P.E Grade 10

Activity 2: Voluntary Physical Activity Participation You will extend your commitment in fitness development with your family andother families in the community by participating voluntarily in various physical activitiessuch as fun runs, barangay palaro, aerobics, etc.I. Objectives: To show appreciation of the value of active recreational activities in improving fitness To participate actively in recreational activities voluntarilyDEPED COPYII. Materials/Equipment: • copy of assessment tool • photos • notebook and penIII. Procedure: 1. Extend your fitness commitment to your family and/or the community in your free time. 2. Fill out the Activity Participation for Fitness Advocacy. Activity Participation for Fitness AdvocacyDate Activity Nature of Participation Organizers/ (participant or Sponsoring organizer) Individuals/Groups 46 All rights reserved. No part of this material may be reproduced or transmitted in any form or by any means -electronic or mechanical including photocopying – without written permission from the DepEd Central Office. First Edition, 2015.

DEPED COPYSUMMATIVE TEST Your final challenge is to pass the following test. It will assess the knowledge, processes, and understanding you have acquired on active recreational activities. Answer this in your activity notebook. Good luck! Error Identification: Read the statements carefully. If the statement is false, choose the word/s that make/s the statement false. If the statement is true, write NA for “not applicable.” Do this in your activity notebook. 1. Vigorous physical activity is always recommended for a beginner. 2. Convenience and personal preference are some of the factors affecting food choices. 3. Exercise for a healthy lifestyle should be done at most three times a week. 4. BMI is dependent on a person’s height and weight. 5. If the goal is weight loss, a person should minimize energy expenditure. 6. Non-communicable diseases could be affected by genetics. 7. Changes in a person’s lifestyle only affect the physical aspect. 8. Active recreational activities are recommended for the promotion of health because they are enjoyable and effective in keeping the body in motion. 9. Dieting is not as effective as participating in regular physical activity when trying to lose weight. 10. Basic skills in basketball include behind-the-back dribble, dunk, and alley hoop. SUMMARY The value of having a healthier lifestyle through participation in physical activities and eating healthier should be everybody’s priority. Even at a young age, you need to take care of yourself by exercising your body and by making the proper food choices. Being as healthy as you are now will not only be of value to you but to others and to the society as well. 47 All rights reserved. No part of this material may be reproduced or transmitted in any form or by any means -electronic or mechanical including photocopying – without written permission from the DepEd Central Office. First Edition, 2015.

GLOSSARY activities that require large body movements such as Active recreational running, throwing, or jumping or those that are sports- activities specific Agility skill-related component of physical fitness that refers to Body Mass Index the ability to start (or accelerate), stop (or decelerate and (BMI) stabilize), and change direction quickly, while maintaining posture Cardiovascular endurance a rough measure of body composition that is useful for classifying the health risks of body weight; also based on the concept that a person’s weight should be proportional to height; calculated by dividing your body weight (expressed in kilograms) by the square of your height (expressed in meters) the ability of an individual to perform prolonged work continously, where the work involves large muscle groupsDEPED COPYCoordination skill-related component of physical fitness that refers to theEating habits ability to perform complex motor skills with a smooth, flowFITT formula of motion patterns of behavior with regards to eating like choosing available food, preparing it, deciding where to eat, which rules to follow, and who to dine with stands for frequency, intensity, time, and type Frequency part of the FITT formula that refers to number of training sessions that are performed during a given period (usually Health-related one week) components ofphysical fitness those components that contribute to the development of health and functional capacity of the body such as Intensity cardiovascular strength, cardiovascular endurance, muscular strength, muscular endurance, flexibility, and body composition part of the FITT formula that refers to an individual’s level of effort, compared with their maximal effort, which is usually expressed as a percentageLifestyle the way in which an individual lives; includes the typical patterns of an individual’s behavior like everyday routine at home, in school, or at work; eating, sleeping, and exercise habits, and many others; are related to elevated or reduced health risk 48 All rights reserved. No part of this material may be reproduced or transmitted in any form or by any means -electronic or mechanical including photocopying – without written permission from the DepEd Central Office. First Edition, 2015.

Non-communicable diseases that are not passed from person to person; diseases (NCDs) also known as chronic diseases; includes cardiovascular diseases (like enlargement of the heart and hypertension), Physical fitness cancer, chronic respiratory diseases (such as chronic tests obstructed pulmonary disease and asthma) and diabetes tests that gauge your fitness level; may be health-related and skill-relatedRate of Perceived an assessment of the intensity of exercise based on how Exertion (RPE) the participant feels; basically a subjective assessment of effort which ranges from 6 (very, very light) to 20 (very, very Recreation hard) with 1 point increments in between activities activities done during one’s leisure time both for relaxationRegular moderate and enjoyment; may require large body movements such physical activity as running, throwing, or jumping or small body movements such as playing board games, doing arts and crafts, and Risk factors many others being active for 30 minutes to 1 hour, doing physical Skill-related activities that elevate your heart rate more than you are components of used to; being active in most, if not all, days of the week, physical fitness about 3-4 times per week or more variables in your lifestyle and genetics that may lead to certain diseases; include age, gender, nutrition, body weight, physical activity, and health habits, etc (i.e. stress, unhealthy diet, physical inactivity, exposure to tobacco smoke or the effects of the harmful use of alcohol) components that contribute to the development of skills; include agility, balance, coordination, power, reaction time, and speedDEPED COPY Time part of the FITT formula that refers to timeframe of a workout (including warm-up and cool-down) or the length of time Type spent in training Warm upWeight Gain part of the FITT formula that refers to mode of physicalWeight Loss activity Weight preliminary activity done to prepare the body for actualMaintenance physical activity; can be general or sports-specific energy consumed is greater than energy expended (i.e. more food intake but less physical exertion) energy consumed is less than energy expended (i.e. more physical exertion but less food intake) energy consumed equals energy expended (i.e. physical exertion is the same with food intake) 49 All rights reserved. No part of this material may be reproduced or transmitted in any form or by any means -electronic or mechanical including photocopying – without written permission from the DepEd Central Office. First Edition, 2015.

DEPED COPYREFERENCES 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. Seizer, F., & Whitney, E. (2003). Nutrition: Concepts and Controversies (9th ed.). Australia: Wadsworth. Sizer, F. S., Piché, L. A., Whitney, N. S. (2012). Nutrition: Concepts and Controversies (2nd ed.). Ontario: Nelson Education Ltd. http://sportsmedicine.about.com/od/tennisinjuries/a/tennisinjuries.htm http://www.livestrong.com/article/361956-badminton-drills-lead-up-games/ http://www.stopsportsinjuries.org/ www.sportsinjurybulletin.com/archive/table-tennis.php‎ www.who.int/mediacentre/factsheets/fs355/en/‎ 50 All rights reserved. No part of this material may be reproduced or transmitted in any form or by any means -electronic or mechanical including photocopying – without written permission from the DepEd Central Office. First Edition, 2015.

DEPED COPY 10 Physical Education Learner’s Material Unit 2 This book was collaboratively developed and reviewed by educators from public and private schools, colleges, and/or universities. We encourage teachers and other education stakeholders to email their feedback, comments, and recommendations to the Department of Education at [email protected]. We value your feedback and recommendations. Department of Education Republic of the Philippines All rights reserved. No part of this material may be reproduced or transmitted in any form or by any means -electronic or mechanical including photocopying – without written permission from the DepEd Central Office. First Edition, 2015.

Physical Education and Health – Grade 10Learner’s MaterialFirst Edition 2015ISBN: Republic Act 8293, section 176 states that: No copyright shall subsist in any workof the Government of the Philippines. However, prior approval of the government agency oroffice 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 ofroyalties. Borrowed materials (i.e., songs, stories, poems, pictures, photos, brand names,trademarks, etc.) included in this book are owned by their respective copyright holders.DepEd is represented by the Filipinas Copyright Licensing Society (FILCOLS), Inc. in seekingpermission to use these materials from their respective copyright owners. All means havebeen exhausted in seeking permission to use these materials. The publisher and authors donot represent nor claim ownership over them. Only institutions and companies which have entered an agreement with FILCOLSand only within the agreed framework may copy from this Learner’s Material. Those whohave not entered in an agreement with FILCOLS must, if they wish to copy, contact thepublishers and authors directly. Authors and publishers may contact FILCOLS at [email protected] or (02) 439-2204.Published by the Department of EducationSecretary: Br. Armin A. Luistro FSCUndersecretary: Dina S. Ocampo, PhDDEPED COPY Development Team of the Learner’s MaterialConsultant: Grace Reyes-Sumayo and Hercules CallantaAuthors: Lualhati F. Callo, Mark Kenneth S. Camiling, Johannsen C. Yap, Janeth P. Cagulang, Jose C. Doria, Encarnita Deveraturda, Jo-Ann G. GreciaEditor: Mercedes ManguerraReviewers: Carol Manalaysay, Jhovelyn Espiritu, Alcar Saraza, Jerry Ymson, Grace Duka-Pante, Salve Favila, Lordinio VergaraLayout Artist: Aileen N. Ilagan, Donna G. RomeroIllustrators: Noel E. Sagayap, Jose Leo Vic O. Albaño, Jason O. Villena, Fermin Fabella, Hadji S. MendozaManagement Team: Jocelyn DR. Andaya, Elizabeth G. Catao, Jose D. Tuguinayo Jr., Marivic B.Tolitol, Jerry F. CraususPrinted in the Philippines by ____________Department of Education-Instructional Materials Council Secretariat (DepEd-IMCS)Office Address: 5th Floor Mabini Building, DepEd Complex Meralco Avenue, Pasig City Philippines 1600Telefax: (02) 634-1054, 634-1072E-mail Address: [email protected] All rights reserved. No part of this material may be reproduced or transmitted in any form or by any means -electronic or mechanical including photocopying – without written permission from the DepEd Central Office. First Edition, 2015.

