Physical Education
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
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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 ongoing endeavors of the higher offices in the Department. It is the
utilization of a lesson exemplar that is streamlined in a teacher-andlearner-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:
What I Need to
Know
What I Know
What is It
What I Can Do
(1,2 & 3)
This will give you an idea of the
competencies you are expected to
learn in the module and the objectives
you are expected to realize.
This part includes an activity that aims
to check what you already know
about the lesson to take.
This section provides a brief discussion
of the lesson. This aims to help you
discover
and
understand
new
concepts and skills.
This section provides an activities
which will help you transfer your new
knowledge or skill into real life
situations or concerns.
3
What I Have
Learned
Answer Key
Portfolio Goal
Setting
This task aims to evaluate your level of
mastery in achieving the learning
objectives.
This contains answers to all activities in
the module.
This
contain
instructions
about
recording your positive, realistic goals
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
Weight Loss
Weight Maintenance
= energy consumed is greater than
energy expended
= more food intake but less physical
exertion
= energy consumed is less than energy
expended
= more physical exertion but less food
intake
= 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
Underweight
Normal
BMI
<18.5
18.5–24.9
Overweight
Obesity (I)
Obesity (II)
25.0–29.9
30.0–34.9
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
5
2
1
Sustained heavy breathing and
perspiration
Intermittent heavy breathing and
perspiration, as in tennis
Moderately heavy, as in cycling and
other recreational sports
Moderate, as in volleyball, softball
Light, as in fishing
4
3
2
1
5
Over 30 minutes
20 to 30 minutes
10 to 20 minutes
Less than 10 minutes
6 to 7 times per week
4
Intensity
Duration
Activity
3
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Frequency
4
3
3 to 5 times per week
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?
Name:
Height:
BMI:
Day
Fitness Activity and Diet Plan
Weight:
Target Weight:
Activity
Number of
hours
spend
Diet plan
Remarks
(Achieved or
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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Features
Quality of
Writing
10
Piece was written
in an
extraordinary style
Very informative
and well
organized.
Virtually no
spelling,
Grammar, punctuation or
Usage &
grammatical
Mechanics errors
ESSAY RUBRICS
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Piece was
written in an
interesting
style
Somewhat
informative
and
organized.
Virtually no
spelling,
punctuation
or
grammatical
errors
6
4
Piece had
little style
Gives some
new
information
but poorly
organized.
Piece had no
style
Gives no new
information
but very
poorly
organized
Virtually no
spelling,
punctuation
or
grammatical
errors
Virtually no
spelling,
punctuation
or
grammatical
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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20
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.
2.
3.
4.
5.
6.
7.
8.
9.
10.
Healthy
Healthy
Unhealthy
Unhealthy
Unhealthy
Unhealthy
Healthy
Unhealthy
Healthy
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
1. Goal
Setting
2.
Test
Self Evaluation
3.
The
Scientist in Me
4.
My
Best Test
5.
Chemi
stry Watch
6.
“A…G
anu’n Pala
‘yon”
7.
Chemi
stry
Connection
(optional)
Novice
(1-3)
Shows
adequate
evidence of
reflection and
selfassessment.
Shows good
evidence of
reflection and
selfassessment.
Provides little
evidence of
growth and
achievement.
Provides
adequate
evidences of
growth and
achievement.
Provides good
performance
or general
improvement
in
achievement.
75 – 78
79-85
86-91
Distinguished
(9-10)
Sets clearly
defined goals
that are
attainable
and growthoriented
Shows very
good and
clear
evidence of
reflection and
selfassessment
with
documentatio
n.
Provides clear
evidence of
performance
or continued
improvement
in
achievement.
92-100
Links most of
the analysis to
the lessons
inadequately.
Explains the
misconceptio
n and the
concept
inadequately.
Indicates little
evidence of
creativity/anal
ytical work.
Links a
number of
analysis to the
lessons slightly.
Explains the
misconceptio
n and the
concept
somewhat.
Indicates
adequate
evidence of
creativity/anal
ytical work.
[3]
Links analysis
to the lessons
properly.
Links analysis
to the lessons
completely.
Explains the
misconceptio
n and the
concept
adequately.
Indicates
clear
evidence of
creativity/anal
ytical work.
[4]
Explains the
misconceptio
n and the
concept
aptly.
Indicates
distinct
evidence of
creativity/anal
ytical work.
[5]
Submits some
of the items in
a disorganized
form. Portfolio
looks
slapdash.
Submits most
of the items.
Portfolio is well
presented.
Presents all
items in a
chronological
form. Portfolio
is well
organized.
Submits late
(5-6 days).
Submits late
(3-4 days).
Submits late
(1-2 days).
Presents
thorough,
clear and
complete
items. Portfolio
is neat and
elegant.
Submits on
time.
Total
Sets sloppy
goals, not
realistic for
ability nor
level of
development.
Shows little
evidence of
reflection and
selfassessment.
[1-2]
8.
Overal
l Presentation
9.
Promp
t Submission.
Apprentice (46)
Sets some
goals and
processes that
are positive
and realistic.
Proficient (7-8)
Sets general
goals and
processes that
are positive
and realistic
Sco
re
10
10
10
10
10
10
10
5
5
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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