2nd Quarter

MAPEH 10 (P.E.) Week 4 / D1-4

I. OBJECTIVES
A. Content Standard:
The learner demonstrates understanding of lifestyle and weight management to promote
societal fitness.
B. Performance Standard:
The learner maintains active lifestyle to influence the physical activity participation of the
community and society.
The learner practices healthy eating habits that support an active lifestyle.
C. Most Essential Learning Competency:
MELC No. 1 – Assesses physical activities, exercises and eating habits. (PE10PF- IIa-h-
39)
D. Objectives:
1. Determine the appropriate ways of assessing physical activity, exercise, and eating
habits in relation to having a healthy lifestyle.
2. Recognize the value of having a healthy lifestyle by analyzing one’s lifestyle
practices.
3. Create a wellness plan in order to maintain healthy lifestyle.

II. CONTENT: ACTIVE RECREATION (FITNESS)

III. LEARNING RESOURCES

A. REFERENCES:
1. Teacher’s Guide Pages – 57-71
2. Learner’s Material Pages – 52- 69
3. Textbook Pages
4. Additional Materials from Learning Resources (LR) portal

B. OTHER LEARNING RESOURCES: Printed Materials

IV. PROCEDURES:
A. Reviewing previous lesson/Presenting the new lesson
ACTIVITY: HOW WELL DO YOU KNOW?
Direction: Choose in which column your answer for each question falls under. Write
BLUE or RED for the answer.

Questions BLUE RED

Balance the Consult a doctor
1. How can one maintain an ideal body amount of food you about an effective
weight?_________ eat with regular diet pill that you
physical activity can take
2. A desirable level of fitness can be
achieved through at least how many 5 3
workouts per week?_______
3. How are people who lead sedentary
physically fit couch potatoes
lifestyles often referred to?_______
4. Which is not a positive outcome of
hypertension stress reduction
personal fitness?________
5. How many years may be added to the
life expectancy of people who are
physically active throughout their lives? 1.5 2.5
____________

B. Establishing a purpose of the lesson

Fitness is a universal concern. In whatever activities and undertakings you do, your
fitness should always be considered if you are to perform them effectively and efficiently.
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PROPERY OF PAMPANGA HIGH SCHOOL- DEPED CITY OF SAN FERNANDO

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.
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.

ACTIVITY: LIFESTYLE SURVEY

Directions: 1. Reflect on the different physical activities you have participated in and your
eating habits or practices.
2. Put a check ( ) mark on the column that corresponds to your answer.
3. Describe your health habits and how it can affect your lifestyle by answering
the questions that follow.

Are you into...? Yes No

Walking/Jogging
Malling
Hip-hop dancing
Playing badminton
Yoga exercises
Zumba exercise
Strength training
Aerobics exercise
Avoiding drinking soda
Eating fruits and vegetables
Eating heavy breakfast
Analyzing the food’s
nutritional content before eating
Avoiding fatty food

Processing questions:
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 with your food choices and eating habits?
__________________________________________________________________
4. How do these practices affect you and your lifestyle?
__________________________________________________________________
5. How do you benefit from engaging in these practices?
__________________________________________________________________

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C. Presenting Examples/Instances of the new lesson
ACTIVITY: FAULT FINDER
Direction: Analyze the picture and list down three (3) irregularities and three (3) things
that the character is lacking.

IRREGULARITIES
1. _________________________
2. _________________________
3. _________________________

LACKING
1. _________________________
2. _________________________
3. _________________________

D. Discussing new concepts and practicing new skills #1

Healthy Lifestyle Guidelines

1. Perform around 20-30 minutes of moderately intense physical activity on

most days of the week. It can have an accumulation of minutes for each
day.
2. Eat a healthy breakfast every day.
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 and to
whom you can express your feelings openly.
10. Be aware of your surroundings and take personal safety measures at all
times.

E. Discussing new concepts and practicing new skills #2

Many people want to lose weight so they will look better. 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.” In order to effectively
manage weight, a person must know the consequence of being overweight, the risk of
mismanagement and the proper ways to reduce weight.

Health Consequences of Excessive Body Weight

 high blood pressure
 type 2 diabetes
 congestive heart failure
 obstructive sleep apnea and respiratory problems
 poor female reproductive health (menstrual irregularities)

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  psychological disorders (depression, eating disorders, distorted body image,
discrimination, and low self-esteem)
 shortened life expectancy and decreased quality of life
 gallbladder diseases, stroke and gout

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 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

Weight Loss Strategies

 Make a commitment to change
 Incorporate exercise into the program
 Avoid automatic eating
 Stay busy
 Try “junior size” instead of “super-size”
 Eat slowly and at the table only
 Cut unnecessary items from your diet
 Do not serve more food than you should eat
 Think positive

F. Developing Mastery (Leads to Formative Assessment)

ACTIVITY NO. 1: GET THE JOB DONE
Direction: Assess physical activities, exercises and eating habits by analyzing the given
scenarios of lifestyle practices below. Determine the possible result of each
scenario then suggest a way how this should be addressed.

