Republic of the Philippines

Department of Education
Regional Office IX, Zamboanga Peninsula

10 Z est for P rogress

Z Peal of artnership

PHYSICAL EDUCATION
First Quarter – Module 1, Lesson 1-3
Active Recreation Sports

1
 What I Need to Know
This lesson will help you in assessing your physical activity, exercise, eating
habits and engages in moderate to vigorous physical activities for at least 60
minutes a day in and out of school

Content Standards: The learner demonstrates understanding of lifestyle

and weight management to promote societal fitness.

Performance Standards: 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

Content Standards: After going through this module, you are expected to:

• Demonstrates critical thinking and decision-making skills in assessing

physical activity, exercise, eating habits and engages in moderate to
vigorous physical activities for at least 60 minutes a day in and out of
school. PE10PF-Ib-h-45

• The module is divided into three lesson

Lesson 1 - Lifestyle and managing it
Lesson 2 - Managing our weight
Lesson 3 - Modifying eating habits

Lesson Objectives:

• Distinguish the meaning of lifestyle

• Value the importance of engaging in different kinds of physical

activities, exercises, and eating habits.

• Complete the sentence completion.

2
 What I Know
.Multiple Choice: Choose the letter of the correct answer: Write your answer
on your Answer Sheet. (1 point each).

1. What aspect of your lifestyle can be considered a risk factor that cannot be
changed?
A. Genetics C. Body
B. Energy D. Weight
2. In which remarks below declare on how you managed your lifestyle?
A. I eat junk food every class break time.
B. I spend a lot of time in watching television.
C. I seldom to play with my friends and classmates
D. I take care my body by eating vegetables and fruit everyday
3. There are four main type of NCD, What does NCD stands for?
A. Non-central disease C. Non- cancer disease
B. No certain disease D. Non- communicable disease
4. Why do we need to manage our weight?
A. To gain more friends.
B. To prove that I am capable
C. To make my relatives and family proud
D. To maintain energy consumed is equal to food intake.
5. What is the correct formula for getting your BMI?
A. BMI = (59kg)x2=23kg./m2
1.6m
B. BMI = (59kg)x2=23kg./m2
(1.6m)x2
C. BMI = (59kg=22x3kg./m2
(1.6m)x22
D. BMI = (59k)=23kg./m2
1.6m
6. What does “B” on BMI stands for?
A. Body C. Base
B. Baby D. Battle
7. What does” M” stands for?
A. Measure C. Means
B. Minute D. Mass
8. A 35 yrs. old female who is 188 cm tall and 90.7 kg. What is her Body
Mass Index (BMI)?
A. 26 C. 30
B. 24 D. 40
3
9. A 40 yrs. old male who is 168 cm tall and 225 lbs., What is his Body Mass
Index (BMI)?
C. 36 C. 33.05
D. 44 D. 31.06
10. If your body is overweight What will be your BMI?
A. 25-30 C. >18.5
B. 18.5-25 D. >30
11. If your body is obese. What will be your BMI?
C. 25-30 C. >18.5
D. 18.5-25 D. >30
12. The way in which individual live is called___________?
A. Recreational activities C. behavior
B. Lifestyle D. none of the above
13. This is highly recommended for health promotion?
A. Lifestyle C. eating habits
B. Bad habits D. Active recreational activities
14. There are four main types of NCD’s. Which of the following choices is
NOT included in the four main types of NCD’s?
A. Cancer C. Diabetes
B. Cardio vascular diseases D. headache
15. What is the number 1 cause of death in the Philippines?
A. Corona virus C. Diabetes
B. Heart diseases D. Cancer

What’s In
Do you spend time being active? Which type of food do you usually eat?
Are you aware that the things you do on a daily basis contribution a lot to
your health?

People of all ages and health condition should learn to prioritize their
health through proper management of lifestyle and weight . Participate in
physical activities and modify your eating habits. As a member of society you
should give more importance to your health. The value you give to your health
is of significance not only to you but to society as well.

4
 Recreational Activities means any outdoor activity undertaken for the
purpose of exercise, relaxation or pleasure, including practice or instruction
in any such activity.

Recreational activity means any indoor or outdoor passive or active

sports or games or recreational pursuits for participants and/or spectators
whether or not they are undertaken for profit or reward or for which no charge
is made and shall include such activities on or in water, on land or in the air.

What’s New
ACTIVITY 1.1 “ FILL ME UP”

Direction: The following statement below are related to lifestyle management.

Write T if the statement shows characteristic of a good lifestyle. Write F if the
statement shows characteristic of a bad lifestyle.

________1. Eating Fruits and Vegetables.

________2. Drinking water 8x a day.
________3. Drinking liquor every day.
________4. Engaging exercise every day.
________5. Enroll in Zumba.
________6. Exploring caves, hunting, bicycling is an example of recreational
activities.
_________7. Prioritize their health through proper management of lifestyle
And weight.
_________8. Sleeping for at least 4-5 hours.
_________9. Sleeping for at least 7-8 hours.
_________10. Helping my parents to do house chores.

