Physical Education10 
Second Quarter – Module 1:  
​Active Recreation ( Fitness )

 
 
 
 
 
 
P.E – Grade 10
Alternative Delivery Mode
Quarter 2 – Module 1: Active Recreation ( Fitness )
First Edition, 2020

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ownership over them.

Published by the Department of Education Secretary:

Leonor Magtolis Briones
Undersecretary: Diosdado M. San Antonio

Development Team of the Module

Writer: Andree S. Silvido

Content Editor: Saturnino D. Dumlao
Reviewer: Jose C. Tala

Management Team:
Schools Division Superintendent : Leilani Samson Cunanan, CESO V
Asst. Schools Division Superintendent : Maylene M. Minimo, EdD, CESE
Chief Education Supervisor, CID : Ariel C. Lansang
Education Program Supervisor, LRMDS : Jose C. Tala, EdD
Education Program Supervisor, MAPEH : Saturnino D. Dumlao
District Supervisor, IV-C : Jesusima P. Facal
School Principal : Esperedion F. Ordonio, EdD
Department Head, MAPEH : Olivia G. Cannu, EdD
Department Head, MAPEH : Mayco J. Mendoza

Printed in the Philippines by Department of Education​ – SDO of Olongapo​ ​City

Office Address:​ ​Gordon Avenue, Asinan, Olongapo City
Contact Nos: 222-2568 / 603-0570
E-mail Address:​ olongapocity​@deped.gov.ph

 
 Introductory Message

For the facilitator:

Welcome to the Physical Education 10 Alternative Delivery Mode (ADM) Module on Active
Recreation!
This module was collaboratively designed, developed and reviewed by educators both from
public and private institutions to assist you, the teacher or facilitator in helping the learners
meet the standards set by the K to 12 Curriculum while overcoming their personal, social,
and economic constraints in schooling.
This learning resource hopes to engage the learners into guided and independent learning
activities at their own pace and time. Furthermore, this also aims to help learners acquire the
needed 21st century skills while taking​ ​into consideration their needs and circumstances.
Please supervise the learner during the learning activities. Answers are written at the
back of this module. Inculcate to the learners the virtue of honesty while answering this
module. The facilitator may also follow-up questions if deemed necessary. Separate answer
sheets shall be used by learners in answering the module.

For the learner:

Welcome to the Physical Education Alternative Delivery Mode (ADM) Module on Active
Recreation ( Fitness!)
The hand is one of the most symbolized parts of the human body. It is often used to
depict skill, action and purpose. Through our hands we may learn, create and accomplish.
Hence, the hand in this learning resource signifies that you as a learner is capable and
empowered to successfully achieve the relevant competencies and skills at your own pace
and time. Your academic success lies in your own hands!
This module was designed to provide you with fun and meaningful opportunities for
guided and independent learning at your own pace and time.

 
 ​ ​What I Need to Know

​ hat I Know
W

Choose the best answer from the options below. Write the letter on the space provided before each
number.
___ 1. The ability of the joints, muscles and surrounding tendons to move freely
and comfortably as intended for a full range of motion.
a. Flexibility c. Balance
b. Agility d. Strength
___ 2. A slow stretch prompts less reaction from stretch receptors held for 15-30 seconds.
a. Static c. Dynamic
b. Ballistic d. Yoga
___ 3. This involves movement of joints through the range of motion used in specific physical
physical activities like sports, in exaggerated but control movements.
a. Static c. Dynamic
b. Ballistic d. Yoga
___ 4. The muscles are stretched suddenly in a forceful bouncing movement like touching toes
repeatedly in rapid succession.
a. Static c. Dynamic
b. Ballistic d. Yoga
___ 5. It is more than just stretching because it is about purifying and strengthening the body
and having control and focus of the mind.
a. Static c. Dynamic
b. Ballistic d. Yoga
___ 6. 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
___ 7. 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

___ 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 food groups should be consumed sparingly?
a. Fats, oils and sweets
b. Fruits
c. Vegetables
d. Milk, yogurt and cheese
___10. Your friend Kaye is overweight and she wants to start her weight loss program. What
Strategies and advice would 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.
 

 
 

​What’s New
Track your daily activities and identify the mode of the activities.

# Use check mark to identify if it is light, moderate or heavy

Physical Activities Light Moderate Heavy

1.
2.
3.

 
 
 ​What is It
Physical activity ad healthful eating habits have significance in weight management. To promote and maintain
good fitness and health status for adults aged 18 and above, they should maintain an active physical lifestyle.
Children aged 6-17 years old should be encouraged to do at least 60 minutes of every physical activities which
include either moderate-intensity aerobic activity or vigorous-intensity activity.