SCENARIO RESULT WHAT SHOULD BE

DONE?
1. Erwin ate all day to cover up his
depression brought by his
damaged Tamiya.
2. Glo performs 20-30 minutes of
moderate intensity physical
activity 3 times a week.
3. Shella has been working 18
hours a day to finish her
assigned work.
4. Elizer is 43 kg but still feels fat, so
he wants to lose more weight by
eating only once a day.
5. Celia performs flexibility
exercises a minimum of 3 times
per week.

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G. Finding practical application of concepts and skills in daily living
ACTIVITY NO. 2: LABEL ME
Directions: 1. Analyze the given situations and determine which of following must be
applied to maintain a healthy lifestyle despite the current condition caused
by the pandemic.
2. Write MBA if the given situation is must be applied and MNA if it must not.

____ 1. Sleep for at least 10 hours a day if there is nothing to do.

____ 2. It is alright to stress-eat to relieve sadness caused by the pandemic.
____ 3. Choose enjoyable activities with friends to work out.
____ 4. Avoid negative thoughts about how difficult changing past behaviors might be.
____ 5. Stay away from people smoking cigarettes.
____ 6. Do some household chores as exercise.
____ 7. You may eat whenever food is available.
____ 8. Balance the amount of food taken with regular physical activity.
____ 9. Keep connected with a friend whom you can confide.
____10. After eating do not sit around the table but rather, clean up and put away the food
to avoid snacking

H. Generalization
ACTIVITY NO. 3: MIND, BODY AND SOUL
Direction: Give three (3) things of what you have learned about the lesson (head), two
(2) things you have realized (heart), and one (1) thing you intend to do (hand).

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I. Evaluating learning
ACTIVITY NO. 4: WHICH WAY?
Direction: Put the given examples of health consequences of excessive body weight in
the WRONG WAY portion and weight loss strategies in the RIGHT WAY
portion. Write the correct answer on the space provided.

Take smaller size Decreased quality of life

Psychological disorders Stay busy
Cut unnecessary items Stroke
High blood pressure Avoid automatic eating
Respiratory problems Eat slowly

WRONG WAY
1. _________________
2. _________________
RIGHT WAY
3. _________________
1. _________________
4. _________________ 2. _________________
5. _________________ 3. _________________
4. _________________
5. _________________

ACTIVITY NO. 7: STOP OR GO

Direction: Draw a cross mark (X) on the GO column if the statement will result to a
healthy lifestyle and draw a cross mark (X) on the STOP column if it will not.

1. Eat food rich in whole-wheat grains, fruits, vegetables and

food which is low in saturated and trans fats.
2. Stay away from other people to avoid stress.
3. You may eat whatever you want as long as you perform
moderate to vigorous exercise three (3) times a week.
4. Sleep at 4 o’clock in the morning but wake up at 12 o’clock in
the afternoon to acquire 8 hours of sleep.
5. Do simple stretching involving all body joints.
Note: Copy this table in your paper

J. Additional activities for application or remediation

ACTIVITY NO. 5: MY WELLNESS PLAN
Direction: Create a wellness plan in order to maintain a healthy lifestyle. Use the format
below as your guide.

Areas I will improve Areas I will maintain Activities I will indulge in

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

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HEALTH 10 / 2nd Quarter Weeks 4 - 5 / Days 5 - 9

I. OBJECTIVES
A. Content Standard:
The learner demonstrates understanding of lifestyle and weight management to promote
societal fitness.

B. Performance Standard:
The learner maintains active lifestyle to influence the physical activity participation of the
community and society.
The learner practices healthy eating habits that support an active lifestyle.

C. Most Essential Learning Competency:

MELC No. 2 – Engages in moderate to vigorous physical activities for at least 60
minutes a day in and out of school. (PE10PF- IIc-h-45)

D. Objectives:
1. Explain the concept of physical activity and its benefits to one’s health.
2. Appreciate the benefits of active recreational activities through a comic strip.
3. Create an exercise program plan that will support achieving fitness.