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

5
 Many aspects of your life are connected to your weight and lifestyle.
Your food choices are only a part of them. Your age, gender, inherited
characteristics, sleeping habits, and physical activity are also aspects to be
considered. Remember that they contribute to your overall well-being as well
as your susceptibility to disease. Giving more consideration and attention to
your present habits and practices are vital to having a healthy lifestyle.

Your lifestyle includes the nutrition practices you observe. Which

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

Risk factors to our health include the things that we do in our everyday
lives and the physiological characteristics that we inherit from our parents.
They should be taken seriously. Being aware of these risk factors as well as
doing something to prevent and counteract their effects are important.
Engaging in active recreational activities is highly promoted as one means of
promoting a healthy lifestyle.

It is very important to be mindful of your food intake and physical

activities because these greatly affect your overall health. Your food intake
and physical activity affect your weight, which consequently affect your BMI.
It is important that your weight is within what is recommended for your
height. Conscious healthy food choices and participation in regular moderate
to vigorous physical activities, along with enough rest would definitely help
improve or maintain your BMI.

LIFESTYLE AND MANAGING IT

The way in which an individual lives is called lifestyle. This includes the
typical patterns of an individual’s behavior like everyday routine at home, in
school, or at work; eating, sleeping, and exercise habits, and many others.
These patterns of behavior are related to elevated or reduced health risk.

Teenagers like you may have practices or habits at home or in school

that either elevate or reduce health risks. Do you spend a lot of your time at
home just sitting down and doing nothing? Do you move a lot by helping out
at home, cleaning your house for example? Do you love eating fruits and
vegetables? Or do you prefer junk food or fast food? Teenagers like you should
be more aware on how your nutritional practices can affect your health.

Managing your lifestyle entails making modifications in your routine

especially in those aspects that elevate health risks. Food choice, physical
activity, and eating habits are some of the aspects of your lifestyle that can be
modified to improve it. These modifications should be done gradually, like
reducing the intake of fatty food, getting up to reach for something instead of
asking someone to get it for you, or walking faster and more often. The idea
is that for health risks to be reduced, changes in your lifestyle should be
made.
6
 Risk factors are variables in your lifestyle that may lead to certain
diseases. Many aspects of your lifestyle can be considered risk factors. Aside
from genetics or heredity, age and physical make-up are some of the factors
that cannot be changed; however, your lifestyle can go around these factors
to gain more benefits. For instance, you cannot stop the aging process, but
you can delay the signs of aging from showing by being more active and
avoiding vices.
The other variables in your lifestyle, however, can be modified to achieve
a healthier life.

Such variables include

* nutrition
* body weight
* physical activity
* health habits.

What should be kept in mind is that these variables bring with them
risk factors that are serious concerns.

Some of the risk factors associated with lifestyle variables

include

* hypertension / high blood pressure

* overweight and obesity
* excess body fats
* high levels of stress
* lack of exercise
* sedentary lifestyle
* smoking
* unhealthy dietary practices
* alcohol consumption

Do you know that having an unhealthy lifestyle may bring certain

diseases that can shorten our lifespan?

NON-COMMUNICABLE DISEASES (NCDs)/CHRONIC DISEASES

These diseases are not transmitted from a person to a person but yet
can kill more than 36 million people each year, they are long duration, and
are generally of slow progression.

The Four main types of NCDs

1. Cardiovascular diseases.
2. Cancer
3. Chronic respiratory diseases
4. Diabetes
5. All groups are affected by NCDs, although they are often associated
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 with older groups. Evidence shows that more than nine million of all
attributed to NCDs occur before tha age of 60.

6. It is important that these risk factors are addressed even at your

teenage years. You could stat being more active, adding physical activity
sessions to your daily routine, or being a healthy eater, opting for more
nutritious food

What’s More

Activity 1.1: VALUE YOUR LIFESTYLE AND MANAGING IT

Planning and managing your everyday routine can help you attain your goal in life.
You are going to plan and fill in the boxes for your daily activities that you will
follow for this week.

DAYS ROUTINE
SUNDAY
MONDAY

TUESDAY

WEDNESDAY

THURSDAY

FRIDAY
SATURDAY

CONGRATUALATION!!!

“YOU DID A GOOD JOB STUDENTS, BUT WAIT THERES

MORE “

8
What I Have Learned
Activity 1.1: “ME & MY DAY”
Direction: Using the survey, put a check mark (/) on the activities you do and
estimated number of hours you do them. Write it in your Notebook.

