MAPEH (PE)

First Quarter – Week 1

Lifestyle and Weight Management
Physical Education - 10
Most Essential Learning Competency (MELC) – Based Exemplar
Quarter 1 – Week 1: Lifestyle and Weight Management

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 exemplar 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.

Development and Quality Assurance Teams

Writer: JOEDEMAR A. ARIAR

Illustrator: PAUL VINCENT H. ACEVEDO
Layout Artist:
Language Editor: CRISANTO M. CALIT JR.
Content Evaluator: NEIL JOHN B. GALARION
Layout Evaluator: JERU SALEM O. CUARTERON
Management Team: PSDS/DIC

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Rationale

Project PPE (Portfolio Predicate on Exemplar) is a backup

contingency response of the Schools Division of Surigao del Sur for
learning delivery and learning resource which parallel to the on-
going endeavors of the higher offices in the Department. It is the
utilization of a lesson exemplar that is streamlined in a teacher-and-
learner-friendly format to cater to the new classroom setup in light
of the COVID-19 health crisis. These exemplars will be paired with a
self-contained and self-instructional portfolio.

The portfolio is a deliberate collection of works that highlight a

learner’s effort that would enable him/her to see his/her growth and
achievement, ability to reflect on his/her own work and ability to
establish goals for future learning.

Introductory Message

For the teacher:

Welcome to the Physical Education – 10 Exemplar on Lifestyle and
Weight Management This exemplar was collaboratively designed,
developed and reviewed by educators from different schools in the
Division to assist you in helping the learners meet the standards
anchored on Most Essential Learning Competencies (MELC) set by
the Department while overcoming the constraints in schooling
brought by the COVID-19 pandemic.
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.
As a teacher, you are expected to orient the learners on how to use
this exemplar in the most fit modality. You also need to keep track

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of the learners' progress while allowing them to manage their own
learning through portfolio assessments.
For the learner:
Welcome to the Physical Education – Grade 10 – Quarter 1
Exemplar on Active Recreation (Sports)!
This exemplar 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, either at home or
in school. To help you with this, this exemplar comes with a Weekly
Portfolio Assessment. You teacher will provide you with a template
and you will be given a privilege to organize the portfolio in your
own creative way.
This exemplar has the following parts and corresponding icons:

This will give you an idea of the

What I Need to
competencies you are expected to
Know
learn in the module and the objectives
you are expected to realize.
This part includes an activity that aims
What I Know
to check what you already know
about the lesson to take.
This section provides a brief discussion
What is It
of the lesson. This aims to help you
discover and understand new
concepts and skills.
This section provides an activities
What I Can Do
which will help you transfer your new
(1,2 & 3)
knowledge or skill into real life
situations or concerns.

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 This task aims to evaluate your level of
What I Have
mastery in achieving the learning
Learned
objectives.
Answer Key This contains answers to all activities in
the module.
This contain instructions about
Portfolio Goal
recording your positive, realistic goals
Setting
before going through this exemplar.
This contain instructions about
Portfolio
completing the components of the
Completion –
Your Growth Clue! portfolio. This also includes a rubric to
guide you of how your portfolio will be
assessed.
At the end of this module you will also find:

References This is a list of all sources used in

developing this exemplar.

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 What I Need to Know

In this exemplar, you will be acquainted that People of all

ages and health conditions should learn to prioritize their health
through proper management of lifestyle and weight. You can
participate in physical activities and modify your eating habits. As
a member of society, you should give importance to your health.
The value you give to your health is of significance not only to you
but to society as well. Remember, a healthy individual is a
productive individual.

Most Essential Learning Competency:

Assesses physical activity, exercise and eating habits.
PE10PF-Ia-h-39

Sub-Competency
This competency is already embedded in other LCs.

Objectives
After going through this exemplar, you are expected to:

A. Knowledge: To identify the different lifestyle factors and

their importance

B. Skills: Create Fitness activity plan intended to achieve a

healthier lifestyle

C. Attitude: Intensify the importance of active

recreational activities in achieving a healthier lifestyle.

Duration: Five (5) days

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 Portfolio Goal Setting

Using the Portfolio Assessment Template provided by your

teacher along with this exemplar, accomplish now your weekly
goal setting. Refer to the objectives above. Think of positive and
realistic goals that you can considerably achieve with this
exemplar. List them as your plans. Remember: Do not proceed with
this exemplar unless you have accomplished your goal setting.