DEPED COPY INTRODUCTION Your Engagement in active recreation, sports, physical activities, and understanding of health concepts will contribute to your sense of social connectedness and help you assume greater responsibility through a variety of roles as you participate in a real world situation. The Physical Education and Health modules are uniquely crafted to explore your greatest potential and promote lifelong skills through active participation in the different learning experiences. Emphasis is placed on combining tactical knowledge that you will acquire, and the development of skills for a better performance and achievement of the expected learning outcomes. This module is designed to provide and equip you with knowledge, skills, and habits that will enable you to achieve competence in maintaining your health and physical condition. The domain in Physical Education focuses on the importance of a healthy lifestyle and physical activity through active recreation such as sports, fitness, street dance and hip-hop dance, while Health Education emphasizes on the development of the proper skills of a health-conscious consumer, lifelong participation in health trends, issues and concerns in health care, and planning for a health career. Each module follows a standard format or pattern with a short overview of the lesson, content and performance standards, pre-assessment and instructional activities categorized into four levels: What to Know, What to Process, What to Understand, and What to Transfer. Every level provides activities that will allow you to experience meaningful and varied learning. Your involvement in the different tasks can take many forms, ranging from self-reflection and group tasks to beyond the classroom learning activities. Like any good material, you will also be assessed and evaluated to ensure that you will have a thorough grasp of the lesson before tackling the next activity. Your deeper understanding of the lesson will help you gain more relevant skills and information, preparing yourself for the challenges of the world. As you start putting life into this module, you will discover many great opportunities and learning experiences that will change the way you spend your time. You need to visualize a better version of yourself and aspire to achieve a holistically healthy you. Come on. Let’s get started! iii All rights reserved. No part of this material may be reproduced or transmitted in any form or by any means -electronic or mechanical including photocopying – without written permission from the DepEd Central Office. First Edition, 2015.

DEPED COPY Table of Contents PHYSICAL EDUCATIONUnit 2: Active Recreation (Fitness) ...................................................................... 51 Introduction ....................................................................................................... 52 Learning Competencies .................................................................................... 53 Pre-Assessment................................................................................................ 53 Part I: What to KNOW....................................................................... 56 Part II: What to PROCESS................................................................ 70 Part III: What to REFLECT and UNDERSTAND .............................. 96 Part IV: What to TRANSFER ............................................................ 99 Summary........................................................................................................ 102 Summative Test............................................................................................. 103 Glossary......................................................................................................... 103 References..................................................................................................... 104 All rights reserved. No part of this material may be reproduced or transmitted in any form or by any means -electronic or mechanical including photocopying – without written permission from the DepEd Central Office. First Edition, 2015.

DEPED COPY Unit 2: Active Recreation (Fitness) 51 All rights reserved. No part of this material may be reproduced or transmitted in any form or by any means -electronic or mechanical including photocopying – without written permission from the DepEd Central Office. First Edition, 2015.

Module No.: 2 Number of Sessions: 8 CONTENT STANDARD PERFORMANCE STANDARDThe learner . . . The learner . . . • demonstrates understanding of • maintains an active lifestyle to lifestyle and weight management to promote societal fitness influence the physical activity participation of the community and society • practices healthy eating habits that support an active lifestyleI. Introduction Fitness is a universal concern. In whatever activities and undertakings youdo, your fitness should always be taken into account if you are to perform themeffectively and efficiently. Fitness is not only for athletes, sportsmen, PE teachers andfitness instructors but also a concern for students, parents and other members of thecommunity. If we are to become strong and productive members of our community,we must address the very basic requirement of such goal, the sustaining base of anyendeavor we undertake, fitness. This module introduces you to the importance of a healthy lifestyle and weightmanagement in the enhancement of your fitness. You will be provided with a variety offitness activities such as strength training, running, walking, yoga, and aerobic danceexercises which will in 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. Itis expected thereafter that such fitness and health practices will be observed andfollowed by you to influence the lifestyle of people in your community.DEPED COPY 52 All rights reserved. No part of this material may be reproduced or transmitted in any form or by any means -electronic or mechanical including photocopying – without written permission from the DepEd Central Office. First Edition, 2015.

DEPED COPYII. Learning Competencies The learner: • asseses physical activity, exercise and eating habits • determine risk factors for lifestyle diseases (obesity, diabetes, heart disease) • engages in moderate to vigorous physical activities for at least 60 minutes a day in and out of School • applies correct techniques to minimize risk of injuries • critique media information on fitness ang physical activity issues • expresses a sense of purpose and belongingness by participating in physical activity related community services and programs III. Pre-Assessment Multiple Choice: Encircle the letter that best corresponds to your answer in a given statement. 1. How can one maintain an ideal body weight? a. Follow the latest diet fads b. Balance the amount of food you eat with regular physical activity c. Consult a doctor about an effective diet pill that you can take d. Believe in the power of your genes 2. A desirable level of fitness can be achieved through at least how many workouts per week? a. 3 b. 4 c. 5 d. 6 3. People who lead sedentary lifestyles are often referred to as a. couch potatoes b. athletes c. physically fit d. low-health-risk people 4. Which of the following is not a positive outcome of personal fitness? a. improved physical appearance b. enhanced self-esteem c. hypertension d. stress reduction 53 All rights reserved. No part of this material may be reproduced or transmitted in any form or by any means -electronic or mechanical including photocopying – without written permission from the DepEd Central Office. First Edition, 2015.

DEPED COPY5. Which of the following can help you determine which fitness and recreational activities are realistic for you? a. cost b. skills and attitude c. social needs d. all of the above 6. How many servings from the bread, rice, cereal and pasta group should you eat each day? a. one b. two to three c. four to five d. six to eleven 7. Which of the following is an example of a passive warm-up exercise? a. toe touch b. whirlpool bath c. walk around the gym d. basketball lay-ups 8. Which of the following would not be a benefit of walking? a. helps with weight management b. lowers blood pressure c. it is a high impact exercise d. builds aerobic fitness 9. People who are physically active throughout their lives may add about ____ year(s) to their life expectancy. a. 1 b. 1.5 c. 2 d. 2.5 10. Which of the following is not a fitness benefit of Yoga exercise? a. improves posture and balance b. high risk of injuring the muscles and the ligaments c. best way to build core strength d. increases one’s flexibility and muscular strength 11. Which of the following will not improve your personal fitness program? a. exercising at moderate intensities b. starting slowly c. engaging in high-impact, weight bearing activities d. making your program convenient 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 body weight c. keep a physically fit and healthy body d. have, fun, enjoyment and socialization 54 All rights reserved. No part of this material may be reproduced or transmitted in any form or by any means -electronic or mechanical including photocopying – without written permission from the DepEd Central Office. First Edition, 2015.

DEPED COPY 13. In performing hip-hop aerobics, what fitness component is required of you? a. agility b. power c. speed d. coordination 14. Which of the following is not a health-related physical fitness test? a. sit and reach b. 50- meter run c. sit-up d. push-up 15. Your body composition is influenced by which of the following? a. genetics b. age c. gender d. all of the above 16. Which of the following signs or symptoms is not characteristic of bulimia? a. depressed mood b. noticeable weight loss or gain c. lack of concern about weight d. habit of visiting the bathroom immediately after meals 17. Which of the following food groups should be consumed sparingly? a. fats, oils, and sweets b. fruits c. vegetables d. milk, yogurt, and cheese 18. You are invited to talk on how to prevent diseases and live a healthy and quality life. What would be the focus of your talk? a. nutrition and physical activity of the family b. health background of the family c. lifestyle and behaviour of the family d. environment where the family lives 19. Your friend Kaye is overweight and she wants to start her weight loss program. What strategies and advice would you give her? a. Avoid automatic eating while watching the television, reading or studying. b. Try “junior size” instead of “super size”, use smaller plates, bowls, cups, or glasses. c. Incorporate easy and enjoyable exercises into the program to be motivated. d. All of the above 20. What term/s describe/s the use of barbells, dumbbells, and machines to improve fitness, health and appearance? a. body building b. strength and conditioning c. weight training d. weight lifting 55 All rights reserved. No part of this material may be reproduced or transmitted in any form or by any means -electronic or mechanical including photocopying – without written permission from the DepEd Central Office. First Edition, 2015.

Now, check the result of your pre-assessment from your teacher and get readyfor the succeeding activities.INSTRUCTIONAL ACTIVITIES Part I: WHAT TO KNOW What is your personal understanding of health and fitness? Do you practice healthy living or are you someone who does not care at all. Welcome to the first part of your journey on active recreation fitness lessons. In this phase, you will be exposed to a variety of activities that would help you understand the importance of a healthy lifestyle and weight management. From here, discussion of physiological signs and symptoms calling for lifestyle and weight managementwill be discussed so that you will understand clearly how these can affect your havinga totally fit and healthy body. Finally your knowledge about the lesson will help youstart building your own personal fitness and wellness goals by engaging in activefitness recreational activities. So, get ready to be fit and healthy! Let’s get started withyour fitness journey!Activity 1: FITNESS SURVEY In this activity, you will be asked to reflect on your fitness habits.I. Objective: To describe your health and fitness habits and how it can affect your lifestyleII. Materials: • pen • activity notebookIII. Procedure: 1. Reflect on the different phyiscal activities you have participated in during the past years of your life. 2. Using the questionnaire below, put a check (/) mark on the appropriate column. 3. Tally the number of Yes and No answers. Discuss in class why you answered a Yes or a No.DEPED COPYAre you into... ? Yes No• Walking/Jogging• Biking• Hip-hop dancing• Playing badminton 56 All rights reserved. No part of this material may be reproduced or transmitted in any form or by any means -electronic or mechanical including photocopying – without written permission from the DepEd Central Office. First Edition, 2015.

