RECREATIONAL ACTIVITIES

INDOOR & OUTDOOR ACTIVITIES

Learning Activity Sheet for PE 9 (Week 2-8)

I. What I Need to Know

At the end of the lesson the learners should be able to:
● discuss and site examples of Active Recreation: Indoor and outdoor activities.
● explains the health benefits of these active reactional activities to oneself.
● appreciate and enjoy participating in any of these active recreational activities

II. What I Know

Activity: Pick a Word: Incircle in the puzzle word(s) that are related to different active physical
activities.
V O L L E Y B A L L I G O T S
H R E S N C H S B R O N G A S
F I P I Y H I K I N G Y O I H
R E R A B I Y A M A T E O G U
T N O P B A D M I N T O N N T
E T P H I L I P P I N E S O T
I E O G S R A C Q U E T I F L
O E P M M E M E Y A A H A S E
P R L A P C O M P A S S O N C
G I A P Y G I R A F F E E S O
F N N O A C Z U M B A I N C C
G G T N E T A L B E R T O P K

III. What Is It? (Readings)

The way you live your life in an everyday basis is your lifestyle. These are the patterns of
your behaviour on how you typically live. It includes eating habits, physical activity participation,
and recreational choice. Do you belong to the “technology generation?” Well, these are the people
who choose to spend time in front of the computer rather than playing sports, walking, and moving
around. How about your eating preferences? Today’s teenagers are seen in places like fast food
chains indulging with unhealthy food such as fries, burgers, and drinking too much sugary drinks
that causes obesity. Participation in active recreation influences your healthy lifestyle. It improves
health condition in many ways. It also helps you to use the calories better and sustain a desirable
weight. Lifestyle change is the best way of preventing illness and early death. Major causes of early
death have shifted from infectious diseases to chronic lifestyle related conditions such as heart
disease, cancer, and diabetes.

1. Engage yourself in a
regular physical
activity
2. Eat healthy food.
3. Find time to manage
stress
4. Follow a good personal
healthy habits

The HELP Philosophy can guide you in starting a healthy lifestyle change:
 When was the last time you had a visit in the school clinic? Did you get your weight? How
much weight do you have? Do
you know your weight range?
It is an estimate of how much
you should weigh depending
on your height and your body
frame. One of the ways of
knowing your weight range is
through your Body Mass Index
(BMI).

After determining your healthy weight range using your BMI, let us identify what affects your
weight?

1. Genes –These are inherited traits from your parents. Children can inherit the chances of being
overweight or obese if born from obese parents, approximately 80% chance. While non-
obese parents can only have a 10% chance of bearing an obese or overweight child. The
rapid growth which teens undergo causes a natural healthy weight gain. However, girls on
their teens have hormonal changes that cause weight change.
2. Environmental factors – aside from the genetic factors, being overweight or obese is also
caused by some environmental factors. These include behaviour and lifestyle choices.
When a child is brought up with overeating unhealthy foods and under exercising, he
develops a learned behaviour that leads to wrong lifelong habits.

MANAGING YOUR WEIGHT

Energy Balance
The concept of energy balance compares the amount of energy consumed as food with the
amount of energy expended through physical activities, exercises, and resting metabolism. You
can maintain a healthy weight by eating a healthy diet and balancing the food you eat. These
foods are used as energy to keep your body systems working. You use some for physical
activity and exercises such as playing sports and dancing.
If you eat more than your energy expenditure, you will gain weight. If you eat the
same amount of food that your body needs in your daily physical activities, you will maintain
your weight. Then if you have more than energy expenditure than food intake, you will
lose weight.
To sum it up:
Weight Gain (more calories consumed/less calories expended)
Weight Loss (more calories consumed/less calories expended)
Weight Management (calories consumed = calories expended)

Engaging in physical activity is one big

step that you can do to start changing
your lifestyle into a more healthy and
active one. Being active would mean
getting yourself into active recreation such
as sports, dances and some outdoor-type
activities.