What I Know

“Healthy or Unhealthy”

In this activity, you will find out which among your eating
practices and habits are healthy and unhealthy.

DIRECTION: Complete the table below by filling the necessary

information.
Processing Questions:
 What practices do you consider healthy or unhealthy?
 Why are these practices considered healthy or unhealthy?

Practices Healthy Unhealthy Reason/s

1. Eating fruits daily
2. Eating in moderation
3. Skipping meals on a
regular basis
4. Consuming sweets uncontrollably

5. Substituting water for rice

6. Eating meat products moderately

7. Choosing to eat home- cooked

meals rather than buying fast food

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 items

8. Leaving out vegetables when

eating sinigang
9. Minimizing intake of deep fried
food
10. Drinking beverages, like soft drinks,
as the first option

Your lifestyle includes the nutrition practices you observe.

Which among the practices are considered healthy and which are
unhealthy? Which of these do you do? Now is a good time to
review and change those unhealthy habits for a healthier lifestyle.

What is It

LIFESTYLE AND MANAGING IT

The way in which an individual life is called
lifestyle. This includes the typical patterns of
an individual’s behavior like every day
routine at home, in school, or at work;
eating, sleeping, and exercise habits, and
many others. These patterns of behavior
are related to elevated or reduced health
risk.

Managing your lifestyle entails making

modifications in your routine especially in those aspects that elevate
health risks. These modifications should be done gradually, like
reducing the intake of fatty food, getting up to reach for something
instead of asking someone to get it for you, or walking faster and
more often. The idea is that for health risks to be reduced, changes
in your lifestyle should be made.

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 The other variables in your lifestyle, however, can be modified
to achieve a healthier life. Such variables include nutrition, body
weight, physical activity, and health habits. What should be kept in
mind is that these variables bring with them risk factors that are
serious concerns. Some of the risk factors associated with lifestyle
variables include hypertension / high blood pressure, overweight
and obesity, excess body fat, high levels of stress, lack of exercise
and sedentary lifestyle, smoking, unhealthy dietary practices, and
alcohol consumption.

An unhealthy lifestyle brings with it certain diseases that can

shorten your lifespan. These diseases, known as non-communicable
diseases (NCDs), are not transmitted from person to person, yet kill
more than 36 million people each year. Also called chronic
diseases, they are of long duration, and are generally of slow
progression. The four main types of NCDs are cardiovascular
diseases (like enlargement of the heart and hypertension), cancer,
chronic respiratory diseases (such as chronic obstructed pulmonary
disease and asthma), and diabetes.
All age groups are affected by NCDs, although they are often
associated with older age groups. Evidence shows that more than
nine million of all deaths attributed to NCDs occur before the age
of 60. Children and adults are all vulnerable to the risk factors that
lead to non-communicable diseases, whether from unhealthy diet,
physical inactivity, exposure to tobacco smoke, or the harmful
effects of alcohol. (www.who.int/mediacentre/factsheets/fs355/en/ ).

Figure 1. Lifestyle Management Continuum

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It is important that these risks factors are addressed even at your
teenage years. You could start by being more active, adding
physical activity sessions to your daily routine, or by being a healthy
eater, opting for more nutritious food.
Fahey, T. D., Insel, P. M., & Roth, W. T. (2003). Fit & Well: Core
Concepts and Labs in Physical Fitness and Wellness (5th
ed.). Boston: McGraw-Hill.

WEIGHT AND MANAGING IT

The concepts of weight gain and weight loss are important in

weight management. How to gain and lose weight are probably
some of the more common issues when it comes to health. Along
with this concept is weight maintenance. To understand it in simple
terms, energy expenditure is the amount of energy you spend
through physical activity, while energy consumption is the amount
of energy you take in through food. They both play key roles in
weight management. A simple formula is shown here.

Weight Gain = energy consumed is greater than

energy expended
= more food intake but less physical
exertion
Weight Loss = energy consumed is less than energy
expended
= more physical exertion but less food
intake
Weight Maintenance = energy consumed equals energy
expended

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 = physical exertion is the same with
food intake
Modifying your eating habits can aid you in managing your
weight. Opting for more nutritious food can help lessen health risks
and improve your physique. . Some of the common tips in weight
management are including fruits and vegetables in your meals,
reducing intake of sweets, preparing your meals in a healthier
way, and decreasing portion sizes.

