Republic of the Philippines
Department of Education
Region VII, Central Visayas
Division of Cebu Province
SELF-LEARNING HOME TASK (SLHT)
Subject: PHYSICAL EDUCATION Grade: 10 Quarter: 2 Week: 1 & 2
MELC: Engages in moderate to vigorous physical activities for at least 60 minutes a day in and out
of school
Competency Code: PE10PF-II-h-45
Name Section Date
School District
A. Readings
Life is a choice. When you study and choose your course it is your choice or if it is from
anyone close to you, it’s still your choice because you choose to obey and follow. So, what ever
happens to your life, it is your choice. It is the same thing when you choose the food the you eat,
the friends that you go with and the activities that you do. In the midst of the pandemic, there are
many people who suffer and there are restrictions to follow in order to contain and not spread the
virus. People end up with few choices. Most people from the government especially the front liners
exerted their 100 percent efforts for this pandemic. How about you? How can you help?
Be safe! Stay at home as much as possible, but, do not restrict yourself in making healthy
choices while at home. Eat healthy foods and do it on time. Do physical activities like gardening,
doing household chores and working out programmed exercises. Kalman et. al (2015) concluded
that it is important to increase physical activity participation among children and adolescents to
reduce future health problems associated with inactivity. According to www.mana.md there are a
lot of benefits that you can get when you involve yourself in active and regular physical activities.
You can save money, increase your life expectancy, reduce your risk of injury, improve your
quality of life, stay active and improve your health. In this way, the efforts of the government and
the front liners in containing the virus will not be in vain. So, despite the few choices left from us,
we need to make the right choice.
Moderate to Vigorous Physical Activities (MVPA)
Physical activities don’t have to be difficult, you can do recreational or leisure-time activities.
Vigorous- intensity recreational physical activities have more cardiovascular benefits compared to
those who perform moderate- intensity recreational physical activities (Cheng et. al 2018). The
same conclusion was given by Saint- Maurice et. al (2018) which says that increasing the
frequency of light physical activity was associated with less mortality rate but engaging from
moderate to vigorous physical activities showed to have greater benefits. MVPA are not only for
healthy and active individuals. Oh, Sechang et. al (2015) found out that integrating MVPA as part
of lifestyle management enhances nonalcoholic fatty liver disease pathophysiology in obese men.
Gebel, Claus et. al (2015) suggested based on the findings of their study that vigorous activities
should be promoted in clinical and public health activity guidelines to maximize the population
benefits of physical activity. Even a low- dose of MVPA is still beneficial, according to Hupin, David
et. al (2015) because it reduced the mortality rate up to
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22%. Of course, increase in physical activity dose improved the percentage.
What are the MVPA that we can choose from? The table below is taken from www.who.int
which shows different examples of physical activities in moderate and vigorous intensity. Intensity
refers to the rate at which the activity is being done or the degree of the effort required to perform
an activity or exercise. It means "How hard a person works to do the activity". The intensity of
physical activity varies between people. It depends on an individual’s previous exercise
experience and their relative level of fitness.
Metabolic Equivalents (METs) are often used to express the intensity of physical activities.
MET is the ratio of a person's working metabolic rate relative to their resting metabolic rate. One
MET means the energy cost of sitting quietly and is equivalent to a caloric consumption of
1kcal/kg/hour. It is measured that compared with sitting quietly, a person's caloric consumption is
three to six times higher when being moderately active (3-6 METs) and more than six times higher
when being vigorously active (>6 METs).
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It is indeed beneficial to indulge oneself in a vigorous- intensity physical or re- creational
activities like sports. According Physical Education and Health 10 Learners Material First Edition
(2015), individuals’ benefit from actively participating in sports and recreational activities include
health, physical, mental, emotional, and social benefits.
BENEFITS OF ACTIVE PARTICIPATION IN SPORTS AND RECREATIONAL ACTIVITIES
Health Benefits
• road map to good health and longevity
• improved quality of life
• lower blood pressure, reduced arthritis pain, weight loss and lowered risk
of diabetes, certain cancers, osteoporosis and cardiovascular disease
Physical Benefits
• improvement of skills specific to a particular activity
• relaxation, rest, and revitalization
Mental and Emotional Benefits
• release of stress from demands of everyday living
• greater personal confidence and self-esteem
• sense of achievement
• reducing risks of depression, anxiety, psychological distress, and emotional
disturbance
• more restraint in avoiding risky behavior
Social Benefits
• bonding with family and friends
• opportunity to make new friends and acquaintances
• strengthen social networks and community identity
Since there’s no cure yet of the covid- 19 disease, it is also important to take extra
measures when we play our favorite sports and recreational activities. Take note that we would
avoid playing team sports for now so individual and dual sports are recommended.
