Republic of the Philippines

Department of Education
Region V
Masbate City Division
MASBATE NATIONAL COMPREHENSIVE HIGH SCHOOL
Masbate City

SECOND QUARTER
PHYSICAL EDUCATION

NAME:___________________________________Section:________________Date:________Score___

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 LEARNING ACTIVITY SHEET

I. INTRODUCTORY CONCEPT:

Fitness is a universal concern. In whatever activities and undertakings, 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, 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.

Activity 1: START BEING FIT – STRETCH IT OUT

In this activity, you will perform basic stretching and warm-up exercises to condition your body in
performing a variety of fitness activities in this module.
The Warming Effect
• An effective warm-up exercise should: • Gently raise heart rate;
• Increase blood flow to the muscles; • Increase mental alertness; and
• Increase muscle elasticity; • Increase core body temperature.

Procedure:
1. Perform the following warm-up exercises with safety precautions.
2. Observe proper posture and correct execution in doing the different exercises.

a. Neck Stretch
• Bend your head forward and move to the right slightly.
• With your right hand, gently pull your head downward to stretch your neck.
• Hold for about 16 counts. Repeat on the opposite side.

b. Shoulder Rolls
• Stand in upright position. Roll shoulders in circular motion forward to backward.

c. Side Arm Stretch

• Stand in upright position. Extend the right arm to the left. Use the left arm/hand to gently push the right
arm towards the body to straighten and stretch it. Hold the stretch for 16 counts. Repeat on left arm.

d. Triceps Stretch
• Extend one hand down the center of your back, fingers pointing downward.
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• Use the other hand to grasp the elbow and stretch your triceps muscle.
• Hold the stretch for 16 counts. Repeat on the opposite arm.

e. Hamstring Stretch
• Stand with your feet shoulder-width apart, one foot extended half a step forward.
• Keeping the front leg straight, bend your rear leg, resting both hands on the bent thigh.
• Stretch the hamstring muscles. Hold the stretch for 16 counts. Repeat on the opposite leg.

f. Quadriceps Stretch
• Stand near a wall or a piece of sturdy exercise equipment for support.
• Grasp your ankle and gently pull your heel up and back until you feel a stretch in front of your thigh.
• Hold for about 16 counts. Switch legs and repeat.

g. Outer Thigh Stretch

• Sit on the floor. Extend your legs in front of your body.
• Bend right knee, cross right foot over left knee and place on the floor.
• Place left elbow on right knee.
• Keep abdominal muscles tight and back straight. Keep shoulders back and chin up.
• Place right arm behind your right hip on floor for support.
• Gently twist waist and shoulders to the right, looking behind the right shoulder.
• Feel the stretch in the right outer thigh.
• Inhale (breathe in) through your nose, and exhale (breathe out) through your mouth, as you complete this
stretch.
• Hold this stretch for 16 counts.
• Repeat on the opposite side to stretch your left outer thigh.

h. Inner Thigh Stretch

• Stand upright, with both feet facing forward, double shoulder-width apart.

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• Place your hands on your hips, in order to keep your back straight, slowly exhale, taking your body weight
across to one side.
• Avoid leaning forward, or taking the knee of the bent leg over your toes. As you increase the stretch, the
foot of the bent leg should point slightly outward.
• Repeat on the opposite side.

i. Calf Stretch
• Begin this calf stretch with your hands against the wall and your leg to be stretched behind you.
• Keep your heel down, knee straight and feet pointing forwards. Gently lunge forwards until you feel a
stretch in the back of your calf or knee.
• Hold for 16 counts and repeat with the other leg.

j. Knee Bends/Squat
• Plant your feet flat on the ground, about shoulder-width apart.
• Point your feet slightly outward, not straight ahead.
• Look straight ahead. Bend your knees as if you were going to sit back in a chair, keeping your heels on the
floor.
• Never let your knees extend beyond your toes.
• Pull in your abdominal muscles and keep your lower back in a near neutral position (a slightly arched back
might be unavoidable).
• In a controlled manner slowly lower yourself down so that your upper legs are nearly parallel with the
floor. Extend your arms for balance.

Activity 2:
Wellness is an active process of becoming aware of and making choices toward a healthy and
fulfilling life. Wellness lifestyle is more than being free from illness, it is a dynamic process of
change and growth. It is a state of complete well being.

