Learning Activity Sheets B. Exercise D.

Waist Circumference
PHYSICAL EDUCATION 10 3. Participation in active recreation is everyone’s responsibility. Which
Quarter 4 – Module 4a of the following is the best reason for this? In order to….
Name: ____________________________ Date: ___________________ A. have a healthy lifestyle.
Grade and Section: ______________ Teacher: ____________________ B. maintain an ideal body weight.
C. keep a physically fit and healthy body.
I. What I Need to Know D. have fun, enjoyment, and socialization.
4. Best use for training stimulus to the biceps muscle, for example, can
be accomplished with arm curl exercises using increasing weights to
The Physical Education module is uniquely crafted to explore
measure the percentage of Heart rate reserve (HRR) combined with an
your greatest potential and promote lifelong skills through
appropriate duration and frequency of training.
active participation in the different learning activities.
A. Physical Activity C. Intensity of Exercises
This module is designed to provide and equip you with
B. Exercise D. Waist Circumference
knowledge, skills, and habits that will enable you to achieve
5. Which of the following will not improve your personal fitness
competence in maintaining your health and physical condition.
program?
Lastly, this module focuses on the importance of a healthy
A. exercising at moderate intensities
lifestyle and physical activity through other dance forms such as
B. starting slowly
Cheerdance and Contemporary dance.
C. engaging in high-impact, weight bearing activities
D. making your program convenient
Learning Competency:
6. Which of the following is not a health-related physical fitness test?
1. Assesses physical activities, exercises and eating habits.
A. sit and reach C. sit-up
PE10PF-IVa-h-39
B. 50- meter run D. push-up
2. Engages in moderate to vigorous physical activities for
7. People have different patterns of body fat distribution, and these
at least 60 minutes a day in and out of school.
patterns correspond to different risk levels for disease.
PE10PFIVc-h-45
A. Physical Activity C. Intensity of Exercises
B. Exercise D. Waist Circumference
II. What I Know 8. A longer yell that involves motions, pompoms, stunts, jumps, or
tumbling.
Direction: Read each item carefully and write the letter of your answer A. Bells C. Chant
in your notebook. Choose the correct answer from the given items. B. Cheer D. Stunts
1. Refers to bodily movement produced by skeletal muscles. It requires 9. During an adolescent growth spurt in which a student's arms and legs
energy expenditure and produces progressive health benefits. grow longer, the proportion of limb-to-torso length often changes,
A. Physical Activity C. Intensity of Exercises resulting in:
B. Exercise D. Waist Circumference A. significant increases in joint flexibility.
2. A type of physical activity that requires planned, structured, and B. periods of poor coordination and balance.
repetitive bodily movement to improve or maintain one or more C. significant decreases in connective tissue elasticity.
components of physical fitness. D. immediate improvement in technical skill and control.
A. Physical Activity C. Intensity of Exercises
 10.A short cheer, with simple arm movements. A short and repeated who carry fat on the trunk or abdominal area (called android obesity,
yell usually done on the sidelines. commonly called an apple-shaped physique). Because of the concern with
A. Bells abdominal obesity, waist circumference alone can help identify whether you
B. Cheer are at risk of health concerns.
C. Chant
D. Stunts Physical Activity and Exercise Defined
Physical activity refers to bodily movement produced by skeletal
III. What’s New? muscles. It requires energy expenditure and produces progressive health
benefits. Physical activity typically requires only low to moderate intensity
effort. Examples of physical activity include walking to and from work,
BODY MASS INDEX AND WEIGHT MANAGEMENT
taking the stairs instead of elevators and escalators, and gardening, doing
Weight management is a struggle for many Filipinos but controlling body
household chores, dancing and washing the car by hand.
weight has many benefits. Filipinos, nowadays, have adopted the Western
Exercise is a type of physical activity that requires planned, structured,
culture of excessive intake of unhealthy, high-calorie food coupled with
and repetitive bodily movement to improve or maintain one or more
physical inactivity which often results in a society called “obesiogenic” (a
components of physical fitness. Examples of exercise are walking, running,
tendency to have a fat citizenry). This transformation towards over fatness
cycling, aerobics, swimming, and strength training. Exercise is an activity
does not occur overnight. The number of overweight and obese Filipinos
that requires a vigorous and intense effort.
has already grown, according to the National Nutrition and Health Survey by
Intensity of Exercise When trying to develop the CR (cardio-respiratory)
the FNRI (Food and Nutrition Research Institute) and DOST (Department of
system, many people ignore intensity of exercise. For muscles to develop,
Science and Technology) and it will most likely contribute to the
they have to be overloaded to a given point. The training stimulus to the
development of related diseases.