SENTENCE COMPLETION
When I am not in school, I…

_________ watch TV for about _________ hours

_________ use the computer/tablet/cell phone for about ________ hours

_________ play sports such as _______ for about ________ minutes or _________
Hours
_________ jog or walk or dance for about _________ minutes or _________ hours
_________ sleep about __________ hours even after my regular wake up time
_________ usually go out to the mall or a friend’s house and spend about
_________ hours there
_________ do household chores for about _________ minutes or _________ hours
_________ do something else like _____________________________ for about _______
Minutes or _________ hours.

What I Can Do
Activity 1.1: “Reflection “
Direction: Reflect on the following information below. (5 points each).
And answer it in your Answer Sheet.

1. What is the meaning of lifestyle?

___________________________________________________________________________
___________________________________________________________________________

2. What are the four main types of NCD’s?

___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________

3. Give at least two examples of NCD’s and differentiate them

___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________

4. What are the risk factors associated with lifestyle and discussed it?

9
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________

5. What aspect of your lifestyle do you think you should more attend to?
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________

Assessment
Multiple Choice: Choose the letter of the correct answer: Write your answer
on your Answer Sheet. (1 point each).

1. What aspect of your lifestyle can be considered a risk factor that cannot
be changed?
A. Genetics C. Body
B. Energy D. Weight
2. In which remarks below declare on how you managed your lifestyle?
A. I eat junk food every class break time.
B. I spend a lot of time in watching television.
C. I seldom to play with my friends and classmates
D. I take care my body by eating vegetables and fruit everyday
3. There are four main type of NCD, What does NCD stands for?
A. Non-central disease C. Non- cancer disease
B. No certain disease D. Non- communicable disease
4. Why do we need to manage our weight?
A. To gain more friends.
B. To prove that I am capable
C. To make my relatives and family proud
D. To maintain energy consumed is equal to food intake.
5. What is the correct formula for getting your BMI?
A. BMI = (59kg)x2=23kg./m2
1.6m
B. BMI = (59kg)x2=23kg./m2
(1.6m)x2
C. BMI = (59kg=22x3kg./m2
(1.6m)x22
D. BMI = (59k)=23kg./m2
1.6m

10
6. What does “B” on BMI stands for?
A. Body C. Base
B. Baby D. Battle
7. What does” M” stands for?
A. Measure C. Means
B. Minute D. Mass
8. A 35 yrs. old female who is 188 cm tall and 90.7 kg. What is her Body
Mass Index (BMI)?
A. 26 C. 30
B. 24 D. 40
9. A 40 yrs. old male who is 168 cm tall and 225 lbs., What is his Body
Mass Index (BMI)?
A. 36 C. 33.05
B. 44 D. 31.06
10. If your body is overweight What will be your BMI?
A. 25-30 C. >18.5
B. 18.5-25 D. >30
11. If your body is obese. What will be your BMI?
A. 25-30 C. >18.5
B. 18.5-25 D. >30
12. The way in which individual live is called___________?
A. Recreational activities C. behavior
B. Lifestyle D. none of the above
13. This is highly recommended for health promotion?
A. Lifestyle C. eating habits
B. Bad habits D. Active recreational activities

14. There are four main types of NCD’s. Which of the following
choices is NOT included in the four main types of NCD’s?
A. Cancer C. Diabetes
B. Cardio vascular diseases D. headache

15. What is the number 1 cause of death in the Philippines?

A. Corona virus C. Diabetes
B. Heart diseases D. Cancer

11
 Additional Activities
Activity 1.1 UNDERSTANDING LIFESTYLE AND MANAGING IT
Planning and managing your everyday routine can help you attain your goal in life.
Now you are going to write your plan for your daily activities that you are follow for
this week.

Learning your skill: When you plan your everyday routine, you need to keep this in
your mind.

1. First you need to plan your lifestyle

2. Think about your time frame to accomplished this goal
3. Monitor your daily routine to check your progress
4. Follow your plan and don’t skip
5. Make it attainable to reach your goal

Learning the skill: Complete the following statement. Write 30-50 words.

I have learned
that:_____________________________________________________________________________
__________________________________________________________________________________
__________________________________________________________________________________
__________________________________________________________________________________
__________________________________________________________________________________
__________________________________________________________________________________

I realized
that:_____________________________________________________________________________
__________________________________________________________________________________
__________________________________________________________________________________
__________________________________________________________________________________
__________________________________________________________________________________
__________________________________________________________________________________

Next time I
will:______________________________________________________________________________
__________________________________________________________________________________
__________________________________________________________________________________
__________________________________________________________________________________
__________________________________________________________________________________
__________________________________________________________________________________

CONGRATUALATIO
N!!

“YOU DID A GOOD JOB STUDENTS

12
 What I Need to Know
This lesson will help you in assessing your physical activity, exercise, eating
habits and engages in moderate to vigorous physical activities for at least 60
minutes a day in and out of school

Content Standards: The learner demonstrates understanding of lifestyle

and weight management to promote societal fitness.