Lesson 2: INDOOR RECREATIONAL ACTIVIES

Badminton
Badminton is believed to have originated from the game “poona”
that was played by English Army officers stationed in India during the 17th
century. It was later brought to England in 1870‟s when the Duke of
Beaufort held a lawn party in his country place, Badminton. It was only in
1992 Barcelona Olympics when the game became an Olympic sport with singles and doubles
events.
Games are held inside the gym to avoid the effect of air in the flight of the shuttle. Players
need a racket and a shuttle cock to enjoy the game in a court.
The game requires the skills in service, strokes in hitting the shuttle such as smash, drop,
lob or clear and net shorts, and power of the leg in footwork.
The game is played by either singles, doubles and mixed doubles. A game is won when a
player/s reach a score of 21 points. In case of a deuce (20-all), one has to gain a two-point
advantage over the other. But in case of a 29-all score, the first to reach 30 will win the set. A
match is won by winning two out of three sets.

Volleyball
The beginning of volleyball can be traced from the
ingenuity of William J. Morgan in 1895 at Holyoke
Massachusetts. Initially, the game was called “mintonette” but
in its first exhibition game demonstration, Alfred Halstead
suggested the name “Volley Ball” due to the volleying
characteristic of the game.. In 1910, the game was brought to
the Philippines by Elwood S Brown. The Filipinos are credited
in the changes of the game with the addition of the skill called
“spike or kill”. In 1964, volleyball had its first summer
Olympics exposure as a medal sport.
Volleyball is a team sports with six players in each side
of the court with a 9x18 meters dimension. The object of the game is to send the ball over the net
and avoid it from grounding into your own court. A ball, net and a court are needed to play the
game. Scoring follows a rally point system. A game is won in a two out of three sets. A set is won
by reaching a score of 25. In case of a deuce, a team should have a two-point advantage over the
other. Players need skills like service, volleying, setting, spiking and blocking to enjoy much of the
game and gain its fitness benefits.

BENEFITS OF SPORTS
Badminton and volleyball are good recreation activities that involve the physical
dimension. It enhances the metabolism of the body which in turn is a factor in losing weight.
While playing badminton, the constant racket swings in receiving birdies, leg stretches in saving net
and drop shots, and power jumps for smashing burns more calories. Volleyball on the other hand
strengthens the upper body, arms, and the lower extremities when you serve, pass, set, spike and
block when in play. Participation in both badminton and volleyball helps you to manage your weight
appropriate for your age and height. However, religious indulgence in the two games can lead you
to attaining your desired weight by losing extra fat deposits. This can be achieved better when
combined with proper diet.
Aside from the physical dimension, the games also has claims on affecting the different
dimensions of health of a person. When players control their feelings during games, the emotional
dimension is involved. Since a sport is fun, the emotional wellbeing is improved. Playing with
strategies and tactics involves the intellectual dimension. Thinking of ways on where to direct
the shuttle and the ball gives you an advantage of winning and enjoying the game. The social
dimension is seen when players build good relationships. Trusting your teammate builds
camaraderie and teamwork.

Dance
Dance is another indoor alternative recreation for those who enjoy the beat of rhythm and
movement. It is a fantastic and fun form of exercise that gradually raises heart rate. That’s why
dance is a very good cardio work out. Regular participation in dance activities tightens and tones
muscle groups and burns more calories.
Zumba Fitness Dance
Zumba dance is an alternative indoor recreational activity with fitness benefit
claims. It was accidentally discovered by a Alberto “Beto” Perez, a celebrity
fitness trainer of Colombia in the mid 90‟s. The birth of Zumba came about
during one his aerobics class, when he realized that he had forgotten his
aerobics music. Quickly, he grabbed whatever tape he has in his backpack. It so
happened that his tapes are those of Latin music such as merengue and salsa.
With his improvisation skill, he was able to create an on-the –spot aerobics class
using the non-traditional music. That’s the birth of the dance fitness craze
Zumba!

Why should you dance Zumba? Here are some of the benefit claims…
 It improves cardiovascular health –The combination of cardio intervals brought about by the
fast and slow rhythms makes this dance a great cardio interval work-out The fast and upbeat
moves of zumba improve the delivery of blood which carries oxygen to the different parts of the
body through the veins, arteries and heart.
 It helps in losing weight – cardio interval effect of zumba maximizes the burning of calories.
Joining zumba workout for an hour burns approximately 600 calories.
 It relieves stress. It is believed that zumba dancing releases more altering endorphins that melts
away worries away.
 It improves mood. It releases feel good hormones called “endorphin” that improves self-esteem,
self- confidence and self -image.
 It tones the abdominals – the dance moves work on firmer core abdominal muscles.