biceps muscle, for example, can be accomplished with arm curl exercises
BMI is commonly used because it is very easy to measure and it also
using increasing weights. Likewise, CR is stimulated by making the heart
correlates strongly with the percentage of body fats. Excess levels of body
pump faster for a specified period. Health and CR fitness benefits result
fat contribute to a number of health concerns including heart disease,
when a person is working between 30 to 85 percent of heart rate reserve
hypertension, diabetes and some cancers. Typically, body fat levels are
(HRR) combined with an appropriate duration and frequency of training.
higher as BMI increases. A BMI between 18.5 to 24.9 kg/m2 is considered
Health benefits are achieved when training at a lower exercise intensity,
normal, with a healthy body weight. This is because BMI within this range is
that is, between 30 to 60 percent of the person’s HRR. Even greater health
associated with the lowest risk of developing a chronic disease or dying.
and cardio protective benefits, and higher and faster improvements in CR
People classified as overweight have an increased risk of disease and death,
fitness (VO2max), however are achieved primarily though vigorous intensity
and those who are obese have the highest risk of developing a number of
programs (at an intensity above 60 percent). Recent research
diseases.
http://bit.ly/3a0Ov5l 8 indicates that the traditional equation of 220 – age
over predicts MHR in people 40 years and younger, and under predicts MHR
Waist Circumference
in individuals above 40 years old. Instead, we will use 207 as our constant
People have different patterns of body fat distribution, and these
MHR from birth that decreases by 1 beat per year.
patterns correspond to different risk levels for disease. The location of body
fat accumulation influences a person’s health risk. The risk is lower for those
Common Injuries Involved In Recreation
who have fat distributed more around the hips and thighs (called gynoid
obesity and commonly referred to as a pearshaped physique) than for those
 Sprains is a stretch or tear of a ligament, the band of connective tissues First Aid Techniques to Injuries during Recreation
that joins the end of one bone with another. Sprains are caused by trauma These acronyms shall be remembered when applying first aid to injuries
such as a fall or a blow to the body that knocks a joint out of position and, in during the conduct of recreational activities: PRICED and HARM.
the worst case, ruptures the supporting ligaments. Sprains can range from
first degree (minor) to third degree (the worst). Areas of the body most Follow the PRICED procedure:
vulnerable to sprains are the ankles, knees and wrists. Signs of a sprain PROTECTION-Remove additional risk or danger in the injured area.
include varying degrees of tenderness or pain, bruising, inflammation, REST-Stop moving the injured area.
swelling, inability to move a limb or joint or joint looseness, laxity or ICE-Apply ice to the injured area for 20 minutes every two hours for two
instability. days. Then ice can be applied less frequently after the first two days until
Strains is a twist, pull or tear of a muscle or tendon - a cord of tissue the fifth to seventh day. Instead, either contrast baths or warm compresses
connecting muscle to bone. It is an acute, non-contact injury that results will be applied to hasten the healing process of the damaged tissues.
from overstretching or over-contraction. Symptoms of a strain include pain, COMPRESSION-Apply an elastic compression bandage in the injured area
muscle spasm and loss of strength. On the other hand, it is hard to tell the ELEVATION-Raise the injured area above heart level.
difference between mild and moderate strains, severe strains not treated DIAGNOSIS-Acute injuries should be evaluated by health-care professionals
professionally can lead to permanent damage and loss of function.
Knee injuries can range from mild to severe. Less severe would be In the first few days of an injury, remember to avoid HARM:
tendonitis, patella femoral compression syndrome, iliotibial band syndrome HEAT - Any kind of heat will speed up the circulation, resulting in more
and bursitis, to name a few. The severe injuries include bone bruises or swelling and longer recovery.
damage to the cartilage or ligaments. Major injuries are common to the ALCOHOL - Alcohol can increase swelling, resulting to longer recovery
Anterior Cruciate Ligament (ACL), Meniscus injuries, Posterior Cruciate RUNNING OR OTHER EXCESSIVE EXERCISE - Exercising can cause further
Ligament (Pcl), Medial Collateral Ligament (MCL) and the Lateral Collateral damage to the injured part. Exercise also increases blood flow, resulting to
Ligament (LCL). more swelling.
