P.E. Grade 10 3rd quarter

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10
Physical
Education
Learner’s Material
Department of Education
Republic of the Philippines
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electronic or mechanical including photocopying – without written permission from the DepEd Central Office. First Edition, 2015.
Unit 2

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Physical Education and Health – Grade 10
Learner’s Material
First Edition 2015
ISBN:
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INTRODUCTION
Your Engagement in active recreation, sports, physical activities, and
understanding of health concepts will contribute to your sense of social
connectedness and help you assume greater responsibility through a variety of roles
as you participate in a real world situation. The Physical Education and Health
modules are uniquely crafted to explore your greatest potential and promote lifelong
skills through active participation in the different learning experiences. Emphasis is
placed on combining tactical knowledge that you will acquire, and the development
of skills for a better performance and achievement of the expected learning
outcomes.
This module is designed to provide and equip you with knowledge, skills, and
habits that will enable you to achieve competence in maintaining your health and
physical condition. The domain in Physical Education focuses on the importance of a
healthy lifestyle and physical activity through active recreation such as sports,
fitness, street dance and hip-hop dance, while Health Education emphasizes on the
development of the proper skills of a health-conscious consumer, lifelong
participation in health trends, issues and concerns in health care, and planning for a
health career.
Each module follows a standard format or pattern with a short overview of the
lesson, content and performance standards, pre-assessment and instructional
activities categorized into four levels: What to Know, What to Process, What to
Understand, and What to Transfer. Every level provides activities that will allow you
to experience meaningful and varied learning. Your involvement in the different tasks
can take many forms, ranging from self-reflection and group tasks to beyond the
classroom learning activities. Like any good material, you will also be assessed and
evaluated to ensure that you will have a thorough grasp of the lesson before tackling
the next activity. Your deeper understanding of the lesson will help you gain more
relevant skills and information, preparing yourself for the challenges of the world.
As you start putting life into this module, you will discover many great
opportunities and learning experiences that will change the way you spend your time.
You need to visualize a better version of yourself and aspire to achieve a holistically
healthy you.
Come on. Let’s get started!

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Table of Contents
PHYSICAL EDUCATION
Unit 2: Active Recreation (Fitness) ...................................................................... 51
Introduction ....................................................................................................... 52
Learning Competencies .................................................................................... 53
Pre-Assessment................................................................................................ 53
Part I: What to KNOW....................................................................... 56
Part II: What to PROCESS................................................................ 70
Part III: What to REFLECT and UNDERSTAND .............................. 96
Part IV: What to TRANSFER ............................................................ 99
Summary........................................................................................................ 102
Summative Test............................................................................................. 103
Glossary......................................................................................................... 103
References..................................................................................................... 104

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Unit 2: Active Recreation
(Fitness)

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Module No.: 2 Number of Sessions: 8
CONTENT STANDARD PERFORMANCE STANDARD
The learner . . .
• demonstrates understanding of
lifestyle and weight management
to promote societal fitness
The learner . . .
• maintains an active lifestyle to
influence the physical activity
participation of the community
and society
• practices healthy eating habits
that support an active lifestyle
I. Introduction
Fitness is a universal concern. In whatever activities and undertakings you
do, your fitness should always be taken into account if you are to perform them
effectively and efficiently. Fitness is not only for athletes, sportsmen, PE teachers and
fitness instructors but also a concern for students, parents and other members of the
community. If we are to become strong and productive members of our community,
we must address the very basic requirement of such 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 will in turn lead you to a greater awareness of the right food to eat,
and proper ways on how to manage your weight, and practice 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.

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II. Learning Competencies
The learner:
• asseses physical activity, exercise and eating habits
• determine risk factors for lifestyle diseases (obesity, diabetes, heart disease)
• engages in moderate to vigorous physical activities for at least 60 minutes a
day in and out of School
• applies correct techniques to minimize risk of injuries
• critique media information on fitness ang physical activity issues
• expresses a sense of purpose and belongingness by participating in physical
activity related community services and programs
III. Pre-Assessment
Multiple Choice: Encircle the letter that best corresponds to your answer in a given
statement.
1. How can one maintain an ideal body weight?
a. Follow the latest diet fads
b. Balance the amount of food you eat with regular physical activity
c. Consult a doctor about an effective diet pill that you can take
d. Believe in the power of your genes
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. People who lead sedentary lifestyles are often referred to as
a. couch potatoes
b. athletes
c. physically fit
d. low-health-risk people
4. Which of the following is not a positive outcome of personal fitness?
a. improved physical appearance
b. enhanced self-esteem
c. hypertension
d. stress reduction

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5. Which of the following can help you determine which fitness and recreational
activities are realistic for you?
a. cost
b. skills and attitude
c. social needs
d. all of the above
6. How many servings from the bread, rice, cereal and pasta group should you eat
each day?
a. one
b. two to three
c. four to five
d. six to eleven
7. Which of the following is an example of a passive warm-up exercise?
a. toe touch
b. whirlpool bath
c. walk around the gym
d. basketball lay-ups
8. Which of the following would not be a benefit of walking?
a. helps with weight management
b. lowers blood pressure
c. it is a high impact exercise
d. builds aerobic fitness
9. People who are physically active throughout their lives may add about ____
year(s) to their life expectancy.
a. 1
b. 1.5
c. 2
d. 2.5
10. Which of the following is not a fitness benefit of Yoga exercise?
a. improves posture and balance
b. high risk of injuring the muscles and the ligaments
c. best way to build core strength
d. increases one’s flexibility and muscular strength
11. Which of the following will not improve your personal fitness program?
a. exercising at moderate intensities
b. starting slowly
c. engaging in high-impact, weight bearing activities
d. making your program convenient
12. 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 maintain an ideal body weight
c. keep a physically fit and healthy body
d. have, fun, enjoyment and socialization

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13. In performing hip-hop aerobics, what fitness component is required of you?
a. agility
b. power
c. speed
d. coordination
14. Which of the following is not a health-related physical fitness test?
a. sit and reach
b. 50- meter run
c. sit-up
d. push-up
15. Your body composition is influenced by which of the following?
a. genetics
b. age
c. gender
d. all of the above
16. Which of the following signs or symptoms is not characteristic of bulimia?
a. depressed mood
b. noticeable weight loss or gain
c. lack of concern about weight
d. habit of visiting the bathroom immediately after meals
17. Which of the following food groups should be consumed sparingly?
a. fats, oils, and sweets
b. fruits
c. vegetables
d. milk, yogurt, and cheese
18. You are invited to talk on how to prevent diseases and live a healthy and quality
life. What would be the focus of your talk?
a. nutrition and physical activity of the family
b. health background of the family
c. lifestyle and behaviour of the family
d. environment where the family lives
19. Your friend Kaye is overweight and she wants to start her weight loss program.
What strategies and advice would you give her?
a. Avoid automatic eating while watching the television, reading or studying.
b. Try “junior size” instead of “super size”, use smaller plates, bowls, cups, or
glasses.
c. Incorporate easy and enjoyable exercises into the program to be motivated.
d. All of the above
20. What term/s describe/s the use of barbells, dumbbells, and machines to improve
fitness, health and appearance?
a. body building
b. strength and conditioning
c. weight training
d. weight lifting

