10

P.E.
Quarter 2 – Module 2b:
Active Recreation (Fitness)
Benefits of Walking
MAPEH – Grade 10
Alternative Delivery Mode
Quarter 2 – Module 2b: Active Recreation (Fitness) Benefits of Walking
First Edition, 2020

Republic Act 8293, section 176 states that: No copyright shall subsist in any
work of the Government of the Philippines. However, prior approval of the government
agency or office wherein the work is created shall be necessary for exploitation of such
work for profit. Such agency or office may, among other things, impose as a condition
the payment of royalties.

Borrowed materials (i.e., songs, stories, poems, pictures, photos, brand names,
trademarks, etc.) included in this module are owned by their respective copyright
holders. Every effort has been exerted to locate and seek permission to use these
materials from their respective copyright owners. The publisher and authors do not
represent nor claim ownership over them.

Published by the Department of Education

Secretary: Leonor Magtolis Briones
Undersecretary: Diosdado M. San Antonio

Development Team of the Module

Writer: Floyd Jimber O. Gajilomo
Editor: Mayflor Olarte-Abuso, Bethel- Anne S. Parco
Mary Rose G. Acupanda
Reviewer: Jonilo G. Jainar, Bethel- Anne S. Parco
Management Team: Senen Priscillo P. Paulin, CESO V Rosela R. Abiera
Fay C. Luarez, TM, Ed.D., Ph.D. Maricel S. Rasid
Nilita L. Ragay, Ed. D. Elmar L. Cabrera
Jenith C. Cabajon

Printed in the Philippines by ________________________

Department of Education –Region VII Schools Division of Negros Oriental

Office Address: Kagawasan, Ave., Daro, Dumaguete City, Negros Oriental

Tele #: (035) 225 2376 / 541 1117
E-mail Address: [email protected]
 10

Physical Education
Second Quarter – Module 2b:
Active Recreation (Fitness)
Benefits of Walking
Introductory Message
For the facilitator:

Welcome to the MAPEH- Physical Education 10 Alternative Delivery Mode

(ADM) Module on Active Participation (Fitness) Benefits of Walking!

This module was collaboratively designed, developed and reviewed by

educators both from public and private institutions to assist you, the teacher
or facilitator in helping the learners meet the standards set by the K to 12
Curriculum while overcoming their personal, social, and economic
constraints in schooling.

This learning resource hopes to engage the learners into guided and
independent learning activities at their own pace and time. Furthermore, this
also aims to help learners acquire the needed 21st century skills while taking
into consideration their needs and circumstances.

In addition to the material in the main text, you will also see this box in the
body of the module:

Notes to the Teacher

This contains helpful tips or strategies that
will help you in guiding the learners.

As a facilitator, you are expected to orient the learners on how to

use this module. You also need to keep track of the learners' progress while
allowing them to manage their own learning. Furthermore, you are expected
to encourage and assist the learners as they do the tasks included in the
module.

ii
For the learner:

Welcome to the MAPEH-Physical Education 10 Alternative Delivery Mode

(ADM) Module on Active Participation (Fitness) Benefits of Walking!

This module was designed to provide you with fun and meaningful
opportunities for guided and independent learning at your own pace and time.
You will be enabled to process the contents of the learning resource while
being an active learner.

This module has the following parts and corresponding icons:

This will give you an idea of the skills or

What I Need to Know competencies you are expected to learn in the
module.

This part includes an activity that aims to

check what you already know about the
What I Know
lesson to take. If you get all the answers
correct (100%), you may decide to skip this
module.
This is a brief drill or review to help you link
What’s In the current lesson with the previous one.

In this portion, the new lesson will be

What’s New introduced to you in various ways; a story, a
song, a poem, a problem opener, an activity
or a situation.
This section provides a brief discussion of the
What is It lesson. This aims to help you discover and
understand new concepts and skills.

This comprises activities for independent

practice to solidify your understanding and
What’s More
skills of the topic. You may check the
answers to the exercises using the Answer
Key at the end of the module.
This includes questions or blank
What I Have Learned sentence/paragraph to be filled in to process
what you learned from the lesson.
This section provides an activity which will
What I Can Do help you transfer your new knowledge or skill
into real life situations or concerns.

iii
 This is a task which aims to evaluate your
Assessment level of mastery in achieving the learning
competency.
In this portion, another activity will be given
Additional Activities to you to enrich your knowledge or skill of the
lesson learned.

Answer Key This contains answers to all activities in the

module.

At the end of this module you will also find:

References This is a list of all sources used in

developing this module.