Level of Intensity Physical Activity

Exercise Non-exercise physical activity
Vigorous Examples: Examples:
Jogging, fast swimming, fast Playing with children or dogs at a
dancing, jumping ropes, tennis fast pace, heavy gardening (
(singles) basketball, soccer such as continous digging or
hoeing )
Moderate Brisk walking, water aerobics, Examples:
tennis (doubles ), biking on level Stair-climbing, carrying small
ground, sports involving catch children, mopping the floor,
and throw( such as volleyball scrubbing the bathtub, car
and baseball ) washing ,general gardening
Low Examples; Examples:
Light walking, stretching ,lifting Standing, washing dishes.doing
hand weight, sit-ups, push-ups laundry, cooking, playing piano
against the wall

 
How can you develop healthful eating habits without depriving yourself?

1. Eating slowly will help you have a feeling of satisfaction when you have already had the right
amount of food. It will help you to fell full afterwards, helping you eat less.
2. Eating a lot of fruits and vegetables and with a broth-based soup as starter will help you feel
fuller.
3. Making use of smaller plates helps to moderate the portion of your foods, without the food
actually appearing less in portion.
4. Drinking at least 8 glasses of non-caloric beverages per day will help you feel full making it more
feasible for you to eat less.
5. Putting snacks from large packaging to smaller ones will help you avoid overeating.

Guidelines to Weight Management

Recognize your eating pattern by maintaining a food diary to record your daily food intake and what you
felt while and after eating. Through this, you may be able to reconsider what food you should cut down
and how much cut down.

What other Fitness activities can help you improved more of your physical fitness and health status?

What is Asana in Yoga?

It is a body position that literally means “posture” which is seat,” usually related to the practice of yoga
where the purpose is to established and promote well-being and develop flexibility. . It is more than just
stretching because it is about purifying and strengthening the body, and having control and focus of the mind.
 Advantages of engaging in Yoga. Some of the position of Asana have various effects not only through
the body but also in mind and emotions.

Standing Poses​: Promote emotional stability and strength.

Inverted Poses​: Help intensify energy, calmness and sense of well-being.
Forward Bend:​ Promotes calmness and has a cooling effect.
Backbend: Serves​ as anti-depressant and helps in elevating the mood.

What is flexibility and what are the different stretches that can nurture flexibility aside from yoga? 
 
Flexibility ​is defined as the ability of the joints, muscles, and surrounding tendons to move freely and
comfortably as intended for a full range of motion.

Classifications of stretches that nurture flexibility

Static -This type of stretching involves the movement of a joint in a full

range of motion ( ROM) in a slow and steady position.
Dynamic -It is mostly appropriate in sports, moving quickly or slowly in a full
range of motion ( ROM ).
Ballistic Quick and brief bouncing and rebounding of joints in a ROM , it is
common to sports mimic movement.
PNF- Proprioceptive -This type of stretching allows the body’s reflexes to relax a muscle
Neuromuscular Facilitation before stretching so it can be stretched farther.
# Adapted from ( 2005 ) Physical Education for Lifelong Fitness. The Physical Best Teacher’s Guide American
alliance for Health Education, Recreation and Dance, Human Kinetics 112.

Static  Stretching​- A slow stretch

prompts less reaction from stretch
receptors held for 15-30 seconds. It is
considered as the safest form of
stretching.

1
Ballistic  Stretching​- The muscles are stretched
suddenly in forceful bouncing movement like touching
toes repeatedly in rapid succession; note that this may
cause injuries during physical activities. A careful
execution is needed.

Dynamic Stretching – This involves movement of joints

through the range of motions through the range of

motions used in specific physical activities like
sports, in exaggerated but controlled movements
like lunge walk, with slow steps and with
exaggerated wide strides.

 
​What’s More

Activity 1: Fitness Survey

In this activity, you will be asked to reflect on your fitness habits.

I. To describe your health and fitness habits and how it can affect your lifestyle.
II. Materials:
Pen, activity notebook
III. Procedure:
1.Reflect on the different physical activities you have participated in during the past years of
your life.
2. Using questionnaire below, put a check (/) on the appropriate column.
3. Tally the number of Yes and No answers.

Are you into….? Yes No

Walking /Jogging
Biking
Hip-Hop Dancing
Playing badminton
Playing Volleyball/Basketball

Swimming
Strength Training

2
 Aerobics exercise
Ballroom Dancing
Hjking
Yoga exercise
Zumba exercises
Malling
Hiking

Your way of life, simply termed as lifestyle, has great influence on your health and fitness.
Are you ready to discover more about your fitness journey? Answer the wellness lifestyle
questionnaire below to analyze your current lifestyle habits.
Reflective 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 in performing the activities?
__________________________________________________________
4. How do these activities affect you and your lifestyle?
__________________________________________________________
5. How do you benefit from engaging in these activities?
__________________________________________________________

​What I can do?