The six areas of wellness lifestyle are: physical, emotional, intellectual, spiritual, interpersonal and
enviromental.

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Activity 3: Understanding the FITT Principle
The acronym FITT stands for F – frequency, I-intensity, T-time, and T- type. To better understand
the meaning of the FITT principle, try to arrange the words in the sentences to reveal the meaning of
each terminology.

Frequency refers to activity or exercise how often regular physical you involve in yourself.
Intensity refers to how physical activity hard you or the level of difficulty of your should exercise
Time refers to how a specific physical activity long you engage in should
Type refers to the you should engage in kind of exercise or physical activity

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To identify the intensity of physical activity, we need to use the Rate of Perceived Exertion (RPE)
chart. It is a chart that assesses the intensity of exercise based on how the participant feels; a
subjective assessment of effort which ranges from 6 (very, very light) to 20 (very, very hard) with
one (1) point increments in between.

Activity 4: Fitness Walking

Walking is generally considered as moderate physical activity, but it is 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. Take a look at its health and fitness
benefits.
Benefits of Walking
✓ helps with weight management ✓ lowers blood pressure
✓ accessible to everyone ✓ reduces the risk of some cancers
✓ doesn’t require special equipment ✓ helps reduce risk and/or aids with the
✓ one of the easiest ways to get more management of type 2 diabetes
active ✓ helps maintain strong bones
✓ reduces symptoms of depression and ✓ reduces the risk of heart attack
anxiety ✓ less likely to lead injuries
✓ a low impact exercise ✓ reduces stress
✓ lowers low-density lipoprotein (LDL) ✓ reduces the risk of heart disease
cholesterol (the “bad” cholesterol) ✓ you don’t have to pay for it
✓ raises high-density lipoprotein (HDL) ✓ builds aerobic fitness
cholesterol (the “good” cholesterol) ✓ helps maintain lean muscle tissue

Activity 5: Benefits of Yoga Exercise

✓ It increases respiratory efficiency. ✓ It is a best way to build core strength.
✓ It is a good form of meditation. ✓ It decreases anxiety and depression.
✓ It improves posture and balance. ✓ It increases one’s flexibility and is
✓ It tests mental endurance and physical good for muscle toning.
stamina. ✓ It is relaxing, it has slow dynamic and
✓ It increases one’s endurance and static movements.
energy.

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 ✓ It has a low risk of injuring the muscles ✓ It improves one’s memory,
and the ligaments. concentration, mood, and self-
actualization.

Let’s get started! Study and perform the eight foundation postures presented in this lesson.
1. Downward Facing Dog Position
2. Mountain Pose
3. Warrior Pose I
4. Warrior Pose II
1 2 3 4

5. Extended Side Angle

6. Triangle Pose
7. Cat-Cow Stretch
8. Staff Pose
5 6 7 8

Activity 6: Hip-Hop Aerobics

Hip-Hop aerobics gets your heart and your body moving. Do some street style dancing while you
kick up your cardio with popping and locking, breaking, top rocking, jerking, spinning, and sliding
movements.
Benefits of Hip-Hop Aerobics
✓ calorie and fat burning workout ✓ encourage confidence
✓ improve coordination, flexibility and ✓ develop social skills and values
agility ✓ promotes a positive mindset
✓ increase aerobic fitness ✓ improve mental functioning
✓ improve stamina and endurance

Name of step and movements

Glide Step
1. Starting with the right foot, slide to the right, and then slide to the left with left foot.
2. Make it single –single-double slide step.
3. Extend arms sidewards left when sliding to the right then reverse direction.
Box Step
1. Cross right foot over left foot, cross left foot over right (cts. 1,2). Pull right foot back then pull
left foot back (ct. 3 & 4)
2. Stomp right foot then punch right arm downward then reverse side (cts. 5,6)
3. Round arms from chest (cts. 7, 8).
Pump Stop
1. Starting with right foot, step side then close left foot to right foot with arms pumping at chest
level (cts. 1,2,3,4)