It is a rough measure of body composition that is useful for

classifying the health risks of body weight. It is also based on the
concept that a person’s weight should be proportional to height.
BMI is calculated by dividing your body weight (expressed in
kilograms) by the square of your height (expressed in meters).
Example:
Weight: 130 pounds (convert into kilos) x 1kg / 2.2
pounds = 59 kg Height: 5 feet 3 inches (convert to
meters) x .0254 meters / inch = 1.6 m

Classification BMI
Underweight <18.5
Normal 18.5–24.9
Overweight 25.0–29.9
Obesity (I) 30.0–34.9
Obesity (II) 35.0–39.9
Extreme ≥40.0
Obesity (III)
At low values of BMI, weight gain should be achieved. For
normal values, weight maintenance is recommended. At high
values of BMI, however, the risk of arthritis, diabetes, hypertension,
cancer, and other disorders increases substantially. In classifying
health risks associated with overweight and obesity, body fat
distribution and other disease risk factors are considered in addition
to BMI.
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ACTIVE RECREATIONAL ACTIVITIES

Recreational activities are those activities held during one’s

leisure time. Their purpose is to refresh oneself by doing activities
that are considered by an individual as enjoyable.

These activities may require large body movements

such as running, throwing, and jumping, or small movements such
as playing board games, doing arts and crafts, and many others.
When a recreational activity is athletics or sports, this may require
more physical exertion and competition. However, athletics and
sports may also be participated in more for the enjoyment they
bring rather than competitive play.

Active recreational activities are highly recommended for

health promotion. These activities require more amounts of energy to
be expended than the usual energy expenditure. This means that
you do activities that make you exert more effort than what you
usually do.

Physical Activity Index

Score Activity
5 Sustained heavy breathing and
perspiration
4 Intermittent heavy breathing and
perspiration, as in tennis
Intensity 3 Moderately heavy, as in cycling and
other recreational sports
2 Moderate, as in volleyball, softball
1 Light, as in fishing
4 Over 30 minutes
Duration 3 20 to 30 minutes
2 10 to 20 minutes
1 Less than 10 minutes
5 6 to 7 times per week
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 4 3 to 5 times per week
Frequency 3 1 to 2 times per week
2 A few times per month
1 Less than once a month
Computation: Intensity X Duration X Frequency = Score Total
Your Score: x x =

Evaluation of Activity Score

Score Evaluation Activity Category
81 to 100 Very active lifestyle High
60 to 80 Active and healthy Very good
40 to 59 Acceptable but could Fair
be better
20 to 39 Not good enough Poor
Under 20 Sedentary Very Poor
Moderate amounts of physical activity are recommended
daily. The total activity can be accumulated in multiple short bouts
– for example, two 10-minute brisk walk sessions and a 15-minute
bike ride. This can also be done in continuous sessions.

Choose recreational activities that you find enjoyable and

fits into your daily routine. Your participation in these activities
could easily be sustained since you personally enjoy doing them
and you even do it in your own time. Hence, strict adherence to
a regular physical activity is very viable.

Regular physical activity, regardless of how hard it is, makes

you healthier and can help protect you from many chronic
diseases. However, exercising at low levels of exertion does little to
improve physical fitness. It is recommended that you exert more
than your usual effort. For example, if you are used to walking for
15 minutes from home to work, you could walk faster or for a longer
duration.

Some of the more common active recreational activities are

sports like badminton, tennis, table tennis, basketball, volleyball,
baseball, and football. These activities require specific skills to be
able to play them. For sports involvement to be enjoyable, either
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recreational or competitive play may be pursued. It all depends on
you and your enjoyment.

What I Can Do 1

Activity 1: WHAT IS IT FOR YOU?

In this activity, your prior knowledge about lifestyle and

weight management will be assessed.

Direction: Using the concept map, sight words associated with

“Healthy Lifestyle” inside the circles. You may add circles if
necessary.

HEALTHY
LIFESTYLE

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 Your lifestyle is of utmost importance. Everything you do, whether
good or bad, has an effect on your health. Your lifestyle involves a
lot of aspects like the physical activities you engage in, the food
you eat, the daily habits you observe, the choices you make as a
consumer, and many others. These different aspects of your lifestyle
affect your overall health.

What I Can Do 2

Activity 2: Plan to have a healthy lifestyle!

In this activity, you will create your own Fitness activity plan by
filling out the table below.

