Department of Education

12 National Capital Region

SCHOOLS DIVISION OFFICE
MARIKINA CITY

HOPE 4
2nd Semester
Module 1:
RECREATION: A NEW NORMAL
APPROACH

Writer : Leah S. Bulay-og

Cover Illustrator: Hanns Arianne M. Gasoc

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Spending time outdoors allow children to experience nature and play in ways
in which don't seem to be limited by the walls or fences. The
experience may provide parents with insights into their child’s interests and
skills and help them better understand their child’s needs.
It is a big challenge to us to stay at home and be safe to protect ourselves from
the pandemic brought by COVID-19 and living in this NEW NORMAL society,
most of the time people spend in sedentary lifestyle like watching television
or surfing the internet for a long period of time in which these unhealthy
behaviors may result to different illness and diseases.
Health Optimizing Physical Education is a course that incorporates health
concepts and skills with physical education concepts and skills. The main
purpose of this course is to develop and enhance healthy behavior’s that
influence lifestyle choices and student health and fitness through
Recreational Activities

What I Need to Know

This Module was designed & written to help you to understand the concept
of Modified Recreational Activities & how they can help to improve one’s
health through regular participation.
The lesson is arranged to follow the standard sequence of the course. The
module is divided into three lessons namely:
● Lesson 1 – Recreational Activities and Barriers to Physical Activity
Involvement
● Lesson 2 - Health Related Fitness Components
● Lesson 3 – Nutrition
MELC 1 – Assesses health related fitness (HRF status, barriers to
physical activity assessment participation and one’s diet.
MELC 3 – Engages in moderate to vigorous physical activities (MVPA”
s ) for at least 60 minutes most days of the week in variety of settings
in-and-out-of-school.
After going through this module, you are expected to:
1. Recall the concept of recreation and its importance
2. Identify the Health-Related Fitness components used/enhanced or
developed in the Recreational Activities.
3. Enumerate factors that influence one’s physical activity involvement
(Recreational Activity).
4. Plan and Engage in active recreational activities with the family during
the quarantine

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 5. Identify the types of eating habits and understand the importance of
having a healthy eating lifestyle.

What I Know
TRUE OR FALSE
Directions: Answer the following statements by writing T if the statement is
true and write F if the statement is false. Write your answer in a separate
answer sheet.
_____1. Man needs to indulge in recreation for him/her to balance his/her
lifestyle and live a full satisfying life.
______2. Recreational activity relieves the feeling of fatigue, restores our energy
and promotes a sense of joy.
______3. Participating in leisure and recreation activities can help better in
managing one’s stress and reduce depression.
______4. Outdoor recreation sport include nature walks, river rafting, cycling,
camping, fishing, hiking, adventure park, surfing, and sports.
______5. For the individual to participate in his/her chosen recreational
activity, he/she should impose upon himself/herself to do it regularly.
Directions: Read each question very carefully and select the letter of your
BEST answer. Write your answer on the blank space provide d before the
number.
______6. Which of the following is not a Health-Related Fitness component?
A. Body Composition
B. Cardio-Respiratory Endurance
C. Flexibility
D. Power
______7. What keeps young people from engaging into a regular physical
activity?
A. Exercise is Uninteresting
B. Does not have idea how to be active
C. Lack of Motivation
D. All of the above
______8. Which of the following daily activities require good muscular
endurance?
A. Use of vacuum cleaner
B. Carrying groceries to your home
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 C. Sustained Walking or running
D. All of the above
______9. The following statements are benefits of eating well and being active
except?
A. Better mood
B. Diabetes management
C. Gain weight
D. Improved memory
______10. The average person should drink ______ glasses of water each day,
to replace the water lost during normal daily activities.
A. 4-5
B. 5-6
C. 7-8
D. 8-9

What’s In

Recall the health-enhancing benefits that you get from participating in fitness,
dance and sporting activities?

What’s New
Living in fast moving society, time and again you forget take time out due to
deadlines and other urgent things to finish ahead if not on time. Our
schedules in school and home almost use up all your time leaving you
exhausted that give you no more time to relax or spend our “free time” wisely.

How do you spend your free time?

Lifestyle of the people changes; most young generations engage in an activity

made of advance technology these unhealthy behaviors will lead to sedentary
lifestyle diseases.

How can we avoid and control lifestyle diseases?

Be active

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 What is It

Lesson I. The Concept of Recreation & Its Barriers

to Physical Activity Involvement

Recreation is an activity done during leisure time that is fun, exciting,

worthwhile, challenging and acceptable to the norms of the society, it should
offer immediate and instant satisfaction to the individual.

