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Physical Education
Quarter 1 – Module 1a
Active Recreation (Sports)
MAPEH – Grade 10
Alternative Delivery Mode
Quarter 1 – Module 1a: Active Recreation (Sports)
First Edition, 2021

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Published by the Department of Education

Secretary: Leonor Magtolis Briones
Undersecretary: Diosdado M. San Antonio

Development Team of the Module

Writer: Bethel- Anne S. Parco
Editors:
Reviewer:
Illustrator:
Layout Artist:
Management Team: Senen Priscillo P. Paulin, CESO V Jenith C. Cabajon
Joelyza M. Arcilla, Ed.D Rosela R. Abiera
Marcelo K. Palispis, Ed.D Elmar L. Cabrera
Nilita L. Ragay, Ed. D. Maricel S. Rasid

Printed in the Philippines by ________________________

Department of Education –Region VII Schools Division of Negros Oriental

Office Address: Kagawasan, Ave., Daro, Dumaguete City, Negros Oriental

Tele #: (035) 225 2376 / 541 1117
E-mail Address: [email protected]
 What I Need to Know

Welcome to knowing your lifestyle!

Are your habits, interests, and physical activities beneficial to you? What do
you do on your spare time? What are your recreational activities?
Recreational activities are those activities held during one’s leisure time. Its’
purpose is to refresh oneself by doing activities that are considered by an individual
as enjoyable. Active recreational activities are highly recommended for health
promotion. These activities require more amounts of energy to be expended than the
usual energy expenditure. This means that you do activities that make you exert more
effort than what you usually do.
As you go on with this lesson, you will learn that active participation in
recreational activities is not just fun and exciting but is also an opportunity to improve
your fitness and enhance your social skills. So, prepare yourself and get started!

LEARNING COMPETENCY:

1. Assesses physical activity, exercise and eating habits PE10PF-Ia-h-39

2. Engages in moderate to vigorous physical activities for at least 60 minutes

a day in and out of school PE10PF-Ib-h-45

3. Expresses a sense of purpose and belongingness by participating in

physical activity-related community services and programs
PE10PF-Ib-h-48

At the end of the module, you should be able to:

Evaluate your present lifestyle using the Physical Activity Index
correctly
Perform physical activities for at least 30 minutes in a day
Create a physical fitness program for oneself.

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 What I Know

PRE ASSESSMENT
MULTIPLE CHOICE: Read each statement carefully. Choose the best answer and
write the letter of your choice.
1. Everything you do, whether good or bad, has an effect in your health.
A. Fitness C. Lifestyle
B. Health D. Wellness
2. These are activities held during one’s leisure time.
A. Lifestyle C. Physical Fitness
B. Physical Activity D. Recreation
3. These are highly recommended for health promotion.
A. Active recreation C. Passive recreation
B. Leisure D. Sports
4. Among the terms below, which is not an indicator in the Physical Activity Index?
A. Duration C. Intensity
B. Frequency D. Time
5. How much is the recommended Daily Physical Activity?
A. Intense C. Moderate
B. Light D. Vigorous
6. In a moderate physical activity, how many calories are used in a day?
A. 100 C. 200
B. 150 D. 250
7. This is the number of training sessions that are performed during a given period.
A. Frequency C. Time
B. Intensity D. Type
8. This is an assessment of the intensity of exercise based on how the participant
feels.
A. Duration C. Intensity
B. FITT D. RPE
9. There are components that contribute to the development of health and
functional capacity of the body.
A. Health related components C. Physical Fitness
B. Physical activities D. Skill related components
10. Health promotion does not mean exhaustion or risking yourself of getting
injuries.
A. False C. No idea
B. Maybe D. True

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 What’s In
Task 1: Concept Map
1. Using the concept map write words associated with LIFESTYLE. Copy the
concept map in your note book and answer.