Are you into... ? Yes No• Playing volleyball/ basketball• Swimming• Strength training• Aerobics exercise• Ballroom dancing• Hiking• Yoga exercises• Zumba exercise• Malling• HikingDEPED COPY Your way of life, simply termed as lifestyle, has great influence on your healthand fitness. Are you ready to discover more about your fitness journey? Answerthe wellness lifestyle questionnaire below to analyze your current lifestyle habits.Reflective Questions: 1. How do you feel about the different activities you are engaged in? 2. What influences your choice of physical activity? 3. What challenges do you encounter in performing the activities? 4. How do these activities affect you and your lifestyle? 5. How do you benefit from engaging in these activities? Activity 2: START BEING FIT – STRETCH IT OUT In this activity, you will perform basic stretching and warm-up exercises to condition your body in performing a variety of fitness activities in this module. The Warming Effect An effective warm-up exercise should: 99 Increase blood flow to the muscles; 99 Increase muscle elasticity; 99 Gently raise heart rate; 99 Increase mental alertness; and, 99 Increase core body temperature. I. Procedure: 1. Perform the following warm-up exercises with the help of your teacher. 2. Observe proper posture and correct execution in doing the different exercises. 57 All rights reserved. No part of this material may be reproduced or transmitted in any form or by any means -electronic or mechanical including photocopying – without written permission from the DepEd Central Office. First Edition, 2015.

DEPED COPYa. Neck Stretch • Bend your head forward and slightly to the right. • With your right hand, gently pull your head downward to stretch your neck. • Hold for about 16 counts. Repeat on the opposite side. b. Shoulder Rolls • Stand in upright position. Roll shoulders in circular motion forward to backward. c. Side Arm Stretch • Stand in upright position. Extend the right arm to the left. Use the left arm/hand to gently push the right arm towards the body to straighten and stretch it. Hold the stretch for 16 counts. Repeat on left arm. d. Tricep Stretch • Extend one hand down the center of your back, fingers pointing downward. • Use the other hand to grasp the elbow and stretch your tricep muscle. • Hold the stretch for 16 counts. Repeat on the opposite arm. 58 All rights reserved. No part of this material may be reproduced or transmitted in any form or by any means -electronic or mechanical including photocopying – without written permission from the DepEd Central Office. First Edition, 2015.

DEPED COPY e. Hamstring Stretch • Stand with your feet shoulder-width apart, one foot extended half a step forward. • Keeping the front leg straight, bend your rear leg, resting both hands on the bent thigh. • Stretch the hamstring muscles. Hold the stretch for 16 counts. Repeat on the opposite leg. f. Quadricep Stretch • Stand near a wall or a piece of sturdy exercise equipment for support. • Grasp your ankle and gently pull your heel up and back until you feel a stretch in front of your thigh. • Hold for about 16 counts. Switch legs and repeat. g. Outer Thigh Stretch • Sit on the floor. Extend your legs in front of your body. • Bend right knee, cross right foot over left knee and place on the floor. • Place left elbow on right knee. • Keep abdominal muscles tight and back straight. Keep shoulders back and chin up. • Place right arm behind your right hip on floor for support. • Gently twist waist and shoulders to the right, looking behind the right shoulder. • Feel the stretch in the right outer thigh. • Inhale (breathe in) through your nose, and exhale (breathe out) through your mouth, as you complete this stretch. • Hold this stretch for 16 counts. • Repeat on the opposite side to stretch your left outer thigh. 59 All rights reserved. No part of this material may be reproduced or transmitted in any form or by any means -electronic or mechanical including photocopying – without written permission from the DepEd Central Office. First Edition, 2015.

h. Inner Thigh Stretch • Stand upright, with both feet facing forward, double shoulder-width apart. • Place your hands on your hips, in order to keep your back straight, slowly exhale, taking your body weight across to one side. • Avoid leaning forward, or taking the knee of the bent leg over your toes. As you increase the stretch, the foot of the bent leg should point slightly outward. • Repeat on the opposite side.i. Calf Stretch • Begin this calf stretch with your hands against the wall and your leg to be stretched behind you. • Keep your heel down, knee straight and feet pointing forwards. Gently lunge forwards until you feel a stretch in the back of your calf or knee. • Hold for 16 counts and repeat with the other leg.DEPED COPYj. Knee Bends/Squat• Plant your feet flat on the ground, aboutshoulder-width apart.• Point your feet slightly outward, not straightahead.• Look straight ahead. Bend your knees as ifyou were going to sit back in a chair, keepingyour heels on the floor.• Never let your knees extend beyond yourtoes.• Pull in your abdominal muscles and keepyour lower back in a near neutral position (aslightly arched back might be unavoidable).• In a controlled manner slowly lower yourselfdown so that your upper legs are nearlyparallel with the floor. Extend your arms forbalance.Other Warm-Up Exercises:a. Hip Circles h. Jog in Placeb. Alternate Cross Kicks Front i. Jumping Jacksc. March on the Spot j. Breathing Exercisesd. March Feet Apart k. Alternate Reach Upe. Knee Lifts l. Lower Back Stretchf. Alternate Toe Touches Side m. Shin Stretchg. Waist Turns 60 All rights reserved. No part of this material may be reproduced or transmitted in any form or by any means -electronic or mechanical including photocopying – without written permission from the DepEd Central Office. First Edition, 2015.

DEPED COPY Reflective Questions: 1. How did you perform the different warm-up and stretching exercises? 2. What are the benefits of warm-up and stretching exercises? Let’s continue exploring and knowing how to maintain a healthy lifestyle. Are you ready to discover more about your fitness journey? Take a look at the Healthy Lifestyle Guidelines presented in this lesson. Answer the wellness lifestyle questionnaire to analyze your current lifestyle habits. Are you already practicing some of the guidelines? If not, you’d better start now! Healthy Lifestyle Guidelines 1. Perform around 20-30 minutes of moderately intense physical activity on most days of the week. It can an accumulation of minutes for each day. 2. Eat a healthy breakfast everyday. 3. Manage stress effectively. 4. Get 7 to 8 hours of sleep per night. 5. Perform simple flexibility exercises involving all joints of the body. 6. Eat a healthy diet that is rich in whole-wheat grains, fruits, and vegetables and is low in saturated and trans fats. 7. Do not use tobacco in any form and avoid second hand smoke. 8. Maintain your recommended body weight through adequate nutrition and exercise. 9. Have at least one close friend or relative in whom you can confide in and to whom you can express your feelings openly. 10. Be aware of your surroundings and take personal safety measures at all times. Werner W.K Hoeger & Sharon A Hoeger (2013). Fitness and Wellness (10th Edition). Boston: McGraw-Hill How Active Are You? An active lifestyle is increasingly linked to health benefits. The risks to health come from being completely sedentary or mistaking a busy lifestyle for an active one. What kind of activity is right for you? Do the following physical activities in class with the help of your teacher: 1. Walk around the gym for 3 minutes 2. Jog for 2 minutes 3. Jump rope for 2 minutes 4. Do light aerobic activity for 10 minutes 5. Do cool down and relaxation exercises for 2 minutes Now that you have performed moderately intense physical activities in class, make sure to continue doing it everyday even at home to increase your fitness level. Now, let’s assess your wellness lifestyle by filling out the following questionnaire. 61 All rights reserved. No part of this material may be reproduced or transmitted in any form or by any means -electronic or mechanical including photocopying – without written permission from the DepEd Central Office. First Edition, 2015.

Activity 3: WELLNESS LIFESTYLE QUESTIONNAIRE In this activity you will be asked to assess your wellness lifestyle.I. Objective: To analyze current lifestyle habits and help determine changes necessary for future health and wellnessII. Materials: • pen • activity notebookIII. Procedure: 1. Place a check in the column corresponding to your answer for each question. Get your final score according to the guidelines provided at the end of the questionnaire. 2. Answer the following reflective questions below. DEPED COPYWellness Lifestyle Questionnaire Always Nearly Often Seldom Never (5) Always (3) (2) (1)1. I participate in vigorous aerobic activity for 20 minutes, 3x a day. (4)2. I participate in strength training exercises, 2 or more days per week.3. I perform flexibility exercises a minimum of 2x per week.4. I maintain my recommended body weight.5. I eat 3 regular meals that include a wide variety of food every day.6. I limit the amount of fats in my diet on most days of the week.7. I eat fruits and vegetables every day.8. I regularly avoid snacks, especially those high in calories and fat.9. I readily recognize problems and act on it when I am under excessive tension and stress.10. I am able to perform effective stress management techniques. 62 All rights reserved. No part of this material may be reproduced or transmitted in any form or by any means -electronic or mechanical including photocopying – without written permission from the DepEd Central Office. First Edition, 2015.