The following are some reminders in using this module:

1. Use the module with care. Do not put unnecessary mark/s on any part
of the module. Use a separate sheet of paper in answering the exercises.
2. Don’t forget to answer What I Know before moving on to the other
activities included in the module.
3. Read the instruction carefully before doing each task.
4. Observe honesty and integrity in doing the tasks and checking your
answers.
5. Finish the task at hand before proceeding to the next.
6. Return this module to your teacher/facilitator once you are through
with it.
If you encounter any difficulty in answering the tasks in this module, do
not hesitate to consult your teacher or facilitator. Always bear in mind that
you are not alone.

We hope that through this material, you will experience meaningful

learning and gain deep understanding of the relevant competencies. You
can do it!

iv
 What I Need to Know

INTRODUCTION
Hi, good day!
In this module, we will learn the importance of active participation in
Recreational Activities. Best examples are the benefits of walking as one of the best
fitness. As you go along the pages of this module, you may find out that through
learning the benefits of fitness and workouts, you will acquire many advantages not
only for your health but also for your well-being.
You will also discover many great opportunities and learning experiences that
will change the way you spend your time. You need to visualize a better version of
yourself and aspire to achieve a holistically healthy you.
Come on! Let’s find out!

LEARNING COMPETENCY:

Engages in moderate to vigorous physical activities for at least 60 minutes a

day in and out of school PE10PF -IIc - h -45

At the end of the module, you should be able to:

◼ Identify the different benefits of walking as one of the best fitness

workouts
◼ Assess your muscular strength and observe the importance of proper
execution of exercises for safety
◼ Share life experiences through these recreational
activities that help in honing one’s well – being.

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 What I Know

PRE ASSESSMENT

Direction: Read each item carefully and choose the best answer. Write only
the letter of your answer in your PE notebook.

1. A desirable level of fitness can be achieved through at least how many

workouts per week?
A. 3 B. 4 C. 5 D. 6
2. Which of the following can help you determine which fitness and
recreational activities are realistic for you?
A. Cost C. Social needs
B. Skills and attitude D. All the above
3. Participation in active recreation is everyone’s responsibility. Which of
the following is the best reason for this?
A. To have a healthy lifestyle
B. To maintain an ideal body weight
C. To keep a physically fit and healthy body
D. To have fun, enjoyment, and socialization
4. Your body composition is influenced by which of the following?
A. Genetics B. Age C. Gender D. All the above
5. What term/s describes the use of barbells, dumbbells, and machines to
improve fitness, health and appearance?
A. Body building C. Weight training
B. Strength and conditioning D. Weightlifting
6. Which of the following is NOT a health-related physical fitness test?
A. Sit and reach C. Sit-up
B. 50- meter run D. Push-up
7. Which of the following will NOT improve your personal fitness program?
A. Exercising at moderate intensities
B. Starting slowly
C. Engaging in high-impact, weight bearing activities
D. Making your program convenient
8. Which of the following would NOT be a benefit of walking?
A. Helps with weight management C. A high impact exercise
B. Lowers blood pressure D. Builds aerobic fitness
9. During an adolescent growth spurt in which a student's arms and legs
grow longer, the proportion of limb-to-torso length often changes,
resulting in:
A. significant increases in joint flexibility.
B. periods of poor coordination and balance.
C. significant decreases in connective tissue elasticity
D. immediate improvement in technical skill and control

2
 .
10. Involving students in outdoor education courses such as orienteering,
canoeing, hiking, and rock climbing is particularly effective for promoting
students' self-esteem, because the activities include built-in
opportunities to:
A. block out distractions completely and become meditative.
B. experience a sense of accomplishment in reaching a goal or
destination.
C. enjoy time on one's own and focus on the body mechanics of
the activity.
D. attempt to set personal best records each time one
participates.

What’s In

Fitness Walking
Walking is generally considered as a 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.
Look at its health and fitness benefits.

19 Benefits of Walking
1. Helps with weight management
2. Accessible to everyone
3. Doesn’t require special equipment
4. One of the easiest ways to get more active
5. Reduces symptoms of depression and anxiety
6. A low impact exercise
7. Lowers low-density lipoprotein (LDL) cholesterol (the “bad” cholesterol)
8. Raises high-density lipoprotein (HDL) cholesterol (the “good” cholesterol)
9. Lowers blood pressure
10. Reduces the risk of some cancers.
11. Helps reduce risk and/or aids with the management of type 2 diabetes
12. Helps maintain strong bones
13. Reduces the risk of heart attack
14. Less likely to lead to injuries
15. Reduces stress
16. Reduces the risk of heart disease
17. You don’t have to pay for it
18. Builds aerobic fitness
19. Helps maintain lean muscle tissue