Performance Standards: 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

Content Standards: After going through this module, you are expected to:

• Demonstrates critical thinking and decision-making skills in assessing

physical activity, exercise, eating habits and engages in moderate to
vigorous physical activities for at least 60 minutes a day in and out of
school. PE10PF-Ib-h-45

• Lesson 2 - Managing our weight

Lesson Objectives:

• Distinguished the meaning of weight and managing it

• Value the importance weight managing

• Complete the Physical Fitness Test score card

13
 What I Know

Activity 2.1: “ Fill me Up”

Direction: Choose in the box you think it is appropriate for each item. Fill
in the blank with the correct word that completes the sentence. Write your
answer on your Answer Sheet.

Cardio vascular Weight Loss Diabetes

Weight Gain Cancer Unhealthy lifestyle
BMI Lifestyle Weight maintenance
Non Communicable Diseases Hypertension Recreational activity
Obesity Index
BMI=wt in kg = 59Kg = 23kg/m2
ht in m2 (1.6m)2

________1. What does it refer to chronic diseases?

________2. What is the way in which individual lives?
________3. What certain diseases that can shorten your life span?
________4. What formula that energy consumed is greater than
energy expended more food intake but less physically exertion?
________5. What formula that energy consumed is less than energy
more physical exertion but less food intake?
_________6. What formula that energy consumed is equals energy
expended, physical exertion is the same with food intake?
_________7. It is calculated by dividing your body weight (expressed
in kilogram) by the square of your height (expressed in meters)
_________8. What is the risk values when having high BMI?
_________9.What disease in which your blood glucose or blood
sugar level are too high?

_________10. A kind of disease that involve heart and blood vessel?

_________11. This activities held during one leisure time and the
purpose is to refresh oneself by doing activities that are
considered by an individual as enjoyable?
________12. In BMI, what is I stands for?
________13. What is the formula of BMI?
________14. It is an abnormal collection of body fat, usually 20%
or more over an individual’s ideal body weight?
________15. It is another name for high blood pressure?

14
 What’s In
Activity 1.2: “ JUMBLED LETTER”
Direction: I will present a series of jumbled letters and you will identify the
hidden word in it. Write your Answer on your Answer Sheet.

1. TESEBIDA-____________________________

2. ELSYTELIF-____________________________

3. NIAG WEGITH-_________________________

4. CERCAN-_______________________________

5. IMB-____________________________________

What’s New
Activity 1.2: Achieving your goal
Referring your Activity 2.1 in Lesson 1 in which you are plan in your daily
activity/routine. You are going to:

A. Check (/) and monitor your plan in Activity 2.1

B. Answer the question on how do you find your plan for your daily
routine and choose 5 activities that you considered your weakness
C. Follow the chart below by filling all necessary needed.

Routine Goal Activities to do to achieve

your goal
1.

2.

3.

4.

5.

15
 What Is it

WEIGHT AND MANAGING IT

You might find other individuals lucky because they eat a lot but do not
gain weight as much as you do. You might also think it is unfair that though
you limit your food intake, you do not lose as much weight as you want to.
This is because your weight is a result of metabolic responses of your body to
your food intake, energy expenditure, and physiologic processes. A simple
elimination of food or addition of physical activity does not encompass the
entirety of weight management. Understanding how your body works is a vital
key as well as a combination of healthy food practices and a more active
lifestyle.

To understand it in simple terms, energy expenditure is the amount of

energy you spend through physical activity, while energy consumption is the
amount of energy you take in through food. They both play key roles in weight
management. A simple formula is shown here.

Weight Gain = energy consumed is greater than energy expended =

more food intake but less physical exertion
Weight Loss = energy consumed is less than energy expended = more
physical exertion but less food intake
Weight Maintenance = energy consumed equals energy expended=
physical exertion is the same with food intake

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

Aside from taking note of your eating habits, you should also take note
of your actual weight as an indicator of health risk. This has to do with gettin g
your Body Mass Index (BMI). It is a rough measure of body composition that is
useful for classifying the health risks of body weight. It is also based on the
concept that a person’s weight should be proportional to height. BMI is
calculated by dividing your body weight (expressed in kilograms) by the
square of your height (expressed in meters).

Example:

Weight: 130 pounds (convert into kilos) x 1kg / 2.2 pounds = 59 kg

Height: 5 feet 3 inches (convert to meters) x .0254 meters / inch = 1.6 m

Example:

16
Weight: 130 pounds (convert into kilos) x 1kg / 2.2 pounds = 59 kg Height:
5 feet 3 inches (convert to meters) x .0254 meters / inch = 1.6 m

BMI = wt in kg = 59 kg = 23 kg/m2
ht in m² (1.6 m) ²

CLASSIFICATION BMI
UNDERWEIGHT <18.5
NORMAL 15.5-24.9
OVERWEIGHT 25.0-29.9
OBESITY (I) 30.0-34.9
OBESITY (II) 35.0-39.9
EXTREME OBESITY ≥40.0

At low values of BMI, weight gain should be achieved. For normal

values, weight maintenance is recommended. Healthy eating and active
physical activity will be beneficial in maintaining a healthy weight. At high
values of BMI, however, the risk of arthritis, diabetes, hypertension, cancer,
and other disorders increases substantially. In classifying health risks
associated with overweight and obesity, body fat distribution and other
disease risk factors are considered in addition to BMI.

