10

PHYSICAL
EDUCATION
Quarter 2 – Module 1:
WEEK 1, Active Recreational
(FITNESS)

Department of Education. Republic of the Philippines

 10

PHYSICAL EDUCATION
Quarter 2 – Module 1:
Lifestyle and Weight
Management

This instructional material was collaboratively, developed, and reviewed by

educators from public schools. We encourage teachers and other education
stakeholders to email their feedbacks, comments, and recommendations to the
Department of Education at [email protected].
We value your feedback and recommendations.

Department of Education . Republic of the Philippines

Physical Education – Grade 10
Alternative Delivery Mode
Quarter 2 –Module 3: Active Recreation (Fitness)
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/s: Ariel C. Sumampong
Editor: Ronel E. Alemania
Illustrator and Layout Artist:
Proof-reader, In-house content and Language Form
Reviewers:
Ernesto D. Reciña, Jr., PhD
Management Team:
Chairperson: Arturo B. Bayocot, PhD ,CESO III Regional Director
Co-chairperson: Victor G. De Gracia, Jr. PhD, CESO V Asst. Regional Director
Randolph B. Tortola, PhD, CESO IV Schools Division Superintendent
Shambaeh A. Usman, PhD, Asst. Schools Division Superintendent
Mala Epra B. Magnaong, PhD, Chief ES, CLMD
Neil A. Improgo,PhD , EPS – LRMS
Bienvenido U. Tagolimot, Jr.PhD, EPS-ADM
Members: Elbert R. Francisco, Ph.D, Chief ES, CID
Ernesto D. Reciña, Jr., PhD, EPS in MAPEH
Rejynne Mary L. Ruiz, PhD, LRMDS Manager
Jeny B. Timbal, PDO II
Shella O. Bolasco, Division Librarian II

Printed in the Philippines by ________________________

Department of Education – Division of Bukidnon
Office Address: fortich St.. Sumpong, Malaybalay City
Telephone: (088) 813-3634
E-mail Address: [email protected]
What this Module is about
Welcome to the world of Physical Education! In the 21st century, educational reform
acknowledges and encourages public secondary education to make changes in the mindset
of learners. This means that they should think of having good health through fitness activities
which are the key to face all the challenges in life. Fitness is a universal concern. In whatever
activities and undertaking you do, your fitness should be taken into account if you are to
perform them effectively and efficiently. Fitness is not only for athletes, sportsmen, PE
teachers, and fitness instructors but also for concern students, parents, and other members
of the community. If we are to become strong and productive members of our community,
we can address the basic requirement of such a goal, the sustaining base of any endeavour
we undertake, fitness.

This module introduces you to the importance of a healthy lifestyle and weight
management in the enhancement of your fitness. You will be provided with a variety of fitness
activities such as strength training, running, walking, yoga, and aerobic dance exercises
which in return, will lead you to a greater awareness of the right food to eat, proper ways to
manage your weight, and practice a healthy lifestyle. It is expected thereafter that such fitness
and health practices will be observed and followed by you to influence the lifestyle of people
in your community.

Each lesson provides you with examples of motivational activities and definitions of
key terms as your guide.

Notes to the Teacher:

In response to the learning need of the present challenges due to pandemic, Module
10 is the first book uniquely designed to achieve the goals set by the Department of
Education. It is expected that with the use of modern technologies, the millennial teachers
should be more innovative and creative in delivering the lessons. Versatility, self-confidence,
experience, physical and mentally active, and communication are the necessary attitude and
abilities needed by both teachers and students.

Some of the designed activities in this module are based on the current situation the
world is facing nowadays. You can explore and gain more ideas through active participation.

Notes to the Learners and Parents:

“We go for quality education and lifelong learners!”, this is the ultimate reason why
we crafted this module, the first Physical Education Module.

As you go from one page to another, you will discover a variety of exercises designed
for you. You will feel the convenience of performing each task in an easy and safest way
because you are already doing it on a day to day basis. The lessons are across all
disciplines/subjects. You can make use of the available technology on hand like your
smartphone or laptop and WIFI ready connections connected to the internet at home.
Moreover, all the activity procedures have clear examples and concepts explanation for you
to follow and perform best.
The writer of this module would like to commend you for sparing your valuable time
and giving your great effort to answer the activities in order to develop your bodily-kinesthetic
intelligence and creative thinking skill in effective and efficient way.

Good luck! I am hopeful that you will enjoy this module.

