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DIVISION LEARNING ACTIVITY SHEET

PHYSICAL EDUCATION 10
Quarter 4
Development Team of the Division Learning Activity Sheet

Author: JOCELYN B. UGALINGAN

Reviewer: JULIUS REYES
Management Team:
Raymundo M. Cantonjos, OIC-SDS
Bernadette T. Luna, ASDS
Gemma G. Cortez, Ed.D., CID - Chief
Leylanie V. Adao, EPS - LR
Julius C. Reyes, EPS - MAPEH

Guide in Using Division Learning Activity Sheet

For the Parents/Guardian

This learning activity sheet is designed to assist you as the learning facilitator
at home. It provides you with activities and lessons’ information that the learners
need to accomplish in a distance learning modality.

For the Learner

This learning activity sheet is designed to guide you in your independent
learning activities at your own pace and time. This also aims to help you acquire
the competencies required by the Department of Education at the comfort of
your home.

You are expected to answer all activities on separate sheets of paper and
submit the outputs to your respective teachers on the time and date agreed
upon.

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Lesson Title: Active Recreation

Week: 1
What I need to know?

In this lesson, you will learn and discover many of us exercise and do physical
activities at home, in school, and at the gym. Some of these include aerobic, muscle
strengthening, and bone strengthening activities, all of which are good for lifestyle and weight
management. It is important to know the nature of these physical activities for a better
understanding of what it does to our body. Many of us try to live a healthy lifestyle. We do various
things to become fit and to achieve our desired physique — oftentimes without first knowing and
understanding the consequences. Our health becomes at risk and prone to different risks that
can affect our capacity to do daily physical activity. It is important to know that our body becomes
weak if we are physically inactive.

At the end of this lesson, you are expected to;

1. Assesses physical activities, exercises and eating habits

What is new?
Let us find out if you have prior knowledge on our topic. Let’s answer the Following
question by choosing the correct letter of the answers.

Learning Task 1: Multiple Choice. Choose the letter that correspond to the right
answer for each number. Write your answer on your answer sheet.

1. What is the result if a person remains to be physically inactive?

A. No healthy improvement in body appearance C. Tired easily
B. Prone to heart diseases D. All of the above
2. What is the health-related fitness that describes the ability of muscles to perform a wide
angle of motion easily and without strain/injury?
A. Body Composition C. Flexibility
B. Cardiorespiratory Endurance D. Muscular Strength and Endurance

3. What physical fitness test measures flexibility?

A. 3-minute step test C. Sit and Reach
B. Shuttle Run D. Standing Long Jump
4. Which of the following is the best form of exercise?
A. Aerobic fitness only C. Moderate to vigorous done regularly
B. High intensity at the start D. Slow start

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 5. What is the goal of exercise?
A. to improve or maintain physical fitness components
B. to feel better
C. to look good
D. to join the trend

What is it?

Your lifestyle is your utmost importance. Everything you do 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 status. Therefore, it is a must that you
give attention to these factors for you to become a healthy individual.

LEARNING TASK 2: A. WEB MAPPING. List down good ways and action in managing
healthy lifestyle.

LIFESTYLE
MANAGEMENT

B. List down healthy practices to maintain/improve your lifestyle.

1._______________________________________________________

2.______________________________________________________

3. ______________________________________________________

4. ______________________________________________________

5. ______________________________________________________
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 6. _____________________________________________________

7. ______________________________________________________

8. ______________________________________________________

Do you know that the things you do on a daily basis contribute a lot to your health?
Yes, the things that you do like your daily routines, physical activities, and eating practices can
make you either healthier or can also put you at risk even at your young age. At any age,
health should be prioritized through proper management of lifestyle and weight. One can
participate in physical activities and may modify eating habits. As a member of the society,
you should give importance to your health. The value you give to your health is of significance
not only to you but to the society as well. Remember, a healthy individual is a productive
individual. For you to become familiar with lifestyle and weight management, this module will
help you take positive steps to have a healthier lifestyle through active recreation. The
activities are enjoyable and offer satisfaction to enhance the quality of your life. You will
understand the importance of taking care of your health through physical activities and proper
eating habits. You will also understand that lifestyle and weight management will enhance not
just your personal fitness but your family’s fitness and the society’s fitness as well!