Fractures is a break in the bone that can occur from either a quick, one- MASSAGE - Massage increases swelling and bleeding into the tissue,
time injury to the bone (acute fracture) or from repeated stress to the bone prolonging recovery time.
over time (stress fracture). The most common symptom of a stress fracture
is pain at the site that worsens with weight bearing activities. Tenderness Cheerdance is coined from the words, cheer, and dance. To cheer is to
and swelling often accompany the pain. This is very important for the shout out words or phrases that may help motivate and boost the morale of
coaches to recognize and refer the athlete to the trainers or the team a playing team and perform better during a game. Dance, on the other
physicians. hand, is a physical activity where one expresses emotions or gestures while
Dislocations when two bones that come together to form a joint performing bodily movements usually in time with rhythm. Cheerdancing is
become separated, the joint is described as being dislocated. Contact sports rooted from cheerleading.
such as football, basketball and lacrosse, as well as high impact sports that
can result in excessive stretching or falling, cause the majority of Cheerleading is the performance of a routine, usually dominated by
dislocations. A dislocated joint is an emergency situation that requires gymnastic skills such as jumps, tumbling skills, lifts and tosses combined
medical treatments. with shouting of cheers and yells to lead the crowd to cheer for a certain
team during a game or sport. It originated in the United States. Due to
What are the First Aid Techniques? Filipinos’ love for dancing, they added more dance routines to their cheers
and came up with the term cheerdance wherein it is a routine composed of • Trunk flexion front (arms extended sideward) and back (with arm support
yells and cheers, gymnastic skills (pyramids and tosses, stunts, tumbling on back of waist), 16 counts each
skills, arm and hand positions and jumps), and dance (fusion of different • Trunk flexion right and left (arms extended sideward),16 counts each
dance genres). Today, cheerdancing is identified as one of the most • Side lunges (bent knee should be vertically aligned with supporting ankle)
spectacular events in one of the biggest collegiate sports events in the right and left alternately, 16 counts each front (bent knee should be
country, the UAAP (University Athletic Association of the Philippines) vertically aligned with supporting ankle) and back lunges alternately, 16
counts each
ESSENTIALS OF CHEERDANCING • Squats (feet apart parallel to each other, bend knees ‘til thigh is parallel to
Arms/hand movements the ground, raise arms horizontally forward), 16 counts
• Beginning stance and cheer stance • raise heels, reach up with both arms, 16 counts
• “T” and half “T” positions • Deep lunges right and left alternately 16 counts each
• Clasp, clap, overhead clasp, low clasp • do “a” march right and left alternately, 16 times
• Touchdown, low touchdown • High knees right and left alternately, 16 times
• High “V” and low “V” • Butt kicks right and left alternately, 16 times 13
• Tabletop and punch, etc. • Squat jumps (squat with arms at sides and stand then clap hands), 8 sets
• “L” and diagonal positions • do “a” march right and left alternately, 16 times
Legs/feet positions • squats and raise, 4 sets (inhale and exhale alternately)
• Feet Together
• Feet Apart
• Dig (front and side)
• Hitch, Liberty, and Scale
• Lunge (front and side) Prepared by:
• Knees and Hips Positions
TUBALLAS, MA. ANDREA
Practice Teacher
IV. What’s More? Corrected by:

Make a video presentation about the SYLLABISED WARM-UP EXERCISES. EDGAR B. LOBOS, LPT
Cooperating Teacher
Sequence of Exercises:

• Neck flexion right and left alternately, 8 counts/ 4 counts

• Neck front flexion, 8 counts/ 4 counts
• shoulder rotation/circles front and back alternately, 4 counts for 4
repetitions
• shoulder rotation right and left backward alternately, 4 counts
• Arm clip right and left alternately, 8 counts each
• Shoulder flex right and left alternately, 8 counts each
  hydrogenation
 fiber
Learning Activity Sheets  fats
PHYSICAL EDUCATION 10  trace minerals
Quarter 4 – Module 4b  water soluble vitamins
Name: ____________________________ Date: ___________________  lipids
Grade and Section: ______________ Teacher: ____________________ 1. Carbohydrates, proteins and fats are known as ___________.
2. Vitamins and minerals are also known as _____________.
I. What I Need to Know 3./4. These provide energy for daily activities during exercises, recreational
activities, and sports trainings even in cheerdancing.
Lifestyle is the day to day behaviors and functions of
5. The third kind of carbohydrates that the body cannot break down and
individuals in job, activities, fun and diet. Recently, lifestyle is an
absorb which could be found in vegetables and fruits.
important factor of health
6. This is used to promote growth and normal body functions.
This could be due to the fast development of IT and
7. This changes the structure of fats to make it more stable but produces
technology. So many people have started to have sedentary
more saturated fats.
lifestyles because the world around them is easy to reach. With
8. These are vitamins which are not stored easily and can get flushed out
this module, you will learn to relate cheer dancing and
with urine when consumed in excess.
contemporary dancing with eating healthy to achieve a healthy
9. These are needed in larger amounts than trace minerals in order to
life.
perform specific roles in the body.