This module has the following parts and corresponding icons:

What I Need to Know This will give you an idea of the skills or
competencies you are expected to learn in
the module.

What I Know This part includes an activity that aims to

check what you already know about the
lesson to take. If you get all the answers
correct (100%), you may decide to skip this
module.

What’s In This is a brief drill or review to help you link

the current lesson with the previous one.

What’s New In this portion, the new lesson will be

introduced to you in various ways such as a
story, a song, a poem, a problem opener, an
activity or a situation.

What is It This section provides a brief discussion of

the lesson. This aims to help you discover
and understand new concepts and skills.

What’s More This comprises activities for independent

practice to solidify your understanding and
skills of the topic. You may check the
answers to the exercises using the Answer
Key at the end of the module.

What I Have Learned This includes questions or blank

sentence/paragraph to be filled in to
process what you learned from the lesson.

What I Can Do This section provides an activity which will

help you transfer your new knowledge or
skill into real life situations or concerns.

Assessment This is a task which aims to evaluate your

level of mastery in achieving the learning
competency.

Additional Activities In this portion, another activity will be given

to you to enrich your knowledge or skill of
the lesson learned. This also tends retention
of learned concepts.
 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!
TABLE OF CONTENTS

Page
COVER PAGE
COPYRIGHT PAGE
TITLE PAGE
TABLE OF CONTENTS

WHAT THIS MODULE IS ABOUT

Note to the Teacher/Facilitator

Note to the Learner
Note to the Parents/Guardian
Module Icons

Lesson 1- (Warm-up Exercises) 1

What I Need to Know 1
What I Know 2
What’s In 5
What’s New 6
What is It 8
What’s More 8
What I Have Learned 13
What I Can Do 13
Assessment 14
Additional Activities 17

Lesson 2- (Health and Wellness) 18

What I Need to Know 18
What I Know 18
What’s In 21
What’s New 22
What is It 22
What’s more 23
What I Have Learned 24
What I Can Do 25
Assessment 26
Additional Activities 29

ANSWER KEYS 30

REFERENCES 31
 Lesson
Active Recreation: Warm up
1 Exercises

The clock is ticking. Are you becoming the person

you want to be?

Fitness is a set of attributes that every one of us must have or achieve. In

whatever activities you do, your fitness should always be taken into reason as you
perform them well.
In this module, you are make known to the importance of a healthy lifestyle
and weight management in the development of your fitness. You will be provided with
a variety of fitness program and leisure activities to achieve proper nutrition and
moderate physical activity
It is expected thereafter that such fitness and health practices will be observed
and followed by you to influence the lifestyle of people in your community.

What I Need to Know

This module was comprehensively design and underwent revision to guide

you equip with the healthy lifestyle and proper weight management. This is very
useful information that can be used in many different life situations. The language
used in crafting this module recognizes diverse vocabulary level of students, where
lessons are arranged following the standard sequence of the course. But the order in
which you read them can be changed to correspond with the textbook you are now
using.

The module is divided into three lessons, namely:

 Lesson 1 - Warm up exercises
 Lesson 2 – Healthy lifestyle Guidelines
 Lesson 3 – Wellness lifestyle

1
After going through this module, you are expected to:
1. explain the concepts and importance of fitness;
2. perform a simple warm up exercises;
3. work with enthusiasm and cooperation; and
4. instill the importance of warm up exercise to maintain fitness.

Day 1

What I Know

Multiple Choice: Encircle the letter that best corresponds to your answer in a given
statement.
1. How can one maintain an ideal body weight?
a. follow the latest diet trends
b. balance the amount of food you eat
c. consult a doctor about an effective diet pills
d. believe in the power of your genes
2. A desirable level of fitness can be achieved through at least how many workouts
per week?
a. 3
b. 4
c. 5
d. 6
3. People who lead sedentary lifestyles are often referred to as
a. couch potatoes
b. athletes
c. physically fit
d. low-health-risk people
4. The following are positive outcome of personal fitness except .
a. improved physical appearance
b. enhanced self-esteem
c. decreased flexibility