II. CONTENT: ACTIVE RECREATION (FITNESS)

III. LEARNING RESOURCES

A. REFERENCES:
5. Teacher’s Guide Pages – 72-97
6. Learner’s Material Pages – 70-91
7. Textbook Pages
8. Additional Materials from Learning Resources (LR) portal
https://tinyurl.com/BWStrength
B. OTHER LEARNING RESOURCES: Printed Materials

IV. PROCEDURES:
A. Reviewing previous lesson/Presenting the new lesson
ACTIVITY A.1: RECALL
Direction: Recall four (4) important points about the previous lesson (healthy lifestyle
guidelines, health consequences of excessive body weight, eating disorders
and weight loss strategies) using the “story train” below.

ACTIVITY A.2: WORD CLOUD

Directions: 1. Enumerate twenty (20) words that are related to Active Recreation.
2. Organize these words to generate a creative figure of a word cloud (see
example below).
3. Write a general statement based on your word cloud.

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General statement:
__________________________________________________________________

B. Establishing a purpose of the lesson

There are variety of fitness activities such as strength training, walking, yoga, and
hip-hop aerobic dance exercises, which will in turn lead a person to a greater awareness
of attaining a healthy lifestyle. No one would ever understand the importance of
recreational activities until you experience the benefits. It is fun, embodied in the form of
fitness activities to refresh one’s body and mind. It makes you more energetic, and keeps
your mind healthy, fresh, and stress-free. Active recreational activities can be compared
with a medical prescription, but knowing the right dose of exercise enables a person make
progress without harming the body.

ACTIVITY: LET’S GET PHYSICAL

Direction: Supply the missing letters to identify the name of the following recreational
activities in the pictures. Write your answers on the column provided.
Recreational Activities

1. _ O _ A

2. F _ T _ _ S _ W__K_N_

3. H _ P-_ O_ A _ _ O _ I _ S

4. _ T _ E _ C _ _ N _

5. S _ _ E _ G _ H T__I_I_G

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 Processing questions:
6. Can the given recreational activities be performed as a set of exercise?
__________________________________________________________________
7. How do the given activities enhance your fitness level?
__________________________________________________________________
8. Which of the recreational activities do you think is a moderate to vigorous physical
activity?
__________________________________________________________________

C. Presenting Examples/Instances of the new lesson

ACTIVITY: FIGURE OUT

Direction: Draw ten (10) figures of your choice and identify the action each represents.
Write the possible effect of each exercise to a person’s health on the right
column of the box.

EXERCISE EFFECT
1.
2.
3.
4.
5.
6.
7.
8.
9.
10.
D. Discussing new concepts and practicing new skills #1
Exercise is an example of active recreational activities that are done during leisure
and offers benefits far beyond the obvious. Understanding the benefits of exercise is an
essential component in building your character and personality. Here are some exercises
and their benefits if done regularly:

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 Fitness Walking Strength Training
 reduces stress and symptoms of  increased muscle strength,
depression and anxiety endurance and power
 lowers “bad” cholesterol and raises the  weight loss: muscle burns more
“good” cholesterol calories than fat because of the
higher rate of metabolism within the
 lowers blood pressure muscle tissues.
 helps reduce risk and/or aids with the  strong bones and toned muscles
management of type 2 diabetes
 increased self-confidence, self-
 helps maintains strong bones and lean image, self-perception, and outward
muscle tissue self-projection
 less likely to lead to injuries  increased intellectual capacity and
productivity
 reduces the risk of heart disease and
of some cancers  decreases body fat percentage

Yoga Hip-hop Aerobics

 increases respiratory efficiency,  get your heart pumping and your
endurance and energy body moving
 increases one’s flexibility and is good  improve coordination, flexibility,
for muscle toning agility, stamina and endurance
 improves one’s memory, concentration,  encourage confidence
mood and self-actualization  develop social skills and values
 decreases anxiety and depression  promotes a positive mindset
 has a low risk of injuring the muscles  improve mental functioning
and the ligaments
 the best way to build core strength

E. Discussing new concepts and practicing new skills #2

Nowadays, sedentary people have increased in number due to lack of exercise.
We can start exercising through some active recreational activities that do not require
usage of exercise equipment.

Fitness Walking is the easiest and most convenient low-impact moderate physical
activity, but 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.

Yoga is a good form of meditation with slow dynamic and static movements which
increases flexibility and improves posture and balance.

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 Above from left to right: staff pose, cat-cow, downward facing dog position, extended side angle
Below from left to right: triangle pose, warrior pose II, warrior pose I, mountain pose

Body-weight Strength Training is a strength training exercise that uses the

individual's own weight to provide resistance against gravity.

