3 - Q1 Mapeh - Pe
3 - Q1 Mapeh - Pe
3 - Q1 Mapeh - Pe
Physical
Education
Quarter 1 – Module 3
Active Recreation
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Physical Education – Grade 10
Quarter 1 – Module 3: Active Recreation
Revised Edition 2021
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About the Module
This module is especially crafted to let you understand and know the benefits of
physical fitness through active recreation. In this module, we will explore and
discover our own fitness level and engage in various active recreational activities;
understand how we can improve our overall health and; apply it in uplifting the
overall health and wellness of our family and community.
This module was designed and written to help you explore what is involved in Active
Recreation. It is divided into 2 lessons, namely:
What I Know
.
Direction: Read the following questions carefully and encircle the letter of
the best answer.
1. What is the term that depicts a person’s way of living?
A. Exercise B. Health C. Lifestyle D. Routine
5. What type of exercise is intended to improve the elasticity of the muscles and
the range of motion of joints?
A. Aerobic B. Anaerobic C. Endurance D. Flexibility
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7. The following words are used to describe the intensity or level of an exercise,
EXCEPT:
A. Average B. Light C. Moderate D. Vigorous
8. The following are lifestyle diseases associated with poor lifestyle, EXCEPT:
A. Diabetes B. Cancer C. Hypertension D. Obesity
10. What statement best describes the Frequency under FITT Principle?
A. Mike does brisk walking every day.
B. Lara does 400m warm up in every swim.
C. Mel does his workout with a 1km run in the park.
D. Neil does free weights exercise in preparation for a competition.
11. The following are the factors needed to determine a person’s BMI, EXCEPT:
A. Age B. Exercise C. Gender D. Height
13. If Marjun is 168 cm. tall and weighs 70 kg., what is his BMI?
A. 24.80 B. 25.80 C. 26.60 D. 27.60
14. If King is 160 cm. tall and weighs 59 kg., what is his BMI?
A. 23.05 B. 24.05 C. 25.05 D. 26.05
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Lesson
1 Lifestyle Management
What’s In
We need to be more physically active and be aware of the proper kinds of food
to eat. From time to time, we have to be conscious of our lifestyles as it greatly
affects our health, especially these time during the COVID-19 pandemic.
Our overall health and wellness are greatly affected by what we do, what we
eat and how we spend our time in our everyday life.
Lifestyle - the way in which an individual lives; includes the typical patterns
of an individual’s behaviour like every day routine at home, in school, or at
work; eating, sleeping, and exercise habits, and many others; are related to
elevated or reduced health risk. (Lualhati F. Callo et al, 2015)
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Managing our lifestyle is the first step in improving our health and wellness.
Knowing the quality of our current lifestyle is essential before taking that first
big step to the better life we deserve.
Knowing the quality of your lifestyle will determine your next step towards
achieving better health and better life.
What’s More
ACTIVITY
1 2 3 4 5
Almost
Never Sometimes Often Always
Never
Rate yourself according to the following statements about your daily activities
using the scoring system below. Get the score and determine your current
lifestyle quality based on the table provided below.
I engage in physical activities for at least 30 minutes several days a week.
I engage in physical activities that challenge my heart rate.
I do not stress myself about schoolwork deadlines.
I make sure I have time for myself.
I take care of the environment.
I do warm-up and cool-down before and after exercise.
I am conscious about what I eat.
I eat vegetables and fruits.
I take note of what the label says about my food.
I believe in what I see on TV and online about fitness, health and
nutrition.
I have a first aid kit and I know how to use it.
I find time for leisure and recreation.
I can manage my time well.
I spend quality time with my family and friends.
I have adequate sleep.
TOTAL
SCORE LIFESTYLE QUALITY
61-75 Excellent
46-60 Above Average
31-45 Average
16-30 Below Average
1-15 Needs Improvement
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What I Have Learned
What I Can Do
Directions: Evaluate your daily activities in your home or community and categorize
them accordingly whether it should be a STOP or GO. Write your answers on the
designated box. Provide at least five (5) on each category.
STOP GO
(e.g. eating fast food) (e.g. doing exercise)
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Lesson
Exercise & Weight
2 Management
What’s In
Based on the image you see below, answer the questions briefly.
What lifestyle do you think does the patient has?
What does the doctor want to convey to the patient?
What do you think the patient needs to do?