2
 d. improved posture and balance
5. Which of the following can help you determine which fitness and recreational
activities are realistic for you?
a. fee
b. figure
c. common needs
d. skills and attitude
6. How many servings from the bread, rice, cereal and pasta group should you eat
each day?
a. one
b. two to three
c. four to five
d. six to eleven
7. Which of the following is an example of a passive warm-up exercise?
a. toe touch
b. whirlpool bath
c. walk around the gym
d. basketball lay-ups
8. Which of the following would be a benefit of walking?
a. helps with weight management
b. helps regulate blood pressure
c. helps low effect exercise
d. helps build non aerobic fitness
9. The term means having all dimensions of health in good shape
and equally balanced.
a. wellness
b. nutrition
c. fitness
d. lifestyle
10. Which of the following is not a benefit of warm-up exercise?
a. increased range of motion

3
 b. improved coordination and movement
c. increased risk of injury
d. decreased flexibility and muscular strength
11. Which of the following will help to improve your personal fitness program?
a. exercising at highly moderate intensities
b. starting slowly with physical activity
c. engaging in low-impact activities
d. making your program inconvenient
12. 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
13. In performing aerobics, what fitness component is required of you?
a. agility
b. power
c. speed
d. coordination
14. 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
15. Your body composition is influenced by which of the following?
a. weight
b. height
c. complexion
d. age

4
 What’s In

In the preceding lessons, you learned about many concepts related to sports
as form of active recreation. Now, let us learn more about your world fitness by
answering the following questions.
Your Personal Identity
1. List the characteristics, attitudes, beliefs, interests, activities, and relationships that
make up your personal identity. What adjectives best describe you?
Honest Loyal Delivering inspiration
Brave Unselfish Welcoming Optimism
Compassionate Courageous Risk taker
Leader Showing respect Exhibiting confidence
2. List the activities or accomplishments that you most value in sports and
recreation—for example, winning moments, getting good team mates, playing with
friends. These can be accomplishments of your own or of others, or goals you have
for the future.
Student Athlete Gold Medallist Provincial meet
Honour roll Silver Medallist Regional meet
Most Valuable Player Bronze Medallist Palarong Pambansa

What’s New

What is your personal understanding of health and fitness? Do you practice

healthy living or are you someone who does not care at all? Welcome to the first part
of your journey on active recreation fitness lessons. In this phase, you will be exposed
to a variety of activities that would help you understand the importance of a healthy
lifestyle and weight management. Your knowledge about the lesson will help you
start building your own personal fitness and wellness goals by engaging in active
fitness recreational activities. So, get ready to be fit and healthy! Let’s get started with
your fitness journey!

5
Activity 1
Fitness Survey
Instruction: In this activity, you will be asked to self-reflect on your fitness habits.

I. Learning Objective:
At the end of this activity, you can describe your health and fitness habits and

how it affects your personal lifestyle.

II. Materials:
• Pen
III. Procedure:
1. Reflect on the different physical activities you had participated/performed

during the previous years. Write your answers in the space provided.

2. Then, compare your answers with the Fitness Survey questionnaire below,

put a check (/) mark on the appropriate column (yes) if you did it or (no) for

didn’t.

6
Your way of life, simply termed as lifestyle has great influence on your health and
fitness. Are you ready to discover more about your fitness journey? Answer the
wellness lifestyle questionnaire below to analyze your current exercise habits.

Reflective Questions:
1. How do you feel about the different activities you are engaged in?
After performing the activities, I felt…

2. What influence your choice of exercise?

Gender
Age
Ethnic background
Education
Income Level
Attitude and Behaviour
3. What challenge do you encounter in performing the activities?
Challenge of Initiative
Challenge of Resources
Challenge of Knowledge
Challenge of Right Attitude
4. How do these activities affect you and your lifestyle?
Boosts mental health
Improves physical wellness
Relieve tension
5. How do you benefit from engaging in these activities?
I benefited from engaging in physical activities through…

7
 What is It

Warm up exercise or sometimes called limbering up is always the initial phase

of any exercise program. It is a light physical activity aimed at increasing the body
temperature to allow a gradual increase in the blood flow to the muscles, ligaments,
and tendons. Blood capillaries are opened up to allow oxygenated blood to supply
the muscle for contraction. Consequently, individuals who directly engage in a
vigorous activity without first warming up often experience muscle cramps or get
injured.
Normally, the warm up takes about 5-10 minutes. A good indicator if the
individual is already warmed up is the onset of a light sweat.
Cooling down after your workout allows for a gradual recovery of pre-exercise
heart rate and blood pressure.

Benefits of Warm-up
1. Increased range of motion.
2. Improved coordination and movement efficiency.
3. Decreased risk of injury.
4. Increased power output available from muscles.
5. Increased energy available from aerobic metabolism at the start of the activity.