BADMINTON
Skills – service, lob, clear, drive, drop, smash, footwork
Figure 1. Badminton Footwork
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Sample program for playing badminton with moderate to vigorous intensity
Moderate Vigorous
Frequency 3-4x/week 4x or more/week
Intensity RPE of about 11-13 RPE of about 13-16
Time 30 minutes and up 45 minutes and up
series of footwork and
series of light hitting drills
Type hitting drills with partner
with partner followed by
followed by slightly heavy
light competition/game
competition/game
Injury Prevention and Risk Management
Badminton injuries are either acute, traumatic injuries such as ankle sprains, or are overuse
injuries such as impingement syndromes. Both types of injury can be prevented by using the right
equipment, warming up, cooling down and ensuring you are strong and fit enough to compete.
TABLE TENNIS
Skills – forehand and backhand grips, push, block, serve, receive
Sample program for playing table tennis with moderate to vigorous intensity
Moderate Vigorous
Frequency 4-5x/week 5x or more/week
Intensity RPE of about 13 RPE of about 14-17
Time 45 minutes and up 1 hour and up
series of hitting drills with
series of light hitting drills
partner followed by slightly
Type with partner followed by
heavy team competition/
light competition/game
game
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Injury Prevention and Risk Management
The most common table tennis injury is very similar to standard tennis injuries. Sprained
ankles, tennis elbow and Achilles tendinitis are just three of the more frequent table tennis
injuries.
Table tennis is a non-contact sport but injuries are often acquired when athletes suddenly
change direction or twist their body quickly, leading to pulled muscles and other injury problems.
Players who do not warm up properly or stretch their muscles before taking to the table also put
themselves at a high risk of injury.
TENNIS
Skills – forehand and backhand strokes, serve, smash, drive
Sample program for playing tennis with moderate to vigorous intensity
Moderate Vigorous
Frequency 4-5x/week 5x or more/week
Intensity RPE of about 13 RPE of about 14-17
Time 45 minutes and up 1 hour and up
series of hitting and serving
series of light hitting drills
drills with partner followed
Type with partner followed by
by slightly heavy team
light competition/game
competition/game
Injury Prevention and Risk Management
Tennis injuries are generally defined as either cumulative (overuse) or acute
(traumatic) injuries. These injuries occur over time due to stress on the muscles, joints,
and soft tissues without proper time for healing. They begin as a small, nagging ache or
pain, and can grow into a debilitating injury if they aren’t treated early.
Many sports injuries result from overuse, lack of proper rest, lack of proper warm up or poor
conditioning. Safety precautions are recommended to help prevent tennis injuries like warming up
thoroughly prior to play, wearing the right tennis shoes with skid-resistant soles, using good
technique in the different tennis movements, cleaning of courts before play to check for slippery
spots or debris, getting adequate rest and time for recovery after each play, and staying hydrated.
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B. Exercises
Exercise 1
Directions: Study the pyramid at the below and answer the following questions:
1. What activities are included in the
pyramid?___________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
2. What timeline is indicated in the pyramid?
__________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
3. Why do you think it is important to perform different types of physical activities following the
timeline?___________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
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Exercise 2
Directions: Record your activity log for the whole week and put it under MODERATE INTENSITY
if it requires moderate amount of effort or VIGOROUS INTENSITY if it requires large amount of
effort and causes rapid breathing. You may consider the sports activities given in the previous
pages or you can choose from the recreational activities that interests you most.
DAILY PHYSICAL ACTIVITY LOG
MODERATE INTENSITY VIGOROUS INTENSITY
Example: playing badminton thrice a week Playing badminton everyday within 1 hr. or
within 45 minutes more
1. 1.
2. 2.
3. 3.
4. 4.
5. 5.
Questions:
1. What did you notice about the data recorded in your Daily Physical Activity Log?
____________________________________________________________________________
____________________________________________________________________________
____________________________________________________________________________
2. Do you consider yourself as a physically fit person? Why?
____________________________________________________________________________
____________________________________________________________________________
____________________________________________________________________________
3. Why is it important to engage yourself in a moderate-to vigorous physical activities?
____________________________________________________________________________
____________________________________________________________________________
____________________________________________________________________________
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C. Assessment/Application/Outputs (Please refer to DepEd Order No. 31, s. 2020)
C. Assessment/Application/Outputs (Please refer to DepEd Order No. 31, s. 2020)
Directions: Create a fitness program incorporating moderate to vigorous recreational physical
activities/ exercises. You may also include principles of exercise and FITT which you learned from
the previous lessons.
FITT Goals Frequency Intensity Type Time
Parts of the (Indicate Light, Kind of exercises, (Total fitness
Fitness Plan days of the Moderate – Selected recreational plan not less
week) Vigorous physical activities than 60
minutes)
Warm-up
Workout
1.
