exciting
5. The purpose of recreational activities is to _______.
A. Alleviate one’s confidence C. Intensify aggressiveness
B. Boost our immune system D. Refresh oneself
6. In the FITT principle, which of the following refers to <how often you involve
yourself in regular physical activity=?
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7. Participation in active recreation is everyone’s responsibility. Which of the

following is the best reason for this?
A. To have a healthy lifestyle
B. To have fun, enjoyment and socialization
C. To keep a physically fit and healthy body
D. To maintain an ideal bodyweight
8. An individual is opted to rest or have easy days in between work out to

_____________.
A. allow muscle growth and development
B. avoid muscle soreness and injury
C. allow the body to recover
D. promote healthier body
9. What FITT principle refers to <what kind of exercises you should perform=?
10. Which of the following can help you determine which fitness and recreational
activities are realistic for you?
A. Cost C. Skills and attitude
B. Fitness level D. Social needs
Prior Knowledge
Previously in your last module, you learned about wellness and healthy
lifestyle guidelines. Now that you have learned the many factors that can affect one’s
lifestyle and weight management, you should be aware of the importance of
engaging in regular fitness activities.
Before you proceed in this module, you should have gained an idea about the
present level of participation in different physical activities. The Evaluation of your
current level of performance in physical activities is needed because it gives you
valid data on the areas to be improved or enhanced. It allows setting reasonable
fitness goals and planning not only suitable but enjoyable physical activities as well.
Presentation
The Good Dose of Exercises
To attain the maximum benefits of active recreational activity participation,

one should follow or apply different principles 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.
Understanding the FITT Principle
The acronym FITT stands for F 3 frequency, I-intensity, T-time, and T- type. To
better understand the meaning of the FITT principle, try to arrange the words in the
sentences to reveal the meaning of each terminology.
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Frequency refers to activity or exercise how often regular physical you involve in
yourself.
Intensity refers to how physical activity hard you or the level of difficulty of your
should exercise
Time refers to how a specific physical activity long you engage in should
Type refers to the you should engage in kind of exercise or physical activity
Recreation or Not?
Directions: Identify the following physical activities if they are recreational activity or
not. Write RA if recreational activity and NR if not. Use separate sheet of
paper.
_____1. Board games

_____2. Camping and hiking
_____3. Making arts and crafts
_____4. Playing sports
_____5. Dancing
_____6. Running
_____7. Walking
_____8. Twig weaving
_____9. Yoga exercise
_____10. Bonding with family
Concept Development
Recreational activities are those activities held during one’s leisure time.
Their purpose is to refresh oneself by doing activities that are considered by an
individual as enjoyable.
Active recreational activities are activities that require large body
movements such as running, throwing, or jumping or those that are sports-specific
movements.
Active recreational activities are highly recommended for health promotion.

These activities require more amounts of energy to be expended than usual energy
expenditure. This means that you
do activities that make you exert
more effort than what you usually
do.
To identify the intensity of

physical activity, we need to use
the Rate of Perceived Exertion
(RPE) chart. It is a chart that
assesses the intensity of exercise
based on how the participant
19

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feels; a subjective assessment of effort which ranges from 6 (very, very light) to 20
(very, very hard) with one (1) point increments in between.
Benefits of Recreational Activities
People of different ages can benefit from regular physical activity. Significant
health benefits can be obtained by engaging in moderate amounts of physical
activity on most, if not all days of the week. Participation in regular moderate
physical activity can lead to improved physical fitness.
Regular moderate physical activity means engaging in the relatively vigorous

bodily movement for 30 minutes to 1 hour that can elevate your heart rate. <Regular=
here refers to being active in most, if not all days of the week. About 3 to 4 times per
week or more are the recommended times of exercise for an individual. You may opt
to have rest days or easy days in between to allow your body to recover from
physical exertion.
Some of the benefits of engaging in recreational activities include;

 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 alternative to self-destructive behaviors.
Activity
Physical fitness is an individual’s concern; you should have an idea about the
present level of your participation in different physical activities. Evaluation of your
current level of participation in physical activities is important because it gives you
important data on the areas to be improved or enhanced. This allows setting
reasonable fitness goals and planning not only suitable but enjoyable physical
activities as well.
<MY WELLNESS PLAN=
Name: __________________________________ Date: _________
I. Objective:
To prepare a wellness plan in order to maintain your present fitness level.
II. Materials:
20

lOMoARcPSD|29155875
 Pen
 Paper
 format of wellness plan
 reading materials
 rubrics
 task cards
III. Procedure:
1. Prepare a wellness plan based on the results of your fitness assessment.