ACTIVE RECREATION- Good physical fitness is important because it contributes directly to

the physical component of good health and wellness, and directly to the other components.
Good fitness has been shown to be associated with reduced risk for chronic diseases, such as
heart disease, and has been shown to reduce the consequences of many devastating
conditions.
Factors Affecting Physical Fitness
1. Age
2. Gender
3. Heredity
4. Nutrition
5. Activity and disabilities
Fitness- is defined as a condition in which an individual has enough energy to avoid fatigue
and enjoy life.

Physical fitness- is divided into health and skill-related components.

Skill-related fitness enhances one’s performance in athletic or sports events.

Health-related fitness- is the ability to become and stay physically healthy.

Exercise- refers to physical activity that is done in order to become stronger and healthier

The value you give to your health is of significance not only to you but to the society
as well. Remember, a healthy individual is a productive individual. For you to become familiar
with lifestyle and weight management, this module will help you take positive steps to have a
healthier lifestyle through active recreation. The activities are enjoyable and offer satisfaction
to enhance the quality of your life. You will understand the importance of taking care of your
health through physical activities and proper eating habits.
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 What is more?

LEARNING TASK 3: A HEALTHY LIFESTYLE PROGRAM

Directions: Assuming that you are a Youth Ambassador of “A Healthy Lifestyle Program” in
your community and you are going to make a plan of activities that leads on how to be
holistically healthy and you are to encourage the young people to deal with it. Make that plan
with specific activities and include time allotment for each of it (example M-W-F. /T –TH or week
1, week 2, week 3 etc.)

MY HEALTHY LIFESTYLE PROGRAM

_______________________________________________________
_______________________________________________________
_______________________________________________________
_______________________________________________________
_______________________________________________________
_______________________________________________________
_______________________________________________________
_______________________________________________________
_______________________________________________________
_______________________________________________________
______________________________________________________

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 What I have learned?

Learning Task 4: POST TEST

1. It is defined as a condition in which an individual has enough energy to avoid fatigue.

A. Diet B. Exercise C. Fitness D. Zumba

2. The following exercise routines can improve one’s health condition EXCEPT:
A. Running B. Swimming C. Watching TV D. Zumba

3. It is the ability to become and stay physically healthy.

A. Health-Related Fitness
B. Physical Fitness
C. Rhythmic Activities
D. Rhythmic Gymnastics

4. It refers to physical activity that is done in order to become stronger and healthier.
A. Dance B. Exercise C. Fitness D. Gymnastics

5. It is divided into four health and six skill-related components.

A. Physical Education
B. Physical Fitness
C. Rhythmic Activities
D. Rhythmic Dance

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Lesson Title: CHEERDANCE

Week: 2
What I need to know?

In this lesson, you will learn to equip you with knowledge, skills, and habits that will
enable you to achieve competence in maintaining your health and physical condition. The
domain in Physical Education focuses on the importance of a healthy lifestyle and physical
activity through active recreation such as sports, fitness, street dance and hip-hop dance,

At the end of this lesson, you are expected to;

1. Engages in moderate to vigorous physical activities for at least 60 minutes a day in and out
of school

What is new?

Learning Task 1: Make a self-assessment.

Let us find out how do you engage yourself in different physical activities and household
chores activities by answering the table below

Recreational/ Always Seldom Never Potential First Aid

Physical Injuries techniques
Activities as needed
Swimming
Washing dishes
Taking a bath
Sweeping the
floor
Playing
Traditional
games
Watering plants
Laundry
Cooking
Ironing clothes
Taking care your
younger sibling
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In your activity, answers these question briefly
1. What does the survey reveals about the participation in different household
chores/ recreational activities?
2. Does the result of the survey tell that you have knowledge and skills in first
aid?
3. Why do you think knowledge and skills in the first aid is necessary in your
participation in recreational/ household chores?

What is it?

