Republic of the Philippines

Department of Education Regional Office IX, Zamboanga Peninsula

Zest for Progress

Zeal of Partnership

Name of Learner: ___________________________

Grade & Section: ___________________________

Name of School: ___________________________

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PHYSICAL EDUCATION

Quarter 2, Wk. 6 – Module 2

ACTIVE RECREATION

I. What I Need to Know

Fitness is a universal concern. In whatever activities and under takings you do, your fitness should always be taken into account if you are to perform them effectively and efficiently. Fitness is not only for athletes, sports men, PE teachers and fitness instructors but also a concern for students, parents and other members of the community. If we are to become strong and productive members of our community, we must address the very basic requirement of such goal, the sustaining base of any endeavor we undertake, fitness.

This module introduces you to the importance of a healthy lifestyle

and weight management in the enhancement of your fitness. You will be provided with a variety of fitness activities such as strength training, running, walking, yoga, and aerobic dance exercises which will in turn lead you to a greater awareness of the right food to eat, and proper ways on how to manage your weight, and practice healthy lifestyle. It is expected thereafter that such fitness and health practices will be observed and followed by you to influence the lifestyle of people in your community.

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As you start putting life into this module, you will discover many great opportunities and learning experiences that will change the way you spend your

time. You need to visualize a better version of yourself and aspire to achieve a holistically healthy you. Come on. Let’s get started! In this module, you are expected to attain the following objective:

1. Engage in moderate to vigorous physical activities for at least 60 minutes a day in and out of school. (P.E.10PF-llc-h-45) Week 2

II. What I Know

Multiple Choice: Encircle the letter that best corresponds to your answer in a given statement. 1. Which of the following will not improve your personal fitness program?

a. exercising at moderate intensities b. starting slowly c. engaging in high-impact, weight bearing activities d. making your program convenient

2. Participation in active recreation is everyone’s responsibility. Which of the following is the best reason for this?

a. to have a healthy lifestyle b. to maintain an ideal body weight c. keep a physically fit and healthy body d. have, fun, enjoyment and socialization

3. In performing hip-hop aerobics, what fitness component is required of you? a. agility b. power c. speed d. coordination

4. Which of the following is not a health-related physical fitness test? a. sit and reach b. 50- meter run c. sit-up d. push-up

5. Your body composition is influenced by which of the following? a. genetics b. age c. gender d. all of the above

6. Which of the following signs or symptoms is not characteristic of bulimia? a. depressed mood b. noticeable weight loss or gain c. lack of concern about weight d. habit of visiting the bathroom immediately after meals

2 7. Which of the following food groups should be consumed sparingly?

a. fats, oils, and sweets

b. fruits c. vegetables d. milk, yogurt, and cheese

8. You are invited to talk on how to prevent diseases and live a healthy and quality life. What would be the focus of your talk?

a. nutrition and physical activity of the family b. health background of the family c. lifestyle and behaviour of the family d. environment where the family lives

9. Your friend Kaye is overweight and she wants to start her weight loss program. What strategies and advice would you give her? a. Avoid automatic eating while watching the television, reading or studying. b. Try “junior size” instead of “super size”, use smaller plates, bowls, cups, or glasses. c. Incorporate easy and enjoyable exercises into the program to be motivated. d. All of the above 10. What term/s describe/s the use of barbells, dumbbells, and machines to improve fitness, health and appearance?

a. body building b. strength and conditioning c. weight training d. weight lifting

III. Lesson Proper

A. What’s In Let’s Build Strength through Muscle Exercise

The benefits of strength training for young teenagers like you lead to increase muscle strength and endurance, power and muscle tone - all of which help to improve and maintain your functional physical capacity to perform your daily tasks easily. Strength is a basic health-related fitness component and is an important wellness component for optimal performance in your daily activities such as sitting, walking, running, lifting, doing school and house work, and enjoying recreational activities.