Wellness Lifestyle Questionnaire Always Nearly Often Seldom Never (5) Always (3) (2) (1)11. I have close friends and relatives with whom I can (4) discuss personal problems and approach for help when needed.12. I spend most of my leisure time in wholesome recreational activities.13. I can deal effectively with disappointments and temporary feeling of sadness, loneliness, and depression.DEPED COPY14. I can work out emotional problems without turning to alcohol or violent behavior.15. I associate with people who have a positive attitude about life.16. I do not spend time and talent worrying about failures.17. I wear a seatbelt, whenever I am in a car or vehicle.18. I do not drive under the influence of alcohol nor read, write or send text messages while driving.19. I avoid being alone in public places and staying out until midnight.20. I always keep doors and windows locked, especially when I am alone at home.21. I support community efforts to minimize pollution.22. I use energy conservation tips and encourage others to do the same.23. I study in a clean environment.24. I participate in recycling programs in my community. 63 All rights reserved. No part of this material may be reproduced or transmitted in any form or by any means -electronic or mechanical including photocopying – without written permission from the DepEd Central Office. First Edition, 2015.

How to Score 1. Enter the score corresponding to your answer for each question in the space provided below. 2. Total the score for each specific wellness lifestyle category and obtain a rating for each category according to the criteria provided below.Health- Nutrition Stress Emotional Personal EnvironmentalRelated Safety Health &Fitness Management Well-being Protection1. 5. 9. 13. 17. 21.2. 6. 10. 14. 18. 7. 11. 15. 19. 22.3. 8. 12. 16. 20. 23.4. 24.Total: DEPED COPYRating:Category Rating:Score Rating Description Your answers show that you are aware of the importance of>17 Excellent (E) this category to your health and wellness. You are putting your knowledge to work for you by practicing good and healthy habits. Your health practices in this area are good, but you have room for improvement. Look again at the items you answered with a 413 Good (G) or lower and identify changes that you can make to improve your lifestyle. Even small changes often can help you achieve better health. Your health risks are showing. You may be taking serious and<12 Needs unnecessary risks with your health. Perhaps you are not aware of Improvement the risks or what to do about them. Most likely you need additional information and help in deciding how to successfully make the (NI) changes you desire. You can easily get the information that you need to improve, if you wish. The next step is up to you. Reflective Questions 1. Are you aware of your family’s health history and lifestyle factors that may negatively affect your health and fitness? 2. Do you accumulate at least 30 minutes of moderate-intensity physical activity five days per week? 3. Do you make a constant and deliberate effort to stay healthy and achieve the highest potential for well-being? Being physically active can help you achieve a healthy weight and preventexcessive weight gain. However, physical activity is also important to all other aspectsof your health. Benefits include sleeping better at night, decreasing your chances ofbecoming depressed, and helping you look good. When you are not physically active,you are more likely to have health problems, including heart disease, type 2 diabetes,and high blood pressure. 64 All rights reserved. No part of this material may be reproduced or transmitted in any form or by any means -electronic or mechanical including photocopying – without written permission from the DepEd Central Office. First Edition, 2015.

DEPED COPY The amount of physical activity needed to manage body weight depends on calorie intake and varies a lot from person to person. Some adults will need to do more physical activity than others to manage body weight. Here’s a real life story on how Yani (a young aspirant in basketball) changed her lifestyle and later on became very much conscious on the importance of managing her weight to improve her sports performance. Read the story below and make some reflections. REAL LIFE STORY: YANI’S EXPERIENCE A couple of times over the last few years, I tried to diet. It would usually start during New Year’s Day when I would make a resolution to lose the extra weight I was carrying. For a few weeks, I would try to cut out desserts, avoid second servings, and eat less fatty food. At times when I would weigh myself, even if I thought I had really followed my routine well, the scale still wouldn’t show any difference, which was really discouraging. Sometimes when I lost a few pounds, I would look in the mirror, but I still look flabby. I didn’t consider adding any exercise to my training routine because I hate to sweat a lot. I hate being out of breath, and I hate feeling bad because I’m not able to keep up with other, more fit people. Besides, after a long day of classes and homework, I would rather spend my free time updating my Facebook account, playing video games, or watching TV. But when I tried out for my school’s varsity team , I learned about how important exercise was for proper weight management. I got motivated when I started to get serious with our basketball training. I started to lift weights, walk and jog in the gym. I tried to ignore how my teammates could lift more or run so much faster than me. Gradually, my fitness level improved. Now, several months later, my efforts have really paid off. So far, I have lost more than 30 pounds. And what’s more, getting regular exercise has helped me to be more positive and has made me feel stronger and more energetic during basketball games. I am pretty sure that exercise is going to be a lifetime habit and I will never want to go back to my couch potato ways. Assess your Behavior 1. Are you satisfied with your current body composition (including body weight) and quality of life? If not, are you willing to do something about it to properly resolve your problem? 2. Do you weigh yourself regularly and make adjustments in energy intake and physical activity habits if your weight starts to slip upward. Many people want to lose weight so they will look better. Are you one of them? The problem is that some people have a distorted image of what they would really look like if they were to reduce to what they think is their ideal weight. Hereditary factors play a big role, and only a small fraction of the population have the genes for a “perfect body.” 65 All rights reserved. No part of this material may be reproduced or transmitted in any form or by any means -electronic or mechanical including photocopying – without written permission from the DepEd Central Office. First Edition, 2015.

DEPED COPYThe question you can ask your self is: Am I happy with my weight? Part of enjoying a higher quality of life is being happy with yourself. If you are not, you either need to do something about it or to learn to live with it. The Simple Truth There is no quick and easy way to take off excess body fat and keep it off forgood. Weight management is accomplished by making a lifetime commitment to bephysically active and have proper food selection. When taking part in a weight/fatreduction program, you also have to decrease your caloric intake, be physically active,and implement strategies to modify unhealthy eating behaviors. Take a look at some weight loss strategies that would help you manage yourweight properly. Weight Loss Strategies 99 Make a commitment to change. You must accept that you have a problem and decide that you really want to change. 99 Incorporate exercise into the program. Choosing enjoyable activities, places, time, equipment, and friends to work out with will help you get motivated. 99 Avoid automatic eating. Many people associate certain daily activities with eating, for example cooking, watching television, or reading. Most foods consumed in these situations lack nutritional value or are high in sugar and fat. 99 Stay busy. People tend to eat more when they sit around and do nothing. 99 Try “junior size” instead of “super size”. People who are served larger portions eat more, whether they are hungry or not. Use smaller plates, bowls, cups, and glasses. 99 Eat slowly and at the table only. Eating at the table encourages people to take time out to eat and deters snacking between meals. After eating do not sit around the table but rather, clean up and put away the food to avoid snacking. 99 Cut unnecessary items from your diet. Substituting water for a daily can of soda would cut calories from your diet. 99 Do not serve more food than you should eat. Measure food in portions and keep serving dishes away from the table. 99 Think positive. Avoid negative thoughts about how difficult changing past behaviours might be. Instead think of the benefits you will reap, such as feeling, looking, and functioning better, plus enjoying better health and improving the quality of life. Try It!In your notebook, answer the following questions: 1. How many of the above strategies do you use to help maintain your recommended body weight? 2. Do you feel that any of these strategies specifically help you manage body weight more effectively? If so, explain why. 3. What did you realize after learning the different weight loss strategies? 66 All rights reserved. No part of this material may be reproduced or transmitted in any form or by any means -electronic or mechanical including photocopying – without written permission from the DepEd Central Office. First Edition, 2015.

Activity 4: WEIGHT MANAGEMENT: MEASURING PROGRESSI. Objective: To prepare and monitor behavioral changes for weight management.II. Materials: • pen • activity notebookIII. Procedure: Answer the following questions to know your weight management progress. Write your answers in your activity notebook.1. State your own feelings regarding your current body weight, your target body composition, and a completion date for this goal.2. Do you think you have issues about how or what you eat? If so, express your feelings about it.3. Is your present diet adequate according to the nutrient analysis?4. State dietary changes necessary to achieve a balanced diet and/or to lose weight. List specific food that will help you improve in areas where you may have deficiencies and food items to avoid or consume in moderation to help you achieve better nutrition. a. changes to make: b. food that will help: c. food to avoid:DEPED COPYBehavior Modification Progress Form Read the tips for behaviour modification and adherence to a weight managementprogram. On a weekly basis, go through the list of strategies and provide a “Yes” or“No” answer to each statement. If you are able to answer “Yes” to most questions, youhave been successful in implementing positive weight management behaviors.Strategy Date Date Date Date Date Date Date1. I have made a commitment to change.2. I set realistic goals.3. I exercise regularly.4. I have healthy eating patterns.5. I exercise control over my appetite.6. I am consuming less fat in my diet.7. I pay attention to the number of calories in my food. 67 All rights reserved. No part of this material may be reproduced or transmitted in any form or by any means -electronic or mechanical including photocopying – without written permission from the DepEd Central Office. First Edition, 2015.

Strategy Date Date Date Date Date Date Date8. I have eliminated unnecessary food items from my diet.9. I avoid automatic eating.10. I stay busy.11. I plan meals ahead of time.12. I eat slowly and at the table only.13. I do not serve more food than I should eat.14. I reward my accomplishments.15. I think positive.DEPED COPYCritical Thinking Do you consider yourself overweight? If so, how long have you had a weightproblem? What attempts have you made to lose weight, and what has worked best foryou? The risk of being obese and overweight will bring a lot of health problemsto many individuals. Read the health consequences accompanied by being obese.Manage your weight properly while you are still young and influence the people aroundyou by setting good examples on how you can be fit and healthy always. Health Consequences of Excessive Body Weight Being overweight or obese increases the risk for: • high blood pressure • type 2 diabetes • congestive heart failure • obstructive sleep apnea and respiratory problems • poor female reproductive health (menstrual irregularities) • psychological disorders (depression, eating disorders, distorted body image, discrimination, and low self-esteem) • shortened life expectancy • decreased quality of life • gallbladder diseases • stroke • gout 68 All rights reserved. No part of this material may be reproduced or transmitted in any form or by any means -electronic or mechanical including photocopying – without written permission from the DepEd Central Office. First Edition, 2015.