10. The most important nutrient required for all human beings for
Learning Competency:
hydration.
3. Assesses physical activities, exercises and eating habits.
PE10PF-IVa-h-39
4. Engages in moderate to vigorous physical activities for III. What’s New?
at least 60 minutes a day in and out of school.
PE10PFIVc-h-45 NUTRITION FOR BETTER HEALTH AND FITNESS
Eating well, in combination with participating in a regular exercise
II. What I Know program, is a positive step you can take to prevent and even reverse some
diseases. Though nutrition is a broad science, this reading focuses on some
of its basics, along with 3 how to make healthy choices in your daily food
Direction: Read the questions carefully and choose from the box the correct
intake and how often those choices can influence your ability to be active.
answer.
Too often, people associate nutrition with diet and with restriction and
 water
unappealing options (note that the word diet, simply refers to what you eat,
 macronutrients
not a particular weight loss plan). This reading presents a positive view of
 carbohydrates
nutrition and other suggestions for taking control of your diet to improve
 protein
how you feel. By providing your body with needed calories and nutrients,
 micronutrients
you will fully fuel your body for physical activity and exercise, even for
 micro minerals
cheerdancing, if you are so inclined. Just as a car needs quality fuel to run Proteins are made of small units called amino acids, which are
smoothly, your body needs a balance of nutrients for optimal function. considered the building blocks of the body. Proteins promote muscle
growth and are required for many body functions including assistance with
chemical reactions and hormones. Even though proteins can provide 4
Determining Nutrient Needs calories per gram, you typically do not use protein for energy unless you are
Nutrients include carbohydrates, proteins, fats, vitamins, minerals, and deficient in your intake of carbohydrates or fat.
water. The first three: carbohydrates, protein and fats – are found in larger
(“macro”) quantities in the body and thus referred to as macronutrients. FATS
Vitamins and minerals which are found in smaller (“micro”) amounts are Fats, also called lipids, are provided in the diet from such sources like
referred to as micronutrients. animal protein, butter, oils, nuts, and many refined products. Fats are often
thought of as bad, a myth perpetuated by the many fat-free products
Macronutrients flooding store shelves. However, fats are needed in appropriate amounts for
Macronutrients include carbohydrates, proteins and fats. Carbohydrates normal body functions. For example, lipids are the main component of each
and fats provide energy for daily activities and during exercise, recreational cell in your body. In addition, fat is the major source of energy, especially
activity, sports training and even in cheerdancing. Proteins on the other when you are at rest or performing low to moderate intensity physical
hand provide both energy and raw materials for recovery and repair. activity. Excessive consumption of fat is unhealthy, but concerns also arise
All these three nutrient groups provide slightly different numbers of when fat intake is too low. A balanced approach to fat intake will provide
calories per gram, as follows: the necessary amount of fat for optimal health.
• Carbohydrates provide about 4 calories per gram
• Proteins provide about 4 calories per gram MICRONUTRIENTS
• Fats provide about 9 calories per gram Micronutrients include vitamins and minerals. Minerals and vitamins,
although part of energy-yielding components in your body, cannot provide
CARBOHYDRATES energy directly. Many have antioxidants, or cell-protecting functions (e. g.
Carbohydrates are an important source of energy during physical vitamins A, C, and E; copper; iron; selenium; and zinc). It is important to
activity. Without sufficient carbohydrates in your diet, you will not be able consume DRI (Dietary Reference In takes) amounts for vitamins and
to fully enjoy a vigorous workout or cheerdancing activity because your minerals (or at least obtain 70% of the DRI) to maintain overall health. It is
body will not have the fuel it needs to perform efficiently. Carbohydrates however beyond the scope of this reading to discuss all the vitamins in
exist in the form of sugars, starches, and fiber. Sugars are naturally found in detail; however, below is a list of the major vitamins and minerals, including
items such as fruits and milk products. Sugar is also added to various common sources as well as concerns with consuming too much or too little.
products to add flavor and taste. Cutting down on products with added
sugar is recommended (e.g., candy, non- diet soda, and fruit drinks). These Types and Functions of Micronutrients
are rather obvious, but checking food labels can reveal added sugars that Vitamins and minerals can be divided into four categories: water-soluble
are not as obvious, which are called by many different names, which are vitamins, fat-soluble vitamins, macrominerals, and trace minerals.
brown sugar, corn sweetener, corn syrup, dextrose, high-fructose corn
syrup, glucose, honey, lactose, maltose, malt syrup, molasses, and sucrose. Water-Soluble Vitamins
Most vitamins dissolve in water are therefore known as watersoluble.