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

Exercise Safety Guidelines

1. Select exercises that will involve all major muscle groups: chest, shoulders, back, legs, arms, hip, and trunk.

2. Select exercises that will strengthen the core. Use controlled movements and start with the light-to moderate resistance.

3. Never lift weights alone. Always have someone work out with you in case you need a spotter or help with an injury.

4. Warm-up properly before performing a light-to moderate intensity aerobic activity (5 to 7 minutes) and some gentle stretches for a few minutes.

5. Maintain proper body balance that involves good posture, a stable body position and correct posture in sitting, lying and other exercise positions.

6. Breathe naturally. Inhale during the eccentric phase (bringing the weight down) and exhale during the concentric phase (lifting or pushing the weight up).

7. At the end of each strength-training workout, stretch out for a few minutes to help your muscles return to their normal resting and to minimize muscle soreness and risk of injury.

B. What’s New LET’S STRETCH AND BE FLEXIBLE!

Exercise1:Neck Stretche

Action: Slowly and gently tilt the head laterally. You may increase the degree of the stretch by gently pulling with one hand. You may also turn the head about 30 degrees to one side and stretch the neck by raising your head toward the ceiling. Do not extend your head backward, instead look straight forward.

Areas Stretched: Neck flexors and

extensors; ligaments of the cervical spine.

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Exercise 2: Arms

Circles

Action: Gently circle your arms all the way around. Conduct the exercise in both directions.

Areas Stretched: Shoulder muscles and ligaments.

Exercise 3: Side

Stretch

Action: Stand upright, feet separated to shoulder- width, and hands on your waist. Now bend the upper body to the right, with the left arm extends over the head, towards the right. Hold the final stretch for a few seconds. Repeat on the other side.

Areas Stretched: Muscle and ligaments in the pelvic region.

Exercise 4: Body

Rotation

Action: Place your arms slightly away from the body and rotate the trunk as far as possible, holding the final position for several seconds. Conduct the exercise for both the right and left sides of the body.

Areas Stretched: Hip, abdominal, chest back, neck and shoulder muscles, hip and spinal ligament

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OP

Exercise 5: Chest Stretch

Action: Stand opposite your partner about an arm’s length apart, facing each other. Place your hands on your partner’s shoulders. Let your partner do the same. Bend down together at the waist without losing hold of each other’s shoulders until your upper body is a parallel to the floor. Hold the final position for a few seconds.

Areas Stretched: Chest (pectoral) muscles and shoulder ligaments.

Exercise 6: Shoulder Hyperextension Stretch

Action: Have a partner grasp your arms from behind by the wrist and slowly push them upward. Hold the final position for a few seconds.

Areas Stretched: Deltoid and pectoral muscles;

ligaments of the shoulder joint.

Exercise 7: Quad Stretch

Action: Lie on your side and move one foot back by flexing the knee. Grasp the front of the lower leg and pull the ankle toward the gluteal region. Hold for several seconds. Repeat with the other leg.

Areas Stretched: Quadriceps muscle, Knee and ankle liaments

Exercise 8: Heel Cord Stretch

Action: Stand against the wall or at the edge of

a step and stretch the heel downward, alternating

legs. Hold the stretched position for a few seconds.

Areas Stretched: Heel cord (Achilles tendon)

Gastrocnemius and soleus muscles

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C. What Is It? 1. Are these exercises beneficial to your fitness improvement?

_____________________________________________________

Will you use them as part of your regular exercise or physical

activity plan?

_____________________________________________________

Why? _______________________________________________

2. Do you think you can improve your level of flexibility?

___________________________________________________

What should you do in order to increase your level of flexibility?

___________________________________________________

D. What’s More

THE NOVICE CHALLENGE: STRENGTH TRAINING WITHOUT WEIGHTS

Procedure:

1. Perform stretching and warm-up exercises before performing the series of strength training exercises.

2. Execute and Follow the picture below. 3. Observe the safe and proper execution of exercises to avoid injury. 4. Cool down after performing the exercises.