Basic Zumba steps

Zumba involves a combination of Latin dance steps such as Salsa, Samba, Reggaeton, Merengue,
Cumbia, Cha-cha-cha, mambo rumba, flamenco. Many steps have been included to make the dance
more exciting such as belly dancing, hip hop and the like.

Lesson 3: OUTDOOR RECREATIONAL ACTIVITIES

Are you dreaming of adventures to experience? Mountains to climb? Rivers and beaches to
swim? Terrains to hike and other adventures that nature can offer? Well, get ready and find your
way out…Let the adventure begin!

HIKING
Hiking is going on an extended walk for the purpose of pleasure and exercise. Pleasure includes
having close encounter with nature, enjoying the beauty of the environment, smelling the natural
aroma of flowers and trees, and being one with Mother Nature. Exercise on the other hand pertains
to the fitness benefits that we get from the activity. Hiking is more of adventure.
 It offers cardiovascular fitness.
 It gives the feeling of relaxation.
 It balances your daily life routine.
 It’s a good option for weight management activity.

ESSENTIAL TIPS FOR THE OUTDOORS

1. Pick a partner.
 Find a friend who is an experienced hiker or backpacker. It’s safer to travel with a friend or
group of friends. Plus, an experienced hiker can share valuable tips and advice about the
wilderness.
2. Pick a destination.
 Do your research on your destination. Read travel books, websites or magazines. Ask well-
travelled friends too.
3. Know your time and distance.
 Know how long and how far the trip will take you. This will help you plan what you need
to pack. This will also help you when making a budget for the trip.
4. Be physically ready.
 Make sure you are physically fit for the hike. You should have ample endurance to prepare
yourself for long walks. Practicing carrying heavy bags so that you will also build strength.
5. Choose your gear and your backpack.
 Try to pack as light as possible. Think about which comforts of home you can leave behind
to save space and weight. Use a climbing checklist to help you decide what to bring. You
can also rent or barrow equipment from other hikers.
 When choosing a backpack, look at its carrying capacity and its size. It should be big
enough to fit all your belongings and snug enough to stay close to your back. Pack your
heaviest gear close to your back and near your shoulder.
6. Pack and wear appropriate clothing.
 Wear moisture-wicking or “dry-fit” fabric because this absorbs sweat faster than cotton and
dries easily.
 Wear proper footwear, such as hiking shoes or trail runners, as most sneakers or sandals
may not have enough grip on their soles.
 Wear a hat to protect yourself from the sun.
 Always bring a rain jacket in case it rains.
 Wear comfortable pants, such as trekking pants or shorts. Jeans can be heavy and quite hot
if worn during hiking trips.
7. Plan your meals.
 Bring some trail mix (nuts, chocolate, jelly, cereal, etc.) to keep your energy up throughout
the day.
 If going on overnight hikes, plan your meals accordingly. If travelling with a big group divide
the team into smaller groups and assign a meal plan per small group.
8. Keep communication lines open.
 Not all areas have signal for your mobile phones but keep it handy in case of an emergency.
 Before you leave for your trip, make sure that you have a contact person who knows all
your emergency details. Keep the contact person always informed on your whereabouts (if
possible). Leave your itinerary with the contact person.
9. Wilderness ethics
 Pack out what you pack in. Practice the Leave No Trace principles by picking up after your
trash and bringing them home with you.
 Modulate your noise levels. Remember, some people go into the
 wilderness to relax and unwind. Respect the privacy of other people. Be respectful and
courteous to other visitors as well as to wildlife.
 Enjoy the view and the experience!