What’s More

DAY 2
Activity 2.
START BEING FIT – STRETCH IT OUT
In this activity, you will perform basic stretching and warm-up exercises to
condition your body in performing a variety of fitness activities in this module.
The Warming Effect
An effective warm-up exercise should:
 Increase blood flow to the muscles;
 Increase muscle elasticity;

8
  Gently raise heart rate;
 Increase mental alertness; and -
 Increase core body temperature.

I. Procedure:
1. Perform the following warm-up exercises with safety precautions.
2. Observe proper posture and correct execution in doing the different
exercises.

a. Neck Stretch
• Bend your head forward and move to the right slightly.
• With your right hand, gently pull your head downward to stretch your neck.
• Hold for about 16 counts. Repeat on the opposite side.

b. Shoulder Rolls
• Stand in upright position. Roll shoulders in circular motion forward to
backward.

c. Side Arm Stretch

• Stand in upright position. Extend the right arm to the left. Use the left
arm/hand to gently push the right arm towards the body to straighten and
stretch it. Hold the stretch for 16 counts. Repeat on left arm.

9
d. Triceps Stretch
• Extend one hand down the center of your back, fingers pointing downward.
• Use the other hand to grasp the elbow and stretch your triceps muscle.
• Hold the stretch for 16 counts. Repeat on the opposite arm.

e. Hamstring Stretch
• Stand with your feet shoulder-width apart, one foot extended half a step
forward.
• Keeping the front leg straight, bend your rear leg, resting both hands on the
bent thigh.
• Stretch the hamstring muscles. Hold the stretch for 16 counts. Repeat on the
opposite leg.

f. Quadriceps Stretch
• Stand near a wall or a piece of sturdy exercise equipment for support.
• Grasp your ankle and gently pull your heel up and back until you feel a stretch
in front of your thigh.
• Hold for about 16 counts. Switch legs and repeat.

10
g. Outer Thigh Stretch
• Sit on the floor. Extend your legs in front of your body.
• Bend right knee, cross right foot over left knee and place on the floor.
• Place left elbow on right knee.
• Keep abdominal muscles tight and back straight. Keep shoulders back and
chin up.
• Place right arm behind your right hip on floor for support.
• Gently twist waist and shoulders to the right, looking behind the right
shoulder.
• Feel the stretch in the right outer thigh.
• Inhale (breathe in) through your nose, and exhale (breathe out) through your
mouth, as you complete this stretch.
• Hold this stretch for 16 counts.
• Repeat on the opposite side to stretch your left outer thigh.

h. Inner Thigh Stretch

• Stand upright, with both feet facing forward, double shoulder-width apart.
• Place your hands on your hips, in order to keep your back straight, slowly
exhale, taking your body weight across to one side.
• Avoid leaning forward, or taking the knee of the bent leg over your toes. As
you increase the stretch, the foot of the bent leg should point slightly outward.
• Repeat on the opposite side.

11
i. Calf Stretch
• Begin this calf stretch with your hands against the wall and your leg to be
stretched behind you.
• Keep your heel down, knee straight and feet pointing forwards. Gently lunge
forwards until you feel a stretch in the back of your calf or knee.
• Hold for 16 counts and repeat with the other leg.

j. Knee Bends/Squat
• Plant your feet flat on the ground, about shoulder-width apart.
• Point your feet slightly outward, not straight ahead.
• Look straight ahead. Bend your knees as if you were going to sit back in a
chair, keeping your heels on the floor.
• Never let your knees extend beyond your toes.
• Pull in your abdominal muscles and keep your lower back in a near neutral
position (a slightly arched back might be unavoidable).
• In a controlled manner slowly lower yourself down so that your upper legs
are nearly parallel with the floor. Extend your arms for balance.

12
 What I Have Learned

Reflective Questions:
1. How did you perform the different warm up and stretching exercises?
I was able to perform warm up exercises through…

2. What are the benefits of warm up and stretching exercises?

The benefits of warm up and stretching exercises are…

What I Can Do

Activity 3.
My Personal Fitness Program Plan
As a grade 10 student, you already possess the necessary skills in improving
your fitness. Your task is to create a one-week fitness plan.
Use the format below.

Name: ` Year and Section:

Weekly Exercise Plan. Date: to
(Month, Day) (Month, Day)
My Fitness Goals: (List your specific and general goals)
Example:
Specific Goals:
 Improving muscular strength and endurance.
General Goals:
 Developing a more positive attitude about myself.