Activity 1: Walking for Fitness and Fun

I. Objective: To develop interest in walking as a good form of exercise in developing
cardio-respiratory endurance.
II. Procedure:
Perform the following stretching and warm-up exercise before starting your walking
program.

a. Lower back stretch g. Calf stretch

3
b. Hamstring stretch h. Knee Bends/Squat

c. Quadricep stretch i. Hip circles

d. Shin stretch j. Knee lifts

e. Outer thigh stretch l. Jumping jacks

4
 f. Inner thigh stretch m. Breathing exercises

Walking for Fun

Warm Up Target HR Zone Cool down Total Time

Week 1 Walk 5 min. Walk briskly 5 Walk 5 min. 15 min.
min.
Week 2 Walk 5 min. Walk briskly 7 Walk 5 min. 17 min.
min.
Week 3 Walk 5 min. Walk briskly 9 Walk 5 min. 19 min.
min.
Week 4 Walk 5 min. Walk briskly Walk 5 min. 21 min.
11min.
Week 5 and on: Check your pulse periodically to see if you are exercising within your target
heart rate. As you become more fit, try exercising within the upper range of your target heart
rate. Gradually increase your brisk walking time to 20-30 minutes, 3-4 times a week.
Remember that your goal is to get the benefits you are seeking and to enjoy your activity.

5
 ​Assessment

Choose the best answer from the options below. Write the letter on the space provided before each
number.
___ 1. The ability of the joints, muscles and surrounding tendons to move freely
and comfortably as intended for a full range of motion.
a. Flexibility c. Balance
b. Agility d. Strength
___ 2. A slow stretch prompts less reaction from stretch receptors held for 15-30 seconds.
a. Static c. Dynamic
b. Ballistic d. Yoga
___ 3. This involves movement of joints through the range of motion used in specific physical
physical activities like sports, in exaggerated but control movements.
a. Static c. Dynamic
b. Ballistic d. Yoga
___ 4. The muscles are stretched suddenly in a forceful bouncing movement like touching toes
repeatedly in rapid succession.
a. Static c. Dynamic
b. Ballistic d. Yoga
___ 5. It is more than just stretching because it is about purifying and strengthening the body and
having control and focus of the mind.
a. Static c. Dynamic
b. Ballistic d. Yoga
___ 6. 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
___ 7. Participation in active recreation is everyone’s responsibility. Which of the following

6
 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

___ 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 food groups should be consumed sparingly?
a. Fats, oils and sweets
b. Fruits
c. Vegetables
d. Milk, yogurt and cheese
___10. Your friend kaye is overweight and she wants to start her weight loss program. What
Strategies and advice would 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.

7
 ​ ​Answer Key

What I Know?/ Assessment 

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

References
K to 12 Most Essential Learning Competencies with Corresponding CG Codes
Physical Education and Health Learner’s Material Grade 10
The 21​st​ Century MAPEH in Action
 
 
https://www.google.com/search?q=picture+of+yoga&tbm=isch&ved=2ahUKEwid5PK6nq7t
AhUIbJQKHbhlAocQ2-cCegQIABAA&oq=picture+of+yoga&gs_lcp=CgNpbWcQAzICCAAy
AggAMgIIADICCAAyAggAMgIIADICCAAyAggAMgIIADICCAA6BAgAEBg6BQgAELEDUPbIQ1
jriERg4YxEaANwAHgAgAG2AogB-xqSAQg4LjEzLjMuMZgBAKABAaoBC2d3cy13aXotaW1nwA
EB&sclient=img&ei=NfrGX931BYjY0QS4y4m4CA&bih=544&biw=1013&rlz=1C1CHBF_enPH924P
H924#imgrc=ftsRQYeqKaPAkM 
 
https://www.google.com/search?q=picture+of+assana+yoga&tbm=isch&ved=2ahUKEwjS4
dXPoq7tAhUSgpQKHTiABdUQ2-cCegQIABAA&oq=picture+of+assana+yoga&gs_lcp=CgNp
bWcQAzoGCAAQBxAeOggIABAIEAcQHlDy6ApY24kLYJihC2gBcAB4AIAB7wSIAbIMkgEJMS41
LjEuNS0xmAEAoAEBqgELZ3dzLXdpei1pbWfAAQE&sclient=img&ei=kv7GX9LQGJKE0gS4gJao
DQ&bih=544&biw=1013&rlz=1C1CHBF_enPH924PH924#imgrc=ltRPczYcxOkqUM 
 
 
https://www.google.com/search?q=picture+of+dynamic+stretching&tbm=isch&ved=2ahU
KEwi0uNi6q67tAhVL5pQKHcqVC80Q2-cCegQIABAA&oq=picture+of+dy+stretching&gs_lcp=
CgNpbWcQARgAMgYIABAHEB46CAgAEAgQBxAeOgIIAFCzoRVY1MEVYKfYFWgAcAB4AIABX
YgBvwWSAQIxMJgBAKABAaoBC2d3cy13aXotaW1nwAEB&sclient=img&ei=1gfHX7T1E8vM0w

8
 TKq67oDA&bih=544&biw=1013&rlz=1C1CHBF_enPH924PH924#imgrc=J39MWq994XQkLM 
 
https://www.google.com/search?rlz=1C1CHBF_enPH924PH924&source=univ&tbm=isch&q=
picture+of+ballistic+stretching&sa=X&ved=2ahUKEwiAlry0rq7tAhULiZQKHYFrBH8Q7Al6BAgDE
Cw&biw=1013&bih=544#imgrc=CXgPmzCNDU46IM 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 

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