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Now, check the result of your pre-assessment from your teacher and get ready
for the succeeding activities.
INSTRUCTIONAL ACTIVITIES
Part I: WHAT TO KNOW
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. From here, discussion of physiological signs
and symptoms calling for lifestyle and weight management
will be discussed so that you will understand clearly how these can affect your having
a totally fit and healthy body. Finally 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!
Activity 1: FITNESS SURVEY
In this activity, you will be asked to reflect on your fitness habits.
I. Objective:
To describe your health and fitness habits and how it can affect your lifestyle
II. Materials:
• pen
• activity notebook
III. Procedure:
1. Reflect on the different phyiscal activities you have participated in during
the past years of your life.
2. Using the questionnaire below, put a check (/) mark on the appropriate
column.
3. Tally the number of Yes and No answers. Discuss in class why you answered
a Yes or a No.
Are you into... ? Yes No
• Walking/Jogging
• Biking
• Hip-hop dancing
• Playing badminton

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Are you into... ? Yes No
• Playing volleyball/
basketball
• Swimming
• Strength training
• Aerobics exercise
• Ballroom dancing
• Hiking
• Yoga exercises
• Zumba exercise
• Malling
• Hiking
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 lifestyle habits.
1. How do you feel about the different activities you are engaged in?
2. What influences your choice of physical activity?
3. What challenges do you encounter in performing the activities?
4. How do these activities affect you and your lifestyle?
5. How do you benefit from engaging in these activities?
Activity 2: 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 in this module.
The Warming Effect
An effective warm-up exercise should:
99 Increase blood flow to the muscles;
99 Increase muscle elasticity;
99 Gently raise heart rate;
99 Increase mental alertness; and,
99 Increase core body temperature.
I. Procedure:
1. Perform the following warm-up exercises with the help of your teacher.
2. Observe proper posture and correct execution in doing the different exercises.
Reflective Questions:

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a. 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.
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. Tricep Stretch
• Extend one hand down the center of your
back, fingers pointing downward.
• Use the other hand to grasp the elbow and
stretch your tricep muscle.
• Hold the stretch for 16 counts. Repeat on the
opposite arm.

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e. Hamstring Stretch
• Stand with your feet shoulder-width apart,
one foot extended half a step forward.
• 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. Quadricep 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.

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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
• 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.
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

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Reflective Questions:
1. How did you perform the different warm-up and stretching exercises?
2. What are the benefits of warm-up and stretching exercises?
Let’s continue exploring and knowing how to maintain a healthy lifestyle.Are you
ready to discover more about your fitness journey? Take a look at the Healthy Lifestyle
Guidelines presented in this lesson. Answer the wellness lifestyle questionnaire to
analyze your current lifestyle habits. Are you already practicing some of the guidelines?
If not, you’d better start now!
Healthy Lifestyle Guidelines
1. Perform around 20-30 minutes of moderately intense physical activity on most
days of the week. It can an accumulation of minutes for each day.
2. Eat a healthy breakfast everyday.
3. Manage stress effectively.
4. Get 7 to 8 hours of sleep per night.
5. Perform simple flexibility exercises involving all joints of the body.
6. Eat a healthy diet that is rich in whole-wheat grains, fruits, and vegetables and
is low in saturated and trans fats.
7. Do not use tobacco in any form and avoid second hand smoke.
8. Maintain your recommended body weight through adequate nutrition and
exercise.
9. Have at least one close friend or relative in whom you can confide in and to
whom you can express your feelings openly.
10. Be aware of your surroundings and take personal safety measures at all
times.
Werner W.K Hoeger & Sharon A Hoeger (2013). Fitness and Wellness
(10th
Edition). Boston: McGraw-Hill
How Active Are You?
An active lifestyle is increasingly linked to health benefits. The risks to health
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 in class
with the help of your teacher:
1. Walk around the gym for 3 minutes
2. Jog for 2 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
Now that you have performed moderately intense physical activities in class,
make sure to continue doing it everyday even at home to increase your fitness level.
Now, let’s assess your wellness lifestyle by filling out the following questionnaire.

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Activity 3: WELLNESS LIFESTYLE QUESTIONNAIRE

In this activity you will be asked to assess your wellness lifestyle.
I. Objective:
To analyze current lifestyle habits and help determine changes necessary for
future health and wellness
II. Materials:
• pen
III. Procedure:
1. Place a check in the column corresponding to your answer for each
question. Get your final score according to the guidelines provided at the
end of the questionnaire.
2. Answer the following reflective questions below.
Wellness Lifestyle Questionnaire Always
(5)
Nearly
Always
(4)
Often
(3)
Seldom
(2)
Never
(1)
1. I participate in vigorous aerobic
activity for 20 minutes, 3x a day.
2. I participate in strength training
exercises, 2 or more days per
week.
3. I perform flexibility exercises a
minimum of 2x per week.
4. I maintain my recommended
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 management techniques.

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Wellness Lifestyle Questionnaire Always
(5)
Nearly
Always
(4)
Often
(3)
Seldom
(2)
Never
(1)
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. I 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 encourage others to do the
same.
23. I study in a clean environment.
24. I participate in recycling
programs in my community.

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How to Score
1. Enter the score corresponding to your answer for each question in the space
provided below.
2. Total the score for each specific wellness lifestyle category and obtain a rating
for each category according to the criteria provided below.
Health-
Related
Fitness
Nutrition
Stress
Management
Emotional
Well-being
Personal
Safety
Environmental
Health &
Protection
1. 5. 9. 13. 17. 21.
2. 6. 10. 14. 18. 22.
3. 7. 11. 15. 19. 23.
4. 8. 12. 16. 20. 24.
Total:
Rating:
Category Rating:
Score Rating Description
>17 Excellent (E)
Your answers show that you are aware of the importance of
this category to your health and wellness. You are putting your
knowledge to work for you by practicing good and healthy habits.
13 Good (G)
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
health.
<12
Needs
Improvement
(NI)
Your health risks are showing. You may be taking 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.
Reflective 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?
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.