Leisure comes from the comes from the latin word “licere”, which means to
“permit” or to “allow”. It is defined as free time and unoccupied time. It is the
time when an individual has already consumed his time to do the things for
existence and subsistence.

Recreational activities may be classified as either passive or active. Passive

Recreational activity refers to activities done during leisure but at immobile
position while Active recreational activity requires one to expend energy while
performing these activities. It is important to make distinction between this
two. How would you classify an individual playing online games from his or
her room against someone who is playing badminton? Which one is active and
who is passive?

Being active is one of the most important things you can do for your health.
Everyone can experience the health benefits of being active – age, abilities,
ethnicity, shape, or size do not matter.

What Are the Benefits That Can Be Derived from Recreation?

1. BE HAPPIER - FEEL GREAT! – activity chosen from a desire or

motivation can produce happiness and enjoyment, which is coupled with
satisfaction got from participation.
2. BUILD FAMILY/SOCIETY UNITY – Families are the cornerstone in
promoting well-being and healthy development in children. Family bonds are
improved by the sharing of leisure. Families that recreate together tend to be
closer, more cohesive and improve their chances of staying together. This can
be true with both parent-child relationships and married couples.

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3. CONTROL WEIGHT, LOOK BETTER, BUILD STRONG BODIES- Sports
participants had significantly lower body mass index values, lower blood
pressures, and lower resting pulse rates. The physically fit person is a less
vulnerable to injury and is less likely to experience depression.
4. BUILD SELF-ESTEEM- When young people feel good about themselves,
you operate more effectively and productively in your community, family and
school.
5. REDUCE STRESS - RELAX! - Positive and enjoyable recreation
experiences can decrease stress and psychological tensions. Leisure activities
provide people with the chance to expel energy and emotion not being released
in other aspects of their lives.
6. ELIMINATE LONELINESS - CONQUER BOREDOM! - Both mild and
depressive disorder may be reduced with activities like water aerobics and
swimming. "Active Living" could be a concept that connects the mind, body
and spirit in physical activity.
7. MEET FRIENDS - CREATE MEMORIES! (SOCIAL FITNESS)
- Help an individual to go along with his peers through a process that
enhance and develop his /her self-actualization, sportsmanship, self-control,
and spirit of sharing.

Some Factors Influencing Your Participation in Recreational Activities

1. Social – peers and family play an important role in motivating one’s
choice in choosing what kind of recreational activity she /he wants.
If your friends are playing basketball or biking outside, there is a possibility
that you will be playing with them. If your family is sedentary, then you will
be probably be less motivated to participate in active recreational activity.
2. Environmental – your surroundings dictate how you will participate in
recreational activity. If you live near sports recreational area you are more
likely to be physically active because you can easily access the facilities.

But how can you be physically active if you are inside the house?

Assess what recreational activities do you participate during this pandemic

time.

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 What’s More

Assessing Your Participation in Recreational Activities

Directions: Indicate your response by checking the corresponding column of

your answer. After completing the checklist, analyze if you are engaged
more on PASSIVE or ACTIVE form of recreational activity. Be honest!

RECREATIONAL ACTIVITY ALWAYS SELDOM NEVER PASSIVE ACTIVE

1. AMUSEMENTS

● Playing Internet Games

● Play station

● Watching Movies

● Watching Games

2.. ARTS & CRAFTS

● Pottery

● Letter cutting

● Painting

● Cooking

3. DANCE

● Pop Dance

● Folk Dance

● Ballet/Contemporary

● Exercise Dance/ Zumba

4. DRAMA

● Acting

● Pantomime

5. GAMES & SPORTS

● Table games

● Individual Sports

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 ● Team Sports

● Combative Sports

6.HOBBIES

● Collecting Stamps

● Collecting Souvenirs

7. MUSIC

● Vocal Music/Videoke

● Instrumental Music

● Choral Music

8.OUTDOOR ACTIVITIES

● Hiking

● Mountain Climbing

● Camping

● Nature Tripping

● Orienteering

● Swimming

9. SURFING IN THE INTERNET

Social Media

10 OTHERS

YOU MAY INCLUDE OTHER

ACTIVITY THAT DID NOT
MENTION ABOVE

My inventory checklist shows that I participate more in ____Passive _____Active

recreational activities.

Task:
Fill out the form below to plan for a more active engagement in recreational
activities alone, with siblings or with family during the pandemic.

