Republic of the Philippines

Department of Education
Region I
SCHOOLS DIVISION OF ILOCOS NORTE

Physical
Education
Quarter 2 – Module 3:
Active Recreation (Fitness)
Recreational Activities

MELCS:
 Assess physical activities, exercises and eating habits;
PE10PF-IIa-h-39
 Engages in moderate to vigorous physical activities for
at least 60 minutes a day in and out of school;
PE10PF-IIc-h-45

Prepared by:

Ramil J. Baltazar
Divina Princess T. Marcos
Jovannie M. Campos
Bagbag Solsona National High School
Physical Education 10
Share-A-Resource-Program
Quarter 2 – Module 3: Active Recreation (Recreational Activities)
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

Writers: Ramil J. Baltazar
Divina Princess T. Marcos
Jovannie M. Campos
Illustrator: Lucky Frank M. Nicolas
Layout Artist: Leo Guillermo Ligsay
Editors: Edwin C. Padasdao
Efren Jonicel D. Domingo
Lena M. Go
Roland L. Corpuz
Management Team: Joann A. Corpuz
Joye D. Madalipay
Santiago L. Baoec
Jenetrix T. Tumaneng
Gene A. Reginaldo
Division Design & Layout Artist: Johnsen-Virgil P. Calili

Printed in the Philippines by ______________________________

Schools Division of Ilocos Norte

Office Address: Bgy. 7B Giron Street, Laoag City, Ilocos Norte
Telefax: (077) 771- 0960
Telephone No.: (077) 770-5963
E-mail Address: [email protected]
 10

Physical Education
Quarter 2 – Module 3:
Active Recreation (Fitness)
Recreational Activities
Introductory Message

This Contextualized Learning Module (CLM) is prepared so that you,

our dear learners, can continue your studies and learn while at home.
Activities, questions, directions, exercises, and discussions are carefully
stated for you to understand each lesson with ease.
This CLM is composed of different parts. Each part shall guide you
step-by-step as you discover and understand the lesson prepared for you.
Pre-test is provided to measure your prior knowledge on the lesson.
This will show you if you need to proceed in completing this module or if you
need to ask your facilitator or your teacher’s assistance for better
understanding of the lesson. At the end of this module, you need to answer
the post-test to self-check your learning. Answer keys are provided for all
activities and tests. We trust that you will be honest in using them.
In addition to the material in the main text, Notes to the Teacher is also
provided to our facilitators and parents for strategies and reminders on how
they can best help you in your home-based learning.
Please use this module with care. Do not put unnecessary marks on
any part of this CLM. Use a separate sheet of paper in answering the exercises
and tests. Likewise, read the instructions carefully before performing each
task.
If you have any question in using this CLM or any difficulty in
answering the tasks in this module, do not hesitate to consult your teacher or
facilitator.
Thank you.

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 What I Need to Know

This module introduces you 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 and exercises which will turn lead you to a greater awareness of
the right food to eat, and proper ways on how to manage your weight, and practice
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.

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.

This module contains key concepts on recreational activities.

At the end of this module, you are expected to:
 explain the importance of recreational activities;
 engage in worthwhile recreational activities that help improve level of fitness
of an individual;
 utilize skills learned to sustain personal interest on recreational activities for
lifetime involvement

At the same time, this module highlights the following Most Essential
Learning Competencies (MELCS):
 Assess physical activities, exercises and eating habits;
PE10PF-IIa-h-39
 Engages in moderate to vigorous physical activities for at least 60 minutes a
day in and out of school;
PE10PF-IIc-h-45

1
 What I Know

Directions: Choose the letter of the best answer. Write the chosen letter on a
separate sheet of paper.
1. Walking is generally considered as _______________________ physical activity.
a. Low intensity c. High intensity
b. Moderate intensity d. Hard intensity

2. In fitness walking, what component of physical fitness is developed?

a. Speed c. Flexibility
b. Agility d. Cardiovascular endurance

3. What do you call the activities done during one’s leisure time?
a. Extracurricular activities c. Recreational activities
b. Fitness activities d. Curricular activities

4. What refers to “how long you should engage in a specific physical activity”.
a. Frequency c. Time
b. Intensity d. Type

5. In doing recreational activities, which of the following should be considered?

a. enjoyable and fun c. boring and tiresome
b. busy and hectic d. playful and exciting

6. In the FITT principle of training, what does “I” stand for?

a. Intensity c. Indoor
b. Integrity d. Instant

7. The purpose of recreational activities is to _______.

a. Refresh oneself c. Boost our immune system
b. Intensify aggressiveness d. Alleviate one’s confidence