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The amount of physical activity needed to manage body weight depends on
calorie intake and varies a lot from person to person. Some adults will need to do more
physical activity than others to manage body weight.
Here’s a real life story on how Yani (a young aspirant in basketball) changed
her lifestyle and later on became very much conscious on the importance of managing
her weight to improve her sports performance. Read the story below and make some
reflections.
REAL LIFE STORY: YANI’S EXPERIENCE
A couple of times over the last few years, I tried to diet. It would usually start
during New Year’s Day when I would make a resolution to lose the extra weight I was
carrying. For a few weeks, I would try to cut out desserts, avoid second servings,
and eat less fatty food. At times when I would weigh myself, even if I thought I had
really followed my routine well, the scale still wouldn’t show any difference, which
was really discouraging. Sometimes when I lost a few pounds, I would look in the
mirror, but I still look flabby. I didn’t consider adding any exercise to my training
routine because I hate to sweat a lot. I hate being out of breath, and I hate feeling
bad because I’m not able to keep up with other, more fit people. Besides, after a
long day of classes and homework, I would rather spend my free time updating my
Facebook account, playing video games, or watching TV. But when I tried out for
my school’s varsity team , I learned about how important exercise was for proper
weight management. I got motivated when I started to get serious with our basketball
training. I started to lift weights, walk and jog in the gym. I tried to ignore how my
teammates could lift more or run so much faster than me. Gradually, my fitness level
improved. Now, several months later, my efforts have really paid off. So far, I have
lost more than 30 pounds. And what’s more, getting regular exercise has helped
me to be more positive and has made me feel stronger and more energetic during
basketball games. I am pretty sure that exercise is going to be a lifetime habit and I
will never want to go back to my couch potato ways.
Assess your Behavior
1. 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?
2. Do you weigh yourself regularly and make adjustments in energy intake and
physical activity habits if your weight starts to slip upward.
Many people want to lose weight so they will look better. Are you one of them?
The problem is that some people have a distorted image of what they would really
look like if they were to reduce to what they think is their ideal weight. Hereditary
factors play a big role, and only a small fraction of the population have the genes
for a “perfect body.”

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The question you can ask your self is: Am I happy with my weight? Part of
enjoying a higher quality of life is being happy with yourself. If you are not, you
either need to do something about it or to learn to live with it.
The Simple Truth
There is no quick and easy way to take off excess body fat and keep it off for
good. Weight management is accomplished by making a lifetime commitment to be
physically active and have proper food selection. When taking part in a weight/fat
reduction program, you also have to decrease your caloric intake, be physically active,
and implement strategies to modify unhealthy eating behaviors.
Take a look at some weight loss strategies that would help you manage your
weight properly.
Weight Loss Strategies
99 Make a commitment to change. You must accept that you have a problem and
decide that you really want to change.
99 Incorporate exercise into the program. Choosing enjoyable activities, places,
time, equipment, and friends to work out with will help you get motivated.
99 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.
99 Stay busy. People tend to eat more when they sit around and do nothing.
99 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.
99 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.
99 Cut unnecessary items from your diet. Substituting water for a daily can of soda
would cut calories from your diet.
99 Do not serve more food than you should eat. Measure food in portions and keep
serving dishes away from the table.
99 Think positive. Avoid negative thoughts about how difficult changing past
behaviours 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.
Try It!
In your notebook, answer the following questions:
1. How many of the above strategies do you use to help maintain your
recommended body weight?
2. Do you feel that any of these strategies specifically help you manage body
weight more effectively? If so, explain why.
3. What did you realize after learning the different weight loss strategies?

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Activity 4: WEIGHT MANAGEMENT: MEASURING PROGRESS
I. Objective:
To prepare and monitor behavioral changes for weight management.
II. Materials:
• pen
III. Procedure:
Answer the following questions to know your weight management progress.
Write your answers in your activity notebook.
1. State your own feelings regarding your current body weight, your target
body composition, and a completion date for this goal.
2. Do you think you have issues about how or what you eat? If so, express
your feelings about it.
3. Is your present diet adequate according to the nutrient analysis?
4. State dietary changes necessary to achieve a balanced diet and/or to lose
weight. List specific food that will help you improve in areas where you may
have deficiencies and food items to avoid or consume in moderation to
help you achieve better nutrition.
a. changes to make:
b. food that will help:
c. food to avoid:
Behavior Modification Progress Form
Readthetipsforbehaviourmodificationandadherencetoaweightmanagement
program. On a weekly basis, go through the list of strategies and provide a “Yes” or
“No” answer to each statement. If you are able to answer “Yes” to most questions, you
have been successful in implementing positive weight management behaviors.
Strategy Date Date Date Date Date Date Date
1. I have made a
commitment to
change.
2. I set realistic goals.
3. I exercise regularly.
4. I have healthy eating
patterns.
5. I exercise control
over my appetite.
6. I am consuming less
fat in my diet.
7. I pay attention to the
number of calories in
my food.

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Strategy Date Date Date Date Date Date Date
8. I have eliminated
unnecessary food
items from my diet.
9. I avoid automatic
eating.
10. I stay busy.
11. I plan meals ahead
of time.
12. I eat slowly and at
the table only.
13. I do not serve more
food than I should
eat.
14. I reward my
accomplishments.
15. I think positive.
Critical Thinking
Do you consider yourself overweight? If so, how long have you had a weight
problem? What attempts have you made to lose weight, and what has worked best for
you?
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 on how you can be fit and healthy always.
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

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Eating disorders
Eating disorders are illnesses that involve crucial 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
What do you think is the key to weight management? 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
are able to keep their weight off.
Now that you have learned that many factors that can affect one’s lifestyle and
weight management, you should be aware of the importance of engaging in regular
fitness activities. Are you ready to perform the variety of fitness recreation activities
in this module? Let’s get started with the basics! What is your concept of active
recreation? What activities should you engage in to enjoy, have fun, and maintain a fit
and healthy body? Let’s define first leisure, play and recreation before we go into the
different active recreational fitness activities in the succeeding lessons.
Our nation’s young people are, in large measure, inactive, unfit, and increasingly
overweight. Ultimately, this could have a devastating impact on our national health
care budget. Young people like you can build healthier bodies and establish healthy
lifestyles by including recreational activities in your daily routine.
Activity 5: WORD ASSOCIATION
I. Objective:
To understand the concept and importance of active recreation
II. Materials:
• pen
• meta strips
III. Procedure:
1. Form three (3) groups and assign a leader.
2. Group members will be given “meta-strips” where they will write a word or
phrase that can be associated with the term “ACTIVE RECREATION”.
3. Post the meta-strips on the board.
4. Summarize all the statements and come-up with a definition of “ACTIVE
RECREATION”.