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A. RECREATIONAL ACTIVITY PLAN

LIST OF COST/ ALONE/FAMIL DATE INDOOR/OUTDOO

ACTIVITIE EQUIPMENT Y ACCOMPLISHED R
S / /TIME/FREQUENC
MATERIAL Y
EXAMPLE: SOUNDS, BOTH BOTH
POP SPACE DEC. 25,2020
DANCE

B. EVIDENCE/ DOCUMENTATION

What I Have Learned

My Family’s Physical Activity

SOURCE: Tolitol , et. Al. 2016. HOPE 1 Health-Optimizing Physical Education Fitness. Vibal Group, Inc.

Questions Yes No

1. Do any of your parents lead an active lifestyle?

2. Does your family engage in structured (e.g. team or individual sports)

or non- structured (e.g. active games, family walks) physical activity
together?

3. Does any member of your family take you to places where you can be
active such as public parks or basketball courts?

4. Does your family support and encourage you when you are interested
in participating in a new activity?

5. Does your family encourage you to participate in physical activity

instead of watching TV or playing passive video games and surfing in
internet?

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Process Questions:

1. How do you think your family’s activities affect your own?

_____________________________________________________________________
_____________________________________________________________________
2. Why is family support important in participating in physical activity?
_____________________________________________________________________
_____________________________________________________________________
3. What are the ways that you can think of that can encourage your family
to engage in physical activities?
_____________________________________________________________________
_____________________________________________________________________

What I Can Do
STAY @ HOME NAME DROP &
SPELL YOUR NAME CHALLENGE!!
Due to the NEW NORMAL setting, we are all struggling to stay fit as much
as possible. We are not moving as much as we used to be, and we are
starting to feel how the lockdown is affecting.

Directions: Do the Spell Your Name Challenge together with your social media
friends. Use other set of exercise if you cannot execute the designated
exercise, always remember safety first do not force yourself if you are not
feeling well.

• Let us work together to stay active! Spell out your name and do the

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 corresponding workout. Then, spell a friend’s names and do that work
out.
https://www.pinoyfitness.com/2020/04/spell-your-name-workout-challenge/
• Do each exercise for every letter in your name for 20 seconds with a 10
second rest in between. For an added challenge spell your last name!]
• Tag your friend to challenge them to participate! (Facebook, Twitter, or
Instagram)

NOTE: Before the challenge do some sets of warm-ups before the activities
and stretching after the activity to avoid injuries and accident.

Assessment

1. Which of the following is TRUE about recreation and leisure activities?

a. It is limited only to government-supported programs.
b. All programs are privately operated.
c. Fishing is an example of a sports program.
d. Sports are one of many categories that may be included.
2. All the following are examples of active recreational activities EXCEPT
a. hiking.
b. dancing.
c. scrabble.
d. Playing soccer.
3. Which of the following is considered the real lifetime activity?
a. Jogging
b. Push-ups
c. Walking
d. Skipping
4. How to maintain a healthy lifestyle?
a. Engage yourself in a regular physical activity
b. Eat healthy foods
c. Find time to manage stress
d. All the above
5. Which of the following activities is an example of passive recreational
activity?
a. Hip hop Dance
b. Drama
c. Running
d. Zumba

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6. Leah is working from home starting from 8:00 am to 5:00 pm using her
laptop to create modules for her students, after every two hours she is
dancing Zumba to release her energy. What benefit did she derive from
dancing?
a. build self-esteem
b. control weight, look better, build strong bodies
c. eliminate loneliness
d. reduce stress and to relax
7. Leisure comes from the comes from the latin word “licere”, which means
to:
a. Be happy not sad
b. Be active and passive
c. Allow and permit
d. Give and receive
8. Engaging you in recreational activities gives you a chance to be a good
leader and a follower. Which of the following benefits you gain from
recreational activity?
a. Build family/society unity
b. Build self-esteem
c. Control weight, look better, build strong bodies
d. Eliminate loneliness - conquer boredom!
9. Roberto’s family likes to hike, camping and go for outdoor activities but
he does not like it he prefers to join with his friends playing basketball
and volleyball because their subdivision has its own recreational
amenities for recreation. What factor influence his participating in
recreational activities?
a. Environmental
b. Social
c. Both Environmental and social
d. None of the above
10. The physically fit person is a smaller amount vulnerable to injury
and is a smaller amount likely to experience depression Which of the
following benefits you gain from recreational activity?
a. build family/society unity
b. build self-esteem
c. control weight, look better, build strong bodies
d. eliminate loneliness - conquer boredom!

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 Additional Activities

• After the Name Drop Challenge / Spell Your Name Challenge, enumerate the
things that you gained after the whole activity?
• Are you going to continue this kind of Recreational Activity? Are you going to
continue sharing the good effects of this activity? How?
• Make a plan of your own aside from name drop challenge that will help to
enhance your fitness and influence other people through social media.