Pull Down
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1. Starting with the right foot, slide to the right and push down right arm and pull left leg up (cts.
1,2)
2. Repeat starting with the left foot (cts. 3 & 4)
The Turn Step
1. Starting with the right foot, do a 3-step turn to the right and snap both fingers down (cts. 1,2,3,4)
2. Repeat starting with the left foot (cts5,6,7,8)
Jumping Jack Changes
1. Jump out, extend both arms sideward, jump in, extend both arms upward (repeat 2x) (cts. 1,2,3,4)
2. Cross right foot over left (ball change), repeat with left foot (cts. 5,6,7,8).
Hip-Hop Wave
1. Wave right arm upper up moving to the right (cts. 1,2), repeat
moving to the left (cts. 3,4)
2. Repeat 2x
Cool Walk
1. Starting with the right foot, walk forward with knees slightly bouncing, swing left arm forward
(as if your walking); repeat with left swinging right arm foot (cts. 1,2,3,4)
2. Repeat 4x
Shoe Tap
1. Start with a simple toe tap with the right foot moving forward closing left to right, then moving
backward (ct. 1,2,3,4).
2. Repeat starting with the left foot (ct. 5,6,7,8)
Hip Roll
1. Bend both knees and push hips to the right then cross step left (ball change) (cts. 1,2,3,4)
2. Repeat moving to the left (ct. 5,6,7,8)

II. Learning Skills from the MELCs:

MELC:
➢ Assesses physical activities, exercises and eating habits- PE10PF-IIa-h-39
➢ Engages in moderate to vigorous physical activities for at least 60 minutes a day in and out of school- E10PF-
IIc-h-45

III. LEARNING ACTIVITIES:

Activity Task 1: Make a word search from a word puzzle of Health and Wellness. You can find the words
in the grid by looking Diagonal, Forward, Backward, Up, and Down. Circle them with a pencil or marker to
highlight letters. Most of all HAVE FUN!!!
Words
1. nutrition
2. fitness
3. exercise
4. family
5. lifestyle
6. walking
7. health

Performance Task:

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Be creative. Draw in the space provided illustrating how can you achieve wellness.
MY WELLNESS PLAN

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Rubric for Scoring

5 4 3 2 1
Over-all Excellent Very Good but Fair and Poor so add
Impact good. could do need to try some effort
better. harder. to get a
higher
grade.
Answers to Questions Questions Some Questions Questions
Question were were questions were were left
answered answered were answered unanswered.
correctly, correctly answered but did not
and ideas but with correctly and provide
were some needs explanation.
explained missing improvement
well. ideas. in explaining
ideas.
Neatness No The The paper The paper Very dirty
and erasures paper has has lots of is almost output and
Readability on the minimal erasures, full of the writing is
paper, erasures, and the erasures, very untidy,
and the but the writing and the making it
writing is writing is makes it writing is unreadable.
neat and neat and difficult to almost
legible. legible. read. impossible
to read.

SUMMATIVE

1. Walking is generally considered as _______________________ physical activity.

a. low intensity c. high intensity
b. moderate intensity d. hard intensity

2. In fitness walking, what component of physical fitness is developed?

a. Speed c. Flexibility
b. Agility d. Cardiovascular endurance

3. What do you call the activities done during one’s leisure time?
a. Extracurricular activities c. Fitness activities
b. Recreational activities d. Curricular activities

4. What refers to “how long you should engage in a specific physical activity”.
a. Frequency c. Time
b. Intensity d. Type

5. In doing recreational activities, which of the following should be considered?

a. enjoyable and fun c. boring and tiresome
b. busy and hectic d. playful and exciting

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6. In the FITT principle of training, what do “I” stand for?
a. Intensity c. Indoor
b. Integrity d. Instant

7. The purpose of recreational activities is to _______.

a. refresh oneself c. intensify aggressiveness
b. boost our immune system d. alleviate one’s confidence

8. In watching TV, the rate of perceived exertion is __________.

a. 1 c. 4-6
b. 2-3 d. 7-8

9. Referring to the RPE chart, what is the rate of a person who feels almost impossible to keep going?
a. 4-6 c. 9
b. 7-8 d. 10

10. In the FITT principle, which of the following refers to “how often you involve yourself in regular
physical activity”?
a. Frequency c. Time
b. Intensity d. Type

References:
➢ Region V-Grade 10 PE Module
➢ Learner’s Material G10 PE 2Q
➢ K to 12 MELCS

Prepared by:

MAPEH Teachers

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