DEPED COPYEating disorders Eating disorders are illnesses that involve crucial disturbances in eating behaviors thought to stem from some environmental pressures. These disorders are characterized by an intense fear of becoming fat, which does not disappear even when the person is losing weight in extreme amounts. Take a look at the following eating disorders: • Anorexia nervosa – an eating disorder characterized by self-imposed starvation to lose and maintain very low body weight due to a false/distorted perception of being fat • Bulimia nervosa – an eating disorder characterized by a pattern of binge eating and purging in an attempt to lose weight and/or maintain low body weight • Binge-eating disorder – an eating disorder characterized by uncontrollable episodes of eating excessive amounts of food within a relatively short time • Emotional eating – the consumption of large quantities of food to suppress negative emotions What do you think is the key to weight management? The combination of diet and exercise leads to greater weight loss. Exercise increases the rate of weight loss and is vital in maintaining the ideal weight. Not only will exercise maintain lean tissue, but those who exercise and remain physically active for 60 or more minutes per day are able to keep their weight off. Now that you have learned that many factors that can affect one’s lifestyle and weight management, you should be aware of the importance of engaging in regular fitness activities. Are you ready to perform the variety of fitness recreation activities in this module? Let’s get started with the basics! What is your concept of active recreation? What activities should you engage in to enjoy, have fun, and maintain a fit and healthy body? Let’s define first leisure, play and recreation before we go into the different active recreational fitness activities in the succeeding lessons. Our nation’s young people are, in large measure, inactive, unfit, and increasingly overweight. Ultimately, this could have a devastating impact on our national health care budget. Young people like you can build healthier bodies and establish healthy lifestyles by including recreational activities in your daily routine. Activity 5: WORD ASSOCIATION I. Objective: To understand the concept and importance of active recreation II. Materials: • pen • meta strips III. Procedure: 1. Form three (3) groups and assign a leader. 2. Group members will be given “meta-strips” where they will write a word or phrase that can be associated with the term “ACTIVE RECREATION”. 3. Post the meta-strips on the board. 4. Summarize all the statements and come-up with a definition of “ACTIVE RECREATION”. 69 All rights reserved. No part of this material may be reproduced or transmitted in any form or by any means -electronic or mechanical including photocopying – without written permission from the DepEd Central Office. First Edition, 2015.

After discussing the concept of active recreation with your group, reflect on thebenefits listed below. Share the benefits with your family members and motivate themto be active individuals just like you.Definitions of Leisure, Play, and Recreation Concept DefinitionLeisure as timeLeisure as Leisure is time free from obligations, work, (paid and unpaid), andactivity tasks required for existing (sleeping, eating)Play Leisure is a set of activities that people engage in during free timeRecreation – activities that are not work-oriented or that do not involve life maintenance tasks such as housecleaning or sleeping. Play is an imaginative, intrinsically motivated, non-serious, freely chosen, and actively engaging activity. Recreation is an activity that people engage in during their free time, that people enjoy, and that people recognize as having socially redeeming values and generates a general sense of well- being. DEPED COPYBenefits of Recreational Activities: • 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 skills • provides alternatives to self-destructive behaviors Having fun is not the ONLY reason to engage in recreational activities!Understanding the recreation benefits is an essential component in building yourcharacter and personality. Are you ready to enjoy and be challenged with fitness and recreational activitiesin the succeeding lessons? Be prepared physically, mentally, socially and emotionally. Part II: WHAT TO PROCESS Welcome to the WHAT TO PROCESS part of your lesson! You will be performing active and fun recreational activities to enhance your fitness level and skills, and to enjoy the many benefits of engaging in regular physical activities. As you go on and overcome the challenges that you will face, you will learn that recreational activities are not just a fun and exciting part of your routine but it offers an opportunityto improve your fitness and enhance your social skills. So, what are you waiting for,start having fun and be challenged with the activities in this lesson! Stay fit and activeall the time! 70 All rights reserved. No part of this material may be reproduced or transmitted in any form or by any means -electronic or mechanical including photocopying – without written permission from the DepEd Central Office. First Edition, 2015.

How much is enough in exercise or physical activity? Are you doing the rightamount? Do you know if it is the right kind for you? Exercise or physical activity canbe compared to a medical prescription. As you plan for your workout, you should knowthe correct dosage: how often you work out; how hard you work out; length of time youwork out; and the type of activity or exercise you do. You will encounter all these in thislesson so you could be assured of an effective, safe, and active recreation and fitnessprogram. Let us start with these exercise principles.The Good Dose of Exercise You should increase the dose or amount of physical activity or exercise to seechanges in your fitness level. This is the overload principle, which is guided by theFITT Principle that is composed of the following: a. Frequency refers to how often you involve yourself in regular physical activity or exercise. b. Intensity refers to how hard you should exercise or the level of difficulty of your physical activity. c. Time refers to how long you should engage in a specific physical activity. d. Type refers to the kind of exercise or physical activity you should engage in.DEPED COPYNow, that you are guided with the FITT principle in your fitness activities, let’s getstarted!Getting Ready for the Activity!• Wear appropriate attire such as rubber shoes, socks, t-shirts, shorts, and jogging pants.• Warm up first before performing the different fitness tests and physical activities.• Follow the buddy system in performing the fitness activities. The buddy system is a partnership between the person doing the test and the person administering the test.• Check the availability and accessibility of the equipment to be used for the fitness tests.• Make sure that the facility is safe for the administration of the test.Let’s Warm-up and Stretch the Body!1. Perform the following warm-up and stretching exercises to prepare thebody.2. Use an upbeat music to be more motivated.e. Jog around the gym or field k. Tricep Stretchfor 5 minutes. l. Calf-Muscle Stretchf. Neck Rotation Exercises m. Hamstring Stretchg. Isometric Neck Exercises n. Inner Thigh Stretchh. Chin Tuck o. Buttocks Stretchi. Upper Trapezius Stretch p. Lower Back Stretchj. Lateral Arm Stretch q. Pelvic Tilt 71 All rights reserved. No part of this material may be reproduced or transmitted in any form or by any means -electronic or mechanical including photocopying – without written permission from the DepEd Central Office. First Edition, 2015.

Activity 1: LISTEN TO YOUR HEART! Most of the physical activities and exercises involve the heart and the lungs. Itis necessary to monitor how your heart is doing especially during a vigorous workout.I. Objective: To determine your resting heart rate and your maximum heart rateII. Materials: • pen • stopwatch • calculatorIII. Procedure: 1. To get your resting heart rate Purpose: To set the base or standard for evaluation purposes Directions: The best time to get it is when you wake up in the morning. Locate your radial, temporal, femoral (groin), or carotid artery with your index and middle finger. Take the rate within 15 seconds and multiply this by 4 to complete the 1 minute requirement. Record this. 2. To get your maximum heart rate (MHR) Purpose: To determine the highest rate your heart is capable of attaining Directions: Subtract your age from 220. Example: If you are 16 years old, your maximum heart rate is (220-16) = 204 bpm 3. To get your target heart rate zone Purpose: To determine your aerobic intensity according to a straight percentage of your maximum heart rate, usually within 60 to 90% Directions: Get the maximum heart rate. Multiply it by 60% (0.60) to get the lower limit. Multiply by 90% (0.90) to get the upper limit. Record your target heart rate zone. Example: • If you are 16 years old, your MHR is 204 bpm. • Determine the lower limit. (204 x 0.6) = 122.4 beat per minute • Determine the upper limit. (204 x 0.9) = 183.6 beats per minute • Thus your target heart rate for training is between 122.4 to 183.6 beats per minute.DEPED COPY Types Beats per Minute (bpm) Date1. Resting Heart Rate2. Maximum Heart Rate (MHR)3. Target Heart Rate Zone What did you notice about your heart rates? Do you think it is necessary tolearn how to estimate these types of heart rate? Why? 72 All rights reserved. No part of this material may be reproduced or transmitted in any form or by any means -electronic or mechanical including photocopying – without written permission from the DepEd Central Office. First Edition, 2015.