8. In watching TV, the rate of perceived exertion is __________.

a. 1 c. 4-6
b. 2-3 d. 7-8

9. Referring to the RPE chart, what is the rate of a person who feels almost
impossible to keep going?
a. 4-6 c. 9
b. 7-8 d. 10

10. In the FITT principle, which of the following refers to “how often you involve
yourself in regular physical activity”?
a. Frequency c. Time
b. Intensity d. Type

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11. A desirable level of fitness can be achieved through at least how many
workouts per week?
a. 3 c. 5
b. 4 d. 6

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 bodyweight
c. To keep a physically fit and healthy body
d. To have fun, enjoyment and socialization

13. An individual is opted to rest or have easy days in between work out to
_____________.
a. Avoid muscle soreness and injury
b. Allow muscle growth and development
c. Promote healthier body
d. Allow the body to recover

14. What FITT principle refers to “what kind of exercises you should perform”?
a. Frequency c. Time
b. Intensity d. Type

15. Which of the following can help you determine which fitness and recreational
activities are realistic for you?
a. Cost c. Social needs
b. Skills and attitudes d. Fitness level

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 Lesson
Active Recreation (Fitness):
3 Recreational Activities

What’s In

Previously on your last module, you learned about wellness and healthy
lifestyle guidelines. Now that you have learned the many factors that can affect one’s
lifestyle and weight management, you should be aware of the importance of engaging
in regular fitness activities.

Before you proceed in this module, you should have an idea about the present
level of participation in different physical activities. Evaluation of your current level
of participation in physical activities is important because it gives you important data
on the areas to be improved or enhanced. This allows setting reasonable fitness goals
and planning not only suitable but enjoyable physical activities as well.

What’s New

The Good Dose of Exercises

To attain the maximum benefits of active recreational activity participation,
one should follow or apply different principles of exercise. You should increase the
dose or amount of physical activity or exercise to see changes in your fitness level.
This is the overload principle, which is guided by the FITT Principle.

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 What is It

Understanding the FITT Principle

The acronym FITT stands for F – frequency, I-intensity, T-time, and T- type. To
better understand the meaning of the FITT principle, try to arrange the words in the
sentences to reveal the meaning of each terminology.

Frequency refers to how often you involve yourself in regular physical activity or
exercise.
Intensity refers to how hard you should exercise or the level of difficulty of your
physical activity.
Time refers to how long you should engage in a specific physical activity.
Type refers to the kind of exercise or physical activity you should engage in.

Activity 1: RECREATION OR NOT?

Identify the following physical activities if they are recreational activity or not.
Write RA if recreational activity and NR if not. Use your paper for your answers.

_____1. playing board games

_____2. camping and hiking
_____3. making arts and crafts
_____4. playing athletic sports
_____5. joining in dancing competition
_____6. running
_____7. walking
_____8. twig weaving
_____9. yoga exercise
_____10. bonding with family

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.

Active recreational activities are activities that require large body

movements such as running, throwing, or jumping or those that are sports-specific
movements.

Active recreational activities are highly recommended for health promotion.

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

5
 To identify the intensity of physical activity, we need to use the Rate of
Perceived Exertion (RPE) chart. It is a chart that assesses the intensity of exercise
based on how the participant feels; a subjective assessment of effort which ranges
from 6 (very, very light) to 20 (very, very hard) with one (1) point increments in
between.

Benefits of Recreational Activities

People of different ages can benefit from regular physical activity. Significant
health benefits can be obtained by engaging in moderate amounts of physical activity
on most, if not all days of the week. Participation in regular moderate physical activity
can lead to improved physical fitness.

Regular moderate physical activity means engaging in the relatively vigorous

bodily movement for 30 minutes to 1 hour that can elevate your heart rate. “Regular”
here refers to being active in most, if not all days of the week. About 3 to 4 times per
week or more are the recommended times of exercise for an individual. You may opt
to have rest days or easy days in between to allow your body to recover from physical
exertion.

Some of the benefits of engaging in recreational activities include;

 enhances personal growth

 helps to build self-esteem and confidence
 reduces tension and anxiety
 encourages spiritual renewal and personal growth
 increases mental relaxation
 generates a general sense of well being
 teaches positive conflict resolution skill

6
 What’s More

Physical fitness is an individual’s concern; you should have an idea about the
present level of your participation in different physical activities. Evaluation of your
current level of participation in physical activities is important because it gives you
important data on the areas to be improved or enhanced. This allows setting
reasonable fitness goals and planning not only suitable but enjoyable physical
activities as well.

Activity 2: ON PHYSICAL ACTIVITIES!