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After discussing the concept of active recreation with your group, reflect on the
benefits listed below. Share the benefits with your family members and motivate them
to be active individuals just like you.
Definitions of Leisure, Play, and Recreation
Concept Definition
Leisure as time
Leisure is time free from obligations, work, (paid and unpaid), and
tasks 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 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, 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
• 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
Having fun is not the ONLY reason to engage in recreational activities!
Understanding the recreation benefits is an essential component in building your
character and personality.
Are you ready to enjoy and be challenged with fitness and recreational activities
in the succeeding lessons? Be prepared physically, mentally, socially and emotionally.
Part II: WHAT TO PROCESS
Welcome to the WHAT TO PROCESS part of your
lesson! You will be performing active and fun recreational
activities to enhance your fitness level and skills, and to enjoy
the many benefits of engaging in regular physical activities.
As you go on and overcome the challenges that you will face,
you will learn that recreational activities are not just a fun
and exciting part of your routine but it offers an opportunity
to improve your fitness and enhance your social skills. So, what are you waiting for,
start having fun and be challenged with the activities in this lesson! Stay fit and active
all the time!

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How much is enough in exercise or physical activity? Are you doing the right
amount? Do you know if it is the right kind for you? Exercise or physical activity can
be compared to a medical prescription. As you plan for your workout, you should know
the correct dosage: how often you work out; how hard you work out; length of time you
work out; and the type of activity or exercise you do. You will encounter all these in this
lesson so you could be assured of an effective, safe, and active recreation and fitness
program.
Let us start with these exercise principles.
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.
Now, that you are guided with the FITT principle in your fitness activities, let’s get
started!
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 the 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.
Let’s Warm-up and Stretch the Body!
1. Perform the following warm-up and stretching exercises to prepare the
body.
2. Use an upbeat music to be more motivated.
e. Jog around the gym or field
for 5 minutes.
f. Neck Rotation Exercises
g. Isometric Neck Exercises
h. Chin Tuck
i. Upper Trapezius Stretch
j. Lateral Arm Stretch
k. Tricep Stretch
l. Calf-Muscle Stretch
m. Hamstring Stretch
n. Inner Thigh Stretch
o. Buttocks Stretch
p. Lower Back Stretch
q. Pelvic Tilt

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Activity 1: LISTEN TO YOUR HEART!
Most of the physical activities and exercises involve the heart and the lungs. It
is necessary to monitor how your heart is doing especially during a vigorous workout.
I. Objective:
To determine your resting heart rate and your maximum heart rate
II. Materials:
• pen
• stopwatch
• calculator
III. Procedure:
1. To get your resting heart rate
Purpose: To set the base or 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 15 seconds and multiply this
by 4 to complete the 1 minute requirement. Record this.
2. To get your maximum heart rate (MHR)
Purpose: To determine the highest rate your heart is capable of attaining
Directions: Subtract your age from 220.
Example: If you are 16 years old, your maximum heart rate is (220-16) =
204 bpm
3. To get your target heart rate zone
Purpose: To determine your aerobic intensity according to a straight
percentage of your 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 204 bpm.
• Determine the lower limit.
(204 x 0.6) = 122.4 beat per minute
• Determine the upper limit.
(204 x 0.9) = 183.6 beats per minute
• Thus your target heart rate for training is between 122.4 to 183.6
beats per minute.
Types Beats per Minute (bpm) Date
1. Resting Heart Rate
2. Maximum Heart Rate (MHR)
3. Target Heart Rate Zone
What did you notice about your heart rates? Do you think it is necessary to
learn how to estimate these types of heart rate? Why?

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Activity 2: PHYSICAL FITNESS ASSESSMENT
Do you have an idea of your present level of physical fitness? Evaluation of
your current fitness level 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.
I. Objective:
To assess your performance in the different fitness tests
My Fitness Profile in Health and Skill-Related Physical Fitness
Part A
Name: _______________________ Grade and Section ______ Date _________
Age: _______ Height ______ Weight______ Resting Heart Rate ____________
Maximum Heart Rate _____________________ Target Zone Heart Rate ______
Part B
Fitness
Test
Pre-Test
Score Interpretation
of Score
Date
Post-Test
Score Interpretation
of Score
Date Remarks
Trial
1
Trial
2
Trial
1
Trial
2
Curl-up *
Push-up *
Trunk Lift
50-Yard
Dash *
1-Foot
Stand
*Trial 2 is not necessary with this test
II. Procedure:
1. Fill in the information needed in Part A
2. Fill in the information needed in Part B by:
a. Reading the procedure for each of the selected tests presented in the
fitness profile
b. Performing warm-up before taking the fitness test
c. Performing cool-down exercises after the fitness test
d. A trial is encourage for each category before proceeding to the test
proper. Record the best score.
When done, write the date of test, interpretation of score (with teacher’s
guidance) and remarks, if any, in the appropriate cells. Find out the interpretation of
scores based on what is given in the lesson and the information given by your teacher.
A. Curl-up Test
Purpose: To measure muscular endurance of the abdominal muscles.
Equipment: exercise mat, 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

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your trunk, and palms resting on the mat.
2. Have one of your partners place the measuring strip under your knees on
the mat so that your fingertips rest on the edge of the measuring strip.
3. Start to curl up your torso using your abdominal muscles until your fingers
reach the other side of the measuring strip. Keep your heels in contact with
the mat.
4. Do as many curl-ups as you can with a maximum of 75. You must have
about 1 curl-up every 3 seconds.
5. Record your results.
Interpretation of Scores:
Age
Number of Curl-ups
Boys Girls
15 16-35 18-32
16+ 18-35 18-35
Scores below the healthy zone are considered low.
Source: Rainey and Murray (2007)
B. Push-ups
Purpose: To measure the strength of the arms and the 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 hands
and knees. Push with the arms until these are fully extended.
2. Lower the body until the elbows are at a 90 angle. Perform as many as you
can in one minute.
3. Count the number of repeated push-ups done correctly. Record the results.
(Source: FITNESS GRAM (c) Test kit (The Cooper Institute for Aerobics, December 1999)
o

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Age
Number of Push-ups
Boys Girls
15 16-35
7-15
16+ 18-35
C. Trunk Lift
Purpose: To measure the upper back and trunk flexibility
Equipment: exercise mat, ruler
Procedure:
1. Begin by lying in prone position. Your legs should be straight and 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 your
legs.Hold this position for about 3 seconds.
4. Another classmate will measure (using a ruler) the distance between your
chin and the floor. You may have 2 trials and record the best result.
Age
Number of Trunk lifts
Boys Girls
15
9 - 12 inches (healthy zone)
16+
D. 50-Yard Dash
Purpose: To evaluate speed
Equipment: measuring tape and a flat surface 70 yards or longer
Procedure:
1. Mark off a safe course 50 yards long.
2. Position the starter at the finish line with a stopwatch. The starter timer will
shout “ready”, “get set” and “go”.