Above from left to right: prone hold/front plank, push up, leg raise
Below from left to right: glute lift, walking lunge, squat

Hip-hop Aerobics is a calorie and fat burning workout which increases aerobic fitness.

The Good Dose of Exercise

As you plan for your workout, you should know the correct dosage. You should
also increase the 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.
e.g. three (3) times a week, daily, once a month
b. Intensity refers to how hard you should exercise or the level of difficulty of your
physical activity.
e.g. light, moderate, vigorous, five (5) kilograms of weight, 5 kilometers
c. Time refers to how long you should engage in a specific physical activity.
e.g. 5 repetitions/times, 3 sets, fifty (50) seconds, ten (10) minutes, one (1) hour
d. Type refers to the kind of exercise or physical activity you should engage in.
e.g. walking, jogging, squats, jumping, triangle pose, gliding, dancing

Rest in between set of exercise and in between different type of exercise must also
be included to allot time for recovery and avoid injury brought by exhaustion.

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F. Developing Mastery (Leads to Formative Assessment)
ACTIVITY NO. 1: MY STORY
Directions: 1. Share your insights about the active recreational activities, its benefits and
the application of FITT principle by illustrating a six-panel comic strip.
2. Do it on a portrait orientation in a short bond paper and use coloring
materials.
3. See the sample comic strip below as your guide.

G. Finding practical application of concepts and skills in daily living

ACTIVITY NO. 2: EXERCISE FROM HOME
Directions: 1. List down five (5) exercises that can be done at home and could help
improve your health.
2. Using the table format below, identify the name of the exercise activities,
the procedure or steps on how to do it including the intensity and time, and
the benefit it can give to your body.

Procedure
Exercise Benefit
(intensity and time)
1.
2.
3.
4.
5.

H. Generalization
ACTIVITY NO. 3: COMPLETE ME
Direction: Share your insights gained from the lesson by completing the sentences below.

Active recreation helps you in _______________. Regular participation in any physical

activity will enhance one’s ___________ to perform _________. Walking and running
has many benefits like _____________, __________, _____________. On the other
hand, strength training can also develop your ___________ and _________. _______
can be developed if one engages in __________, ________ and _____________.
Health and fitness can also improve if one engages in ____________ and
___________ regularly. The ________ can guide one as to what kinds of food to eat
to maintain or improve weight too. My favorite among the fitness activities in this lesson
is____________ because___________. I believe that with my participation in active
recreation, I will improve my fitness, _____________ and may eventually help me in
influencing my __________ to improve their fitness too.

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I. Evaluating learning
ACTIVITY NO. 4: TRUTH OR LIES
Direction: Put the given statements about active recreation in the TRUTH portion if it
states a fact and LIES portion if it is otherwise. Write your answers on the
columns provided.
1. Hip-hop aerobic is a low impact exercise.
2. Type refers to the kind of exercise or physical activity you engage in.
3. Exercise is an example of active recreational activities than are be done during leisure
and offers no benefits at all.
4. Fitness walking is the best way to build core strength.
5. Extended side angle is an example of hip-hop aerobics step.
6. A person should increase the dose or amount of physical activity or exercise to see
changes in your fitness level.
7. To improve body coordination, one must engage in hip-hop aerobics.
8. Body weight strength training is a strength training exercises that uses light weight
equipment to provide resistance against gravity.
9. Intensity refers to the level of difficulty of a person’s physical activity.
10. Exercise must be done regularly to acquire its benefits.

 

 

 

 

 

 

Note: Copy this table on your pad paper

J. Additional activities for application or remediation

ACTIVITY NO. 5: MY FITNESSS PLAN
DIRECTIONS: 1. Engage in moderate to vigorous physical activities by creating a 60-
minute daily exercise program consisting of moderate to vigorous set
of exercises. (No need to execute the exercises)
2. List down four (4) exercises per day in addition to the sample exercise
given.
3. Only exercises related to the lesson discussed and those which are
within your capacity that can be performed safely at home should be
considered.
4. Apply FITT principle in your program and be guided by the format below.
5. Answer the question that follows the table.

1st Day 2nd Day 3rd Day 4th Day 5th Day
5 reps x 2sets 2
10-minute 15-minute 3 reps x 2 sets light
Sample 15-minute light kilograms arm
moderate vigorous One-leg squat
Exercise 1 walking curls
brisk walking Zumba (10 minutes)
(5 minutes)
Exercise 2

Exercise 3

Exercise 4

Exercise 5

Note: Apply a maximum of one (1) minute rest in between sets and between exercises.

Which of the benefits of exercises are you aiming with this exercise program plan?
_____________________________________________________________________

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