Activity 2: PHYSICAL FITNESS ASSESSMENT Do you have an idea of your present level of physical fitness? Evaluation ofyour current fitness level is important because it gives you important data on the areasto be improved or enhanced. This allows setting reasonable fitness goals and planningnot only suitable but enjoyable physical activities as well.I. Objective: To assess your performance in the different fitness tests My Fitness Profile in Health and Skill-Related Physical Fitness Part A Name: _______________________ Grade and Section ______ Date _________ Age: _______ Height ______ Weight______ Resting Heart Rate ____________ Maximum Heart Rate _____________________ Target Zone Heart Rate ______DEPED COPYPart BFitness Pre-Test Interpretation Date Post-Test Interpretation Date Remarks Test Score of Score Score of Score Trial Trial Trial Trial 12 12Curl-up *Push-up *Trunk Lift50-YardDash *1-FootStand*Trial 2 is not necessary with this testII. Procedure: 1. Fill in the information needed in Part A 2. Fill in the information needed in Part B by: a. Reading the procedure for each of the selected tests presented in the fitness profile b. Performing warm-up before taking the fitness test c. Performing cool-down exercises after the fitness test d. A trial is encourage for each category before proceeding to the test proper. Record the best score. When done, write the date of test, interpretation of score (with teacher’sguidance) and remarks, if any, in the appropriate cells. Find out the interpretation ofscores based on what is given in the lesson and the information given by your teacher. A. Curl-up Test Purpose: To measure muscular endurance of the abdominal muscles. Equipment: exercise mat, a measuring strip that is 30 inches long and 4.5 inches wide. Procedure: 1. Lie flat on your back with your knees bent at 140 degrees angle. Feet flat on the floor and legs slightly apart. The arms should be straight, in line with 73 All rights reserved. No part of this material may be reproduced or transmitted in any form or by any means -electronic or mechanical including photocopying – without written permission from the DepEd Central Office. First Edition, 2015.

your trunk, and palms resting on the mat.2. Have one of your partners place the measuring strip under your knees on the mat so that your fingertips rest on the edge of the measuring strip.3. Start to curl up your torso using your abdominal muscles until your fingers reach the other side of the measuring strip. Keep your heels in contact with the mat.4. Do as many curl-ups as you can with a maximum of 75. You must have about 1 curl-up every 3 seconds.5. Record your results.DEPED COPYInterpretation of Scores: Age Number of Curl-ups Boys Girls 15 16-35 18-32 16+ 18-35 18-35 Scores below the healthy zone are considered low. Source: Rainey and Murray (2007)B. Push-upsPurpose: To measure the strength of the arms and the shoulder girdleEquipment: stopwatchProcedure:1. Boys: Begin with the common push-up position. The body is supported by the hands and toes. Keep your upper body straight. Girls: Begin with the push-up position with the weight placed on hands2. and knees. Push with the arms uanretilatthaes9e0oaarnegfluel.lyPeexrtfeonrmdeads. many as you Lower the body until the elbows can in one minute.3. Count the number of repeated push-ups done correctly. Record the results.(Source: FITNESS GRAM (c) Test kit (The Cooper Institute for Aerobics, December 1999) 74 All rights reserved. No part of this material may be reproduced or transmitted in any form or by any means -electronic or mechanical including photocopying – without written permission from the DepEd Central Office. First Edition, 2015.

Interpretation of Scores:Age Number of Push-ups Boys Girls15 16-35 7-1516+ 18-35Scores below the healthy zone are considered low.Source: Rainey and Murray (2007)C. Trunk LiftPurpose: To measure the upper back and trunk flexibilityEquipment: exercise mat, rulerProcedure: 1. Begin by lying in prone position. Your legs should be straight and your hands are under your thighs. 2. Extend your arms forward with one hand placed on top of the other. 3. Lift your chin slowly (as high as possible) while your partner holds your legs.Hold this position for about 3 seconds. 4. Another classmate will measure (using a ruler) the distance between your chin and the floor. You may have 2 trials and record the best result.DEPED COPYInterpretation of Scores:Age Number of Trunk lifts Boys Girls15 9 - 12 inches (healthy zone)16+Scores below the healthy zone are considered low.Source: Rainey and Murray (2007)D. 50-Yard DashPurpose: To evaluate speedEquipment: measuring tape and a flat surface 70 yards or longerProcedure: 1. Mark off a safe course 50 yards long. 2. Position the starter at the finish line with a stopwatch. The starter timer will shout “ready”, “get set” and “go”. 75 All rights reserved. No part of this material may be reproduced or transmitted in any form or by any means -electronic or mechanical including photocopying – without written permission from the DepEd Central Office. First Edition, 2015.

3. At the “Go” signal, sprint as fast as you can to the finish line.4. Record your time.Interpretation of Scores: Speed Scores ( in seconds)DEPED COPYSkill Level Boys GirlsGood to better 6.3 - 7 7-7.9Average 7.1 – 7.5 8-8.7Fair 7.6 – 8.5 8.8 -10.3Low 8.6+ 10.4+ Source: Rainey and Murray (2007)E. One foot StandPurpose: To evaluate balance by holding the position for a maximum of 60 secondsEquipment: stopwatch and a flat surfaceProcedure: 1. Test your balance by standing on one foot. Bend the other leg and place the other foot on the inside of the supporting leg. 2. Place your hands on waist. Raise the heel of the supporting foot off the floor at a given signal. Maintain balance as long as you can. 3. Stop this test if you lose your balance or if 60 seconds is over. 4. Record your score.Interpretation of Scores Skill Level Balance Scores (in seconds) Boys GirlsGood to better 37 or longer 23 or longer Average 15-36 8-22 Fair 5-14 3-7 Low 0-4 0-2 Source: Rainey and Murray (2007) 76 All rights reserved. No part of this material may be reproduced or transmitted in any form or by any means -electronic or mechanical including photocopying – without written permission from the DepEd Central Office. First Edition, 2015.

DEPED COPYDid your strong and weak components match your prior calculations? What problems did you encounter while conducting the test? Answer the following questions to find more about your experiences. 1. What do you feel about the results you got? 2. What are the steps to be taken in order to improve the results of your fitness tests? 3. The fitness test result that I am proud of is/are_________________________ because ______________________________________________________ _____________________________________________________________. Now that you have assessed your fitness level, you are now ready to engage in a variety of active recreational activities that will help you maintain a healthy lifestyle. Be ready with your workout attire. Enjoy and have fun with the succeeding fitness activities. Let’s begin with fitness walking activity. Fitness Walking Walking is generally considered as a moderate physical activity, but it is effective in promoting metabolic fitness and overall health. To achieve cardiovascular fitness, walking must be done intensely enough to elevate the heart rate to target zone levels. Take a look at its health and fitness benefits: 20 Benefits of Walking 1. helps with weight management 2. accessible to everyone 3. doesn’t require special equipment 4. one of the easiest ways to get more active 5. reduces symptoms of depression and anxiety 6. a low impact exercise 7. lowers low-density lipoprotein (LDL) cholesterol (the “bad” cholesterol) 8. raises high-density lipoprotein (HDL) cholesterol (the “good” cholesterol) 9. lowers blood pressure 10. reduces the risk of some cancers 11. helps reduce risk and/or aids with the management of type 2 diabetes 12. helps maintains strong bones 13. reduces the risk of heart attack 14. less likely to lead to injuries 15. reduces stress 16. reduces the risk of heart disease 17. you don’t have to pay for it 18. builds aerobic fitness 19. helps maintain lean muscle tissue 77 All rights reserved. No part of this material may be reproduced or transmitted in any form or by any means -electronic or mechanical including photocopying – without written permission from the DepEd Central Office. First Edition, 2015.

Frequently Asked Questions:How does walking compare to running? Walking can provide you the same benefits as a running program. Generalhealth benefits are acquired from walking. For cardiovascular benefits, the key iswalking fast enough to get your heart rate up.What should I look for in walking shoes? • low heels • flexible sole • lightweight and breathable fabric • great fitHow can I prevent shin pain? Painful or aching shins are very common for new walkers. It can also be aproblem when increasing speed or distance.DEPED COPYTo avoid aching shins: • increase speed and distance gradually • wear good, flexible, walking shoes with a low heel • perform ankle circles and toe points before and after your walks • stretch your calves and shins well after your walk.How many calories are burned when walking one mile? An average 100 calories per mile. It varies depending on the individual, speed,terrain, etc.What should I eat before doing a walking activity? Eat something high in carbohydrates, whole grain cereal, whole wheat bread, andbanana. Do not eat anything heavy, fatty, or that might upset your stomach (this willbe different for each individual). Whatever you eat should be something you havepreviously tried so you know how you react to it. Be sure to drink water during andafter the walk. Now that you already know the many benefits of walking, start your walking programwith your friends. The walking program below will help you increase your stamina andwill strengthen your heart. Start your one month fitness walking routine now!Activity 3: WALKING FOR FITNESS AND FUNI. Objective: To develop interest in walking as a good form of exercise in developing cardio- respiratory enduranceII. Procedure:1. Group yourselves into 5 and choose a leader.2. Discuss the benefits of fitness walking and some tips to make your walkingroutine fun and enjoying.3. Perform the following stretching and warm-up exercise before starting yourwalking program.a. Lower Back Stretch b. Hamstring Stretch 78 All rights reserved. No part of this material may be reproduced or transmitted in any form or by any means -electronic or mechanical including photocopying – without written permission from the DepEd Central Office. First Edition, 2015.

c. Quadricep Stretch i. Hip Circles d. Shin Stretch j. Knee lifts e. Outer Thigh Stretch k. Jog in place f. Inner Thigh Stretch l. Jumping Jacks g. Calf Stretch m. Breathing Exercises h. Knee Bends/SquatWalking for FunWeek 1 Warm Up Target HR Zone Cool Down Total TimeWeek 2 Walk 5 min. Walk briskly 5 min. Walk 5 min. 15 min.Week 3 Walk 5 min. Walk briskly 7 min. Walk 5 min. 17 min.Week 4 Walk 5 min. Walk briskly 9 min. Walk 5 min. 19 min. Walk 5 min. Walk briskly 11 min. Walk 5 min. 21 min.DEPED COPYWeek 5 and on: Check your pulse periodically to see if you are exercising within yourtarget heart rate. As you become more fit, try exercising within the upper range of yourtarget heart rate. Gradually increase your brisk walking time to 20-30 minutes, 3-4 timesa week. Remember that your goal is to get the benefits you are seeking and to enjoy youractivity. Tips to Enjoy your Walking Routine• Pass the talk test. If you can’t talk while walking, you are exercising too hard. Slow down.• Walk before you run. Starting a running program might be painful, and pain is no fun. Become a walker first. Condition your body with a low-impact activity and later on you will be better prepared for higher-impact exercises such as running.• Wear bright clothing. Strive to be seen, not part of an accident scene.• Warm-up before you walk and cool-down after.• Change your route. Explore other walking trails or route in your vicinity.• Listen while you walk. Listen to your favorite music while walking to be motivated to finish. You can use an electronic device to play music.• Walk with a friend. Invite a friend or a family member to join your fitness walking.• Meditation or prayer. Use your walking time to meditate or pray.• Join a walking club. Plan attending a big walking event like “Walk for a Cause” to add some excitement and variety to your walking.• Crosstrain. Alternate walking days with biking, swimming, playing badminton or other exercise to maintain a healthy heart. 79 All rights reserved. No part of this material may be reproduced or transmitted in any form or by any means -electronic or mechanical including photocopying – without written permission from the DepEd Central Office. First Edition, 2015.