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3. At the “Go” signal, sprint as fast as you can to the finish line.
4. Record your time.
Skill Level
Speed Scores ( in seconds)
Boys Girls
Good to better 6.3 - 7 7-7.9
Average 7.1 – 7.5 8-8.7
Fair 7.6 – 8.5 8.8 -10.3
Low 8.6+ 10.4+
E. One foot Stand
Purpose: To evaluate balance by holding the position for a maximum of 60 seconds
Equipment: stopwatch and a 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. Place your hands on 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 if 60
seconds is over.
4. Record your score.
Interpretation of Scores
Skill Level
Balance Scores (in seconds)
Boys Girls
Good to better 37 or longer 23 or longer
Average 15-36 8-22
Fair 5-14 3-7
Low 0-4 0-2


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Did your strong and weak components match your prior calculations? What problems
did you encounter while conducting the test? Answer the following questions to find
more about your experiences.
1. What do you feel about the results you got?
2. What are the steps to be taken in order to improve the results of your fitness
tests?
3. The fitness test result that I am proud of is/are_________________________
because ______________________________________________________
_____________________________________________________________.
Now that you have assessed your fitness level, you are now ready to engage in
a variety of active recreational activities that will help you maintain a healthy lifestyle.
Be ready with your workout attire. Enjoy and have fun with the succeeding fitness
activities. Let’s begin with fitness walking activity.
Fitness Walking
Walking is generally considered as a moderate physical activity, but
it is effective in promoting metabolic fitness and overall health. To achieve
cardiovascular fitness, walking must be done intensely enough to elevate the
heart rate to target zone levels. 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
4. one of the easiest ways to get more active
5. reduces symptoms of depression and anxiety
6. a low impact exercise
7. lowers low-density lipoprotein (LDL) cholesterol (the “bad” cholesterol)
8. raises high-density lipoprotein (HDL) cholesterol (the “good” cholesterol)
9. lowers blood pressure
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
14. less likely to lead to injuries
15. reduces stress
16. reduces the risk of heart disease
17. you don’t have to pay for it
18. builds aerobic fitness
19. helps maintain lean muscle tissue

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Frequently Asked Questions:
How does walking compare to running?
Walking can provide you the same benefits as a running program. General
health benefits are acquired from walking. For cardiovascular benefits, the key is
walking fast enough to get your heart rate up.
What should I look for in walking shoes?
• low heels
• flexible sole
• lightweight and breathable fabric
• great fit
How can I prevent shin pain?
Painful or aching shins are very common for new walkers. It can also be a
problem when increasing speed or distance.
To avoid aching shins:
• increase speed and distance gradually
• wear good, flexible, walking shoes with a low heel
• perform ankle circles and toe points before and after your walks
• stretch your calves and shins well after your walk.
How many calories are burned when walking one mile?
An average 100 calories per mile. It varies depending on the individual, speed,
terrain, etc.
What should I eat before doing a walking activity?
Eat something high in carbohydrates, whole grain cereal, whole wheat bread, and
banana. Do not eat anything heavy, fatty, or that might upset your stomach (this will
be different for each individual). Whatever you eat should be something you have
previously tried so you know how you react to it. Be sure to drink water during and
after the walk.
Now that you already know the many benefits of walking, start your walking program
with your friends. The walking program below will help you increase your stamina and
will strengthen your heart. Start your one month fitness walking routine now!
Activity 3: WALKING FOR FITNESS AND FUN
I. Objective:
To develop interest in walking as a good form of exercise in developing cardio-
respiratory endurance
II. Procedure:
1. Group yourselves into 5 and choose a leader.
2. Discuss the benefits of fitness walking and some tips to make your walking
routine fun and enjoying.
3. Perform the following stretching and warm-up exercise before starting your
walking program.
a. Lower Back Stretch b. Hamstring Stretch

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c. Quadricep Stretch
d. Shin Stretch
e. Outer Thigh Stretch
f. Inner Thigh Stretch
g. Calf Stretch
h. Knee Bends/Squat
i. Hip Circles
j. Knee lifts
k. Jog in place
l. Jumping Jacks
m. Breathing Exercises
Walking for Fun
Warm Up Target HR Zone Cool Down Total Time
Week 1 Walk 5 min. Walk briskly 5 min. Walk 5 min. 15 min.
Week 5 and on: Check your pulse periodically to see if you are exercising within your
target heart rate. As you become more fit, try exercising within the upper range of your
target heart rate. Gradually increase your brisk walking time to 20-30 minutes, 3-4 times
a week. Remember that your goal is to get the benefits you are seeking and to enjoy your
activity.
Tips to Enjoy your Walking Routine
• Pass the talk test. If you can’t talk while walking, you are exercising too
hard. Slow down.
• Walk before you run. Starting a running program might be painful, and
pain is no fun. Become a walker first. Condition your body with a low-impact
activity and later on you will be better prepared for higher-impact exercises
such as running.
• Wear bright clothing. Strive to be seen, not part of an accident scene.
• Warm-up before you walk and cool-down after.
• Change your route. Explore other walking trails or route in your vicinity.
• Listen while you walk. Listen to your favorite music while walking to be
motivated to finish. You can use an electronic device to play music.
• Walk with a friend. Invite a friend or a family member to join your fitness
walking.
• Meditation or prayer. Use your walking time to meditate or pray.
• Join a walking club. Plan attending a big walking event like “Walk for a
Cause” to add some excitement and variety to your walking.
• Crosstrain. Alternate walking days with biking, swimming, playing badminton
or other exercise to maintain a healthy heart.

