MANDAUE CHRISTIAN SCHOOL, INC.

P. Burgos St. Alang-Alang Mandaue City 6014

School ID 404573

Third Quarter

P.E
GRADE 10

Prepared by:
Sir Alevar John S. Amolat
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Course Description
The learner demonstrates an understanding of societal fitness in promoting an active lifestyle.

Content Standard
 The learner demonstrates an understanding of lifestyle and weight management to promote societal fitness.

Performance Standard
The learner will be able to:
 maintains an active lifestyle to influence the physical activity participation of the community and society.
practices healthy eating habits that support an active lifestyle

Biblical Integration
It is God who created us human beings (Gen 1.27). He knew and formed our outer and inner being (Ps.139.13-16). We were
God’s masterpiece until sin came into the world and brought death to mankind (Gen.3.6, Rom. 5.12, 1 Cor.15.21). Thus, our
bodies are deteriorating (2 Cor.4.16) and our hearts are being deceived (Jer.17.9). Through faith in Christ Jesus, our bodies
are redeemed (Rom.8.10-11, 1 Pet.1.18-19). It is our responsibility to take good care of it and use it to glorify God. (Rom. 12.1-
21, 1 Cor. 6.19-20; 10.31). When Jesus comes again, he will restore our bodies to his perfect design (1 Cor. 15.35-49, Phil. 3.21)

UNIT 3
Active Recreation: Fitness Activities

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Quarter 3|Lesson 1| Weeks 1-2

Topic: Strength Training

Learn about It!

Strength refers to the ability of the body to lift heavy weights. Strength training refers to the activities that
may help the body get stronger.

The Physical Activity Pyramid shows that training for strength and muscular endurance should be done 2 to 3
times a week. There should be a gradual increase in the intensity of the workout. This means that if an
individual starts lifting weight at 10 lbs., he may increase his weight to 15 lbs once the body adapts to the
training program. Two to four sets with 8-12 repetitions are advisable for a teenage body.

As a Grade 10 student, you can design your training program. Below are the basic principles that an individual
needs to consider in creating a strength training program:

1. Principle of Individuality - This principle states that each one of us is unique by gender, biological age,
training age, body shape and size, race, and many more. For example, if a person follows a training
program and this person has improved a lot in terms of strength. It doesn’t mean that another person
can copy his program and get the same results.

2. Principle of Specificity - In this principle, the training program should be specific to the target muscle
group. The exercises included in the training program should be specific also to the movement of the
sport or activity. For instance, if you are into the sport of rowing, you should be using a rowing machine
to mimic the movement of rowing a boat.

3. Principle of Progression - From the root word “progress,” an individual should start from the basic skills
and gradually progress to a tougher training routine to reach a goal. For example, a person may want
to finish a marathon (43 km.). This individual should start practicing from a 3 km distance, then progress
to 5km. After 5 km is 10 km until he reaches his aim of 43km. This person must train for endurance.

4. Principle of Overload - This principle states that if an individual wants to achieve progress, he must add
intensity or frequency to the program.

5. Principle of Adaptation - This principle emphasizes that the body adapts to certain stress.

6. Principle of Recovery - The body in its natural form can repair its own.
Rest and recovery are important in a strength training program.

7. Principle of Reversibility - This principle says that if a person stops training, he will lose what he started.
This is the reason why athletes should do active recovery even if it’s the off-season.
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Benefits of Strength Training

● Strength training may reduce injury.

● Training the back muscles may reduce the risk of
having back problems and osteoporosis.
● For athletes, strength training improves athletic
performance.
● Strength training may help you control your weight.
Thus, it may help you feel and look better.

Quarter 3|Lesson 2| Weeks 3-4

Topic: Running and Walking for Fitness

Learn about It!

Walking and Running
Walking is a basic movement that a human being can do. If you need to grab food from the bedroom to the
kitchen, you walk. If you need to get to the car, you walk. You walk slowly when you are tired. You walk fast
when you are in a hurry.

Walking and Running both enhance cardiovascular fitness.

Again, cardiovascular fitness refers to the ability of the heart
to supply oxygen throughout the body; and the body’s ability
to use this oxygen during activities.

According to the Physical Activity Pyramid, walking is placed

at the bottom part. This means that walking should be done
every day, without limit as to how long or how far one should
walk. On the other hand, running is at the second level of the
Physical Activity Pyramid, along with selected recreational
activities. Aerobic exercises like running should be done 3 to
5 times a week within 20 minutes or more. If an individual wants to burn more calories, he must run. Running
burns 300 calories when done in 20 minutes. Walking burns 100 calories when done within 15 minutes.
Benefits of Walking and Running

● Since it enhances the cardiovascular system, it also enhances heart functions.

● Walking and running help maintain our ideal body weight.
● It helps in preventing unwanted diseases since it keeps the body active.
● It also increases stamina.
● When you walk or run with someone else, it promotes socialization.

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Quarter 3|Lesson 3| Weeks 6

Topic: Yoga

Learn about It!

Yoga is a type of exercise that helps an individual develop flexibility, strength, and balance.

Types of Yoga
There are many types of yoga, but we will discuss the most common
types.
1. Ashtanga Yoga - This type of yoga is challenging as it
requires different types of yoga poses continuously.
2. Bikram Yoga - This requires you to stay in a hot room while
doing 26 types of poses.
3. Hatha Yoga - This type focuses on beginners learning to do
basic poses.
4. Power Yoga - This is a challenging yoga that requires you to move from one pose to another. Its focus
is upper body strength, flexibility, and balance.
5. Viniyoga - This focuses on the movement of your breath in each part of the body. This is ideal for
beginners.
Benefits of Yoga
● It requires proper breathing and meditation which will make someone calm and relaxed.
● With the help of yoga, an individual’s posture will also be corrected as they need to strengthen their
core.
● Yoga is good for the heart as it slows the heart rate and lowers the blood pressure.

Quarter 3|Lesson 4| Weeks 7

Topic: Group Exercises

Learn about It!

Group exercise
Group exercise pertains to exercises performed by a group of people. There are several examples of group
exercises depending on the target benefits. If an individual wants to develop cardiorespiratory endurance,
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Zumba and Hip-hop classes are appropriate. If an individual wants to build his strength, Pilates is a good
example of it. For flexibility training, Yoga is a good example which was
discussed earlier in this unit. Further details for each class will be discussed in this lesson.

Zumba
Zumba is a fitness dance that combines Latin and various
international music. It is a combination of low-intensity and
high-intensity rhythm.

Benefits of Zumba
● Sometimes, resistance or strength training is
incorporated into Zumba.
● Zumba is a type of aerobic exercise which means it
requires a lot of oxygen when being used as a workout.
Furthermore, Zumba promotes cardiovascular fitness,
strengthens the heart, keeps your weight ideal, and
enhances mood.
Hip-hop

Hip-hop dance started around the 1970s. Dance moves such as

breaking, locking, and popping are popular. Locking is a sudden
pause in movement. Popping is a sudden contraction followed
by a quick release as in popping. Hip-hop is known to have
battles or showdowns of dance moves between two groups.

Pilates

Pilates is an exercise that focuses on the abdomen and pelvis, as well as targeting good posture. It requires
proper technique and correct breathing. If a person is planning to try this exercise, better to start slowly.
Flexibility and joint mobility will be enhanced also. Pilates can be done in 45 minutes to more.

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Reference:
Quipper Philippines E-book. [Link]

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