The Ten Essential checklist for backpackers (for safety, survival, and basic comfort)
1. Navigation 6. Fire
 Map (with protective case)  Matches or lighter
 Compass  Water proof container
 GPS(optional)  Firestarter
2. Sun protection 7. Repair kit and tools
 Sunscreen and lip balm  Knife or multi-tool
 Sunglasses  Kits for stove, mattress; duct tape
3. Insulation 8. Nutrition
 Rain jacket (extra layers for cold conditions)  Extra day’s supply of food
4. Illumination 9. Hydration
 Head lamp or flashlight (plus spare)  Water bottles
 Extra batteries  Water filter or other treatment system
5. First-aid supplies 10. Emergency shelter
 First-aid kit  Tent, tarp, or reflective blanket
Before the Hike
√ See to it that your body is in certain level of fitness for a safe and pleasant climb. For you to
enjoy the scenery more and enjoy the company of other backpackers, you must be PHYSICALLY
FIT.
√ Attend to the following concerns:
 Your travel plan (itinerary)  Budget  What equipment to bring
 Possible transportation  Food and water to bring
During the Hike
√ On Group Formation
 Follow a single file formation. Overtaking should be avoided, but incase of a need to do it,
inform the hiker in front o f you
 Maintain a certain distance in between hikers
√ Pacing
 Start with a slow pace gradually change as the group desires
 Do not leave anyone behind
 Inform the group if the there is a need to rest
 That pace of the group should be that of the lowest member of the person who has the
heaviest load.
√ Trail Signs
 Man-made / alternative - Any colored material such as yarn can be used but it is known by
all members of the group
 Natural trail signs - Materials found in the environment like rocks, grass, and twigs

ORIENTEERING
It is an outdoor navigational recreational activity using specially drawn and detailed maps. It
requires navigational skills to navigate from point to point normally moving at a speed .An
orienteering course consist of a series of control points which have to be located in order in the
shortest possible time.
Orienteering as an outdoor recreational activity offers much benefit to you: Here are
some claims:
1. Conceptual aspects – Since it is a navigational activity, it enhances your decision making skills
about map interpretations and using compass. It also requires you to constantly interpret
information contained in the map.
2. Physical Aspect – Orienteering is basically a running sport so it develops your cardiovascular
endurance and general fitness. Speed, endurance, and strength are essential
components necessary to successfully participate in the game. Technically, this activity
captivates the mental and physical challenge features.
3. Personal aspects – Since you are responsible in making decisions in this activity, you develop
your self-confidence and reliance. Your aims are clear that you work hard to achieve them giving
you the feeling of self-achievement.
4. Social Aspects – You will learn to work cohesively with one another
5. Environmental aspect – It creates an avenue for you to appreciate your environment

The fundamental skill in orienteering is orientating the map or setting the map. In moving the
map, you have to:
 Find your approximate location on the map
 Recognize the pattern of features on the ground as being the same as the pattern on the map
 Always hold the map so that you are looking along the route with the map matching the
ground.
 The map is said to be oriented if the features on the map are in proper relation to the actual
features in the field

The Map - is a picture or representation of the earth’s surface. It includes a compass rose that
shows directions. Cardinal directions are the four base parts on a compass. The top point is north
and the point at the bottom is south. The side points are called east and west. The points in
between the cardinal directions are called intermediate directions which include northwest,
northeast, southwest and southeast.
Maps use a key or legend to explain the meaning of each of the symbols used in the map.
The key usually shows a small picture of each of the symbols used on the map, along with a written
description of the meaning of each symbol. Maps use a key or legend to explain the meaning of
each of the symbols used in the map. The key usually shows a small picture of each of the symbols
used on the map, along with a written description of the meaning of each symbol.

Here’s the Golden Rule of Orienteering:

 Only go as fast as you can read the map
 Know where you are (map-reading
skills)
 Know where you are going ( route-

IV. What I Can Do

P E R F O R M A N C E T A S K: Let’s Move!: Make simple routines for Zumba dance with
your own level of skills and fitness.
1. Invite a family member at home, may it be your parents or siblings to join you in this activity.
2. Watch videos on Youtube on Zumba Dance Routine (ex. LIVE LOVE PARTY Zumba) and be
able to perform basic steps of Latin dance
3. Practice the steps.
4. Combine the steps to create your own routine for 2-3 minutes.
5. Choose a music that will suit your steps.
6. Perform the routine at your own level, take a VIDEO of your task and submit it to your MAPEH
Teacher on their respective FB Messenger or email.