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Running for Fitness
Warm Up Target HR Zone Cool Down Total Time
Week 1
Walk 5 min.,
then stretch
Walk 5 min., run 1 min,
walk 3 min, run 1 min.
Walk 3 min., then
stretch 2 min
20 min.
Week 2
Walk 5 min.,
then stretch
Walk 3 min., then
stretch 2 min
22 min.
Week 3
Walk 5 min.,
then stretch
Walk 3 min., then
stretch 2 min
26 min.
Week 4
Walk 5 min.,
then stretch
Walk 3 min., then
stretch 2 min
28 min.
Week 5 and on: Check your pulse periodically to see if you are exercising within your target
heart rate. As you become more fit, try exercising within the upper range of your target heart
rate. Gradually increase your jogging/running time from 20-30 minutes (or more, up to 60
min.), three to four times a week.
1. What did you notice about your heart rate? Do you think it is necessary to
check your heart rate after a walking or a running activity?
2. What are the benefits of walking and running activities to you?
3. What did you discover about your health after engaging in walking and running
activities?
You are successful in conditioning your heart by knowing the many benefits of
walking and by actively participating in your group activity. Now, you are ready to build
muscle strength with the activities you are about to engage in. Enjoy the many benefits
of strength training that will surely help you with your daily activities in school, at home
and in your community.
Let’s Build Strength through Muscle Exercise
The benefits of strength training for young teenagers like you lead to increase
muscle strength and endurance, power and muscle tone - all of which help to improve
and maintain your functional physical capacity to perform your daily tasks easily.
Strength is a basic health-related fitness component and is an important wellness
component for optimal performance in your daily activities such as sitting, walking,
running, lifting, doing school and house work, and enjoying recreational activities.

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As you prepare to design your own basic strength-training program, keep the following
guidelines in mind:
Exercise Safety Guidelines
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.

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Activity 4: LET’S STRETCH AND BE FLEXIBLE
I. Objective:
To stretch and condition the muscles to be used for the strength training workout
II. Materials:
• mats
III. Procedure:
1. Wear exercise clothing and perform stretching exercises.
2. Perform all of the recommended flexibility exercises in this lesson.
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

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Exercise 5: Chest Stretch
Action: Stand opposite your partner about an arm’s
length apart, facing each other. Place your hands
on your partner’s shoulders. Let your partner do
the same. Bend down together at the waist without
losing hold of each other’s shoulders until your upper
body is a parallel to the floor. Hold the final position
for a few seconds.
Areas Stretched: Chest (pectoral) muscles and
shoulder ligaments.
Exercise 6: Shoulder Hyperextension Stretch
Action: Have a partner grasp your arms from behind
by the wrist and slowly push them upward. Hold the
final position for a few seconds.
Areas Stretched: Deltoid and pectoral muscles;
ligaments of the shoulder joint.
Exercise 7: Quad Stretch
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 ligaments
Exercise 8: Heel Cord Stretch
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 and soleus muscles
1. Are these exercises beneficial to your fitness improvement? Will you use them
as part of your regular exercise or physical activity plan? Why?
2. Do you think you can improve your level of flexibility? What should you do in
order to increase your level of flexibility?

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Activity 5: THE NOVICE CHALLENGE:
STRENGTH TRAINING WITHOUT WEIGHTS
I. Objective:
To assess your muscular strength and observe the importance of proper
execution of exercises for safety
II. Materials:
• exercise mats
III. Procedure:
1. Perform stretching and warm-up exercises before performing the series of
strength training exercises.
2. Listen to the instruction of your teacher.
3. Observe the safe and proper execution of exercises to avoid injury.
4. Cool down after performing the exercises.
A. Flatten your Abs
1. Twisting Crunches 2. Leg raises
B. Strengthen your Chest Muscles
1. Push-Up 2. Decline Push-Up
3. Knee Push-up

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C. Build your Lower Body Strength
1. Walking Lunge 2. Side Lunge
3. Tricep Dip 4. Squat
5. Prone Hold 6. Glute Lift
1. Are these exercises beneficial in improving your muscular strength? What
other exercises or activities can you suggest in order to maintain your level of
fitness?
2. Did monitoring your exercises help you keep track of your progress? Why?
3. My performance could have improved more if ________________________.

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Activity 6: STRENGTH TRAINING AND ITS MANY MYTHS
I. Objective:
To know the truth about the different myths on strength training
II. Materials:
• pictures of people lifting weights and doing strength exercises
• pen and paper
• flash cards
III. Procedure:
1. Discuss and explain the myths associated with weight and strength training.
2. Read an article on steroids in a newspaper, magazine, or encyclopedia and
answer the following questions:
a. Do you agree with the idea that the use of steroids gives the athlete an
advantage in performing well in their sports activities?
b. What are the dangers in using steroids?
3. Read and understand the following myths about strength training.
4. Do a simple research on the truth about the different myths.
5. Conduct a survey of adults in school or in the community to determine the
extent to which the myths are thought to be true.
6. Compile the results of the survey along with the recommendations on how
the myths can be corrected.
Myths and Fallacies about Weight and Strength Training
Myth 1: Females who lift weights will develop big, bulky, muscles like those of
males.
Myth 2: Muscle can turn to fat if a person stops lifting weights.
Myth 3: Strength training reduces flexibility.
Myth 4: Strength and weight training will make you slower and less coordinated.
Myth 5: Elderly people should avoid strength training.
Myth 6: Weight training is a good way to improve cardiovascular fitness.
Myth 7: Strength training is harmful to the growth and development of adolescents.
Myth 8: Female muscles will not develop strength.
Myth 9: Strength training has few benefits for women and will only detract from
their personal appearance.
Myth 10: Strength training slows down the aging process of men more than women.
1. What truth did you discover about the myths on weight and strength training?
2. Will you still continue engaging in strength or weight training programs even
when you grow old. Why?
3. I now realize that strength training is _______________________________.

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Activity 7: THE MULTI CHALLENGE:
EXPERIENCE THE WONDER OF YOGA EXERCISES
The Many Benefits of Yoga Exercise
1. It increases respiratory efficiency.
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 tests mental endurance and physical stamina.
11. It is a good form of meditation.
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
muscles, improve your posture, and prevent workout injuries. So, what are you waiting
for? Prepare yourself for fitness challenges on and off the yoga mat and be FLEXIBLE!
After mastering the basics, you can already create your own combinations.
I. Objective:
To perform the different basic yoga poses properly to avoid muscle injuries
II. Materials:
• CD/VCD/DVD player
• speaker
• yoga music/instrumental music
• pen
• notebook
• illustrations showing the basic movements and Yoga poses
III. Procedure:
1. Discuss the benefits of yoga exercises to one’s health.
2. Listen to the step-by-step instruction of the teacher on how to perform the
movements correctly and to avoid muscle injury.
3. Perform the following warm-up and stretching exercises before performing
the yoga poses.
a. neck stretches
b. upper back and side stretches
c. lower back stretche
d. inner thigh stretch
e. hamstring stretch
f. groin stretch
g. calf stretch

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Let’s get started! Study and perform the eight foundation postures presented in this
lesson.
1. Downward Facing Dog Position
• Stand with your feet hip distance apart on a yoga
mat with your arms at your sides
• Keep your back straight, hinge forward at the
waist and plant your palms flat on the floor, fingers
pointing forward and spread apart. If necessary,
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.

