Learning Area Grade Level

W1
Physical Education 10
Quarter 4th Date

I. LESSON TITLE Recreational Activities and Weight Management

II. MOST ESSENTIAL LEARNING
• Assess physical activity, exercise and eating habits. (PE10PF-la-h-39)
COMPETENCIES (MELCs)
III. CONTENT/CORE CONTENT Physical Activities and Exercises

IV. LEARNING PHASES AND LEARNING ACTIVITIES

I. Introduction (Time Frame: Day 1)

BODY MASS INDEX AND WEIGHT MANAGEMENT

Weight management is a struggle for many Filipinos but controlling body weight has many benefits. Filipinos, nowadays,
have adopted the Western culture of excessive intake of unhealthy, high-calorie food coupled with physical inactivity
which often results in a society called “obesogenic” (a tendency to have a fat citizenry). This transformation towards over
fatness does not occur overnight. The number of overweight and obese Filipinos has already grown, according to the
National Nutrition and Health Survey by the FNRI (Food and Nutrition Research In statute) and DOST (Department of
Science and Technology) and it will most likely contribute to the development of related diseases.

BMI is commonly used because it is very easy to measure, and it also correlates strongly with the percentage of body fats.
Excess levels of body fat contribute to several health concerns including heart disease, hypertension, diabetes, and some
cancers. Typically, body fat levels are higher as BMI increases. A BMI between 18.5 to 24.9 kg/m2 is considered normal, with
a healthy body weight. This is because BMI within this range is associated with the lowest risk of developing a chronic
disease or dying. People classified as overweight have an increased risk of disease and death, and those who are obese
have the highest risk of developing several diseases.

Waist Circumference
People have different patterns of body fat distribution, and these patterns correspond to different risk levels for disease. The
location of body fat accumulation influences a person’s health risk. The risk is lower for those who have fat distributed more
around the hips and thighs (called gynoid obesity and commonly referred to as a pear-shaped physique) than for those
who carry fat on the trunk or abdominal area (called android obesity, commonly called an apple-shaped physique).
Because of the concern with abdominal obesity, waist circumference alone can help identify whether you are at risk of
health concerns.

Physical Activity and Exercise

Defined Physical activity refers to bodily movement produced by skeletal muscles. It requires energy expenditure
and produces progressive health benefits. Physical activity typically requires only low to moderate intensity effort.
Exercise is a type of physical activity that requires planned, structured, and repetitive bodily movement to improve or
maintain one or more components of physical fitness.

Intensity of Exercise
When trying to develop the CR (cardio-respiratory) system, many people ignore intensity of exercise. For muscles to
develop, they must be overloaded to a given point. The training stimulus to the biceps muscle, for example, can be
accomplished with arm curl exercises using increasing weights. Likewise, CR is stimulated by making the heart pump faster
for a specified period.

Health and CR fitness benefits result when a person is working between 30 to 85 percent of heart rate reserve (HRR)
combined with an appropriate duration and frequency of training. Health benefits are achieved when training at a lower
exercise intensity, that is, between 30 to 60 percent of the person’s HRR. Even greater health and cardio protective
benefits, and higher and faster improvements in CR fitness (VO2max), however are achieved primarily though vigorous
intensity programs (at an intensity above 60 percent).
IV. LEARNING PHASES AND LEARNING ACTIVITIES
PHYSICAL ACTIVITY AND ACTIVE RECREATION
Recreation may be classified into two, active and passive. Passive recreational activities are those which you spend your
leisure without exerting much of your physical prowess such as playing board and card games, listening to music, reading,
watching TV, and surfing the internet or playing computer games. Active recreational activities, on the other hand, are
those that require deliberate physical efforts which may range from light to vigorous intensities. These include walking,
jogging, taking the stairs, gardening, doing household chores, playing sports, swimming, dancing, and even hiking or
mountaineering.

Common Injuries Involved in Recreation

Sprains
A sprain is a stretch or tear of a ligament, the band of connective tissues that joins the end of one bone with another.
Sprains are caused by trauma such as a fall or a blow to the body that knocks a joint out of position and, in the worst case,
ruptures the supporting ligaments.

Strains
A strain is a twist, pull or tear of a muscle or tendon - a cord of tissue connecting muscle to bone. It is an acute, non-
contact injury that results from overstretching or over-contraction. Symptoms of a strain include pain, muscle spasm and
loss of strength. On the other hand, it is hard to tell the difference between mild and moderate strains, severe strains not
treated professionally can lead to permanent damage and loss of function.

Knee Injuries
Knee injuries can result from a blow to or twist to the knee, from improper landing after a jump or from running too
hard, too much or without proper warm up. Other common sports injuries suffered by athletes are shin splints, Achilles’
tendon injuries, patella dislocation and hamstring, quadriceps, and calf injuries.

Fractures
A fracture is a break in the bone that can occur from either a quick, one-time injury to the bone (acute fracture) or
from repeated stress to the bone over time (stress fracture).