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Tips to Enjoy your Walking Routine
⚫ Pass the talk test. If you can’t talk while walking, you are exercising too hard. Slow
down.
⚫ Walk before you run. Starting a running program might be painful, and pain is no
fun. Become a walker first. Condition your body with a low-impact activity and later
on you will be better prepared for higher-impact exercises such as running.
⚫ Wear bright clothing. Strive to be seen, not part of an accident scene.
⚫ Warm-up before you walk and cool-down after.
⚫ Change your route. Explore other walking trails or route in your vicinity.
⚫ Listen while you walk. Listen to your favorite music while walking to be motivated
to finish. You can use an electronic device to play music.
⚫ Walk with a friend. Invite a friend or a family member to join your fitness walking.
⚫ Meditation or prayer. Use your walking time to meditate or pray.
⚫ Join a walking club. Make a plan on attending a big walking event like “Walk for a
Cause” to add some excitement and variety to your walking.
⚫ Cross train. Alternate walking days with biking, swimming, playing badminton or
other exercise to maintain a healthy heart.

Task 1:

THE NOVICE CHALLENGE: STRENGTH TRAINING WITHOUT WEIGHTS

I. Objective:

To assess your muscular strength and observe the importance of

proper execution of exercises for safety
II. Materials:

Exercise mats *if no exercise mats, use a clean empty sack of rice
instead.
III. Procedure:
1. Perform stretching and warm-up exercises before performing the
series of strength training exercises.
2. Wear PE Attire.
3. Do this inside your home.
4. Observe safe and proper execution of exercises to avoid injury.
5. Cool down after performing the exercises.

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A. Flatten your Abs
1. Twisting Crunches

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2. Leg Raises

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B. Strengthen your Chest Muscles

1. Push up

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 2. Decline Push Up

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3. Knee Push Up

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Task 2

Directions: Do this inside your home and apply precautionary measures to

avoid injuries.

Exercise Safety Guidelines

1. Select exercises that will involve all major muscle groups: chest,
shoulders, back, legs, arms, hip, and trunk.
2. Select exercises that will strengthen the core. Use controlled movements
and start with the light-to moderate resistance.
3. Never lift weights alone. Always have someone work out with you in case
you need a spotter or help with an injury.
4. Warm-up properly before performing a light-to moderate intensity aerobic
activity (5 to 7 minutes) and some gentle stretches for a few minutes.
5. Maintain proper body balance that involves good posture, a stable body
position and correct posture in sitting, lying and other exercise positions.

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 6. Breathe naturally. Inhale during the eccentric phase (bringing the weight
down) and exhale during the concentric phase (lifting or pushing the
weight up).
7. At the end of each strength-training workout, stretch out for a few minutes
to help your muscles return to their normal resting length and to minimize
muscle soreness and risk of injury.

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Task 3
Directions: By using the table below, check your heart rate before and after each
activity. Write the results in your PE notebook.
Activity Target Heart Target Heart Observations Remarks
Rate Rate Successful or
Before After not, (state your
reasons)
1. Twisting
Crunches

2. Leg Raises
3. Push Ups

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 What’s New

Directions: Write a short story of your experiences after doing those exercises
above. Use the guide questions in writing the story. Write the story in
your PE notebook.
__________________
Title of your short story

Guide Questions:
1. What did you notice about your heart rate? Do you think it is necessary
to check your heart rate after a walking or a running activity?
2. What are the benefits of walking and running activities to you?
3. What did you discover about your health after engaging in walking and
running activities?

What is It

For us to fully understand the purpose of doing these exercises, put in your
minds that basically, these EXERCISES are the best essential tools for human health
in promoting its wellness and fitness.
You don’t need to go to a GYM and pay an instructor just to have exercises,
but instead helping your parents in doing your household chores is one way of
exercising your body. Not only physical activities can be developed but also our good
attitude towards our parents and guardians. In this way, we also promote harmonious
relationships at home.
Constant movement is a key to keeping your bodies healthy and feeling young.
In fact, the World Health Organization recommends 150 minutes of
moderate exercise every week to manage stress, keep our bodies strong and
immune from sickness.
Below are easy yet effective routines you can do at home that can be done as
exercise.

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COOKING

Working in the kitchen - everything from chopping veggies to washing pots and
pans - burns around 75 calories in 30 minutes. Ditch the electric mixer and stir batters
by hand to give your arm muscles some extra loving.
SITTING

Before you roll your eyes, we aren't trying to say you're going to get healthy
sitting down all day long. But there are things you can do while parked in a chair to get
in a bit of exercise. Try lifting your shoulders to your ears. Next, tighten your core,
squeeze your butt and let the muscle toning begin.
WASHING THE PLATES AND DISHES

Washing your plates and dishes can burn 135 calories in 30 minutes. Add some
music that can make the vibe good and energetic - you'll get in a quick arm workout
while washing your dishes and plates.
CLEANING

Sweeping or mopping is good for burning 150 calories per hour. So, turn on
some tunes and blast away those dust bunnies (and a few extra calories). Next time
you do laundry, pick up the basket and twist your torso from side to side for a few reps
- you've just snuck in a quick oblique workout.