Genetics somehow limits your capacity to change your body

composition; however, you can improve your body composition through
regular exercise and healthy diet. A lifestyle that includes regular exercise
may be more important for health than trying to reach any “ideal” weight.
Once you have established a body composition goal, you can then set a target
range for body weight.

Weight management includes the techniques

and physiological processes that contribute to a person's ability to attain and
maintain a certain weight. Most weight management techniques encompass
long-term lifestyle strategies that promote healthy eating and daily physical
activity.[1] Moreover, weight management involves developing meaningful
ways to track weight over time and to identify ideal body weights for different
individuals.[2]
Due to the rising obesity rates in many parts of the world, proper weight
management strategies most often focus on achieving healthy weights
through slow but steady weight loss, followed by maintenance of an ideal body
weight over time.[3]
Rising obesity rates are a major concern around the world, especially
in North America. About 60% of Americans and Canadians are either
overweight or obese.[3][4] Understanding the basic science of weight
management and some of the strategies for attaining and maintaining a
healthy weight is very important to a person's overall health because obesity

17
is a risk factor for many chronic diseases, like Type 2
diabetes, hypertension and cardiovascular disease.[5]

ACTIVE RECREATIONAL ACTIVITIES

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. These activities may require large body
movements such as running, throwing, and jumping, or small movements
such as playing board games, doing arts and crafts, and many others. When
a recreational activity is athletics or sports, this may require more physical
exertion and competition. However, athletics and sports may also be
participated in more for the enjoyment they bring rather than competitive
play.

What’s More

Activity 2: VALUING YOUR WEIGTH

Maintaining your weight is vital for our health. It is of value in giving
importance and self management for prevention and developing non-
contagious diseases such as arthritis, diabetes, cancer, and heart attack.

Learning Skill:
Are you ready to asses your knowledge

Instruction: By supplying your understanding through a K-I-R below are

the important things you learned in weight management and how are you
going to manage it.

knowledge Importance Realization/

Recommendation for
Improvement

18
 What I Have Learned

Activity 3: “Lecture Discussion”

Learning in the management of weight assessment is every one concern. To assess
your knowledge, kindly note the important things about the lecture discussion.
Copy this in your notebook.

Examples of Important formula Your BMI and recommended

active for weight weight management formula
recreational management
activity
Weight maintenance

Weight loss

Weight gain

Sentence Reflect:
1. I learned that…………
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________

2. I value that…………..
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________

3. I need to Improve on…….

___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
19
What I can do

20
 Assessment
Multiple Choice: Choose the letter of the correct answer 1 point each. Write
your answer on your Answer Sheet.

1. What health risk related to obesity?

A. Heart diseases C. Type 11 diabetes
B. Diabetes D. All of the above
2. Which formula in weight managing it that has energy consumed is
greater than energy expended = more food intake but less physical
exertion?
A. Weight loss C. Weight management
B. Weight gain D. Eating habits
3. Which formula in weight managing it that energy consumed is less than
energy expended = more physical exertion but less food intake?
A. Weight loss C. Weight management
B. Weight gain D. Eating habits
C. Which formula in weight managing it that has energy consumed equals
energy expended= physical exertion is the same with food intake?
A. Weight loss C. Weight management
B. Weight gain D. Eating habits
4. What deceases that which some of the body’s cell grow uncontrollably
and spread to other parts of the body?
A. Cancer B. Tuberculosis C. Heart Deceases D. Leukemia
5. What deceases that is common condition in which the long term force
of the blood against your artery walls is high enough that it may
eventually cause health problems, such as heart disease?
A. Heart Deceases C. Hypertension
B. Hyper acidity D. Hyper active
6. What does “B” on BMI stands for?
A. Body B. Baby C. Base D. Battle
7. What does” M” stands for?
A. Measure B. Minute C. Means D. Mass
8. A 35 yrs old female who is 188 cm tall and 90.7 kg, What is her Body
Mass Index (BMI)?
A. 26 B. 24 C. 30 D. 40
9. A 40 yrs old male who is 168 cm tall and 225 lbs., What is his Body
Mass Index (BMI)?
A. 36 B. 44 C. 33.05 D. 31.06
10. If your body is overweight What will be your BMI?
A. 25-30 B. 18.5-25 C. >18.5 D. >30