*******************END OF LESSON 1***********************

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 What’s In

In your own words, What Benefits Can Be Derived from engaging in

Recreational activities?
___________________________________________________________________________
___________________________________________________________________________

What’s New

In your free time, do you play basketball, volleyball, dance swimming or other
similar activities?
Do you do any household activity like sweeping the floor, gardening, carrying
or lifting heavy loads that raise your pulse rate or increase your breathing?

Your ability to perform this daily activity requires a low, medium and high
level of health-related fitness for a NEW NORMAL lifestyle regardless of age,
gender or sporting ability. One’s failure to sustain might lessen one’s quality
of life. Poor fitness on the opposite hand also controls the potential to perform
daily activities like walking, /cycling to figure, shopping and climbing the
stairways.

What is It

Recreational Activities and Health-Related Fitness

Components
“Does Your Lifestyle Help Develop, Enhance or Sustain Health-
Related Fitness Components?”
Health-related fitness involves exercise activities that you do to try to improve
your physical health and stay healthy, particularly in the categories of
cardiovascular endurance, muscular strength, flexibility, muscular

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endurance, and body composition. The average person needs regular physical
activity just because the physique was designed to maneuver. To stay healthy,
you must move.
Health-related fitness is made up of 5 core components which are by products
of exercise and physical activity. These are.
1. CARDIOVASCULAR ENDURANCE must do with how long you are
ready to perform activities/exercises without being fatigued. Heart and
lungs endurance or cardiovascular endurance is the ability to exercise
the whole body for long periods of time.
2. MUSCULAR STRENGTH
Muscular Strength is the amount of force you will be able to put forth
along with your muscles. t is often measured by what quantity weight
you will be able to lift. People with high level of muscular strength have
fewer problems with backaches and can do their daily tasks efficiently.
3. MUSCULAR STRENGTH AND ENDURANCE
Muscular strength is the amount of force you can put out or the amount
of weight you can lift. Muscular endurance is how many times you can
move that weight without getting exhausted (very tired)
4. FLEXIBILITY
Flexibility is that the ability to use your joints fully. It is also the ability
of a joint or series of joints to move through an unrestricted, pain free
range of motion. Although flexibility varies widely from person to
person, minimum ranges are necessary for maintaining joint and total
body health. (Example : sit-and-reach and the trunk lift)

5. BODY COMPOSITION
Body composition is the proportion of fat and non-fat mass in your
body. A healthy body composition is one that includes a lower
percentage of body fat and a higher percentage of non-fat mass, which
includes muscle, bones, and organs. Knowing your body composition
can help you assess your health and fitness level. Exercise and
eating the proper foods within the proper amounts can improve body
composition. Body composition will be measured using an instrument
called calipers, a specialized scale, or it will be calculated by using the
body mass index (BMI) which uses height and weight to see your BMI.

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 What’s More
Identify what kind of Health-Related Fitness Components is used in the
following activities. Check the corresponding HRF applicable for each
activity.
Activities Cardiorespiratory Muscular Muscular Flexibility
Endurance Strength endurance

Heavy gardening
(continuous digging or
hoeing with heart rate
Increases).
Bicycling 10 mph or faster.
Hiking uphill or with a
heavy backpack.
Pushups (on the knees or
toes) — 10-12 reps
Jumping rope
Lifting heavy objects (like
cabinet, table and chair).
Sweeping the floor for more
than an hour.
Climbing stairs
Dancing
Gymnastics
Yoga
Stretching
Pilates
Pole Dancing

What I Have Learned

Please answer the following

1. Why is cardiorespiratory endurance considered the most important
fitness component?
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________

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2. Encircle the activities that require a lot of muscular strength to perform
well.
Dance aerobics volleyball spike soccer
High jump pole dancing set shot
Standing running javelin
3. What are the benefits of a good level of flexibility to an individual? What
happens when a student like you has a poor level of flexibility?
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________

What I Can Do
DIRECTIONS: Identify your daily physical activity and distinguish the Health-
Related Fitness Components used.
MY DAILY FITNESS ACTIVITIES