LIFESTYLE

https://www.edrawmind.com/article/concept-maps-examples-for-teachers.html

2. From the words listed in your notebook, write your definition of lifestyle.
______________________________________________________________
______________________________________________________________
______________________________________________________________

What’s New

Your 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.
https://www.slideshare.net/ronalynconcordia/physical-education-10-learning-material

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 What aspects of your lifestyle do you think you should be most attentive to?
Why do you think so? (answer this in your PE notebook)
__________________________________________________________________
__________________________________________________________________
__________________________________________________________________

What is It
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.
Active recreational activities are highly recommended for health promotion.
These activities require more amounts of energy to be expended than the usual
energy expenditure. This means that you do activities that make you exert more
effort than what you usually do.
Physical Activity Index
SCORE ACTIVITY
Intensity 5 Sustained heavy breathing and perspiration
Intermittent heavy breathing and perspiration,
4 as in tennis
Moderately heavy, as in cycling and other
3 recreational sports
Moderate as in volleyball and softball
2 Light as in fishing
1
Duration 4 Over 30 minutes
3 20 to 30 minutes
2 10 to 20 minutes
1 Less than 10 minutes
Frequency 5 6 to 7 times per week
4 3 to 5 times per week
3 1 to 2 times per week
2 A few times per week
1 Less than once a month

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Computation: Intensity X Duration X Frequency = Score Total
Your Score: ______ x _______ x _________ = _________
Evaluation of Activity Score
Score Evaluation Activity Category
81 to 100 Very Active Lifestyle High
60 to 80 Active and Healthy Very Good
40 to 59 Acceptable but could be Better Fair
20 to 39 Not good Enough Poor
Under 20 Sedentary Very Poor

Example: (Intensity) 5 x (Duration) 4 x (Frequency) 4 =80

Score= 80 Very Active Lifestyle

Moderate amounts of physical activity are recommended daily. The total activity
can be accumulated in multiple short bouts – for example, two 10-minute brisk
walk sessions and a 15-minute bike ride. This can also be done in continuous
sessions.
Choose recreational activities that you find enjoyable and fits into your daily
routine. Your participation in these activities could easily be sustained since you
personally enjoy doing them and you even do it in your own time. Hence, strict
adherence to a regular physical activity is very viable.
Regular physical activity, regardless of how hard it is, makes you healthier and
can help protect you from many chronic diseases. However, exercising at low
levels of exertion does little to improve physical fitness. It is recommended that
you exert more than your usual effort. For example, if you are used to walking for
15 minutes from home to work, you could walk faster or for a longer duration.
Some of the more common active recreational activities are sports like
badminton, tennis, table tennis, basketball, volleyball, baseball, and football.
These activities require specific skills to be able to play them. For sports
involvement to be enjoyable, either recreational or competitive play may be
pursued. It all depends on you and your enjoyment.
https://www.slideshare.net/ronalynconcordia/physical-education-10-learning-material

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 What’s More

PHYSICAL ACTIVITY AND PHYSICAL FITNESS

People of all ages benefit from regular physical

activity. Significant health benefits can be obtained by engaging
in moderate amounts of physical activity on most, if not all days
of the week. Through a modest increase in daily activity, most
individuals can improve their health and quality of life.
Additional health benefits can be gained through greater
https://depositphotos.com/vector-images/jog.html amounts of physical activity. Individuals who can maintain a
regular regimen of a more vigorous or a longer-duration activity
are likely to obtain even greater benefits.

Physical Activity Intensity Chart

Lifestyle Physical Moderate Exercise Vigorous Exercise Program
activity Program
Moderate physical Cardio-respiratory Cardio-respiratory endurance
activity – an amount of endurance exercise (20-60 exercise (20-60 minutes, 3-5 days
activity that uses about minutes, 3-5 days a week); a week); interval training, strength
150 calories per day strength training and training (3-4 days a week), and
stretching exercises (2-3 stretching exercises (3-5 days a
days per week) week)
One of the following: • Jogging for 30 minutes, 3 • Running for 45 minutes, 3 days
• Walking to and from days per week a week
work, 15 minutes each .• weight training, 1 set of • Intervals: running 400m at high
way • Cycling to and 8 exercises, 2 days per effort, 4 sets, 2 days a week
from class, 10 minutes week • Weight training: 3 sets of 10
each way • Sweeping • stretching exercises, 3 exercises, 3 days a week
the yard for 30 minutes days per week • stretching exercises, 5 days a
• Dancing (fast) for 30 week
minutes
• Playing basketball for
20 minutes
Better blood cholesterol All the benefits of lifestyle All the benefits of a lifestyle
levels, reduced body fat, physical activity, plus physical activity and a moderate
better control of blood improved physical fitness exercise program with greater
pressure, improved (increased increase in fitness and somewhat
metabolic health, and cardiorespiratory greater reduction in chronic
enhanced glucose endurance, muscular disease risk. Participating in a
metabolism; improved strength, and endurance, vigorous exercise may increase
quality of life; reduced and flexibility) and even risk of injury and overtraining.
risk of some chronic greater improvements in
diseases health and quality of life