I. Objective:
To assess the level of your participation and readiness in physical
activity.

II. Materials/Equipment:
• copy of Physical Activity Assessment form
• pen and notebook
• interpretations of result

III. Procedure
1. Answer the Physical Activity Assessment (PAA) form honestly

Physical Activity Assessment

Put a check (/) mark on how often you do the following activities.

Activities Minimal Often Regular Habitual Never

(A few (2-3 (3-5 (Daily
times a times a times a for at
month) week at week at least 30-
least least 45
30-45 30-45 minutes
minutes minutes or
or or longer)
longer) longer)
Sit/Lye around
Watch television
Indulge in computer games
and surfing
Exercise for strength and
flexibility

7
 Activities Minimal Often Regular Habitual Never
(A few (2-3 (3-5 (Daily
times a times a times a for at
month) week at week at least 30-
least least 45
30-45 30-45 minutes
minutes minutes or
or or longer)
longer) longer)
Yoga
Tai Chi
Resistance Training
Go mall-strolling
Play golf
Go bowling
Active Recreational Activities
Ballroom dancing
Badminton, Basketball,
softball
Skating, Roller blading
Tennis
Brisk walking
Running/jogging
Bicycling
Aerobic dancing
Swimming
Aero-Kick boxing
Parking car farther away
from entrance of a mall
Adding extra steps to your
daily routes
Doing household chores
Running errands
Grocery shopping
Taking the stairs instead of
the elevator
Taking longer routes when
walking back home
Walking to the stores, church
or banks

Processing Questions:

1. What does the result of your PAA tell you? (5pts)

2. How do you feel about the result? (5pts)
3. Do you think you are ready for your next activities?

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 What I Have Learned

Let’s Recall!

Supply what is being asked. Write your answers in your paper.

1. What are the benefits of recreational activities? (5pts)

2. List down an example of recreational activities you learned from this
module. Give a brief description of it.
3. As a student, how can recreational activity help you in your daily life
especially in this time that we are suffering from a pandemic like the
Corona Virus Disease 2019 (CoViD 19)?

Activity 4: COMPLETE ME!

In this activity, your knowledge will be assessed through the statements that
you will complete below. You are encouraged to come up with your ideas based on
your understanding of the fitness concepts from the previous lessons and activities.
Copy the worksheet in your paper.

Active recreation helps you in _______________. Regular participation in any

physical activity enhances one’s ___________ to perform _________. Walking and
running has many benefits like _____________, __________, ______________. On the
other hand, strength training can also develop your ___________ and _________.
_______ can be developed if one engages in __________, ________ and _____________.
Health and fitness can also improve if one engages in ____________ and ___________
regularly. The ________ can guide one as to what kinds of food to eat to maintain or
improve weight too. My favorite among the fitness activities in this lesson
is____________ because___________. I believe that with my participation in active
recreation, I will improve my fitness, _____________ and may eventually help me in
influencing my __________ to improve their fitness too.

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 What I Can Do

Activity 6: “MY WELLNESS PLAN”

I. Objective:
To prepare a wellness plan in order to maintain your present fitness level.

II. Materials:
 Pen
 Paper
 format of wellness plan
 reading materials
 rubrics
 task cards

III. Procedure:

1. Prepare a wellness plan based on the results of your fitness assessment.

2. Write a plan you wish to attain after you engage in the various fitness and
recreation activities in this lesson.
3. Be creative. Those who are good at writing and arts can make an acoustic
poem using the word “Wellness” and create a collage or poster illustrating
the wellness theme.
4. Your creative product or output will be displayed in class.
5. Have a discussion on ways to stay fit and healthy.

Sample Format of a Wellness Plan

Areas I will improve/maintain My fitness test Activities I will indulge in

results

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 Assessment

Multiple Choice. Choose the letter of the best answer. Write the chosen letter on a
separate sheet of paper.

1. The purpose of recreational activities is _______.

a. To refresh oneself
b. To boost our immune system
c. To intensify aggressiveness
d. To alleviate one’s confidence

2. In the FITT principle of training, what does “I” stand for?

a. Intensity c. Indoor
b. Integrity d. Instant

3. In watching TV, the rate of perceived exertion is __________.

a. 1 c. 4-6
b. 2-3 d. 7-8

4. In doing recreational activities, which of the following should be considered?

a. Enjoyable and fun c. Boring and tiresome
b. Busy and hectic d. Playful and exciting

5. Referring to the RPE chart, what is the rate of a person who feels almost
impossible to keep going?
a. 4-6 c. 9
b. 7-8 d. 10

6. What refers to “how long you should engage in a specific physical activity”?
a. Frequency c. Time
b. Intensity d. Type