21
 11. Physical activity as part of the weight loss program?
A. Can speed up metabolism
B. Increase potential for flexible diet
C. Is not important if a person already watching the diet
D. All of the above
12. A lifestyle that includes_____________ may be more important for
health than trying to reach any “ideal” weight
A. Regular exercise C. Sedentary life
B. Irregular exercise D. coach potato life
13. Which of the following activities is the example of recreational
activities?
A. Hiking C. Swimming
B. Jogging D. all of the above
14. Is the person who considered too low to be healthy?
A. Underweight C. Obese
B. Normal D. Overweight
15. If a person has a high values of BMI, which deceases he/she
will going to supper
A. Artritis C. Hypertension
B. Cancer D. All of the above

Additional Activities
Activity 1.3 “Computing BMI”
Direction: You can use Body Mass Index (BMI) to determine whether
you are a healthy, underweight or obesity. Using the formula and
sample below compute the following BMI. Write your answer on your
Answer Sheet. (5 Points each)

BMI = wt in kg = 59 kg = 23 kg/m2
ht in m² (1.6 m) ²

1. A. If your weight is 90 kg
B. And your height is 1.77m
C. Calculate
_____________________________________________________________________
_____________________________________________________________________
_____________________________________________________________________
_____________________________________________________________________

2. A. If your weight is 70 kg
B. And your height is 1.68m
C. Calculate

22
 _____________________________________________________________________
_____________________________________________________________________
_____________________________________________________________________
_____________________________________________________________________

3. A. If your weight is 80 kg
B. And your height is 1.70m
C. Calculate
_____________________________________________________________________
_____________________________________________________________________
_____________________________________________________________________
_____________________________________________________________________

4. A. If your weight is 100 kg

B. And your height is 1.90m
C. Calculate
_____________________________________________________________________
_____________________________________________________________________
_____________________________________________________________________
_____________________________________________________________________

What I need to Know

Content Standards: The learner demonstrates understanding of lifestyle
and weight management to promote societal fitness.

Performance Standards: 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

Content Standards: After going through this module, you are expected to:

• Demonstrates critical thinking and decision-making skills in assessing

physical activity, exercise, eating habits and engages in moderate to
vigorous physical activities for at least 60 minutes a day in and out of
school. PE10PF-Ib-h-45

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 • Lesson 3 – Modifying eating habits

Lesson Objectives:
• Distinguished the meaning of Eating habits

• Value the importance of eating habits

• Check out your eating habits

What I Know
Activity 1.3 “SURVEY QUESTION”
Direction: Manage it by putting check mark (/) corresponding to your
response in each item. Write your Answer on your Answer Sheet.

QUESTION YES NO
1. You can be classified as “underweight” when your BMI result is
<18.5.
2. You can be classified as “extreme obesity (III)” when your BMI
result is >40.0.
3. When your BMI is 18.5, does it mean you are normal?
4. When your BMI is 34.9, does it mean you are belong in the
classification of “obesity I?
5. If where going to calculate your BMI, your height is 152 cm or
1.52m and your weight is 60 kg, your BMI is 25.96 is this the
correct answer?
6. If where going to calculate your BMI, your height is 70 inches
and your weight is 180 pounds and the result is 25.8, is this the
correct BMI?
7. When your BMI is 37.2 does it mean you are extreme obesity?
8. Administering your weight can lower the risk of having heart
failure and different kinds of cancer.
9. Non- communicable disease can spread from one person to
another
10. Modifying your eating habits can aid you in managing your
weight
11. Active recreational activities are highly recommended for health
promotion
12. All age groups are affected by NCD’s although they are often
associated with older age group.
13. Healthy lifestyle brings with a certain diseaes that can shorten
your lifestyle.
14. Some of the risk factors associated with lifestyle variable include
hypertension, overweight and obesity excess body fat, high level of
stress, lack of exercise and sedentary lifestyle.
15. N C D ’ s i s k n o w n a s n o n c o m m u n i c a b l e d i s e a s e s .

24
Legend: 13-15- Excellent 5-6- Poor
10-12- Very Good 1-4- Need Improvement
7-9-Good

What’s In
Activity 1.3 “True or False”
Direction: Write true if the statement is correct in False if it is not. Write
your Answer on your Answer sheet. (1 point each)

______1. Recreational activities are those activities held during one’s leisure
time.
______2. Genetics somehow limits your capacity to change your body
composition; however, you can improve your body composition through
regular exercise and healthy diet
_______3. This has to do with getting your Body Mass Index (BMI). It is a rough
measure of body composition that is useful for classifying the health risks of
body weight.
_______4. Healthy eating and active physical activity will be beneficial in
maintaining a healthy weight.
_______5. Eating habits can be modifies according to the nutritional
recommendations for Filipinos by the food and Nutrition Research (FNRI)

What’s New
Activity 1.3 “PICTIONARY”
Direction: Identify the 5 picture whether it is go foods, grow foods and glow
foods. Write your answer on your Answer sheet.