PROTEINS They’re not easily stored in your body and get flushed out with urine when
consumed in excess. While each water-soluble vitamin has a unique role, (22). Magnesium: Assists with over 300 enzyme reactions, including
their functions are related. For example, most B vitamins act as coenzymes regulation of blood pressure (23). Sodium: Electrolyte that aids fluid balance
that help trigger important chemical reactions. A lot of these reactions are and maintenance of blood pressure (24). Chloride: Often found in
necessary for energy production. The water-soluble vitamins — with some combination with sodium. Helps maintain fluid balance and is used to make
of their functions — are: Vitamin B1 (thiamine): Helps convert nutrients into digestive juices (25). Potassium: Electrolyte that maintains fluid status in
energy (7). Vitamin B2 (riboflavin): Necessary for energy production, cell cells and helps with nerve transmission and muscle function (26). Sulfur:
function and fat metabolism (8). Vitamin B3 (niacin): Drives the production Part of every living tissue and contained in the amino acids methionine and
of energy from food (9, 10). Vitamin B5 (pantothenic acid): Necessary for cysteine (27).
fatty acid synthesis (11). Vitamin B6 (pyridoxine): Helps your body release
sugar from stored carbohydrates for energy and create red blood cells (12). Trace Minerals
Vitamin B7 (biotin): Plays a role in the metabolism of fatty acids, amino acids Trace minerals are needed in smaller amounts than macrominerals but
and glucose (13). Vitamin B9 (folate): Important for proper cell division (14). still enable important functions in your body. The trace minerals and some
Vitamin B12 (cobalamin): Necessary for red blood cell formation and proper of their functions are: Iron: Helps provide oxygen to muscles and assists in
nervous system and brain function (15). Vitamin C (ascorbic acid): Required the creation of certain hormones (28). Manganese: Assists in carbohydrate,
for the creation of neurotransmitters and collagen, the main protein in your amino acid and cholesterol metabolism (29). Copper: Required for
skin (16). As you can see, water-soluble vitamins play an important role in connective tissue formation, as well as normal brain and nervous system
producing energy but also have several other functions. Since these function (30). Zinc: Necessary for normal growth, immune function and
vitamins are not stored in your body, it’s important to get enough of them wound healing (31). Iodine: Assists in thyroid regulation (32). Fluoride:
from food. Necessary for the development of bones and teeth (33). Selenium:
Important for thyroid health, reproduction and defense against oxidative
Fat-Soluble Vitamins damage (34).
Fat-soluble vitamins do not dissolve in water. They’re best absorbed when
consumed alongside a source of fat. After consumption, fat-soluble vitamins WATER
are stored in your liver and fatty tissues for future use. 8 The names and Water is a required nutrient for all human beings. Water is important for
functions of fat-soluble vitamins are: Vitamin A: Necessary for proper vision hydration, however, it may be valuable for disease prevention as well. For
and organ function (17). Vitamin D: Promotes proper immune function and example, researchers have found a relationship between water intake and
assists in calcium absorption and bone growth (18). Vitamin E: Assists reduction of gallstones and kidney stones as well as between water intake
immune function and acts as an antioxidant that protects cells from damage and colon cancer. Similarly, maintaining a sufficient intake of water while
(19). Vitamin K: Required for blood clotting and proper bone development flying may help reduce the risk of blood clots.
(20).
IV. What’s More?
Macrominerals
Macrominerals are needed in larger amounts than trace minerals in
Create a poster slogan in a long-sized bond paper. Emphasize on
order to perform their specific roles in your body. The macrominerals and
Cheerdancing and good nutrition as an excellent means of achieving fitness
some of their functions are: Calcium: Necessary for proper structure and
and wellness.
function of bones and teeth. Assists in muscle function and blood vessel
contraction (21). Phosphorus: Part of bone and cell membrane structure
Be guided by the rubrics below:
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Use of the All graphics All graphics All graphics Graphics TUBALLAS, MA. ANDREA
Graphics are related to are related relate to the dos does Practice Teacher
the topic and to the topic topic. not relate to Corrected by:
make it easier and most the topic.
to understand make it EDGAR B. LOBOS, LPT
Cooperating Teacher
easier to
understand
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