A. Flatten your Abs 1. Twisting Crunches 2. Leg raises

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B. Strengthen your Chest Muscles 1. Push – Ups 2. Decline Push - Ups

3.Knee Push – Ups

C. Build your Lower Body Strength 1. Walking Lungs 2. Side Lungs

3.Tricep Dip 4. Squat

5.Prone Hold 6. Glute Lift

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IV. What I have Learned:

1. Are these exercises beneficial in improving your muscular strength? _______________________________________________________ What other exercises or activities can you suggest in order to maintain your level of fitness? ________________________________________________

2. Did monitoring your exercises help you keep track of your progress? _______________________________________________________ Why? __________________________________________________

3. My performance could have improved more if _________________

V. What I Can Do

COMPLETE ME

In this activity, your knowledge will be assessed through the statements that you have completed below. You are encouraged to come up with your own ideas based on your understanding of the fitness concepts from the previous lessons and activities.

NAME:

YR./SEC.: DATE:

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 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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Rubrics for scoring 5 4 3

ANSWERS A complete response with answers in all

blanks.

Good response with answers in all blanks.

Lacking answers in some blanks.

DEMONSTRATED KNOWLEDGE

Shows complete understanding of the

statements, ideas, and processes.

Shows substantial understanding of the

statements, ideas, and processes.

Shows a lack of understanding of the statements, ideas ,

and processes. REQUIREMENTS/ COMPLETENESS

The student answers all the blanks in the

statement.

The student answers some of the blanks in

the statement.

The student did not answer any of the

blanks in the statement.

Highest Possible Score

15/15

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VI. Post Assessment

1. How can one maintain an ideal body weight? a. Follow the latest diet fads b. Balance the amount of food you eat with regular physical activity

c. Consult a doctor about an effective diet pill that you can take d. Believe in the power of your genes

8 2. Which of the following is an example of a passive warm-up exercise?

a. toe touch b. whirlpool bath c. walk around the gym d. basketball lay-ups

3. Which of the following would not be a benefit of walking? a. helps with weight management b. lowers blood pressure c. it is a high impact exercise d. builds aerobic fitness

4. Which of the following will not improve your personal fitness program? a. exercising at moderate intensities b. starting slowly c. engaging in high-impact, weight bearing activities d. making your program convenient

5. Participation in active recreation is everyone’s responsibility. Which of the following is the best reason for this?

a. to have a healthy lifestyle b. to maintain an ideal body weight c. keep a physically fit and healthy body d. have, fun, enjoyment and socialization

6. In performing hip-hop aerobics, what fitness component is required of you? a. agility b. power c. speed d. coordination

7. Which of the following is not a health-related physical fitness test? a. sit and reach b. 50- meter run c. sit-up d. push-up

8. Your body composition is influenced by which of the following? a. genetics b. age c. gender d. all of the above

9. Which of the following signs or symptoms is not characteristic of bulimia? a. depressed mood b. noticeable weight loss or gain c. lack of concern about weight d. habit of visiting the bathroom immediately after meals 11

10. Which of the following food groups should be consumed sparingly? a. fats, oils, and sweets b. fruits c. vegetables d. milk, yogurt, and cheese

VII. Additional Activity “MY WELLNESS PLAN”

Materials: • pen • paper • format of wellness plan • reading materials

Procedure: 1. Prepare a wellness plan based on the results of your fitness assessment. 2. Write the plans you wish to attain after you engage in the various fitness and recreation activities in this lesson. 5. Answer this on a separate intermediate paper. Sample format of Wellness Plan

Areas I will improve/maintain My fitness test results Activities I will indulge in

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ANSWER KEY

VIII. Key

I . What I Know 1.C 2.A 3.D 4.B 5.D 6.C 7.A 8.A 9.D 10.C

D.What Is It?