HRF TIME & DATES ACTIVITIES MOV’s

COMPONENTS
1. EX. 06-25-2020 ZUMBA VIDEO/TIKTOK
Cardiorespiratory
endurance

2. MUSCULAR
ENDURANCE

3. MUSCULAR
STRENTGH

4. FLEXIBILITY

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 Assessment

Direction: On the space provided below; write down what health –related
fitness component is being described.
___________________1. The proportion of fat, muscle and bone of an
individual’s body.
___________________2. The ability of the muscle to move high resistance for a
short period of time.
___________________3. The ability of the muscle to move low resistance for a
long period of time.
___________________4. A joints ability to move through its full range of motion.
___________________5. The ability to engage in physical activity for long periods
due to strong heart and lungs and clear blood vessels.
6. Which of the following is not a benefit from a cardiovascular exercise?
a. Increased ability to take in and use oxygen
b. Improved balance
c. Lower blood pressure
7. The difference between muscular strength and muscular endurance
training is in the amount of weight lifted and the number of times it is lifted.
a. True
b. False
c. Maybe
d. None of the above
8. Health- related fitness measures a person's ability to perform physical
activities that require which of the following?
a. Endurance, body composition, and heart rate
b. Strength, body composition, and resistance
c. Endurance, strength, and flexibility
d. Fat, muscle, and bone
9. People have excellent aerobic fitness when they can engage in physical
activity for a long time because of their:
a. dedication, motivation, and endurance
b. strength, strong bones, and strong
c. muscles proportions of fat, muscle, and bone strong
d. heart, lungs, and clear blood
10. The ability to do 20 squats with no weight is an example of:
a. Muscular Endurance
b. Muscular Strength
c. Flexibility
d. Aerobic Fitness

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 Additional Activities

1. Continue to do your DAILY FITNESS ACTIVITY for one month and record it to
your FITNESS DIARY and write your daily experience about the activity.

**********************END OF LESSON 2***************************

What’s In

. “Tell me what you eat, and I will tell you who you are or simply “You are
What You Eat”- Jean Anthelme Brillat-Savarin, French philosopher and
gourmand
It is a representational expression implying what people eat could
eventually affect their lives. If they eat healthy food, they are going to feel
healthy, and if they eat unhealthy food, they are going to feel unhealthy too

What’s New

Food is our common ground, a universal experience.” – James Beard

It goes without saying that irrespective of where you are in the world, we all
share a standard experience on food.
It may come as a surprise that men and women live longer, healthier and
active lives well into their 80s and 90s. The National Institute on Ageing (NIH)
says, “Studies show that a decent diet in your later years reduces your risk of
osteoporosis, high blood pressure, heart diseases and certain cancers.”
https://www.facebook.com/NIHAging. 2018. “What Do We Know About Healthy Aging?” National Institute on Aging. 2018. https://www.nia.nih.gov/health/what-do-we-know-about-healthy-aging

Improving nutrition and fitness are for all. You are never too old to enjoy the
advantages. Nutrient-rich foods, activities with friends and family can make
a true difference to your strength and energy levels. Enjoying the
straightforward things in life should not be a struggle. As you age, it is vital
to contemplate how food and activity choices play a job in our health

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It all starts with good nutrition. This helps to stay bones, organs, muscles and
other body parts strong and mobile. Foods that are rich in vitamins and
minerals help keep the immune system strong and drive back illness. Having
a well-balanced diet reduces the likelihood of cardiovascular disease, anemia,
type-2 diabetes. Eating nutrient dense food together with a balance of
activities will help to stay you supple and have an honest night’s rest.

What is It

LESSON 3: NUTRITION
Why a balanced diet is important?

Balanced diet is extremely important because your organs and tissues need
proper nutrition to work effectively. Without good nutrition, your body is
more susceptible to disease, infection, fatigue, and poor performance.
Children with a poor diet run the possibility of growth and developmental
problems and poor academic performance and this bad eating habits can
persist for the rest of their lives.

Source:
https://weekend.sunstar.com.ph/blog/2017/11/19/the-most-important-carbs/pinggang-pinoy/

How to achieve a balanced diet?

Choose MyPlate: 10 Tips to a Great Plate
Balance calories
Find out what percentage calories you would like for every day as a
primary step in managing your weight. Being physically active also helps
you balance calories.

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Enjoy your food but eat less
Take the time to completely enjoy your food as you eat it. Eating too fast or
when your attention is elsewhere may cause eating too many
calories. Concentrate to hunger and fullness cues before, during, and after
meals. Use them to acknowledge when to eat and when you have had
enough.

Avoid oversized portions

Use a smaller plate, bowl, and glass. Hand out foods before you eat. When
eating out, choose a smaller size option, share a dish, or bring in a part
of your meal.

Foods to eat more often

Eat more vegetables, fruits, whole grains, and fat-free or 1% milk and dairy
products. These foods have the nutrients you would like for health —
including potassium, calcium, vitamin D, and fiber. Make them the idea for
meals and snacks.

Make half your plate fruits and vegetables

Choose red, orange, and dark-green vegetables like tomatoes, sweet
potatoes, and broccoli, together with other vegetables for your meals. Add
fruit to meals as a part of main or side dishes or as dessert.