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

workouts per week?
a. 3 c. 5
b. 4 d. 6

8. What do you call the activities done during one’s leisure time?
a. Extracurricular activities c. Fitness activities
b. Recreational activities d. Curricular activities

9. In the FITT principle, which of the following refers to “how often you involve
yourself in regular physical activity”?
a. Frequency c. Time
b. Intensity d. Type

11
10. In fitness walking, what component of physical fitness is developed?
a. Speed c. Flexibility
b. Agility d. Cardiovascular Endurance

11. 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 bodyweight
c. To keep a physically fit and healthy body
d. To have fun, enjoyment and socialization

12. Walking is generally considered as _______________________ physical activity.

a. Low intensity c. High intensity
b. Moderate intensity d. Hard intensity

13. Which of the following can help you determine which fitness and recreational
activities are realistic for you?
a. Cost c. Social needs
b. Skills and attitudes d. Fitness level

14. What FITT principle refers to “what kind of exercises you should perform”?
a. Frequency c. Time
b. Intensity d. Type

15. An individual is opted to rest or have easy days in between work out _______.
a. To avoid muscle soreness and injury
b. To allow muscle growth and development
c. To promote healthier body
d. To allow the body to recover

12
 Additional Activities

Activity 7: MY RECEATIONAL ACTIVITY DIARY

I. Objective:
To monitor daily engagement in different recreational activities.

II. Material/s:
 recreational activity diary form
 pen

III. Procedure:

1. Get a copy of the recreational activity form.

2. You are requested to log to your recreational activities daily.
3. Explain how you engage in those activities and indicate the
amount of time you devote to each activity.
4. You are encouraged to design your own diary following the given
format.
5. You will submit your diary to your teacher every week for weekly
entry in the diary.

My Recreational Activity

Date: _________________
Day: __________________

Dear Diary,

Today, I engaged in the following recreational activities:

___________________________________________________
___________________________________________________
___________________________________________________
___________________________________________________

Very Truly Yours,

__________________
(write your code name)

13
 Rubrics for Scoring Your Recreational Activity Diary

Criteria Level of Performance Weight Score

Engagement 4 3 2 1
in various There are There are 6 There are 5 There are
recreational more than to 9 different only 1 to 2
activities 10 different recreational recreational recreational
listed in the recreational activities activities activities 50%
Recreational activities listed in the listed in the listed in the
Activity listed in the diary. diary. diary.
Diary diary.

Format and The diary is The diary is The diary is The diary
Design of presented presented presented did not
Diary following following following the follow the
the format the format format given right format
given and given and and shows given and
there is shows good rather show very
outstanding creativity in limited little
creativity in design and creativity in creativity in 30%
design and presentatio design and design and
presentatio n. presentation presentatio
n. . n.

Submission Submitted Submitted Submitted 2 Submitted 3

of the Diary on time one day days after or more
(immediatel after the the given days after 20%
y after 7 given deadline. the given
days. deadline. deadline.

14
 15
Assessment What’s New What I Know
1. B Activity 1 1. B
2. B 2. B
1. RA
3. A 3. A
2. RA
4. C 4. C
3. RA
5. D 5. D
4. NR
6. C 6. C
5. NR
7. B 7. B
6. RA
8. B 8. B
7. RA
9. B 9. B
8. RA
10.D 10.D
9. RA
11.A 11.A
10.NR
12.D 12.D
13.A 13.A
Activity 2
14.D 14.D
*answers may vary
15.C 15.C
What’s More
What I Have Learned *answers may vary Additional
*answers may vary Activities
*answers may vary
What I Can Do
*answers may vary
Answer Key
References:

 Callo et al., Physical Education and Health Learner’s Material (Vibal

Group, Inc., 2015), pg. 70 -100
 Darilag et al., Enjoy Life with P.E. and Health TextbooK (SD
Publications, Inc. 2009), pg. 41 - 47
 Sedigo et al., Honing Your Skills Through MAPEH Fourth Year (JO-ES
Publishing House, Inc.), pg. 267 – 278
 Internet source, retrieved last May 29, 2020; 13:05 from
https://en.m.wikipedia.org/wiki/Yoga_as_exe

For inquiries and feedback, please write or call:

Schools Division of Ilocos Norte – Curriculum Implementation Division

Learning Resource Management Section (SDOIN-CID LRMS)

Office Address : Brgy. 7B, Giron Street, Laoag City, Ilocos Norte
Telefax : (077) 771-0960
Telephone No. : (077) 770-5963, (077) 600-2605
E-mail Address : [email protected]
Feedback link: : https://bit.ly/sdoin-clm-feedbacksystem

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