13
 Assessment

DAY 3
Multiple Choice: Encircle the letter that best corresponds to your answer in a given
statement.
1. How can one maintain an ideal body weight?
a. follows the latest diet fads
b. balance the amount of food you eat with regular physical activity
c. consults a doctor about an effective diet pill that you can take
d. believes in the power of your genes
2. An example of good warming up is .

14
 a. running
b. jogging
c. jumping
d. sitting
3. People who lead inactive lifestyles are often referred to as .
a. couch potatoes
b. athletes
c. physically fit
d. low-health-risk people
4. The following are positive outcome of personal fitness except .
a. improved physical appearance
b. enhanced self-esteem
c. decreased flexibility
d. improved posture and balance
5. Which of the following can help you determine which fitness and recreational
activities are realistic for you?
a. fee
b. figure
c. common needs
d. skills and attitude
6. The media can influence us through which of the following ways?
a. making opinions from news
b. making some activities seem cool through movies
c. making all ways the media can influence you
d. making things seem more dramatic to scare people
7. Which of the following is an example of a warm-up exercise?
a. playing basketball
b. playing volleyball
c. jogging for 3 minutes
d. running around the plaza

15
8. Which of the following would be a benefit of walking?
a. helps with weight management
b. helps regulate blood pressure
c. helps low effect exercise
d. helps build non aerobic fitness
9. The term means having all dimensions of health in good shape
and equally balanced.
a. wellness
b. nutrition
c. fitness
d. lifestyle
10. Which of the following is not a benefit of warm-up exercise?
a. increased range of motion
b. improved coordination and movement
c. increased risk of injury
d. decreased flexibility and muscular strength
11. Which of the following will help to improve your personal fitness program?
a. exercising at highly moderate intensities
b. starting slowly with physical activity
c. engaging in low-impact activities
d. making your program inconvenient
12. 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
13. Having good mental health means that you .
a. can solve problems
b. can share feelings
c. can take good posture

16
 d. can show respect
14. The following is an example of healthy lifestyle except .
a. getting enough sleep
b. eating a healthy breakfast
c. using tobacco
d. drinking soft drinks
15. Healthy lifestyle guidelines includes .
a. performing complex flexibility exercise
b. eating unhealthy food
c. managing stress ineffectively
d. performing moderate intense physical activity

Additional Activities

Activity 4.
In the space provided, draw (1) your body and (2) your perception of an ideal
body of a person of your gender. If your drawing skills are limited, provide written
descriptions.

17
  What differences do you see between your drawing/description of your own
body and that of your ideal?

The differences are…

Lesson
Active Recreation: Health and
2 Wellness

What I Need to Know

This lesson contains guidelines on how to maintain a healthy lifestyle and

assessment of your wellness lifestyle. At the end of this lesson, you are expected to
start practicing some of the guidelines and determine changes necessary for future
health and wellness lifestyle.

What I Know

DAY 4
Multiple Choice: Encircle the letter that best corresponds to your answer in a given
statement.
1. What are some thing you can do to be healthy?
a. eating innutritious foods
b. performing physical inactivity
c. participating midnight activity
d. doing mental exercise

18
2. How can you ensure that your wishes about your healthcare are known by your
family or friends?
a. by not talking about it
b. by writing down my wishes
c. by talking with family and friends
d. by keeping it with myself
3. Depression in can be hard to detect. However, the earlier it is detected the easier
it can be treated. Which of the following is a symptom of depression?
a. increased of energy
b. increased interest in usual activities
c. complained about memory problems
d. enhanced self-appreciation
4. Eating a healthy diet can help reduce the risk of developing health problems, such
as:
a. stroke
b. binge disorder
c. aneurism
d. heart disease
5. The six dimensions of wellness include all of the following EXCEPT:
a. emotional wellness
b. environmental wellness
c. spiritual wellness
d. dietary wellness
6. Physical wellness includes:
a. self-awareness
b. self-confidence
c. compassion
d. selfless
7. Optimism, trust, and self-confidence are components of:
a. physical wellness
b. emotional wellness
c. spiritual wellness