How do you determine the ideal weight of a person?
https://tinyurl.com/tjrp4svv
Body Mass Index (BMI) - a rough measure of the body composition that is useful for
classifying the health risks of body weight; also based on the concept that a person’s
weight should be proportional to height; calculated by dividing your body weight
(expressed in kilograms) by the square of your height (expressed in meters)
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𝑤𝑒𝑖𝑔ℎ𝑡 (𝑘𝑔)
𝐵𝑀𝐼 =
ℎ𝑒𝑖𝑔ℎ𝑡 (𝑚)2
Example:
𝑤𝑒𝑖𝑔ℎ𝑡 (𝑘𝑔) 59𝑘𝑔 59𝑘𝑔
𝐵𝑀𝐼 =
ℎ𝑒𝑖𝑔ℎ𝑡 (𝑚)2
𝐵𝑀𝐼 =
(1.6𝑚)2
𝐵𝑀𝐼 =
2.56𝑚2
𝐵𝑀𝐼 = 23.05𝑘𝑔/𝑚2
= Normal
The BMI is used to determine the category of a person’s weight using a standard
measure. The formula for the BMI is stated as:
Classification BMI
Underweight <18.5
Normal 18.5 – 24.9
Overweight 25.0 – 29.9
Obese (I) 30.0 – 34.4
Obese (II) 35.0 – 39.9
Extreme Obesity (III) ≥40.0
Now that you know how to get your weight category using the BMI, what are your
thoughts on your discovery?
COOLDOWN
PROPER
EXERCISE
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Principles of Exercise
Frequency How often do you exercise? (e.g. 3x a week)
F. Intensity How hard do you exercise? (e.g. vigorous, moderate, etc.)
I. Time How long do you exercise? (e.g. 1 hour/session)
T.
T. What kind of exercise? (e.g. Resistance exercise, Running
Type
exercises)
Load or stress to the body should be greater than normal
Overload
capacity to progress.
Exercise should be steadily and gradually increased over
Progression
time.
The way you exercise should be specific to what you want
Specificity
to accomplish.
Rest & The body requires adequate time to rest and recover
Recovery between training and exercise sessions to adapt.
What I Can Do
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Table 1 – BMI Calculation & Category
Name of Family Relationship Height Weight
BMI Category
Member/Relative to Learner (𝑚 )2 (kg)
WITNESSES
(Signature of other
performers)
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Assessment
Direction: Read the following questions carefully. Choose the letter of the best
answer. Write your answers in a separate sheet of paper.
1. The following are lifestyle diseases associated with poor lifestyle, EXCEPT:
A. Diabetes B. Cancer C. Hypertension D. Obesity
8. What type of exercise is intended to improve the elasticity of the muscles and
the range of motion of joints?
A. Aerobic B. Anaerobic C. Endurance D. Flexibility
9. The following are the factors needed to determine a person’s BMI, EXCEPT:
A. Age B. Exercise C. Gender D. Height
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10. What values are computed to determine the BMI?
A. Age & Height C. Age & Weight
B. Height & Weight D. Height & Girth
11. If Marjun is 168cm tall and weighs 70kg, what is his BMI?
A. 24.80 B. 25.80 C. 26.60 D. 27.60
12. If King is 160cm tall and weighs 59kg, what is his BMI?
A. 23.05 B. 24.05 C. 25.05 D. 26.05
15. The following words are used to describe the intensity or level of an exercise,
EXCEPT:
A. Average B. Light C. Moderate D. Vigorous
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References
n.d. Aerobic exercise: the health benefits. Accessed 7 6, 2020. http://www.mydr.com.au/sports-
fitness/aerobic-exercise-the-health-benefits.
Lualhati F. Callo, Mark Kenneth S. Camiling, Johannsen C. Yap, Janeth P. Cagulang, Jose C. Doria, Encarnita
Deveraturda, Jo-Ann G. Grecia. 2015. "Physical Education and Health – Grade 10 Learner’s Material."
In Physical Education and Health – Grade 10 Learner’s Material, by Mark Kenneth S. Camiling,
Johannsen C. Yap, Janeth P. Cagulang, Jose C. Doria, Encarnita Deveraturda, Jo-Ann G. Grecia Lualhati
F. Callo, 48. Department of Education.
Study.com. 2015. Anaerobic Exercise: Definition, Benefits & Examples. Accessed June 30, 2020.
https://study.com/academy/lesson/anaerobic-exercise-definition-benefits-examples.html.
—. 2016. Flexibility in Fitness: Definition, Stretches & Exercises. Accessed June 30, 2020.
https://study.com/academy/lesson/flexibility-in-fitness-definition-stretches-exercises.html.
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