2.
5.
Cool down
Rubric for Assessment:
Component
of Fitness 5 4 3 2
Plan
The table is The table is almost The table is The table is
complete and complete and incomplete and incomplete and
legible. There are legible. There are legible. There are eligible. Most
answers in each answers in almost answers in in every answers are missing.
Fitness Plan blank. The final every blank. The blank but more The final output has
output contains all final output answers are missing. missing answers and
that is required. contains almost all The final output has not representative of
that is required. missing answers. passing work.
Selection of Selection of Activities selected by Activity selection is
activities is activities is almost the students are not not appropriate to the
appropriate to the appropriate to the appropriate to achieve goals. All activities
Activity content of the content of the the overall goal. One listed need to be re-
Selection lesson. All lesson. Almost all activity is relevant but thought and re-
activities are of the activities are overall the activities worked to fit the
relevant to the relevant to the will not help the scope of the plan.
overall goal. overall goal. student to help their
goals.
(adapted and modified from pinterest.ph)
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REFERENCES:
BOOK
Callo, Lualhati F., Mark Kenneth S. Camiling, Johannsen C. Yap,Janeth P. Cagulang, Jose C. Doria,
Encarnita Deveraturda, Jo-Ann G. Grecia. Physical Education and Health 10 Learner’s Material. Pasig
City, Philippines: Department of Education, 2015.
JOURNAL
Cheng, Wenke, Zhen Zhang, Wensi Cheng, Chong Yang, Linlin Diao, and Weijun Liu. "Associations
of leisure-time physical activity with cardiovascular mortality: a systematic review and meta-analysis
of 44 prospective cohort studies." European journal of preventive cardiology 25, no. 17 (2018): 1864-
1872.
Gebel, Klaus, Ding Ding, Tien Chey, Emmanuel Stamatakis, Wendy J. Brown, and Adrian E. Bauman.
"Effect of moderate to vigorous physical activity on all-cause mortality in middle-aged and older
Australians." JAMA internal medicine 175, no. 6 (2015): 970-977.
Hupin, David, Frédéric Roche, Vincent Gremeaux, Jean-Claude Chatard, Mathieu Oriol, Jean-Michel
Gaspoz, Jean-Claude Barthélémy, and Pascal Edouard. "Even a low-dose of moderate-to-vigorous
physical activity reduces mortality by 22% in adults aged≥ 60 years: a systematic review and meta-
analysis." British journal of sports medicine 49, no. 19 (2015): 1262-1267.
Kalman, Michal, Jo Inchley, Dagmar Sigmundova, Ronald J. Iannotti, Jorma A. Tynjälä, Zdenek
Hamrik, Ellen Haug, and Jens Bucksch. "Secular trends in moderate-to-vigorous physical activity in
32 countries from 2002 to 2010: a cross-national perspective." The European Journal of Public
Health 25, no. suppl_2 (2015): 37-40.
Oh, Sechang, Takashi Shida, Kazumasa Yamagishi, Kiyoji Tanaka, Rina So, Takehiko Tsujimoto, and
Junichi Shoda. "Moderate to vigorous physical activity volume is an important factor for managing
nonalcoholic fatty liver disease: a retrospective study." Hepatology 61, no. 4 (2015): 1205-1215.
Saint‐Maurice, Pedro F., Richard P. Troiano, David Berrigan, William E. Kraus, and Charles E.
Matthews. "Volume of light versus moderate‐to‐vigorous physical activity: similar benefits for all‐cause
mortality?." Journal of the American Heart Association 7, no. 7 (2018): e008815.
ELECTRONIC
www.mama.md. https://www.mana.md/the-importance-of-physical-fitness /. Accessed December 18,
2020.
www.pinterest.ph. https://www.pinterest.ph/pin/86694361554250222/. Accessed December 24, 2020.
www.who.int. https://www.who.int/ncds/prevention/physical-activity/intensity/en/. Accessed December
21, 2020.
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Prepared by: Edited by:
SUSETTE B. SAPLAD ISIDORE LUTHER A. HERRERA
Master Teacher 1 (MAPEH) Sec. School Teacher 2 (MAPEH)
Sangat NHS, San Fernando 2 Sangat NHS, San Fernando 2
Reviewed by:
NENITA G. JARALVE
EPS-MAPEH, Division of Cebu Province
GUIDE
For the Teacher: Advise the students to read the reading and discussion portion before
they attempt to answer the practice exercises. Going through the parts sequentially will
help them understand easily the topic.
For the Learner: Read through the self-learning home task from the first part to the last
part. Doing so, will help you understand better the topic.
For the Parent/Home Tutor: Assist your child and make sure that he/she reads the
self-learning home task from beginning to end to ensure proper understanding of the
concepts.
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