Answer may vary. IV. What I have Learned Answer may vary. ( Situational Task )

V. What I Can Do Answer may vary. (Rubrics Given) VI. Post Assessment 1.B 2.B 3.C 4.C 5.A 6.D 7.B 8.D 9.C 10.A

VI. Additional Activity Answers may vary. (Situational task)

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References:

Corbin, Charles et al. (2008). Concepts of Physical Fitness: Active Lifestyles for Wellness. Mc Graw Hill Co. Inc. U.S.A.

GRASPS Template retrieved from: http://opi.mt.gov/PDF/CurriculumGuides/ Curriculum-Development-Guide/GRASP.pdf

Kennedy C. and Yoke Y. (2008). Methods of Group Exercise Instruction. Human Kinetics Publishers Inc. Champaign, Il.

Video: Aerobic Hip-Hop Dance Moves retrieved from: www.ehow.com › Arts & Entertainment

Werner W.K. & Hoeger A.S. (2007) Lifetime Physical Fitness and Wellness. 9th Edition. Thomson Learning Inc. CA. U.S.A.

Werner W.K. Hoeger A.S. (2013) Fitness and Wellness 10th Edition. Wadsworth, Cengage Learning

Wojtek J. Chodzko-Zajko (2014) ACSM’s Exercise for Older Adults Lipincott Williams & Wilkins, Baltimore, MD 21201

Wuest, Deborah A. (2012) . Foundations of Physical Education, Exercise Science and Sport. McGraw Hill Co. Inc. U.S.A.

10-Minute Jump Start Cardio Workout Video retrieved from: www.sparkpeople. com/resource/videos-detail.asp?video=87 K to 12 Curriculum Guide: PHYSICAL EDUCATION (e-book). Philippines: Department of Education, 2016

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Region IX: Zamboanga Peninsula Hymn – Our Eden Land Here the trees and flowers bloom Here the breezes gently Blow,

Here the birds sing Merrily,

The liberty forever Stays,

Here the Badjaos roam the seas

Here the Samals live in peace Here the Tausogs thrive so free

With the Yakans in unity

Gallant men And Ladies fair Linger with love and care

Golden beams of sunrise and sunset

Are visions you’ll never forget Oh! That’s Region IX

Hardworking people Abound,

Every valleys and Dale Zamboangueños, Tagalogs, Bicolanos,

Cebuanos, Ilocanos, Subanons, Boholanos, Ilongos, All of them are proud and true

Region IX our Eden Land

Region IX Our.. Eden...

Land...

My Final Farewell Farewell, dear Fatherland, clime of the sun caress'd Pearl of the Orient seas, our Eden lost!,

Gladly now I go to give thee this faded life's best, And were it brighter, fresher, or more blest Still would I give it thee, nor count the cost. On the field of battle, 'mid the frenzy of fight, Others have given their lives, without doubt or heed; The place matters not-cypress or laurel or lily white, Scaffold or open plain, combat or martyrdom's plight, T is ever the same, to serve our home and country's need. I die just when I see the dawn break, Through the gloom of night, to herald the day;

And if color is lacking my blood thou shalt take, Pour'd out at need for thy dear sake

To dye with its crimson the waking ray. My dreams, when life first opened to me, My dreams, when the hopes of youth beat high, Were to see thy lov'd face, O gem of the Orient sea From gloom and grief, from care and sorrow free; No blush on thy brow, no tear in thine eye. Dream of my life, my living and burning desire, All hail ! cries the soul that is now to take flight;

All hail ! And sweet it is for thee to expire ; To die for thy sake, that thou mayst aspire; And sleep in thy bosom eternity's long night. If over my grave some day thou seest grow, In the grassy sod, a humble flower, Draw it to thy lips and kiss my soul so, While I may feel on my brow in the cold tomb below The touch of thy tenderness, thy breath's warm power. Let the moon beam over me soft and serene, Let the dawn shed over me its radiant flashes,

Let the wind with sad lament over me keen ; And if on my cross a bird should be seen, Let it trill there its hymn of peace to my ashes.