Performance base on the rubric below:

Outstandin Very Need
Indicators of Satisfactory
g Satisfactory Improvement
Performance (6 points)
(10 points) (8 points) (4 points)
1. The student move with precision
in time with the music.
2. The student shows mastery of
the dance steps.
3. The student display creativity of
dance steps in Zumba.
4. The student exhibits appropriate
behaviour towards the dance.
Total Score:

V. Assessment
SUMMATIVE ASSESSMENT
1. When trying to plan for your recreational activity, which should be the best thing to keep in
mind?
a. The activity should be of your interest c. The activity will give you the chance to earn money
b. The activity should be away from home d. The activity is held within your comfort zone
2. The way we live our life reflects our lifestyle. Which of the following is a healthy lifestyle that can
maintain your desirable weight?
a. Exercise one a week c. Attending to gyms and taking diet fads
b. Proper diet and exercise d. Enjoying a balance routine in life
3. Badminton had its origin on the game
a. Poona b. Tennis c. Shuttle game d. Court game
4. In performing a successful smash, a player needs _________.
a. Agility b. Balance c. Strength d. Power
5. Badminton players execute lunges for a quicker return of the shuttle. To perform lunge to its
fullest, you need to have ___. a. Speed b. Agility c. flexibility d. strength
6. Why is footwork important in playing badminton?
a. It brings you to the action c. It makes the game exciting
b. It helps burn fats easily d. It helps in the speed of movement
7. Since hiking is a walking activity, can anybody be a part of the hiking group?
a. Yes, it’s for everyone c. Yes, it fun to walk with people
b. No, it’s dangerous d. No, only those with Doctor’s clearance
8. Which of the following is a manifestation of the “Leave No Trace” policy in camping?
a. Pick up flowers in going home c. Bring non-biodegradable equipment
b. Feed animals you encounter d. Bring home with you all your waste materials
9. What is the most fundamental skill needed in orienteering?
a. Setting the map c. Locating the points
b. Running at a speed d. Communicating with group mates
10. Jem would like to be an ambassador of healthy lifestyle in their community. How can she give
justice to this?
a. Practice healthy lifestyle c. Write about healthy lifestyle
b. Talk about healthy lifestyle d. Disseminate healthy lifestyle
11. Christianne, the libero of the team, is very good in her defensive skill. In what fitness
component can we attribute her skill in quick receive?
a. Speed b. Agility c. Power d. coordination
12. Jamaica’s parents are both obese. She knows that the disease runs in the family that’s why she
is trying to find the best way to get out of it. Which is the best way?
a. Have a lifestyle change c. Live in a healthy environment
b. Consult a fitness professional d. Eat raw and fresh fruits and vegetables
13. Jade computed her BMI and came up with the score of 21.8. This means that,
a. Jade is underweight b. Jade is overweight c. Jade is normal d. Jade is obese
14. Mr. Gonzales found out that most of his students are overweight and close to being obese.
What can he do to help them?
a. Organize a fitness program 3x a week b. Consult a nutritionist for the proper food intake
c. Make them active in the class every meeting d. Encourage them to have a healthy lifestyle change
15. Lara is a junior high school student who loves to eat more than what she needs. She takes in
more chips, chocolates, cakes, and sodas while relaxing in the couch watching her favorite
movies in her laptop. What is the consequence of this kind of practice in her weight?
a. She’ll gain weight c. She’ll maintain her weight
b. She’ll loss weight d. She’ll live healthy for a lifetime
16. When less calories are consumed and more calories are expended, a student will have _______.
a. Weight loss b. Weight gain c. Sustain weight d. Live healthy
17. Energy intake and energy expenditure means __________.
a. Energy intake b. Energy balance c. Energy expenditure d. Energy consumption
18. Jeonn takes the lead in her team in planning the strategies to take in their final game in
volleyball. She thinks of possible ways on how to earn points and win the game. This shows
that _____________.
a. sports develop physical dimension c. sports develop intellectual dimension
b. sports develop emotional dimension d. sports develop social dimension
19. Xam is the SK Chairman in their Barangay. She was requested by their Barangay Captain to
plan an activity for the health of the people. What will she consider in planning?
a. Health status of the people c. Facilities in the Barangay
b. Budget of the project d. Personnel to work in the project
20. Which of the following is a manifestation of the “Leave No Trace” policy?
a. Pick a flower and bring it home
b. Set up a tent and leave it there
c. Bring home everything that you brought and set up
d. Leave a trace on the roads to avoid loss of direction