Switch to fat-free or low-fat (1%) milk

They have the identical amount of calcium and other essential nutrients
as milk, but fewer calories and fewer saturated fat.

Make half your grains whole grains

To eat more whole grains, substitute a whole-grain product for a refined
product — like eating whole wheat bread rather than bread or rice rather
than polished rice.

Foods to eat less often

Cut back on foods high in solid fats, added sugars, and salt. They include
cakes, cookies, ice cream, candies, sweetened drinks, pizza, and fatty meats
like ribs, sausages, bacon, and hot dogs. Use these foods as occasional
treats, not everyday foods.

Compare sodium in foods

Use the Nutrition Facts label to decide on lower sodium versions of foods
like soup, bread, and frozen meals. Select canned foods labelled “low
sodium,”” reduced sodium,” or “no salt added.”

Drink water rather than sugary drinks

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Cut calories by water or unsweetened beverages. Soda, energy drinks, and
sports drinks are a serious source of added sugar, and calories.

What’s More
RATE YOUR EATING HABITS
(“RATE YOUR EATING HABITS - Google Search.” n.d. Www.Google.Com. Accessed September 24, 2020.)

Healthy Habit ALWA MOS RARE NEVE

YS T OF LY R
Do you: THE
TIM
E
1. Eat vegetables (excluding potato) and/or salad
with one or two meals a day
2. Eat at least 2 serves of fruit a day
3. Steer clear of refined carbohydrates such as white
bread, white rice and sweet cereals
4. Trim the fat off meat and the skin from chicken
before cooking
5. Use low-fat methods to cook such as grilling,
poaching, boiling, dry-roasting or microwaving
6.Eat fish or seafood (fresh or canned) at 2 meals a
week
7.Not sprinkle salt over your food
8.Buy no-added-salt or salt-reduced versions of
cheese, ham, crackers, sauces and other salty foods
9.Limit sweet fizzy drinks or concentrated fruit juices
10.Keep chocolate, cakes, desserts and lollies for
special occasions
11.Keep your intake of caffeine moderate (less than
2bought coffees or 2 energy drinks or 4 teas a day)
12.Choose healthier take-aways such as lean
burgers, shawarma rolls or sandwiches with plenty of
salad, salad boxes
13.Eat breakfast in the
14.Eat when you are hungry (stomach hunger) and
stop when
you are just comfortably full
15.Eat a variety of different foods each day
TOTAL

How did you score?

Add up the number of ticks and fill out the boxes below:

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Total no of ALWAYS answers ♦ x 3 = ……..
Total no of MOST OF THE TIME answers ♦ x 2 = ….….
Total no of RARELY answers ♦ x 1 = ……..
Total no of NEVER answers ♦ x 0 = 0
My final Total = ………

HERE’S WHAT YOUR SCORE MEANS:

37-48 POINTS: Congratulations You seems to be on top of things and looking after
yourself by eating healthily. Well done and keep up the good work.
25-36 POINTS: You are doing well but there’s room for improvement. Go back over
the quiz and see if there are any points that you could try. Look at what small things
you could improve on such as eating larger serves of vegetables at night or drinking
water instead of soft drink or cutting back on one coffee. And be more consistent
13-24 POINTS: You have some good eating habits but not enough to guarantee
long-term good health and help yourself stay well. Every week try adding one healthy
habit from the quiz to make your eating better. You could swap the type of bread or
cereal you buy or shop around for healthier fast food when you are out.
0-12 POINTS: It is time to take a hard look at your daily diet. It is nowhere near as
good as it could be and may start to jeopardize your health in terms of high
cholesterol, overweight, high blood sugars or flagging energy. You need to give your
diet an overhaul. Make an appointment with an accredited nutritionist or dietician if
you have concerns about eating right. Perhaps start with one of the questions from
the quiz. Realize that even small changes all add up!

What I Have Learned

1. Why should our food intake be balanced?
_____________________________________________________________________
_____________________________________________________________________
2. What composes a balanced diet?
_____________________________________________________________________
_____________________________________________________________________
3. How important do you feel other people’s support is in helping you eat
a healthy diet?
_____________________________________________________________________
_____________________________________________________________________

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City of Good Character
DISCIPLINE • GOOD TASTE • EXCELLENCE
 What I Can Do

MY FOOD DIARY
List down your food intake for one week.