19
 d. interpersonal wellness
8. A capacity to think critically is an example of:
a. emotional wellness
b. intellectual wellness
c. interpersonal
d. spiritual wellness
9. Best describes emotional wellness?
a. taking time to explore your thoughts
b. getting regular medical check-ups
c. being open to new ideas
d. finding principles by which to live your life
10. Exercise is mainly a component of .
a. spiritual wellness
b. interpersonal wellness
c. emotional wellness
d. physical wellness
11. How might someone demonstrate intellectual wellness?
a. faith
b. social connections
c. critical thinking
d. muscularity
12. Ayehssa is someone who is confident and exhibits a good sense of self-esteem.
These characteristics mark as someone with .
a. physical wellness
b. intellectual wellness
c. interpersonal wellness
d. emotional wellness
13. The definition of wellness is .
a. the state of optimal health with in mind, body, and spirit
b. the state of feeling fantastic
c. the state of not being ill

20
 d. the state of great physical health
14. Wellness is the balance of .
a. the mind and spirit
b. the body and mind
c. the body and spirit
d. the mind, body, and the spirit
15. How a person interacts with the area they live in and how we avoid hazards in it
is called .
a. social wellness
b. intellectual wellness
c. personal wellness
d. emotional wellness

What’s In

Activity 5.
Make a word search from a word puzzle of Health and Wellness. You can find
the words in the grid by looking Diagonal, Forward, Backward, Up, and Down. Circle
them with a pencil or marker to highlight letters. Most of all HAVE FUN!!!

Words

1. nutrition
2. fitness
3. exercise
4. family
5. lifestyle
6. walking
7. healthy

21
 What’s New

How Active Are You? An active lifestyle is increasingly linked to health

benefits. The risks to health come from being completely sedentary or mistaking a
busy lifestyle for an active one.
What kind of activity is right for you? Do the following physical activities with safety
and precautions:
1. Walk around the leisure center for 3 minutes.
2. Jog for 3 minutes.
3. Jump rope for 2 minutes.
4. Do light aerobic activity for 10 minutes.
5. Do cool down and relaxation exercises for 2 minutes

What is It

Wellness is an active process of becoming aware of and making choices

toward a healthy and fulfilling life. Wellness lifestyle is more than being free from
illness, it is a dynamic process of change and growth. It is a state of complete well
being.
The six areas of wellness lifestyle are: physical, emotional, intellectual,
spiritual, interpersonal and enviromental.

22
 What’s More

DAY 5
Activity 6. Identify whether the following statements are Fallacy or Fact. Write your
answer in the space provided.
1. All fats are bad for you.
2.Skipping meals will help you lose weight.
3.Sweating is a part of the physical activity process.
4.As long as people work out, they can eat whatever they want.
5.Regular exercise and a balance diet go hand in hand.
6.Exercise can turn fat into muscles.
7.Fat is the main fuel of the body.
8.The best time of the day to exercise is one that fits one’s schedule.
9.Warm up must be done before engaging physical activity.
10.Healthy young individuals do not require physical activity.

23
Activity 7. Identify whether the statement belongs to physical wellness, spiritual
wellness, emotional wellness, intellectual wellness, interpersonal wellness and
enviromental wellness.
1. Volunteering to do things for your community.
2. Praying for the safety of your family.
3. The way you recognize and deal with your feelings.
4. Keeping clean of sorroundings to prevent the spread of disease.
5. Showing respect for other people.
6. Solving problems with little trouble.
7. Sharing your true feelings with your friends.
8. Dealing with sadness appropriately.
9.Opening your mind to new ways of doing things.
10. Jogging for 2 to 3 times a week.

What I Have Learned

1. What are you going to do to maintain healthy lifestyle?

When it comes to maintaining a healthy lifestyle, I will…

2. Do you consider yourself physically fit? Explain.

Yes/No …

3. Are you satisfied with your current body composition (including body
weight) and quality of life? If not, are you willing to do something about it
to properly resolve your problem?
I am satisfied with my current body composition because…/ I am willing to do
something with my current body composition because…

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 4. Do you weigh yourself regularly and make adjustments in energy intake
and physical activity habits if your weight starts to slip upward?
Yes…/No…

What I Can Do

Activity 8.

Staying Healthy

It is right to eat nutritious

food.

Write 5 sentences about staying healthy. Use the term below as a guide.

1.

2.

3.

4.