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 and reductions in chronic
disease risk.

Regular moderate physical activity means engaging in relatively vigorous bodily

movement for 30 minutes to 1 hour that can elevate your heart rate. “Regular” here
refers to being active in most, if not all days of the week. About 3 to 4 times per week
or more are the recommended times of exercise for an individual. You may opt to have
rest days or easy days in between to allow your body to recover from the physical
exertion.
To know if the amount of effort exerted during physical activity will be beneficial
to you, the FITT formula should be kept in mind. FITT stands for:

Frequency (how often) – number of training sessions that are performed

during a given period (usually one week)
Intensity (how hard) – an individual’s level of effort, compared with their
maximal effort, which is usually expressed as a percentage
Time (how long) – duration of a workout (including warm-up and cool-down) or
the length of time spent in training
Type – mode of physical activity

For example, you are used to leisurely walking for 20 minutes from your home
to school and back from Monday to Friday. Applying the FITT formula would entail the
following adjustments in your physical activity for it to become more than your usual
practice, such as increasing the intensity of your pace to moderate or vigorous and
decreasing the amount of time to do it.
Changing from your “usual” to “more than your usual” does not necessarily
mean changing everything in the FITT formula. Frequency can be retained but
intensity is elevated; or both can be slightly adjusted but time is increased; or type is
changed to a more challenging one. Remember, changing your FITT formula should
be done gradually to give your body time to adjust to the demands you place on it.
When your body is challenged to do more than what it is used to, changes in
your body start to occur. If the physical activity is too easy for your body, changes, if
any, would be minimal. Hence, your body should be challenged and more effort should
be exerted.
One way to gauge this is through the Rate of Perceived Exertion or RPE. It is
an assessment of the intensity of exercise based on how the participant feels. It is
basically a subjective assessment of effort which ranges from 6 (very, very light) to 20
(very, very hard) with 1 point increment in between. The target zone for aerobic activity
is from 12 to 16.

Rate of Perceived Exertion (RPE)

Rating Description Rating Description
6 14
7 Very, very light 15 Hard
8 16
9 Very light 17 Very Hard
10 18

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 11 Fairly light 19 Very, very Hard
12
13 Somewhat light 20

Remember, if you find the activity

as “very, very light” (7) to about
“fairly light” (11), you need to
increase the intensity of your
physical activity to reach
“somewhat hard” (13), depending
on your goal. You can also
increase frequency and time, or
change the type. However, if you
find the activity as “very hard” (17)
to “very, very hard” (19), you https://depositphotos.com/vector-images/jog.html

might want to check your FITT

formula. Remember, health promotion does not mean exhaustion or risking yourself
of getting injuries.
Physical fitness tests are also good gauges of your fitness level. Health-related
and skill-related components are tested to determine points of improvement of an
individual. Health-related components are those that contribute to the development of
health and functional capacity of the body. These include cardiovascular strength,
cardiovascular endurance, muscular strength, muscular endurance, flexibility, and
body composition. Skill-related components on the other hand are those components
that contribute to the development of skills. These include agility, balance,
coordination, power, reaction time, and speed
Participating in regular physical activities should be enjoyable to be able to
make you continue doing it. Reasons for participating and dropping out from the
activity depend on the individual; that is why it is important to know what your reasons
for participating are so that dropping out can be avoided. Some reasons for
participating include: the thrill and excitement of competition; desire to succeed or win
and/or be good at something; a sense of personal accomplishment; enjoyment in
playing and mastering new skills; socialization or being with others; challenge limits;
release of stress and frustration; improvement of self-image, self-confidence, and
appearance; improvement of health, wellness, and fitness levels; and prevention of
disease. (Fahey, T. D., Insel, P. M., & Roth, W. T. (2003). Fit & Well: Core Concepts and Labs in Physical
Fitness and Wellness (5th ed.). Boston: McGraw-Hill.)