Running for FitnessWeek 1 Warm Up Target HR Zone Cool Down Total Time 20 min. Walk 5 min., Walk 5 min., run 1 min, Walk 3 min., then then stretch walk 3 min, run 1 min. stretch 2 minWeek 2 Walk 5 min., Walk 5 min., run 1 min, Walk 3 min., then 22 min. then stretch walk 5 min, run 1 min. stretch 2 minWeek 3 Walk 5 min., Walk 5 min., run 3 min, Walk 3 min., then 26 min. then stretch walk 5 min, run 3 min. stretch 2 minWeek 4DEPED COPYWalk 5 min.,Walk 4 min., run 4 min,Walk 3 min., then28 min. then stretch walk 5 min, run 5 min. stretch 2 minWeek 5 and on: Check your pulse periodically to see if you are exercising within your targetheart rate. As you become more fit, try exercising within the upper range of your target heartrate. Gradually increase your jogging/running time from 20-30 minutes (or more, up to 60min.), three to four times a week. Reflective Questions 1. What did you notice about your heart rate? Do you think it is necessary to check your heart rate after a walking or a running activity? 2. What are the benefits of walking and running activities to you? 3. What did you discover about your health after engaging in walking and running activities? You are successful in conditioning your heart by knowing the many benefits ofwalking and by actively participating in your group activity. Now, you are ready to buildmuscle strength with the activities you are about to engage in. Enjoy the many benefitsof strength training that will surely help you with your daily activities in school, at homeand in your community.Let’s Build Strength through Muscle Exercise The benefits of strength training for young teenagers like you lead to increasemuscle strength and endurance, power and muscle tone - all of which help to improveand maintain your functional physical capacity to perform your daily tasks easily.Strength is a basic health-related fitness component and is an important wellnesscomponent for optimal performance in your daily activities such as sitting, walking,running, lifting, doing school and house work, and enjoying recreational activities. 80 All rights reserved. No part of this material may be reproduced or transmitted in any form or by any means -electronic or mechanical including photocopying – without written permission from the DepEd Central Office. First Edition, 2015.

DEPED COPYAs you prepare to design your own basic strength-training program, keep the following guidelines in mind: Exercise Safety Guidelines 1. Select exercises that will involve all major muscle groups: chest, shoulders, back, legs, arms, hip, and trunk. 2. Select exercises that will strengthen the core. Use controlled movements and start with the light-to moderate resistance. 3. Never lift weights alone. Always have someone work out with you in case you need a spotter or help with an injury. 4. Warm-up properly before performing a light-to moderate intensity aerobic activity (5 to 7 minutes) and some gentle stretches for a few minutes. 5. Maintain proper body balance that involves good posture, a stable body position and correct posture in sitting, lying and other exercise positions. 6. Breathe naturally. Inhale during the eccentric phase (bringing the weight down) and exhale during the concentric phase (lifting or pushing the weight up). 7. At the end of each strength-training workout, stretch out for a few minutes to help your muscles return to their normal resting length and to minimize muscle soreness and risk of injury. 81 All rights reserved. No part of this material may be reproduced or transmitted in any form or by any means -electronic or mechanical including photocopying – without written permission from the DepEd Central Office. First Edition, 2015.

DEPED COPYActivity 4: LET’S STRETCH AND BE FLEXIBLEI. Objective: To stretch and condition the muscles to be used for the strength training workoutII. Materials: • matsIII. Procedure: 1. Wear exercise clothing and perform stretching exercises. 2. Perform all of the recommended flexibility exercises in this lesson. Exercise 1: Neck Stretches Action: Slowly and gently tilt the head laterally. You may increase the degree of the stretch by gently pulling with one hand. You may also turn the head about 30 degrees to one side and stretch the neck by raising your head toward the ceiling. Do not extend your head backward, instead look straight forward. Areas Stretched: Neck flexors and extensors; ligaments of the cervical spine. Exercise 2: Arms Circles Action: Gently circle your arms all the way around. Conduct the exercise in both directions. Areas Stretched: Shoulder muscles and ligaments. Exercise 3: Side Stretch Action: Stand upright, feet separated to shoulder- width, and hands on your waist. Now bend the upper body to the right, with the left arm extends over the head, towards the right. Hold the final stretch for a few seconds. Repeat on the other side. Areas Stretched: Muscle and ligaments in the pelvic region. Exercise 4: Body Rotation Action: Place your arms slightly away from the body and rotate the trunk as far as possible, holding the final position for several seconds. Conduct the exercise for both the right and left sides of the body. Areas Stretched: Hip, abdominal, chest back, neck and shoulder muscles, hip and spinal ligaments 82 All rights reserved. No part of this material may be reproduced or transmitted in any form or by any means -electronic or mechanical including photocopying – without written permission from the DepEd Central Office. First Edition, 2015.

DEPED COPY Exercise 5: Chest Stretch Action: Stand opposite your partner about an arm’s length apart, facing each other. Place your hands on your partner’s shoulders. Let your partner do the same. Bend down together at the waist without losing hold of each other’s shoulders until your upper body is a parallel to the floor. Hold the final position for a few seconds. Areas Stretched: Chest (pectoral) muscles and shoulder ligaments. Exercise 6: Shoulder Hyperextension Stretch Action: Have a partner grasp your arms from behind by the wrist and slowly push them upward. Hold the final position for a few seconds. Areas Stretched: Deltoid and pectoral muscles; ligaments of the shoulder joint. Exercise 7: Quad Stretch Action: Lie on your side and move one foot back by flexing the knee. Grasp the front of the lower leg and pull the ankle toward the gluteal region. Hold for several seconds. Repeat with the other leg. Areas Stretched: Quadriceps muscle, Knee and ankle ligaments Exercise 8: Heel Cord Stretch Action: Stand against the wall or at the edge of a step and stretch the heel downward, alternating legs. Hold the stretched position for a few seconds. Areas Stretched: Heel cord (Achilles tendon) Gastrocnemius and soleus muscles Reflective Questions 1. Are these exercises beneficial to your fitness improvement? Will you use them as part of your regular exercise or physical activity plan? Why? 2. Do you think you can improve your level of flexibility? What should you do in order to increase your level of flexibility? 83 All rights reserved. No part of this material may be reproduced or transmitted in any form or by any means -electronic or mechanical including photocopying – without written permission from the DepEd Central Office. First Edition, 2015.

Activity 5: THE NOVICE CHALLENGE: STRENGTH TRAINING WITHOUT WEIGHTSI. Objective: To assess your muscular strength and observe the importance of proper execution of exercises for safetyII. Materials: • exercise matsIII. Procedure: 1. Perform stretching and warm-up exercises before performing the series of strength training exercises. 2. Listen to the instruction of your teacher. 3. Observe the safe and proper execution of exercises to avoid injury. 4. Cool down after performing the exercises.DEPED COPYA. Flatten your Abs 2. Leg raises 1. Twisting CrunchesB. Strengthen your Chest Muscles1. Push-Up 2. Decline Push-Up3. Knee Push-up 84 All rights reserved. No part of this material may be reproduced or transmitted in any form or by any means -electronic or mechanical including photocopying – without written permission from the DepEd Central Office. First Edition, 2015.

C. Build your Lower Body Strength1. Walking Lunge 2. Side Lunge3. Tricep Dip 4. SquatDEPED COPY5. Prone Hold 6. Glute Lift Reflective Questions 1. Are these exercises beneficial in improving your muscular strength? What other exercises or activities can you suggest in order to maintain your level of fitness? 2. Did monitoring your exercises help you keep track of your progress? Why? 3. My performance could have improved more if ________________________. 85 All rights reserved. No part of this material may be reproduced or transmitted in any form or by any means -electronic or mechanical including photocopying – without written permission from the DepEd Central Office. First Edition, 2015.