2. Write a plan you wish to attain after you engage in the various fitness and
recreation activities in this lesson.
3. Be creative. Those who are good at writing and arts can make an acoustic
poem using the word <Wellness= and create a collage or poster illustrating
the wellness theme.
4. Your creative product or output will be displayed in class.
5. Have a discussion on ways to stay fit and healthy.
Sample Format of Wellness Plan
Areas I will improve/maintain My fitness test results Activities I will indulge in
Application
Activity 3: My Recreational Activity Diary

Name: __________________________________ Date: _________
I. Objective:
To monitor daily engagement in different recreational activities for seven
(7) days.
II. Material/s:
 recreational activity diary form
 pen
III. Procedure:
1. Get a copy of the recreational activity form.

2. You are requested to log to your recreational activities for 7 days.
3. After, explain how you engage in those activities and indicate the
amount of time you actually devote to each activity.
4. You are encouraged to design your own diary following the given
format.
5. You will submit your diary to your teacher after you completed a
week entry in the diary.
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Sample format of Recreational Activity Diary
My Recreational Activity
Date: _________________
Day: __________________
Dear Diary,
Today, I engaged in the following recreational activities:

___________________________________________________
___________________________________________________
___________________________________________________
___________________________________________________
Rubrics for Scoring Your Recreational Activity Diary
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Generalization/Synthesis
Complete Me
Name: __________________________________ Date: _________
In this activity, your knowledge will be assessed through the statements that
you will complete below. You are encouraged to come up with your ideas based on
your understanding of the fitness concepts from the previous lessons and activities.
Copy the worksheet in your notebook.
Name: _______________________ Gr./Sec: ___________ Date: ________
Active recreation helps you in _______________. Regular participation in

any physical activity enhances one’s ___________ to perform _________.
Walking and running has many benefits like _____________, __________,
______________. On the other hand, strength training can also develop your
___________ and _________. _______ can be developed if one engages in
__________, ________ and _____________. Health and fitness can also improve
if one engages in ____________ and ___________ regularly. The ________ can
guide one as to what kinds of food to eat to maintain or improve weight too. My
favorite among the fitness activities in this lesson is____________
because___________. I believe that with my participation in active recreation, I
will improve my fitness, _____________ and may eventually help me in
influencing my __________ to improve their fitness too.
Post Assessment
Multiple Choice:
Directions: Choose the letter of the best answer. Write the chosen letter on a
separate sheet of paper.
1. In fitness walking, what component of physical fitness is developed?

A. Agility C. Flexibility
B. Cardiovascular endurance D. Speed
2. What do you call the activities done during one’s leisure time?
A. Curricular activities C. Fitness activities
B. Extracurricular activities D. Recreational activities
23

lOMoARcPSD|29155875
3. What refers to <how long you should engage in a specific physical activity=?
4. In doing recreational activities, which of the following should be considered?

A. Boring and tiresome C. Enjoyable and fun
B. Busy and hectic D. Playful and exciting
5. The purpose of recreational activities is to _______.

A. Alleviate one’s confidence C. Intensify aggressiveness
B. Boost our immune system D. Refresh oneself
6. In the FITT principle, which of the following refers to <how often you involve
yourself in regular physical activity=?
7. Participation in active recreation is everyone’s responsibility. Which of the

following is the best reason for this?
A. To have a healthy lifestyle
B. To have fun, enjoyment and socialization
C. To keep a physically fit and healthy body
D. To maintain an ideal bodyweight
8. An individual is opted to rest or have easy days in between work out to

_____________.
A. allow muscle growth and development
B. avoid muscle soreness and injury
C. allow the body to recover
D. promote healthier body
9. What FITT principle refers to <what kind of exercises you should perform=?
10. Which of the following can help you determine which fitness and recreational
activities are realistic for you?
A. Cost C. Skills and attitude
B. Fitness level D. Social needs
24