Dislocations
When two bones that come together to form a joint become separated, the joint is dislocated. Contact sports such
as football, basketball, and lacrosse, as well as high impact sports that can result in excessive stretching or falling, cause
most dislocations. A dislocated joint is an emergency that requires medical treatments.

D. Development (Time Frame: Day 2)

Learning Task 1: Activity Table

Directions: In the given table below, indicate whether you engage in such recreational activities or not. Identify whether
such recreational activities are active or passive by ticking your corresponding response.

Recreational Activity YES NO Active Recreation Passive

(I do it) (I do not do it) Recreation
1. Cycling
2. Swimming
3. Softball/Baseball
4. Internet surfing
5. Basketball
6. Reading
7. Playing music
8. Computer games
9. Volleyball
10. Card games
IV. LEARNING PHASES AND LEARNING ACTIVITIES

Learning Task 2: The Follow-up

Directions: Based on your responses on learning task 1, answer these questions.

1. Why do you do such activities?

2. When do you do them?

3. What for you is leisure? Recreation?

4. How are active recreational activities different from passive ones?

5. Which do you think is better, passive, or active recreation?

Learning Task 3: The BEST in Me!

Directions: Identify five (5) of your favorite recreational activities and indicate the corresponding injuries that can possibly
happen while doing them.

Favorite Recreational Activity Accompanying Risks (Possible Injuries)

1. 1.

2. 2.

3. 3.

4. 4.

5. 5.

E. Engagement (Time Frame: Day 3)

Learning Task 4: MY BMI

Directions: Follow the given procedures below.

Procedure:
1. Remove all the accessories you are wearing.
2. Using the weighing scale and meter stick, take your weight and height.
3. With the formula BMI = W (kg)/H² (m²), compute your Body Mass Index. Write it on the space below.
4. Find out your classification based on this table:

BMI CLASSIFICATION
below 18.5 Underweight

18.5 – 24.9 Normal

25.0 – 29.9 Overweight

30.0 and above Obese

IV. LEARNING PHASES AND LEARNING ACTIVITIES
A. Assimilation (Time Frame: Day 3)

Learning Task 5: Me and The Foods I Ate

Directions: Fill out the columns by enumerating food that you love to eat. Then, in about 5 to 10 sentences, tell something
about what the activity reveals about your eating and fitness habits on the space provided below.

Name:
List of Food Nutritional Implication to Healthy Potentially Suggested
Content/ Value Fitness and Well- (Put check / Unhealthy Alternative Food
being mark) (Put check /
mark)

V. ASSESSMENT (Time Frame: Day 4)

(Learning Activity Sheets for Enrichment, Remediation, or Assessment to be given on Weeks 3 and 6)

Learning Task 6: IDENTIFY ME!

A. Directions: Identify the terms being described in each number. Write your answer on the space provided.
_____1. Formula in getting the BMI.
_____2. Refers to bodily movement produced by skeletal muscles.
_____3. A tendency of a country to have a fat citizenry.
_____4. Physical activity that requires planned, structured, and repetitive body movement to improve or maintain one or
more components of physical fitness.
_____5. Activities that require deliberate physical efforts which may range from light to vigorous intensities.
_____6. Activities which you spend your leisure without exerting much of your physical prowess.
_____7. BMI classification for the score of 18.5 bellow
_____8. BMI means.
_____9. The meaning of the acronym FNRI
_____10. What does DOST mean?

B. Directions: Write P if the given activity is an example of physical activity, and E if it is an exercise.
_____1. dancing
_____2. walking
_____3. running
_____4. gardening
_____5. swimming
_____6. cycling
_____7. planting
_____8. taking stairs
_____9. aerobics
_____10. strength training
IV. LEARNING PHASES AND LEARNING ACTIVITIES
VI. REFLECTION (Time Frame: Day 4)
• Communicate your personal assessment as indicated in the Learner’s Assessment Card.
Personal Assessment on Learner’s Level of Performance
Using the symbols below, choose one which best describes your experience in working on each given task. Draw it
in the column for Level of Performance (LP). Be guided by the descriptions below:
 - I was able to do/perform the task without any difficulty. The task helped me in understanding the target content/
lesson.
✓ - I was able to do/perform the task. It was quite challenging, but it still helped me in understanding the target
content/lesson.
? – I was not able to do/perform the task. It was extremely difficult. I need additional enrichment activities to be able to
do/perform this task.
Learning Task LP Learning Task LP Learning Task LP Learning Task LP
Number 1 Number 3 Number 5 Number 7
Number 2 Number 4 Number 6 Number 8

VII. REFERENCES Physical Education and Health Learners Material

Prepared by: RODERICK M. ALVAREZ Checked by: ELONA JANE B. LAREDO

NIMFA P. MANALO
JIMMY J. MORILLO
LEA C. VILLEGAS
ANSELMA M. EBERO
GEMMA H. QUIANZON