1. ______________ 2. ____________

3. _________________ 4. _________________

25
 5. ___________________

What Is It

MODIFYING EATING HABITS

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

Eating habits can be modifies according to the nutritional

recommendations for Filipinos by the food and Nutrition Research (FNRI).
Bearing in mind these recommendations help ensure proper diet especially
the changes being experience as your body matures. Your eating habits
should revolve around these recommendation to become healthier. Remember
that your nutritional needs not be neglected as you participate in active
recreational activities. More attention on nutritional needs is necessary to
energize your body and help your body recover as well.

Compute the recommended number of calories you should burn using

FNRI’s Energy Calculator to find out what physical activities you need to do
to burn these calories. Take note that in order to manage your weigth well.
You should give importance to both physical

Factors that affect Eating Habits

* Culture * Enviromental
* Religious * Political Factor
* Economic * Social

Your Guide to Healthy Eating with the use of Food Pyramid

26
The food pyramid guidelines for healthy lifestyle
* Balance diet with physically diet
* Eating variety of food
* Eating plenty of vegetable, fruit and grain products.
* Eating food with low fat, saturated fat and cholesterol.
* Eating sweet in moderation.
* Eating salt in moderation
* Limiting intake of alcohol.

What’s More
Activity 1: Valuing in modifying Eating Habits
“POSTER MAKING”
Many of us tend to have different likes and dislikes concerning food. We all
know that social media these days have a big impact on our food choice.
Knowing for a fact giving value to physical activities such as exercise can
help individual. Eating habits must have balance diet.

Materials:
• 1 Long Bond paper
• Crayon/ Pastel
• Marker
Instructions:
From your knowledge, make a poster that promote nutrition practices.

Note: You will be graded based on rubrics.

RUBRIC FOR POSTER MAKING

Poster Making Excellent Good Fair Poor
4 points 3 Points 2 Points 1 Point
Correct No grammar A few Grammar Some Grammar Many Grammar
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Grammar Mistakes Mistakes Mistakes Mistakes
Creativity Very Creative Show many Some creative No Creation Has
Poster creative ideas ideas Used Been Used
Neatness Very Neat and Some Untidy Many Untidy Very careless and
Tidy Poster Error Errors Untidy
Well Organized Information is Poster Is Poster Is Put Poster is Poorly
well Organized Organized well Together But Is Put Together and
and Easy to but still a little Difficulty to Very Difficult to
understand Difficult to Understand Understand
understand
Use of Resources Excellent Use Of A Good Use of Use of Few Lacks Use Of Any
Available Available Available Available
Resources Resource Resource Resources
Total 20 Points

What I have learned

Activity 2: My food Plan

Direction: Make a food plan that you think can help you achieve your goal.
Use the chart as your guide and to monitor whether you meet or follow your
plan. Write it in a 1 whole short bond paper.
Days Breakfast Lunch Dinner
Sun
Mon
Tue
Wed
Thu
Fri
Sat

What I can do
Activity 3: Write in Easy

Direction: In this activity you are going to answer the following questions.
This is an overall application of all the lesson that you have learned, 5 points
each. Write your answer in the Answer Sheet.

A. Analyze the knowledge and experience that you have gained from the
lesson. List down activities that you think you can maintain.
Ans.______________________________________________________________________

28
B. Make a plan for your everyday routine applying lifestyle, weight
management and modifying your eating habits.
Ans.______________________________________________________________________

C. Why do you think it is important to manage your lifestyle , weight and

eating habits.
Ans.______________________________________________________________________

D. What aspects of your life style do you think you should be most attentive
to? Why do you think so?
Ans.______________________________________________________________________

Assessment
Direction: Manage it by putting check mark (/) corresponding to your
response in each item. Write your Answer on your Answer Sheet.

QUESTION YES NO
1.You can be classified as “underweight” when your BMI result is
<18.5.

2.You can be classified as “extreme obesity (III)” when your BMI

result is >40.0.

3.When your BMI is 18.5, does it mean you are normal?

4.When your BMI is 34.9, does it mean you are belong in the
classification of “obesity I?

5.If where going to calculate your BMI, your height is 152 cm or

1.52m and your weight is 60 kg, your BMI is 25.96 is this the
correct answer?

6.If where going to calculate your BMI, your height is 70 inches and
your weight is 180 pounds and the result is 25.8, is this the correct
BMI?

7.When your BMI is 37.2 does it mean you are extreme obesity?

8.Administering your weight can lower the risk of having heart

failure and different kinds of cancer.

9.Non- communicable disease can spread from one person to

another

10.Modifying your eating habits can aid you in managing your

weight

11.Active recreational activities are highly recommended for health

promotion

29
12.All age groups are affected by NCD’s although they are often
associated with older age group.

13.Healthy lifestyle brings with a certain diseaes that can shorten

your lifestyle.

