Learning Area Physical Education Grade Level 10

W2
Quarter 3rd Date

I. LESSON TITLE Active Recreation

II. MOST ESSENTIAL LEARNING  Assess physical activity, exercise and eating habits. (PE10PF-la-h-39)
COMPETENCIES (MELCs)  Engages in moderateto vigorous physical activities for at least 60 minutes a
day in and out of school. (PEPF-lllc-h-45)

III. CONTENT/CORE CONTENT The Filipino Food Pyramid Guide

Suggested
IV. LEARNING PHASES Learning Activities
Timeframe
A. Introduction Day 1 THE FILIPINO PYRAMIDS ACTIVITY GUIDE
Panimula
ROSA ALLYN G. SY. MD. FPCP
CARDINAL SANTOS MEDICAL CENTER

The base of the pyramid includes activities that are easy, convenient and accessible to
everyone. These activities, part of our daily routines, when performed habitually or daily for a
minimum of 30 minutes, even 10 minutes at a time will provide metabolic efficiency by
increasing total energy expenditure. So if you are diabetic or obese, with poor sugar control
and have never engaged in any form of exercise before, activities like walking, climbing the
stairs, and doing household chores may be a good start.
 Suggested
IV. LEARNING PHASES Learning Activities
Timeframe
It is important to note that for beginners, the amount of cumulative activity time is more
important than the specific type and manner of activity. Aerobic exercises like jogging, brisk
walking, swimming, aerobic dancing, and recreational activities like ballroom dancing,
badminton, and tennis burn more calories per minute per body weight and are advised for
those who want to lose more weight. To get the most benefit from the activity, it has to be
done 3-5 times a week for at least 30-45 minutes. These activities will also improve your
cardiovascular endurance.

Leisure activities like bowling and playing golf burn approximately 0.04- 0.09 kcal/min/kg
BW.Though these activities are enjoyable and are associated with energy expenditure, they
are not recommended as part of our daily activities. This is because cardiovascular benefit is
achieved only if we can sustain our heart rates at 60-75% of our target heart rate.

Strengthening and flexibility exercises, on the other hand, are intended to improve bone and
muscle strength and improve resilience of our connective tissue. Although you may do it
every day, performing it 2-3 times per week may be enough to provide you with its maximum
benefits.

Activities that burn the least calories should be avoided. The top of the pyramid refers
to activities that are frequently performed by most children and adults who are overweight.
These activities are believed to be responsible for the progressive rise in obesity and diabetes
in the country.

Regular activity is no doubt beneficial to everyone. No one is too old to enjoy the
benefits of regular physical activity. To maintain health, one would need to burn 700-1000
kcal per week. For a 60 kg female walking briskly for 30 minutes (150 kcal) 5 days a week will
burn 900 kcal. To lose weight, one has to burn 2000-3000 kcal per week. A 75-kg male
walking briskly for 45 minutes (338 kcal) 6 days a week will burn 2,028 kcal and is expected
to lose 0.5 pound a week if he keeps his food intake within the recommended range. Being
physically active can help you live a longer, healthier, happier life.

Adding physical activity to your day can:

• help you reach and maintain a healthy weight by burning calories
• lower your risk for chronic disease, such as coronary heart disease, stroke, type 2 diabetes,
osteoporosis and colon cancer
• help control blood pressure
• lower your risk for a heart attack
• help you feel good about yourself
• reduce stress, anxiety and depression
• improve your fitness level
• increase muscle strength
• reduce body fat
• help build and maintain bones and joints
• improve flexibility and posture
• help prevent arthritis or relieve the pain from it
• reduce the risk of falling among older adults Regular activity is no doubt beneficial to
everyone.

The FILIPINO PYRAMID ACTIVITY GUIDE is intended to be a guide that should help
everyone select activity that best fits his lifestyle and health needs. Just 30 minutes of the
different activities over the course of a day is healthy and rewarding!

Start getting your rewards, start your EXERCISE NOW!