BENEFITS OF ACTIVE PARTICIPATION

IN SPORTS AND RECREATIONAL ACTIVITIES

Individuals benefit a lot from actively participating in sports and recreational activities.
These include health, physical, mental, emotional, and social benefits.

Health Benefits
• road map to good health and longevity
• improved quality of life
• lower blood pressure, reduced arthritis pain, weight loss and lowered risk of
diabetes, certain cancers, osteoporosis and cardiovascular disease

Physical Benefits
• improvement of skills specific to a particular activity
• relaxation, rest, and revitalization

Mental and Emotional Benefits

• release of stress from demands of everyday living
• greater personal confidence and self-esteem
• sense of achievement
• reducing risks of depression, anxiety, psychological distress, and emotional
disturbance

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CHEERDANCING- is a coined from the words Cheer and Dance. The CHEER is to shout out
words or phrases that may help to motivate and boost the morale of the playing team and
perform better during the game. DANCE on the other hand, is the physical activities where one
expresses emotion and gestures while performing bodily movements usually in time with
rhythm. Cheer dancing rooted from cheerleading. Cheerleading is the performance of a routine
usually dominated by gymnastic skills such as jumps, tumbling skills, lifted/ tosses skills
combined with shouting of cheers and yells to lead the crowd to cheer for the certain team during
the game and sports.

ESSENTIALS OF CHEERDANCING
1. Arms/ hand Movements
- “T” and “Half T “position
- Claps, clap, overhead claps low claps
- Touchdown down
- High “V “Low “V”
- Tabletop and punch
- “L and diagonal position
2. Legs and Feet Position
- Feet together
- Feet apart
- Dig (Front and side)
- Hinch, Liberty and scale
- Lunge (front and side
- Knees and hips position
CHEERDANCE BASIC (GYMNASTIC SIDE)
1. JUMPS
• Tuck
• Star
• Pike
• Split
• Hurdle Jumps/ Hurkie
• Toe touch jump
2. TUMBLING SKILLS
• Forward Rolls and backward rolls
• Forward/ Backward Handspring
• Cartwheel and Aerial cart wheel
• Head and handstand
• Round off
• Forward backward saltos (Optional)
3. Pyramid
• Composition- Flyer Base Spotter
• Levels- One and a half high, two high, two and a half high
4. STEPS IN EXECUTING A PYRAMID
• Setting Up (preparing to lift)
• Load (Actual Lift)
• Hit (Striking for a final Pause)
• Dismount (To move down by flyer)
CHEERDANCE BASIC (DANCE SIDE)
1. Hip-hop (Basic)
• Bounce (Down rock)
• Groove (Top rock)
• Power moves
- Pump
- Lock
- Point
- Curl
- Freeze

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2. Jazz/ Classical dance Basic
o Tendu
o Plie
o Grand Plie
o ‘Releve
o Pique
o Battlement
o Ball Change
o Pirouettes and Chained
ELEMENT OF DANCE
- Space
- Time
- Energy

What is more?
Chant [chant] A short cheer, with simple arm movements. A short repeated yell usually done
on the sidelines.

Chaīnēs [sheh-nay] Chains, links. This is an abbreviation of the term “tours chainēs
dēboulēs,” a series of rapid turns on the points or demi-pointes done in a straight line or in a
circle.

Chassē [sha-sey] Chassē is a kind of gallop where one foot is leading being chased by the
other. Its step pattern is step, close, step and its counting is one and two.

Cheers [chirs] A longer yell, that involves motions, pompoms, stunts, jumps, or tumbling.
Curls- to make curling motion by the hands ending up with a point by the fingers. A basic in
b-boying or breakdancing.

Dismount [dis-mawnt] The act of getting off an apparatus and the skill used to do it. It can
also be used to refer to the flyer’s act of getting down from a position done when lifted by bases
in a pyramid.

Down Rock (Bounce) To make bouncy movement from the knees with an accent on the
upward movement during the extension of the knees.
Flier/Flyer/Floater The person that is elevated into the air by the bases or the person on top of
the pyramid or stunt.