What’s More

Task 4
Write your answers in your activity notebook.
1. Write 2 benefits that the different activities listed below could give you in
the development of your total being. Explain in 2-3 sentences only.
Walking

Push Ups

Twisting Crunches

9
 What I Have Learned

Congratulations on completing this module. Before we proceed, what are your

thoughts about this lesson? Share your insights by completing the following sentence
prompts. Do this in your PE notebook.

I have learned that ________________ ________________ ______.

I have realized that ________________ _________________ _____.

I will apply _____________ _________________ _______________.

What I Can Do

Direction: Answer the following items. Write your answers in your PE

notebook.
1. Are these exercises beneficial in improving your muscular strength? What other
exercises or activities can you suggest in order to maintain your level of fitness?
2. Did monitoring your exercises help you keep track of your progress? Why?
3. Complete the sentence:
My performance could have improved more if ______________________.

10
 Assessment

Direction: Read and follow the instructions. Write your answer in your PE notebook.
You can do it! God bless!

I. True or False
Write TRUE if the statement is correct and FALSE if incorrect.
1. Strength training slows down the aging process of men more than women.
2. Females who lift weights will develop big, bulky, muscles like those of males.
3. If you can’t talk while walking, you are exercising too hard. Slow down.
4. Alternate walking days with biking, swimming, playing badminton or other exercise
to maintain a healthy heart.
5. Never lift weights alone. Always have someone work out with you in case you
need a spotter or help with an injury

II. Multiple Choice

Read each item carefully and choose the best answer. Write only the letter of your
answer in your notebook.
6. Which of the following is not a health-related physical fitness test?
A. Sit and reach B. 50- meter run C. Sit-up D. Push-up

7. Which of the following will not improve your personal fitness program?
A. Exercising at moderate intensities
B. Starting slowly
C. Engaging in high-impact, weight bearing activities
D. Making your program convenient

8. Which of the following would not be a benefit of walking?

A. Helps with weight management C. Is a high impact exercise
B. Lowers blood pressure D. Builds aerobic fitness

9. During an adolescent growth spurt in which a student's arms and legs grow longer,
the proportion of limb-to-torso length often changes, resulting in:
A. significant increases in joint flexibility.
B. periods of poor coordination and balance.
C. significant decreases in connective tissue elasticity.
D. immediate improvement in technical skill and control.

10. Involving students in outdoor education courses such as orienteering, canoeing,

hiking, and rock climbing is particularly effective for promoting students' self-
esteem, because the activities include built-in opportunities to:
A. block out distractions completely and become meditative.
B. experience a sense of accomplishment in reaching a goal or destination.
C. enjoy time on one's own and focus on the body mechanics of the activity.
D. attempt to set personal best records each time one participates.

11
 Additional Activities

Execute these 4 “everyday” activities that totally count as exercise.

Do this and put a check mark on the box as your development using the table
below. Copy the table and answer this in your PE notebook.

Activities Day 1 Day 2 Remarks

Cooking (30
minutes)
Sitting (30
minutes)
WASHING THE
PLATES AND
DISHES (30
minutes)
CLEANING (30
minutes)

12
13
What I know
Pretest:
1. B
2. D
3. D
4. D
5. D
6. B
7. C
8. C
9. D
10. B
Whats In
Task 3 answers may vary
What’s New
Stories may vary
What I have Learned
Answers may vary
What I can Do
Answers may vary
Assessment
Post Test
Modified True or False
1. False
2. False
3. True
4. True
5. True
6. B
7. C
8. C
9. D
10. B
Additional Activities
Answers may vary
Answer Key
References

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Lualhati F. Callo, Mark Kenneth S. Camiling, Johannsen C. Yap, Janeth P. Cagulang,
Jose C. Doria, Encarnita Deveraturda, Jo-Ann G. Grecia, Physical Education Unit 1
Learner’s Material, 5th Floor Mabini Building, DepEd Complex
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 For inquiries or feedback, please write or call:

Department of Education – Schools Division of Negros Oriental

Kagawasan, Avenue, Daro, Dumaguete City, Negros Oriental

Tel #: (035) 225 2376 / 541 1117

Email Address: [email protected]
Website: lrmds.depednodis.net