5.

take a bath enough sleep healthy diet

not to smoke healthy breakfast exercise

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 Assessment

Multiple Choice: Encircle the letter that best corresponds to your answer in a given
statement.
1. What are some thing you can do to be healthy?
a. eating innutritious foods
b. performing physical inactivity
c. participating midnight activity
d. doing mental exercise
2. How can you ensure that your wishes about your healthcare are known by your
family or friends?
a. by not talking about it
b. by writing down my wishes
c. by talking with family and friends
d. by keeping it with myself
3. Depression in can be hard to detect. However, the earlier it is detected the easier
it can be treated. Which of the following is a symptom of depression?
a. increased of energy
b. increased interest in usual activities
c. complained about memory problems
d. enhanced self-appreciation
4. Eating a healthy diet can help reduce the risk of developing health problems, such
as:
a. stroke
b. binge disorder
c. aneurism
d. heart disease
5. The six dimensions of wellness include all of the following EXCEPT:
a. emotional wellness
b. environmental wellness
c. spiritual wellness

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 d. dietary wellness
6. Physical wellness includes:
a. self-awareness
b. self-confidence
c. compassion
d. selfless
7. Optimism, trust, and self-confidence are components of:
a. physical wellness
b. emotional wellness
c. spiritual wellness
d. interpersonal wellness
8. A capacity to think critically is an example of:
a. emotional wellness
b. intellectual wellness
c. interpersonal
d. spiritual wellness
9. Best describes emotional wellness?
a. taking time to explore your thoughts
b. getting regular medical check-ups
c. being open to new ideas
d. finding principles by which to live your life
10. Exercise is mainly a component of .
a. spiritual wellness
b. interpersonal wellness
c. emotional wellness
d. physical wellness
11. How might someone demonstrate intellectual wellness?
a. faith
b. social connections
c. critical thinking

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 d. muscularity
12. Ayehssa is someone who is confident and exhibits a good sense of self-esteem.
These characteristics mark as someone with .
a. physical wellness
b. intellectual wellness
c. interpersonal wellness
d. emotional wellness
13. The definition of wellness is .
a. the state of optimal health with in mind, body, and spirit
b. the state of feeling fantastic
c. the state of not being ill
d. the state of great physical health
14. Wellness is the balance of .
a. the mind and spirit
b. the body and mind
c. the body and spirit
d. the mind, body, and the spirit
15. How a person interacts with the area they live in and how we avoid hazards in it
is called .
a. social wellness
b. intellectual wellness
c. personal wellness
d. emotional wellness

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 Additional Activities

Activity 9.
In the space provided, fill in the necessary information which completes your
wellness lifestyle.

My Wellness Tracker

Wake time : Sleep time: Date:

Weight:
Complexion:
Emotional Status:
MEALS OF THE DAY
Breakfast:

Lunch:

Dinner:

Snacks:

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 Answer Key

Assessment What's More What I Know

Lesson 1 Lesson 2 Lesson 1
1. B 1. Fallacy 1. B
2. B 2. Fallacy 2. A
3. A 3. Fact 3. A
4. C 4. Fallacy 4. C
5. D 5. Fact 5. D
6. A 6. Fallacy 6. D
7. C 7. Fact 7. B
8. A 8. Fact 8. A
9. A 9. Fact 9. D
10. B 10. Fallacy 10. B
11. B 11. B
12. A 12. A
13. A 13. D
14. D 14. B
15. C 15. D
Lesson 2 Lesson 2 Lesson 2
1.environmental
1. D 2.spiritual 1. D
2. C 3. emotional 2. C
3. C 4. environmental 3. C
4. D 5. interpersonal 4. D
5. D 6.intellectual 5. D
6. A 7.emotional 6. A
7. D 8.emotional 7. D
8. B 9. intellectual 8. B
9. A 10.physical 9. A
10. D 10. D
11. C 11. C
12. C 12. C
13. A 13. A
14. D 14. D
15. A 15. A

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References

Callo et al., Physical Education and Health 10 Learners Material, First Edition 2015,
51-65
Darilag et al., Enjoy Life with P.E. and Health, SD Publications, 2009., 26-47
Department of Education (DepEd). K to 12 Curriculum Guide: Physical Education.
Pasig City, Philippines. 2012
Paul M. Insel & Walton T. Roth, WELLNESS WORKSHEETS Twelfth Edition, The
McGraw-Hill Companies, Inc ., 2012.

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For inquiries or feedback, please write or call:

Department of Education – Division of Bukidnon

Office Address: Fortich St.. Sumpong, Malaybalay City
Telephone: (088) 813-3634
E-mail Address: [email protected]

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