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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 the sides, parallel to the floor, shoulders
down palms facing the ground.
• Exhale and bend your left knee over the left ankle,
so that the shin is perpendicular to the floor.
• 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 yourfingers.
• Maintain the position for 30 seconds to 1 minute.
Inhale as you come up. Repeat using the right foot.
5. Extended Side Angle
• From the downward facing dog position, bring your
right foot to the front of your mat, placing it on the
inside side of your right hand.
• Anchor your left heel down to the floor. Angle your
heel toward the center of your mat.
• Bend your right knee so that your calf and thigh
form a right angle with your thigh parallel to the
floor.
• Bring your gaze up towards your right hand. To
keep the body in balance, repeat with your left foot.
6. Triangle Pose
• Stand 3-1/2 to 4 feet apart. Hips are facing to the
front. Stretch your body upward, then bending
downward from the waist to the front of your hips.
• Turn your right leg, including your thigh, knee and
foot out by 90 degrees and left foot by 15 degreews
• Raise your arms to shoulder level with your palms
facing down towards the floor.
• Place your right hand on your right shin, as far down
as you can reach 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.

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7. Cat-Cow Stretch
• Begin with your hands and knees on the floor, palms
facing downward, with 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 (Cow), lifting
the chest up and away from the abdomen and
extending your tailbone toward the ceiling.
• 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 hips-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 all the way 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 breath normally.
1. How well did you perform the different yoga poses? Did you feel the
strengthening of your muscles?
2. Will you recommend yoga to your family and friends as a good form of slow
dynamic and static exercise? Why?
3. What benefits can you gain as you engage yourself in doing basic yoga
movements?
You have tried a variety of fitness activities already in this lesson. Do you want
more fun and exciting active recreation and fitness activities? Ready to groove and
sweat, burn those fats and calories and be cool doing the hip-hop aerobics? Show
your style and feel the energy grooving with your favorite hip-hop moves.

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Activity 8: THE EXTRA CHALLENGE – DO THE HIP-HOP CARDIO WORKOUT
Hip hop aerobics get your heart pumping and your body moving. Do some
street style dancing while you kick up your cardio with popping and locking, breaking,
top rockin’, jerking, freezing, spinning, and sliding.
Benefits of Hip-Hop Aerobics
• calorie and fat burning workout
• improve coordination, flexibility, and agility
• increase aerobic fitness
• improve stamina and endurance
• encourage confidence
• develop social skills and values
• promotes a positive mindset
• improve mental functioning
Are you ready to show your dance style? Let’s start groovin’!
I. Objective:
To perform simple hip-hop aerobic routine to improve cardio-vascular endurance
II. Materials:
• CD player
• hip-hop music
• videos of hip-hop aerobics routine
III. Procedure:
1. Discuss the benefits of hip-hop aerobics.
2. Enumerate different dance genre that can be considered hip-hop in style.
3. Watch a video in class on a hip-hop aerobics routine (e.g., MTV Hip-Hop
Grind Workout Video).
4. Perform warm-up exercises before engaging in hip-hop aerobics.
5. Perform simple hip-hop steps from the video for fun and fitness.

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Let’s Get Started:
Perform the following warm-up exercises using an upbeat music (e.g. On the
Floor, Where Have you Been, Timber, Treasure, or Blurred Lines)
1. head encircling
2. shoulder isolation
3. shoulder rolls
4. side arm stretch (upward and sideward)
5. hip isolation
6. squats
7. side steps
8. slide steps
9. hop steps
10. jumping jacks
11. breathing exercises
Are you ready to groove with the beat? Show your hip style now! Perform the
following basic hip-hop dance steps with the help of your teacher. Interpret the step-
by-step instruction given below and enjoy the hip-hop moves with an upbeat music.
1. Glide Step
• Starting with the right foot, slide to the right, then slide to the left with
left foot.
• Make it single-single-double slide step.
• Extend arms sideward left when sliding to the right then reverse direction
2. Box Step
• Cross right foot over left foot, cross left foot over right (cts. 1,2). Pull
right foot back then pull left foot back (cts. 3 & 4)
• Stomp right foot then punch right arm downward then reverse side (cts.
5,6)
• Round arms from chest (cts. 7, 8).
3. Pump Step
• Starting with right foot, step side then close left foot to right foot with
arms pumping at chest level (cts. 1,2,3,4).
4. Pull Down
• Starting with the right foot, slide to the right and push down right arm
and pull left leg up (cts. 1,2).
• Repeat starting with the left foot. (cts. 3 & 4)
5. The Turn Step
• Starting with the right foot, do a 3-step turn to the right and snap both
fingers down (cts. 1,2,3,4)
• Repeat starting with the left foot. (cts. 5,6,7,8)
6. Jumping Jack Changes
• Jump out, extend both arms sideward, jump in, extend both arms
upward (repeat 2x) (cts. 1,2,3,4)
• Cross right foot over left (ball change), repeat with left foot (cts. 5,6,7,8).

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7. Hip-hop Wave
• Wave right arm upper up moving to the right (cts. 1,2), repeat moving
to the left (cts. 3,4)
• Repeat 2x
8. Cool Walk
• Starting with the right foot, walk forward with knees slightly bouncing,
swing left arm forward (as if your walking); repeat with left swinging
right arm foot (cts. 1,2,3,4)
• Repeat 4x
9. Shoe Tap
• Start with a simple toe tap with the right foot moving forward closing
left to right, then moving backward (cts. 1,2,3,4).
• Repeat starting with the left foot (cts. 5,6,7,8)
10. Hip Roll
• Bend both knees and push hips to the right then cross step left (ball
change) (cts. 1,2,3,4).
• Repeat moving to the left (cts. 5,6,7,8)
1. How did you find the workout? Was it easy to perform? Why?
2. What other health benefits did you achieve performing the hip-hop aerobic?
Were you satisfied with your performance? Why?
3. I am interested more in developing my skills in _________________
_______________________________________________________
to achieve ______________________________________________
_______________________________________________________.
Activity 9: THE EXTRA CHALLENGE - HI-LO CARDIO WORKOUT FOR FUN
Aerobics fitness requires some skill, but the most important component to your
working out is FUN! Your workout should be enjoyable that you will want to do it again.
To get the most benefit from your aerobics workout, remember to do it right and have
a great time. Now you are ready to enjoy the Hi-Lo cardio workout in this lesson.
I. Objective:
To develop one’s cardio-respiratory endurance, timing and coordination through
simple hi-lo aerobic routine
II. Materials:
• CD player
• aerobics music (different tempo/speed)