Procedure:
Concentrate on the following:
 What routines do you do every day to achieve healthy
lifestyle?

Fitness Activity and Diet Plan

Name: Weight:
Height: Target Weight:
BMI:
Number of Remarks
Day Activity hours Diet plan (Achieved or
spend Not Achieved)

Monday

Tuesday

Wednesday

Thursday

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Friday

Saturday

Sunday

Remarks:

What I Can Do 3

Activity 3: What’s on your mind?

Direction: Write an essay about the importance of active

recreational activities in achieving healthier lifestyle. Utilize
the space provided below.
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 ESSAY RUBRICS
Features 10 8 6 4
Piece was written Piece was Piece had Piece had no
in an written in an little style style
extraordinary style interesting Gives some Gives no new
Quality of Very informative style new information
Writing and well Somewhat information but very
organized. informative but poorly poorly
and organized. organized
organized.
Virtually no Virtually no Virtually no Virtually no
spelling, spelling, spelling, spelling,
Grammar, punctuation or punctuation punctuation punctuation
Usage & grammatical or or or
Mechanics errors grammatical grammatical grammatical
errors errors errors

What I Have Learned

Direction: Read the following questions comprehensively.

Encircle the letter of the correct answer.
1. Every year, the students will participate in a variety of physical
activities. What do you think is the benefit of living an active
life through physical activities?

a. Sleeplessness
b. The body’s response to the discomfort it experiences.
c. Can help your body boost your immune system and
improve eating habits.
d. Can help in elevating your mood and activating our
body parts resulting to improvement in overall disposition.
2. Which parameter is used to calculate body mass index of an
individual
a. Height c. Abdominal circumference
b. Weight d. Both height and weight

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3. Body composition is also known as
a. body fat percent (refers to the ratio between lean body
mass and fat body mass)
b. body muscle percent(refers to the ratio between lean
body mass and muscle body mass)
c. body water percent (refers to the ratio between lean
body mass and water body mass)
d. body solid percent (refers to the ratio between lean
body mass and fat solid mass)
4. What is the significance of improving our fitness?
a. Improving fitness is an important goal for achieving
optimum health.
b. To maximize the results of a physical fitness program
there is a need to be acquainted with the principles of
exercise.
c. Positive health-related outcomes will be achieved and
that reduces their risks to acquiring health problems.
d. All of the above.
5. Calculate the BMI for a person who is 165 cm and weighs 58
kg.
a. 21.30 kg/m2 c. 21.4 kg/m2
b. b. 22.1 kg/m2 d. 22.3 kg/m2
6. Anna has a problem with her heavy weight. What do think is
the Best formula she can use in order to achieve the weight
she wanted?
a. energy consumed is greater than energy expended
b. more food intake but less physical exertion
energy consumed is less than energy expended
c. energy consumed equals energy expended
d. None of the above
7. A healthy lifestyle can be described as:
a. Avoiding vegetables, eating a fatty food, exercising
every day
b. Eating anything you like and exercising 3 times a week
c. Eating a balanced diet with fruit and vegetables,
exercising regularly
d. Taking a shower twice a day, avoiding fat
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8. Which if the following leads to early death?
a. Smoking c. unhealthy food and exercise habits
b. Alcoholism d. All of the above
9. What is the significance of assessing healthy lifestyle?
a. Keeping the body physically active enables the body
systems to function properly with vigor and alertness.
b. Staying in shape do not allow the individual to perform daily
tasks efficiently.
c. Locate the upper bone of the body
d. Measure of body mass based on height and weight that
aid in determining categories.
10. What is the significance of improving our fitness?
a. Improving fitness is an important goal for achieving
optimum health.
b. To maximize the results of a physical fitness program
there is a need to be acquainted with the principles of
exercise.
c. Positive health-related outcomes will be achieved and
that reduces the risks in acquiring health problems.
d. All of the above.
11. What is Physical Activity?
a. Defined as any bodily movement that works your skeletal
muscles and physical skills.
b. Defined as way of reacting to an external stimulus such as
discomfort.
c. Defined as inevitable and eliminating it entirely from one’s
life is impossible.
d. Defined as Chemicals or neurotransmitter hormones that
are secreted from the brain and nervous system.
12. What is the purpose of 3-Minute Step test?
a. Test for cardiovascular endurance level based on how
quickly your heart rate will come back down after a
physical activity.
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 b. Test for the strength and endurance of the upper arm
muscles.
c. Test abdominal muscles strength and endurance.
d. To test flexibility of the hamstring and hips.