 Suggested
IV. LEARNING PHASES Learning Activities
Timeframe
B. Development Day 1 Learning Task 1: Physical Activity Assessment
Pagpapaunlad
Directions: Put a tick ( /) mark on how often you do the following activities.

Activities Minimal (A Often (2-3 Regular Habitual Never

few times a times a (3-5 times (Daily for
month) week at a week at at least 30-
least 30-45 least 30-45 45 minutes
minutes or minutes or or longer)
longer) longer)

1.Taking the stairs

instead of the
elevator
2.Doing household
chores
3.Running/jogging
4.Go mall strolling
5. Sit or lie while
watching TV

Learning Task 2: Pick Me up

Direction: Identify the following. Choose the correct letter of your answer inside the box and
write it on the space before each number.

a. Break dancing b. Hip-hop culture c. Hip-hop Dance

b. d. Krumping e. Popping
______1. It is a hip hop dance style based on the technique of quickly contracting and relaxing
muscles to cause a jerk in a dancer’s body. ______
2. A dance style which primarily performed to hip-hop music and have evolved as a part of hip-
hop culture.
______3. What culture is created by Djing, rapping, breakdancing and graffiti art?
______4. Another term for B-boying.
______5. A dance style to release anger.

Learning Task 3: Fill in the blanks.

DIRECTIONS:Supply the appropriate word in each blank to complete the paragraph below.
Choose your answer inside the box.

frequent overweight accessible improve activities

The physical fitness pyramid is a guide to 1.)_____________________ your physical fitness. It

recommends different types of 2.)______________________ you should be doing in a week.
To stay physically fit. The closer to the pyramid base, the more
3.)_________________________ the activity. It includes activities that are easy, convenient
and 4.)________________________ to everyone . Strengthening and flexibility exercise, on
the other hand, are intended to improve bone and muscle strength. The top of the pyramid
refers to the activities that are frequently performed by most children and adults who are
5.)________________________. Regular activity is no doubt beneficial to everyone. Just 30
minutes of the different activities over the course of a day is healthy and rewarding.
 Suggested
IV. LEARNING PHASES Learning Activities
Timeframe
C. Engagement Day 2 Learning Task 4: Are you ready to dance?
Pakikipagpalihan
Directions: This 10-minute dance activity aims to let the students discover if they can endure
dancing for a long period of time. Perform the following movements with a step close to the
right and left alternatively (moving forward or backward) for 10 minutes to a 2/4 time music.

Figures Step Pattern Repetition

Close and Open R and L arm in second position (ct 1), R and 32 measures
L arm in first position (ct 2)
Arm Raise Raise both arms high (cts 1,2) 32 measures
Punch Punch R (cts 1,2) 32 measures
Punch L (cts 1,2)
Arm Sway Sway both arms high to the R (cts 1,2) 32 measures
Sway both arms high to the L (cts 1,2)

D. Assimilation Day 3 Learning Task 5: Share It!

Paglalapat
Directions: We indeed value each other fitness and health right? So in order to attain that,
when are we going to start? Now is the best time to start if you love yourself. Start getting your
rewards, start your exercise now! Take three pictures of yourself showing that you value your
fitness and health paste it in your notebook/portfolio in MAPEH.

V. ASSESSMENT Day 4 Learning Task 6: Evaluation Time

(Learning Activity Sheets
for Enrichment, Directions: Given the different activities from the pyramid, write the corresponding letter of
Remediation or your answer if you do it M-minimally, O-often, R-regularly and H- Habitually. Write it on the
Assessment to be given
on Weeks 3 and 6) space provided before each number.

_____1. Basketball
_____2. Tennis
_____3. Stretching
_____4. Swimming
_____5. Baseball
_____6. Playing video games
_____7. Running
_____8. Bicycling
_____9. Yoga
_____10. Active Recreational Activities

VI. REFLECTION
 The learner, in their notebook, will write their personal insights about the lesson using
the prompts below.

I understand that
_________________________________________________________________.

I realize that:
_________________________________________ ________________________.

I need to learn more about

__________________________________________________________________.

Prepared by: Grade 10 MAPEH Teachers/ GFLMNHS Checked by: NIMFA P. MANALO