DEPED COPYActivity 6: STRENGTH TRAINING AND ITS MANY MYTHSI. Objective: To know the truth about the different myths on strength trainingII. Materials: • pictures of people lifting weights and doing strength exercises • pen and paper • flash cardsIII. Procedure: 1. Discuss and explain the myths associated with weight and strength training. 2. Read an article on steroids in a newspaper, magazine, or encyclopedia and answer the following questions: a. Do you agree with the idea that the use of steroids gives the athlete an advantage in performing well in their sports activities? b. What are the dangers in using steroids? 3. Read and understand the following myths about strength training. 4. Do a simple research on the truth about the different myths. 5. Conduct a survey of adults in school or in the community to determine the extent to which the myths are thought to be true. 6. Compile the results of the survey along with the recommendations on how the myths can be corrected. Myths and Fallacies about Weight and Strength Training Myth 1: Females who lift weights will develop big, bulky, muscles like those of males. Myth 2: Muscle can turn to fat if a person stops lifting weights. Myth 3: Strength training reduces flexibility. Myth 4: Strength and weight training will make you slower and less coordinated. Myth 5: Elderly people should avoid strength training. Myth 6: Weight training is a good way to improve cardiovascular fitness. Myth 7: Strength training is harmful to the growth and development of adolescents. Myth 8: Female muscles will not develop strength. Myth 9: Strength training has few benefits for women and will only detract from their personal appearance. Myth 10: Strength training slows down the aging process of men more than women. Reflective Questions 1. What truth did you discover about the myths on weight and strength training? 2. Will you still continue engaging in strength or weight training programs even when you grow old. Why? 3. I now realize that strength training is _______________________________. 86 All rights reserved. No part of this material may be reproduced or transmitted in any form or by any means -electronic or mechanical including photocopying – without written permission from the DepEd Central Office. First Edition, 2015.

DEPED COPYActivity 7: THE MULTI CHALLENGE: EXPERIENCE THE WONDER OF YOGA EXERCISES The Many Benefits of Yoga Exercise 1. It increases respiratory efficiency. 2. It improves posture and balance. 3. It increases one’s endurance and energy. 4. It improves one’s memory, concentration, mood and self- actualization. 5. It decreases anxiety and depression. 6. It is relaxing. It has slow dynamic and static movements. 7. It has a low risk of injuring the muscles and the ligaments. 8. It increases one’s flexibility and is good for muscle toning. 9. It is the best way to build core strength. 10. It tests mental endurance and physical stamina. 11. It is a good form of meditation. In this activity, you will be given opportunities to learn basic movements and positions in Yoga. Mastering the poses will help you strengthen and stretch your muscles, improve your posture, and prevent workout injuries. So, what are you waiting for? Prepare yourself for fitness challenges on and off the yoga mat and be FLEXIBLE! After mastering the basics, you can already create your own combinations. I. Objective: To perform the different basic yoga poses properly to avoid muscle injuries II. Materials: • CD/VCD/DVD player • speaker • yoga music/instrumental music • pen • notebook • illustrations showing the basic movements and Yoga poses III. Procedure: 1. Discuss the benefits of yoga exercises to one’s health. 2. Listen to the step-by-step instruction of the teacher on how to perform the movements correctly and to avoid muscle injury. 3. Perform the following warm-up and stretching exercises before performing the yoga poses. a. neck stretches b. upper back and side stretches c. lower back stretche d. inner thigh stretch e. hamstring stretch f. groin stretch g. calf stretch 87 All rights reserved. No part of this material may be reproduced or transmitted in any form or by any means -electronic or mechanical including photocopying – without written permission from the DepEd Central Office. First Edition, 2015.

DEPED COPYLet’s get started! Study and perform the eight foundation postures presented in thislesson. 1. Downward Facing Dog Position • Stand with your feet hip distance apart on a yoga mat with your arms at your sides • Keep your back straight, hinge forward at the waist and plant your palms flat on the floor, fingers pointing forward and spread apart. If necessary, bend your knees. • Press your chest toward your knees, keep your eyes focused on your toes and press your heels toward the floor. 2. Mountain Pose • Stand on the yoga mat with your feet together. • Gently rock back and forth on the balls of your feet and your heels to spread your weight evenly across the base of your feet. • Bend your knees slightly and then straighten them again to help loosen your joints.  • Curl your pelvic bone up slightly so that your tailbone continues the straight line of your spine. Your goal is to align your hips so that you’re not putting any extra pressure on your back or your knees. • Extend your spine upward by lifting the chest away from the stomach. Lengthen the back of your neck and press down into the floor with your feet and rest in this neutral position. • Raise your arms to the ceiling and gaze forward. 3. Warrior Pose I • Step your left foot toward the back of your mat to come into warrior pose • Bring the left heel to the floor and turn the left toes out to about a 45-degree angle. Begin to bend the right knee over the right ankle. • Inhale while bringing your arms up over your head. The arm position can vary according to the mobility in your shoulders. • The classic position is with the palms touching overhead. However, you may choose to keep the palms separated at shoulder’s distance apart or even bend at the elbows and open your arms like a cactus. 88 All rights reserved. No part of this material may be reproduced or transmitted in any form or by any means -electronic or mechanical including photocopying – without written permission from the DepEd Central Office. First Edition, 2015.

DEPED COPY 4. Warrior Pose II • Step or lightly jump with your feet 3-1/2 to 4 feet apart. Turn your left foot out by 90 degrees, the heel should be opposite your right arch. Raise your arms out to the sides, parallel to the floor, shoulders down palms facing the ground. • Exhale and bend your left knee over the left ankle, so that the shin is perpendicular to the floor. • Stretch the arms with the shoulder blades parallel to the floor. Keep the sides of the torso and the shoulders directly over the pelvis. Press the tailbone slightly toward the pubis. Turn the head to the left and look over yourfingers. • Maintain the position for 30 seconds to 1 minute. Inhale as you come up. Repeat using the right foot. 5. Extended Side Angle • From the downward facing dog position, bring your right foot to the front of your mat, placing it on the inside side of your right hand. • Anchor your left heel down to the floor. Angle your heel toward the center of your mat. • Bend your right knee so that your calf and thigh form a right angle with your thigh parallel to the floor. • Bring your gaze up towards your right hand. To keep the body in balance, repeat with your left foot. 6. Triangle Pose • Stand 3-1/2 to 4 feet apart. Hips are facing to the front. Stretch your body upward, then bending downward from the waist to the front of your hips. • Turn your right leg, including your thigh, knee and foot out by 90 degrees and left foot by 15 degreews • Raise your arms to shoulder level with your palms facing down towards the floor.  • Place your right hand on your right shin, as far down as you can reach comfortably.  • Raise your left arm towards the ceiling, with your palm facing forward. Gaze at your outstretched hand. • As you inhale, come up, bring your arms down to your sides and straighten your feet. Repeat on the other side. 89 All rights reserved. No part of this material may be reproduced or transmitted in any form or by any means -electronic or mechanical including photocopying – without written permission from the DepEd Central Office. First Edition, 2015.

DEPED COPY7. Cat-Cow Stretch • Begin with your hands and knees on the floor, palms facing downward, with shoulders directly over the wrists, and hips directly over the knees.  • Curl your toes under to stretch your foot arches. Inhale and slowly arch your back (Cow), lifting the chest up and away from the abdomen and extending your tailbone toward the ceiling.  • Release your feet to neutral so the tops are resting on the floor. On the exhale, round the lower back (Cat), gently contracting the abdomen. Repeat six times and increase your range of motion with each repetition.  8. Staff Pose • Sit with your legs straight out in front of you on the floor. The feet are hips-width apart. • Activate the leg muscles by pressing out through the ball of the foot with the inner and outer heel. Drop the shoulder blades down the back. • Inhale and lengthen the spine all the way up the crown of the head. • Tuck your chin in slightly. Stretch the abdominal muscles away from the lift of the chest. Bring the gaze directly in front of you and breath normally. Reflective Questions 1. How well did you perform the different yoga poses? Did you feel the strengthening of your muscles? 2. Will you recommend yoga to your family and friends as a good form of slow dynamic and static exercise? Why? 3. What benefits can you gain as you engage yourself in doing basic yoga movements? You have tried a variety of fitness activities already in this lesson. Do you wantmore fun and exciting active recreation and fitness activities? Ready to groove andsweat, burn those fats and calories and be cool doing the hip-hop aerobics? Showyour style and feel the energy grooving with your favorite hip-hop moves. 90 All rights reserved. No part of this material may be reproduced or transmitted in any form or by any means -electronic or mechanical including photocopying – without written permission from the DepEd Central Office. First Edition, 2015.

DEPED COPYActivity 8: THE EXTRA CHALLENGE – DO THE HIP-HOP CARDIO WORKOUT Hip hop aerobics get your heart pumping and your body moving. Do some street style dancing while you kick up your cardio with popping and locking, breaking, top rockin’, jerking, freezing, spinning, and sliding. Benefits of Hip-Hop Aerobics • calorie and fat burning workout • improve coordination, flexibility, and agility • increase aerobic fitness • improve stamina and endurance • encourage confidence • develop social skills and values • promotes a positive mindset • improve mental functioning Are you ready to show your dance style? Let’s start groovin’! I. Objective: To perform simple hip-hop aerobic routine to improve cardio-vascular endurance II. Materials: • CD player • hip-hop music • videos of hip-hop aerobics routine III. Procedure: 1. Discuss the benefits of hip-hop aerobics. 2. Enumerate different dance genre that can be considered hip-hop in style. 3. Watch a video in class on a hip-hop aerobics routine (e.g., MTV Hip-Hop Grind Workout Video). 4. Perform warm-up exercises before engaging in hip-hop aerobics. 5. Perform simple hip-hop steps from the video for fun and fitness. 91 All rights reserved. No part of this material may be reproduced or transmitted in any form or by any means -electronic or mechanical including photocopying – without written permission from the DepEd Central Office. First Edition, 2015.