Freeze -to stop suddenly from a movement. The act of freezing.

Handstand- to stand straight up with a tight body and hands on floor.
Hurkie/Herkie/Herky/- A cheerleading jump where one leg (usually your Hurky
weakest) is bent towards the ground and your other leg (usually your strongest) is out
to the side as high as it will go in the toe touch position. This jump is very similar to the
Side Hurdler except for the position of the bent leg. There are right Herkies and left
Herkies. In a right Herkie your right leg is straight with your left leg bent and the opposite
is true for a left Herkie. Sometimes called a hurkie. Named after Lawrence “Herkie”
Herkimer.

Lock - to make an isolated movement by a specific body part without letting its adjacent
body segments move.

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Pirouette [peer-wet] Whirl or spin. A complete turn of the body on one foot, on point
or demi-pointe. Pirouettes are performed en dedans, turning inward toward the
supporting leg, or en dehors, turning outward in the direction of the raised leg.

Piquē [pee-kay] Pricked, pricking. Executed by stepping directly on the point or demi-
pointe of the working foot in any desired direction or position with the other foot raised
in the air.

Pliē [plee-ay] Bent, bending. A bending of the knee or knees. This is an exercise to
render the joints and muscles soft and pliable and the tendons flexible and elastic, and
develop a sense of balance. There are two types of pliēs: grand pliē or full bending of
the knees (knees should be bent until thighs are horizontal and heels are raised) and
demi-pliē or half bending of the knees without raising the heels. Pliēs are done at the
bar and is the center in all five positions of the feet with the weight of the body equally
distributed on both feet.

Pyramids [pi-rah-mids] Multiple mounts or a group of stunts next to one another.

Relevē [ruhl-vay] Raised. A raising of the body on the points or demipointes, point or
demi-pointe. There are two ways to relevē. In the French School, relevē is done with
smooth, continuous rise while the Ceccheti Method and the Russian School use a little
spring. Relevē may be done in the first, second, fourth and fifth positions.

Roll [rol] A roll is a rotation over an axis of the body over a surface. It can be done
forward and backward in different ways.

Round offA basic beginner tumbling skill. Once perfected it is used as a setup for combination
tumbling skills (back handsprings etc.)

Routine [ro-tin] A continuous show of talent in the squad by use of cheers, chants and dance
steps. Can last from 2 min. 30 sec. up to 4 min. depending on the time limits of the competition
or showcase.

Spotter [is-pah-ter] A person that stays in contact with the performing surface and watches
for any hazards in the stunt or mount. The spotter is responsible for watching the flyer and be
prepared to catch her if she falls.

Somersault [somer-solt] A gymnastics maneuver in which a person rotates around the

somersault axis, moving the feet over the head. It can also be referred to as salto which may
be done forward or backward.

Tendu [ton-dū] Point or pointing. To point the toes in any of the five feet positions. It is an
exercise that develops elasticity of the tendons and ligaments of the ankles and toes.

Top Rock (Groove) To make bouncy motion from the waist to the chest in time with a hip hop
beat

Tuck [tak] You jump with your knees to your chest. Can be used as a jump or for flipping.

Tumbling [tamb-ling] The acrobatic skills performed on floor

exercise and balance beam, such as back handsprings and saltos. Also, a specific discipline of
gymnastics, performed on a 25-meter-long dynamic track, in which participants perform
tumbling skills.

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 ILLUSTRATION OF TUMBLING SKILLS

Forward Roll Backward Roll

Cartwheel Aerial Cartwheel

Forward Handspring Back Handspring

Back Tuck

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HAND MOVEMENTS AND POSITION IN CHEERDANCE

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LEARNING TASK 2: Matching Type

1. A. T Motion

2. B. Clasp

3. C. Touch Down

4. D. Low touch Down

5. E. Low V

6. F. Table Top

7. G. Beginning Stance

8. H. High V

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9. I. Half T

10. J. Punch

What I have learned?

Learning Task 3: CHECK IT OR NOT

1. Try to portray the different cheerleading steps in your most convenient time. After
performing the step answer the following activity.