EATING MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

TIME

BREAKFAST

SNACK

LUNCH

SNACK

DINNER

SNACK

1. What are the foods you eat more often?

___________________________________________________________________________
___________________________________________________________________________
2. Did you drink more water rather than sugary drinks?
___________________________________________________________________________
___________________________________________________________________________
3. What will you do to maintain healthy diet to achieve healthy body?
___________________________________________________________________________
___________________________________________________________________________

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City of Good Character
DISCIPLINE • GOOD TASTE • EXCELLENCE
 Assessment

Create your own way on how to promote “EATING HEALTHY: A HABIT”

through; (Select one only)

1. Jingle (using lively music)

2. Poster (using Oslo paper)
3. Essay

Rubrics
JINGLE 4 POINTS 3 POINTS 2 POINTS 1 POINT
MAKING

Theme A B C D

Jingle stays on topic Jingle stays on topic. Jingle stays on topic Jingle doesn't stay on
throughout. Topic is Topic is positive and some of the time. Topic topic. Topic is not shown
positive and appropriate for school is occasionally positive in a positive way or is not
appropriate for advertising. Competent and appropriate for always appropriate.
school advertising. lyrics to advertise topic. school advertising. Fine Group has difficulty and
Clever lyrics. lyrics written with some needs much support to
teacher support. write lyrics.
Melody A B C D

Melody is simple Melody is simple and Melody is fair, but not Melody requires much
and very "catchy". "catchy". Rhythm and "catchy". Could be improvement, is not
Rhythm and melody melody range improved rhythmically appealing, or is "stolen"
range appropriate appropriate and or melodically. Lacks from another source.
and appealing. Is appealing. originality.
original. Demonstrates some
originality.

POSTER POOR FAIR GOOD EXCELLENT TOTAL

MAKING SCORE
1 POINT 2 POINTS 3 POINTS 4 POINTS

Poor Fair Good Excellent Total Score

Creativity No creation has Some creative Shows many Very creative poster. Total Score.
been used. ideas used. creative ideas.
Neatness Poor Fair Good Excellent Total Score

Very careless Many untidy Some untidy errors. Very neat and tidy Total Score.
and untidy. errors. poster.

Well Organized Poor Fair Good Excellent Total Score

Poster is poorly Poster is put Poster is organised Information is well Total Score.
put together together okay well but still a little organised and easy to
and very but is difficult difficulty understand.
difficult to to understand. understanding.
understand.

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City of Good Character
DISCIPLINE • GOOD TASTE • EXCELLENCE
ESSAY Exceeds Standard Meets Standard Approaching Below
4 POINTS 3 POINTS Standard Standard
2 POINTS
1 POINT
Focus/Ideas Exceeds Standard Meets Standard Approaching Below
Standard Standard
-Has ideas that are -Has ideas that are
connected to each fairly connected -Ideas are somewhat Minimum
other -Has a fairly well- connected standard is
-Has a fully developed developed topic -Has a minimally not met.
topic and a clear topic stated in a topic developed topic; may
sentence that sentence or may not have a
expresses the main -Has some details topic sentence
idea that support the -Some details are
-Has carefully selected topic present
interesting details that -Generally -Focus strays
support the topic maintains focus
-Maintains focus
clearly throughout the
essay

Word Exceeds Standard Meets Standard Approaching Below

Choice/Sentence Standard Standard
Structure Many interesting words Some interesting
are used words are used Some interesting Minimum
Language is varied Language is words are used standard is
Sentences are complete somewhat varied Language is not met.
Sentences vary in One or two somewhat repetitive
lenght and structure sentences are Some sentences are
Sentence beginnings incomplete incomplete
are varied Most sentences Sentences do not
vary in length and vary much in length
structure and structure
Most sentence Sentence do not vary
beginnings are much in the
varied beginnings
Organization Exceeds Standard Meets Standard Approaching Below
Standard Standard
-Has clear and logical -Has logical
organization organization -Some organization is Minimum
-Has a complete -Has an present standard is
introduction, body, introduction, body, -Has an introduction, not met.
and conclusion and conclusion body, and
-Easy to follow -Is fairly easy to conclusion, but may
-Paragraphs are not follow be unclear
too long or short to _One paragraph is -Is difficult to follow
support ideas too long or short to at times
-Has the correct support ideas _More than one
number of paragraphs -Has the correct paragraph is too long
number of or short
paragraphs -Has the correct
number of
paragraphs

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City of Good Character
DISCIPLINE • GOOD TASTE • EXCELLENCE
 Additional Activities

Plan and continue to supervise your FAMILY’S FOOD DIARY

References

Books

Atanacio, et. Al 2010, Active MAPEH. Magallanes Publishing House

Ciprianao, et.Al 2016, The 21st Century MAPEH in Action. REX Bookstore
Tolitol , et. Al. 2016. HOPE 1 Health-Optimizing Physical Education Fitness.
Vibal Group, Inc.
Turpio, 2016.HOPE 1 Health-Optimizing Physical Education. Scolaire
Publishing