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 What I Have Learned

Congratulations on completing this module. Before we proceed, what are your

thoughts about this lesson? Share your insights by completing the following sentence
prompts.

I have learned that ________________ ________________ ______.

I have realized that ________________ _________________ _____.

I will apply _____________ _________________ _______________.

What I Can Do

Task 2: My Exercise Program

This time let us make a commitment to do exercises starting with 3x in a week.
Copy the table below in your PE notebook and accomplish it. After your exercises,
make sure your parent or guardian signs in the box attesting that you did the activity
for the week. Shall we?

Date Exercises Done Signature of Parent/

(must be itemized) Guardian
Ex: 08/25/2021 Jog in place

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 Assessment

MULTIPLE CHOICE: Read each statement carefully. Choose the best answer and
write the letter of your choice.
1. Everything you do, whether good or bad, has an effect in your health.
A. Fitness C. Lifestyle
B. Health D. Wellness
2. These are activities held during one’s leisure time.
A. Lifestyle C. Physical Fitness
B. Physical Activity D. Recreation
3. These are highly recommended for health promotion.
A. Active recreation C. Passive recreation
B. Leisure D. Sports
4. Among the terms below, which is not an indicator in the Physical Activity Index?
A. Duration C. Intensity
B. Frequency D. Time
5. How much is the recommended Daily Physical Activity?
A. Intense C. Moderate
B. Light D. Vigorous
6. In a moderate physical activity, how many calories are used in a day?
A. 100 C. 200
B. 150 D. 250
7. This is the number of training sessions that are performed during a given period.
A. Frequency C. Time
B. Intensity D. Type
8. This is an assessment of the intensity of exercise based on how the participant
feels.
A. Duration C. Intensity
B. FITT D. RPE
9. There are components that contribute to the development of health and functional
capacity of the body.
A. Health related components C. Physical Fitness
B. Physical activities D. Skill related components
10. Health promotion does not mean exhaustion or risking yourself of getting injuries.
A. False C. No idea
B. Maybe D. True

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 Additional Activities

Direction: This activity is to determine your physical activity engagement by

completing the sentences below. Do this in your PE notebook.

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 meet friends and spend about _____ hours there
- do household chores for about _____ minutes or _____ hours
- do something else like _____ for about _____ minutes or _____ hours
- do assignments or projects for _____ minutes or ____ hours
- spend time with my family doing _____ for _____minutes and _____ hours

Process:

Read each question carefully, and answer these questions in your activity
notebook.

1. In what activity do you spend time the most?

2. What activity do you enjoy the most?
3. In doing the activity, what did you realize?

And for the last part,

To sum up, during this COVID time, I got busy doing __________.

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 Answer Key

10.D Answers may vary 10.D

9. A Additional Activity 9. A
8. D 8. D
7. A Answers may vary 7. A
6. B What I Can Do 6. B
5. C 5. C
4. D Answers may vary 4. D
3. A Learned 3. A
2. D What I have 2. D
1. C 1. C
What I Know Answers may vary Assessment
What’s New

Answers may vary

What’s In

References

PE and Health Grade 10, Learner’ Material, DepEd- IMCS, 2015

Fahey, T. D., Insel, P. M., & Roth, W. T. (2003). Fit & Well: Core Concepts and Labs in Physical Fitness
and Wellness (5th ed.). Boston: McGraw-Hill.
https://www.edrawmind.com/article/concept-maps-examples-for-teachers.html
https://www.slideshare.net/ronalynconcordia/physical-education-10-learning-material
https://depositphotos.com/vector-images/jog.html
https://depositphotos.com/vector-images/jog.html

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For inquiries or feedback, please write or call:

Department of Education – Schools Division of Negros Oriental

Kagawasan, Avenue, Daro, Dumaguete City, Negros Oriental

Tel #: (035) 225 2376 / 541 1117

Email Address: [email protected]
Website: lrmds.depednodis.net