14.Some of the risk factors associated with lifestyle variable include

hypertension, overweight and obesity excess body fat, high level of
stress, lack of exercise and sedentary lifestyle.

15.NCD’s is known as non communicable diseases.

Additional Activities

Activity 4: My Personal Contract

Direction: Using your knowledge and experience that you have gained from
the lesson fill this Personal Contract.

My Personal Contract
I agree to increase my participation in active recreational activities
particularly __________ for _______ days per week. I will begin my program
on______ and plan to reach my final goal by________.

My plan for increasing my participation includes the following strategies:

1. ____________________________________________________________________
2. ____________________________________________________________________
3. ____________________________________________________________________
4. ____________________________________________________________________
5. ____________________________________________________________________

I will keep in mind that the reason why I participate in active recreational
activities is to have a healthier lifestyle and these other reasons:
1. _____________________________________________________________________
2. _____________________________________________________________________
3. _____________________________________________________________________
4. _____________________________________________________________________
5. _____________________________________________________________________

I understand that it is important for me to make a strong personal effort to

make change in my behaviour. I sign this contract as an indication of my
personal commitment to reach my goal

Name__________________________________ Witness______________________
30
 Answer Key

LESSON 2
What I know
Answer may vary
1. Non Communicable
Additional Activity
Diseases
Answer may vary Personal Contract
2. Lifestyle
What I have learned: Additional Activities
3. Unhealthy lifestyle
Answer may vary
4. Weight gain
What’s more Answer may vary
5. Weight loss What I can do
6. Weight maintenance
10.T
7. BMI
9. T 5. Glow
8. cancer
8. F 4. Grow
9. Diabetes
7. T 3. Grow
10. cardiovascular
6. T 2. Go
11. Recreational activities
5. T 1. Go
12. Index
4. T What’s New
13. BMI Formula
3. F
14. obesity
2. T 15. Yes
15. hypertension
1. T 14. Yes
What’s In
Whats’ New 13. No
1. Diabetes
15.b 12. Yes
2. Lifestyle
14. d 11. Yes
3. Weight gain
13. d 10. Yes
4. cancer
12. b 9. No
5. BMI
11. d 8. Yes
What’s new
10.d 7. No
Answer may var
9.c 6. Yes
What’s more
8.a 5. Yes
Answer may vary
7.d 4. Yes
Assessment
6.a 3. Yes
1. D 6. A 11. D
5.a 2. Yes
2. B 7. D 12. A
4.d 1. Yes
3. A 8. A 13. A
3.c What’s in/ Assessment
4. C 9. C 14. A
2.c What I know
5. C 10. D 15. A
1. a LESSON 3
Additional Activity
Assestment
1. 28.7
What I know/
2. 20.8
LESSON 1
3. 23.52
4. 26.31

31
References:
Lesson 1 - Lifestyle and managing it
Physical Education and Health 10 Learners material
https://www.encyclopedia.com/medicine/divisions-diagnostics-and-
procedures/medicine/weight-management
https://www.education.vic.gov.au/school/teachers/teachingresources/disci
pline/physed/Pages/activerecreation.aspx
https://www.lawinsider.com/dictionary/recreational-activity
https://www.lawinsider.com/dictionary/recreational-activity
Lesson 2 - Managing our weight
https://www.slideshare.net/ronalynconcordia/physical-education-10-
learning-material
https://www.lawinsider.com/dictionary/recreational-activity
https://en.wikipedia.org/wiki/Weight_management
acebook.com/AnytimeFitnessSetiawangsaAeonAU2/photos/what-is-bmi-
and-how-to-calculate-your-bmibody-mass-index-or-bmi-is-a-measure-of-
/2240679212724712/?_rdr
Lesson 3 - Modifying eating habits
https://www.slideshare.net/ronalynconcordia/physical-education-10-
learning-material
https://www.pinterest.ph/pin/713750240939608385/-food pyramid
https://www.plantgrower.org/sweet-corn.html
https://naqld.org/app/uploads/2013/11/FSS_FS33a-Go-grow-and-Glow-
Foods-Teachers-guide.pdf
https://philnews.ph/2019/07/25/glow-foods-meaning-and-examples-go-
grow-and-glow-food

Development Team
Writer: KRISTINE S. GALLOSA
Editor/QA: GERMANICO MALACAT
Reviewer: MINERVA G. PALER, PhD
Illustator:
Layout Artist: PETER A. ALAVANZA / RUBY V. PAGUNTALAN
Management Team: FELIX ROMY A. TRIAMBULO, CESO V
ROSALIO B. CONTURNO JR, PhD
ELLA GRACE M. TAGUPA, EdD
JEPHONE P. YORONG, EdD
GERMANICO C. MALACAT

Office: Dapitan City Schools Division Office

Address: Sunset Boulevard, Dawo, Dapitan City
Contact Number: 09383968259
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