26
City of Good Character
DISCIPLINE • GOOD TASTE • EXCELLENCE
Websites
Physical education Grade Nine Fourth quarter
https://www.slideshare.net/Ahmahndah/physical-education-9-4th-quarter-
recreational-activity
Name Fitness Challenge
https://www.google.com/search?q=name+fitness+challenge&tbm=isch&ved
=2ahUKEwiRyfqdhvfpAhUIHKYKHUxuDoQQ2-
cCegQIABAA&oq=name+fitness+challenge&gs_lcp=CgNpbWcQAzICCAAyAgg
AMggIABAHEAUQHjIICAAQCBAHEB4yCAgAEAgQBxAeMggIABAIEAcQHjIIC
AAQCBAHEB4yCAgAEAgQBxAeMggIABAIEAcQHjIICAAQCBAHEB46BAgAEE
M6BggAEAcQHlC_iA9YppEPYNujD2gAcAB4AIABeYgB_wOSAQMyLjOYAQCg
AQGqAQtnd3Mtd2l6LWltZw&sclient=img&ei=OLfgXpHNMYi4mAXM3LmgCA
&bih=657&biw=1366#imgrc=Plw0-7ISfx7GqM
Stay@Home Fitness Challenge
https://lululoves7.com/2020/03/31/stay-at-home-fitness-challenge/
Environmental influences on children's physical activity
https://jech.bmj.com/content/69/1/77
Benefits of being active

https://www.google.com/search?q=benefits+of+recreational+activities&sa=X
&ved=2ahUKEwjcrYTUq-
fpAhXMMN4KHTQSA8sQ1QIoAHoECA4QAQ&biw=1366&bih=657

DepEd prepares for the ‘new normal’ in education amid COVID-19 situation

https://news.mb.com.ph/2020/04/17/deped-prepares-for-the-new-
normal-in-education-amid-covid-19-situation/

Importance of Leisure & Recreation for Health

https://www.google.com/search?q=importance+of+recreational+activities&o
q=importance+of+recreation&aqs=chttps://www.google.com/search?q=benef
its+of+recreational+activities&sa=X&ved=2ahUKEwjcrYTUq-
fpAhXMMN4KHTQSA8sQ1QIoAHoECA4QAQ&biw=1366&bih=657

https://quizlet.com/291193267/per-fit-flash-
cards/hrome.0.0j69i57j0l6.12097j0j8&sourceid=chrome&ie=UTF-8

The Conversation

https://theconversation.com/why-working-families-need-parks-and-
playgrounds-more-than-ever-132097

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City of Good Character
DISCIPLINE • GOOD TASTE • EXCELLENCE
Why I Work out at Home + Tips on Staying Motivated
https://www.google.com/search?q=how+to+motivate+yourself+to+workout+
at+home&oq=how+t&aqs=chrome.0.69i59j69i57j0l6.5731j1j8&sourceid=chr
ome&ie=UTF-8

The Top 5 Muscular Endurance Exercises

https://www.healthline.com/health/fitness-exercise/muscular-endurance-
exercises

9 Ways to Get a Great Cardio Workout at Home

https://www.verywellfit.com/best-home-cardio-exercises-1231273’

These Are the Most Effective No-Equipment Exercises

https://aaptiv.com/magazine/no-equipment-strength-
training#:~:text=While%20lunges%20are%20a%20unilateral,just%20to%20k
eep%20you%20stabilized.

Video

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City of Good Character
DISCIPLINE • GOOD TASTE • EXCELLENCE
 Development Team of the Module

Writer: LEAH S. BULAY-OG

Editors: SALVE ANDES-FAVILA
Reviewers:
Illustrator: Roxanne R. Tamayo
Layout Artist: Roxanne R. Tamayo (JDPNHS)
Management Team:
Sheryll T. Gayola
Assistant Schools Division Superintendent
OIC, Office of the Schools Division Superintendent

Elisa O. Cerveza
Chief, CID
OIC, Office of the Assistant Schools Division Superintendent

Jovita Consortia Mani

EPS-MAPEH

Ivy Coney A. Gamatero

EPS – LRMS

For inquiries or feedback, please write or call:

Schools Division Office- Marikina City

Email Address: sdo.marikina@deped.gov.ph

191 Shoe Ave., Sta. Elena, Marikina City, 1800, Philippines

Telefax: (02) 682-2472 / 682-3989

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City of Good Character
DISCIPLINE • GOOD TASTE • EXCELLENCE