13. Which statement is correct about mood booster?

a. Engaging in physical activity can improve moods and
make us feel better.
b. Metabolize and process stress-generated hormones
returning It to normal
c. Requires prowess that is governed by set of rules and often
done in a competition
d. Ability to adjust certain changes.
14. A student can be limited from engaging in physical activity
for what reasons?
a. There might be previous injuries that impair the student’s
movement.
b. Engaging in these preferred forms of activities bit pricy
there are expenses involved.
c. Students schedule is also a factor to consider.
d. All of the above
15. Body composition is also known as
a. body fat percent (refers to the ratio between lean body
mass and fat body mass)
b. body muscle percent (refers to the ratio between lean
body mass and muscle body mass)
c. body water percent (refers to the ratio between lean
body mass and water body mass)
d. body solid percent (refers to the ratio between lean
body mass and fat solid mass)
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What I Have Learned What I Can Do 3
1. D
2. D
3. A
4. D
5. A
6. C
7. C
8. D
9. A
10. D
11. A
12. A
13. A
14. D
15. A
What I Ca n Do 2 What I Can Do 1 What I Know
1. Healthy
2. Healthy
3. Unhealthy
4. Unhealthy
5. Unhealthy
6. Unhealthy
7. Healthy
8. Unhealthy
9. Healthy
10. Unhealthy
Answer Key
 Portfolio Completion – Your Growth Clue!

You now go back to your portfolio and work on the other

components that follow your Goal Setting. Remember that your
portfolio is a deliberate collection of your works with the help of the
exemplar. Highlighting your efforts here enables you to see and
reflect on your growth and achievement and your ability to
establish goals just to learn. Upon completion of your portfolio,
please be guided of the rubric below.

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 Rubrics for Portfolio Assessment
LEVELS
Criteria Novice (1-3) Apprentice (4- Proficient (7-8) Distinguished Sco
6) (9-10) re
1. Goal Sets sloppy Sets some Sets general Sets clearly
Setting goals, not goals and goals and defined goals
realistic for processes that processes that that are
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ability nor are positive are positive attainable
level of and realistic. and realistic and growth-
development. oriented
2. Test Shows little Shows Shows good Shows very
Self Evaluation evidence of adequate evidence of good and
reflection and evidence of reflection and clear
self- reflection and self- evidence of
assessment. self- assessment. reflection and
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assessment. self-
assessment
with
documentatio
n.
3. The Provides little Provides Provides good Provides clear
Scientist in Me evidence of adequate performance evidence of
growth and evidences of or general performance
achievement. growth and improvement or continued 10
achievement. in improvement
achievement. in
achievement.
4. My 75 – 78 79-85 86-91 92-100
10
Best Test
5. Chemi Links most of Links a Links analysis Links analysis
stry Watch the analysis to number of to the lessons to the lessons
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the lessons analysis to the properly. completely.
inadequately. lessons slightly.
6. “A…G Explains the Explains the Explains the Explains the
anu’n Pala misconceptio misconceptio misconceptio misconceptio
‘yon” n and the n and the n and the n and the 10
concept concept concept concept
inadequately. somewhat. adequately. aptly.
7. Chemi Indicates little Indicates Indicates Indicates
stry evidence of adequate clear distinct
Connection creativity/anal evidence of evidence of evidence of 10
(optional) ytical work. creativity/anal creativity/anal creativity/anal
ytical work. ytical work. ytical work.
[1-2] [3] [4] [5]
8. Overal Submits some Submits most Presents all Presents
l Presentation of the items in of the items. items in a thorough,
a disorganized Portfolio is well chronological clear and
form. Portfolio presented. form. Portfolio complete 5
looks is well items. Portfolio
slapdash. organized. is neat and
elegant.
9. Promp Submits late Submits late Submits late Submits on
5
t Submission. (5-6 days). (3-4 days). (1-2 days). time.
Total 80
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References
Physical Education and Health – Grade 10 (Learners Module) pages 2 – 18.

Website Links

For inquiries or feedback, please write or call:

DepEd Surigao del Sur Division – Schools District of _____________

Address: _______________________________________________
___________________________________________________________
___________________________________________________________

Contact Number:
Email Address:

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