25
PRE- PRESENTATION POST
ASSSESSMENT LESSON 3 ASSESSMENT
LESSON 3 1. RA LESSON 3
1. B 2. RA 1. B
2. D 3. RA 2. D
3. C 4. RA 3. C
4. C 5. RA 4. C
5. D 6. RA 5. D
6. A 7. RA 6. A
7. C 8. RA 7. C
8. C 9. RA 8. C
9. D 10. RA
10. B 9. D
10.B
PRE – POST PRE – POST
ASSESSMENT ASSESSMENT ASSESSMENT ASSESSMENT
Lesson 1 Lesson 1 Lesson 2 Lesson 2
1. A 1. B 1. A 1. A
2. B 2. B 2. C 2. C
3. D 3. A 3. A
3. B
4. B 4. C 4. C
4. A 5. A
5. D 5. A
5. D 6. B 6. B
6. A
6. B 7. B 7. B
7. D
7. D 8. B 8. B
8. D
8. D 9. B 9. D 9. D
9. D 10. A 10. C 10. C
10. B
Answer Key
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lOMoARcPSD|29155875
References
Callo et al., Physical Education and Health 10 Learners Material, First Edition
2015, 51-65
Callo et al., Physical Education and Health Learner’s Material (Vibal Group, Inc.,
2015), pg. 70 -100
Darilag et al., Enjoy Life with P.E. and Health, SD Publications, 2009., 26-47
Darilag et al., Enjoy Life with P.E. and Health Textbook (SD Publications, Inc.
2009), pg. 41 - 47
Department of Education (DepEd). K to 12 Curriculum Guide: Physical
Education. Pasig City, Philippines. 2012
Paul M. Insel & Walton T. Roth, WELLNESS WORKSHEETS Twelfth Edition,
The McGraw-Hill Companies, Inc ., 2012.
Sedigo et al., Honing Your Skills Through MAPEH Fourth Year (JO-ES
Publishing House, Inc.), pg. 267 3 278
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Pe10 q1 mod1 lifestyleandweightmanagement v5

Physical Education (Western Philippines University)

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Studocu is not sponsored or endorsed by any college or university

Department of Education. Republic of the Philippines

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Physical Education – Grade 10

Published by the Department of Education

Development Team of the Module

Writers: Ariel C. Sumampong, Jundel P. Boado, Arnel P. Pagdato

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The Quarter I 3 Module 1 is divided into three lessons, namely:

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Fitness is a set of attributes that every one of us must have or achieve. In

After going through this Lesson, you are expected to:

1. How can one maintain an ideal body weight?

2. A desirable level of fitness can be achieved through at least how many

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3. People who lead sedentary lifestyles are often referred to as

4. The following are positive outcome of personal fitness except .

7. Which of the following is an example of a passive warm-up exercise?

8. Which of the following would be a benefit of walking?

9. The term means having all dimensions of health

10. Which of the following is not a benefit of warm-up exercise?

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In the preceding lessons, you learned about many concepts related to

Your Personal Identity

Honest Loyal Delivering inspiration

Student Athlete Gold Medallist Provincial meet

What is your personal understanding of health and fitness? Do you

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2. Then, compare your answers with the Fitness Survey

Are you Into…? YES NO

2. What influence your choice of exercise?

3. What challenge do you encounter in performing the activities?

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4. How do you benefit from engaging in these activities?

Warm up exercise or sometimes called limbering up is always the initial

START BEING FIT – STRETCH IT OUT

The Warming Effect

An effective warm-up exercise should:

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• Stand in upright position.

C. Side Arm Stretch

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G. Outer Thigh Stretch

H. Inner Thigh Stretch

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• Begin this calf stretch with your hands against

Reflection: (Complete the Unfinished Sentence)

As a grade 10 student, you already possess the necessary skills in

Name: ` Year and Section:

Weekly Exercise Plan

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My Fitness Goals: (List your specific and general goals)

 What differences do you see between your drawing/description of your own

The differences are…

MY BODY MY IDEA OF THE IDEAL BODY

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2. A desirable level of fitness can be achieved through at least how many

3. The term means having all dimensions of health

6. The following are positive outcome of personal fitness except .

Name: __________________________ Date: _

Name: __________________________ Date: _

Name: _________________ Gr./Sec: _ Date: ____