CAUTION: DO NOT PERFORM THE CHEERDANCE EXPERIMENT IF YOU ARE NOT FIT
TO DO THE ACTIVITY

MY CHEERDANCE EXPERIMENT / X
1. I experienced dizziness during our cheer dance performance
2. My body type limited me from performing some combinations in our
cheer dance routine.
3. I could hardly carry my weight while executing the cheer dance
combination.
4. The cheer dance routine we performed is a vigorous activity. For me
based on RPE (Rate of Perceived Exertion)
5. My heart rate went higher than my THR (target heart rate) range
during our cheer dance performance

Learning Task 4: ASSESSMENT

1. Which of the five (5) situation did you put check? X? Why?
2. Are the situation enumerated above present a potential risk to your health? Justify your
answers.
3. What suggestion can you give to minimize, if not totally get rid of the potential risk that the
cheer dance experience presented, in terms of nutrition and the food you eat?

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 References

Web-based sources:
Images:
www.wakeforestsports.com
www.raulcibanez.blogspot.com
www.lifeofanamericancheerleader.tumblr.
www.bloalog.com
www.cornwall.schooljotter.com
www.foxnews.com
www.cynicalbabblings.wordpress.com
www.letmeplay.co.uk.com
www.dailyhow2videos.com
www.danceinforma.com
www.blog.stjosehpinstitute.com
www.tharulanka.com
www.fotosearch.com
www.topendsports.com
www.buckscountryrowing.com
www.adorblewall.com
www.bgcsantafe.org
www.scvnews.com
www.youtube.com/howcast.com/
www.susanpogar.blogspot.com balletbasics
www.holdempokergame.co.uk
http://nca.varsity.com/pdfs/Motions.pdf
www.myenglishclub.com (images of cheerdance arm movements)
www.123rf.com www.manila.metblogs.com

Readings:
http://www.abt.org/education/dictionary/index.html (glossary of ballet terms)
http://cheerleading.about.com/library/glossary/bldef_spotter.htm (glossary of cheerleading
terms)
http://www.health24.com/Fitness/Sports-injuries/Sprains-strains-fracturesand-dislocations-
20120721 http://www.webmd.com/first-aid/ankle-sprain-treatment

References:
Complete Guide to FITNESS and HEALTH, Barbara Bushman, Ph. D., American College of
Sports Medicine, 2011, pp. 268-272.
Concepts and Principles of Physical Education (What Every Student Needs to Know) 3rd
Edition, Bonnie S. Molmsen, National Association for Sports and Physical Education, an
association of the American Alliance for Health, Physical Educaiton, Recreation and Dance,
2010.
Lifetime Physical Fitness and Wellness: A Personalized Program, Twelfth Edition, Warner W.
K. Hoeger, Sharon A. Hoeger, 2013.
The Douglas Nierras PowerDance Workshop, 2014 Bambanti Festival, Province of Isabela,
Philippines.
2010 Cheerleading Seminar-Workshop, Cheerleading Association of the Philippines, Baguio
City Teachers Camp.
The International Association for Dance Medicine and Science
(www.DanceMedicine.org)
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Online references

www.everynote.com www.imlsp.com
www.naxosmusiclibrary.com
www.icking-music-archive.org
www.filipinaslibrary.org.ph
https://en.wikipedia.org/wiki/Music_of_Latin_America

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 19
LESSON 1: CHEERDANCING LESSON 1: RECREATIONAL
ACTIVITIES
Learning Task 1-
Answers may vary Learning Task 1-
Answers:
Learning Task 2 –MATCHING 1. D.
TYPE 2. C
Answers: 3. C
1. B 4. C.
2. D 5. A.
3. F
4. H Learning Task 2
5. J Answers may vary
6. I
7. G Learning Task 3
8. E Answers may vary
9. C
10. A Learning Task 4 -Post-Test
7. K Answers:
3. F Learning Task 3
Answers may vary 1. C.
2. C.
Learning Task 4 3. B.
Answers may vary 4. B.
5. B.
4. D 9. J
Key To Correction