Let the sun draw the vapors up to the sky, And heavenward in purity bear my tardy protest

Let some kind soul o 'er my untimely fate sigh, And in the still evening a prayer be lifted on high From thee, 0 my country, that in God I may rest. Pray for all those that hapless have died, For all who have suffered the unmeasur'd pain; For our mothers that bitterly their woes have cried, For widows and orphans, for captives by torture tried And then for thyself that redemption thou mayst gain And when the dark night wraps the graveyard around With only the dead in their vigil to see

Break not my repose or the mystery profound And perchance thou mayst hear a sad hymn resound

'T is I, O my country, raising a song unto thee. And even my grave is remembered no more Unmark'd by never a cross nor a stone Let the plow sweep through it, the spade turn it o'er That my ashes may carpet earthly f loor, Before into nothingness at last they are blown. Then will oblivion bring to me no care As over thy vales and plains I sweep;

Throbbing and cleansed in thy space and air With color and light, with song and lament I fare, Ever repeating the faith that I keep. My Fatherland ador'd, that sadness to my sorrow lends Beloved Filipinas, hear now my last good -by! I give thee all: parents and kindred and fr iends For I go where no slave before the oppressor bends, Where faith can never kil l, and God reigns e'er on high! Farewell to you all, from my soul torn away, Friends of my childhood in the home dispossessed!

Give thanks that I rest from the wearisome day! Farewell to thee, too, sweet friend that l ightened my way; Beloved creatures all, farewell! In death there is rest!

I Am a Filipino, by Carlos P. Romulo I am a Filipino–inheritor of a glorious past, hostage to the uncertain future. As such I must prove equal to a two-fold task–the task of meeting my responsibility to the past, and the task of performing my obligation to the future.

I sprung from a hardy race, child many generations removed of

ancient Malayan pioneers. Across the centuries the memory comes rushing back to me: of brown-skinned men putting out to sea in ships that were as frail as their hearts were stout. Over the sea I see them come, borne upon the billowing wave and the whistling wind, carried upon the mighty swell of hope–hope in the free abundance of new land that was to be their home and their children’s forever.

I am a Filipino. In my blood runs the immortal seed of heroes–seed that flowered down the centuries in deeds of courage and defiance. In my veins yet pulses the same hot blood that sent Lapulapu to battle against the first invader of this land, that nerved Lakandula in the combat against the alien foe, that drove Diego Silang and Dagohoy into rebellion against the foreign oppressor.

The seed I bear within me is an immortal seed. It is the mark of my manhood, the symbol of dignity as a human being. Like the seeds that were once buried in the tomb of Tutankhamen many thousand years ago, it shall grow and flower and bear fruit again. It is the insignia of my race, and my generation is but a stage in the unending search of my people for freedom and happiness.

I am a Filipino, child of the marriage of the East and the West. The East, with its languor and mysticism, its passivity and endurance, was my mother, and my sire was the West that came thundering across the seas with the Cross and Sword and the Machine. I am of the East, an eager participant in its spirit, and in its struggles for

liberation from the imperialist yoke. But I also know that the East

must awake from its centuried sleep, shake off the lethargy that has bound his limbs, and start moving where destiny awaits.

I am a Filipino, and this is my inheritance. What pledge shall I give that I may prove worthy of my inheritance? I shall give the pledge that has come ringing down the corridors of the centuries, and it shall be compounded of the joyous cries of my Malayan forebears when first they saw the contours of this land loom before their eyes, of the battle cries that have resounded in every field of combat from Mactan to Tirad Pass, of the voices of my people when they sing:

“I am a Filipino born to freedom, and I shall not rest until freedom shall have been added unto my inheritance—for myself and my

children and my children’s children—forever.”