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III. Procedure:
1. Discuss the importance of warming-up before engaging in aerobics
activities.
2. Practice and perform the basic aerobic steps with the help of your PE
teacher.
3. Listen to different music tempos to be used in the hi-lo aerobic routine.
4. Perform stretching and warm-up exercises before performing the aerobic
routine.
5. Present a simple aerobic routine in class during a practical test.
Before starting with your workout, consider the five reasons why you should warm-up.
1. Warm-up gradually elevates your heart rate.
2. Warm-up prepares your muscle and joints.
3. Warm-up increases your core body temperature.
4. Warm-up increases your fluid circulation.
5. Warm-up prepares you psychologically and emotionally.
Practice some of the low- and high-impact aerobic movements to prepare for the class
routine presentation.
Low Impact Aerobic
Movements
High Impact Aerobic
Movements
March Hop
Touch Step R Jack
V-Step Jog
Lunge Jump
Step Touch R Knee lift
Grapevine Lunge hop
Shuffle Slide
Squat Power Squat
Cha-cha Hamstring curl
Mambo x
Hi-Lo Aerobic Workout
Routine Counts Lower body Upper body
1
1-8
9-16
17-32
33-64
Step Touch (travel forward)X4
March back X 8
Lunge (S,S,D) X 2
Reverse all (Left foot Lead)
Open and cross X 4
Double punch up and down for
2 sets
Punch forward (R,L, then both)
2
1-8
9-16
17-24
33-64
Lunge hop (forward) X 4
Step touch rear X 4
Hamstring curl X 4
Twist (travel back to face front)x8
Clap X4
Open and cross X 4
Bicep curl X 4
Alternate bicep curl X 8

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Routine Counts Lower body Upper body
3
1-8 Double Grapevine (travel R)
Double Grapevine (travel L)
V-step (L lead) 4 X
Reverse all (L lead)
Punch down X 3 and clap for 2
sets
Punch down X 3 and clap for 2
sets
Lateral deltoid raise X 8
4
1-4
5-8
9-12
13-16
17-24
25-32
33-64
Jog forward X 4
Slide (travel R) X 4
Jog Backward X 4
Slide (travel L)
Alternate knee lift X 4
Jack X 4
Reverse all (Left foot Lead)
Overhead press and clap X 2
Small circles X 4
Overhead press and clap X 2
Small circles X 4
Big circles X 4
Lateral deltoid raise X 4
Below is a Self-Assessment tool for you to evaluate your own performance in
the different fitness and aerobic activities in this lesson. Based on your experiences,
write the needed responses in your notebook.
NAME:__________________________________ Gr./Sec.:______ Date:_____
Indicators of Performance
O VS S NI P
5 4 3 2 1
1. Performs the step patterns correctly with
mastery.
2. Performs the step patterns correctly, with
mastery, coordination, and proper counting.
3. Displays proper bodylines while doing the
movements.
4. Fosters positive attitude towards the activity.
Performance Indicators:
O - Outstanding Performs without any assistance from anybody yet with
mastery
VS - Very Satisfactory Performs without any assistance from anybody but with
minimal errors
S - Satisfactory Performs with little assistance from teacher and/or
classmates and with minimal errors
NI - Needs Improvement Performs with little assistance from teacher and/or
classmates and with many errors
P - Poor Shows no interest in coping with the challenges in the
activities given

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Part III: WHAT TO REFLECT and UNDERSTAND
In this part of your lesson, you will go deeper and further.
You will be given opportunities to reflect and understand
more on the importance of active recreation on your
fitness and well-being. Activities will be provided for you to
integrate weight management, a healthy lifestyle and active
participation in a variety of recreation and fitness activities
which will in turn be beneficial for you, your family and your
community. Be motivated and be active NOW to be FIT and
HEALTHY!!!
Activity 1: FITNESS AND WELLNESS LIFESTYLE SELF-EVALUATION
I. Objective:
To assess your level of understanding on the importance of active participation
in a variety of fitness and recreational activities to maintain fitness and wellness.
II. Materials:
• pen
• notebook
• reading materials on fitness and wellness
III. Procedure:
Read the instructions given for the activity. Copy and answer the questions on
your notebook.
1. Explain the exercise and recreational program that you have undertaken
for the entire school year. Express your feelings about the outcomes of the
program and how well you accomplished your fitness goals.
2. List nutrition or dietary changes that you were able to implement and the
effects of these changes on your body composition and personal wellness.
3. Briefly evaluate the activities presented in this module and its impact on the
quality of your life. Indicate what you feel will be needed for you to continue
to adhere to an active and healthy lifestyle.
1. Has your level of physical activity increased compared with the beginning
of the school year?
2. Do you participate in a regular fitness and exercise program that include
cardio-respiratory endurance, muscular strength, and flexibility training?
3. Is your diet healthier now, compared to a few weeks ago?
4. Are you able to take pride in the lifestyle changes that you have undertaken
over the last several weeks? Have you rewarded yourself for your
accomplishments?

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Activity 2: BE A HEALTH AND FITNESS EXPERT!
In this activity you will get involved in recommending exercises and activities
that will enhance your understanding of nutritional needs.
I. Objective:
To apply your understanding on nutritional needs and the importance in
observing proper and balanced diet at all times
II. Materials:
• reading materials
• food pyramid guide chart
• pen and paper
• reference materials
III. Procedure:
1. Read 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 much 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 exercises.
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 the teenagers.
3. Give your comments and suggestions regarding the proper diet for the
adolescents’ nutritional needs.
4. Share in class your analysis and suggestions.
1. What did you consider in giving your advices and recommendations?
2. How do your understanding and knowledge on 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?

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Activity 3: YOGA TO THE BEAT (MOVES YOU CAN DO ON YOUR OWN)
In this activity, you will be given the opportunity to create your own basic yoga
routine considering the proper execution of the basic poses.
I. Objective:
To create a simple yoga routine based on the basic foundations or poses you
have learned from the previous lesson
II. Materials:
• exercise mats
• video of yoga routine
• CD player/MP3 player
• instrumental music
• rubric
III. Procedure:
1. Group yourselves into 5 members. Choose a leader.
2. Review the basic yoga poses.
3. Create 5 to 8 creative yoga exercises.
4. Choose an instrumental or meditative music.
5. Practice the yoga workout per group.
6. Perform the creative routine in class for the practical test.
1. How do you feel about the activity? Were you able to perform the activity
with confidence?
2. What do you think should one possess to be able to perform the different
movements you and your classmates performed? Why?
3. How do the food we eat and activities we do influence our level of
performance in performing the Yoga routine?
Activity 4: COMPLETE ME
In this activity, your knowledge will be assessed through the statements that
you have completed below. You are encouraged to come up with your own ideas
based on your understanding of the fitness concepts from the previous lessons and
activities.
Copy the following worksheet in your notebook.

P.E. Grade 10 3rd quarter

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