Senior High School

Department of Education
National Capital Region
SCHOOLS DIVISION OFFICE

MARIKINA CITY

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

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 Writer : Leah S. Bulay-og

Cover Illustrator: Hanns Arianne M. Gasoc

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-
andout-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

5. Identify the types of eating habits and understand the importance of

having a healthy eating lifestyle.

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 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.
___T__1. Man needs to indulge in recreation for him/her to balance his/her
lifestyle and live a full satisfying life.
____T__2. Recreational activity relieves the feeling of fatigue, restores our energy
and promotes a sense of joy.
___T___3. Participating in leisure and recreation activities can help better in
managing one’s stress and reduce depression.
__T____4. Outdoor recreation sport include nature walks, river rafting, cycling,
camping, fishing, hiking, adventure park, surfing, and sports.
___T___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.
___D___6. Which of the following is not a Health-Related Fitness component?

A. Body Composition
B. Cardio-Respiratory Endurance
C. Flexibility
D. Power
___D___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
___B___8. Which of the following daily activities require good muscular
endurance?

A. Use of vacuum cleaner C. Sustained Walking or running B. Carrying

groceries to your home D. All of the above

___C___9. The following statements are benefits of eating well and being active
except?

A. Better mood C. Gain weight

B. Diabetes management D. Improved memory
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____D__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

What is It
LESSON 1: 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

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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.
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.

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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.

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 /

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 ● Pantomime /
5. GAMES & SPORTS
● Table games /
● Individual Sports /
● 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.
A. RECREATIONAL ACTIVITY PLAN
LIST OF COST/ ALONE/FAMILY DATE INDOOR/OUTDOOR
ACTIVITIES EQUIPMENT/ ACCOMPLISHED
MATERIAL /TIME/FREQUENCY
EXAMPLE: SOUNDS, BOTH BOTH
POP DANCE SPACE DEC. 25,2020

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 Watching T.v Both everyday indoor
movies
Biking Bike Both Every weekends outdoor

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?
Process Questions:
1. How do you think your family’s activities affect your own?
_They are busy at work that’s why they are not active at
activities.________________________________________________________________
________
_________________________________________________________________
2. Why is family support important in participating in physical activity?
Because that’s what family do supporting each
other.____________________________________________________________________
_____
_________________________________________________________________
3. What are the ways that you can think of that can encourage your family to
engage in physical activities?
Convincing them that physical activities are fun and needed of our body.
_________________________________________________________________________
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 _________________________________________________________________

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
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. D
B. All programs are privately operated.
C. Fishing is an example of a sports program.

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 D. Sports are one of many categories that may be included.

2. All the following are examples of active recreational activities EXCEPT. A

A. hiking B. dancing C. scrabble D. Playing soccer

3. Which of the following is considered the real lifetime activity? A

A. Jogging B. Push-ups C. Walking D. Skipping

4. How to maintain a healthy lifestyle? D

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?

B
A. Hip hop Dance B. Drama C. Running D. Zumba

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? D
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: C
A. Be happy not sad C. Allow and permit
B. Be active and passive 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? B
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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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? C
A. Environmental C. Both Environmental and social
B. 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? D
A. build family/society unity
B. build self-esteem
C. control weight, look better, build strong bodies
D. eliminate loneliness - conquer boredom!

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***********************

What’s In
In your own words, What Benefits Can Be Derived from engaging in Recreational
activities?
_______________________________________________________________________________
_______________________________________________________________________

What’s New
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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

LESSON 2: 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 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)

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 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.

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 /

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 Stretching /
Pilates /
Pole Dancing /

What I Have Learned

Please answer the following

1. Why is cardiorespiratory endurance considered the most important fitness
component?
__Because the functioning of the heart and lungs is so
essential.______________________________________________________________________
_______
_______________________________________________________________________________
___________________________________________________________________

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?
___prevent daily injury, less pain, improved circulation, better posture and
balance._______________________________________________________________________
_____
_______________________________________________________________________________
___________________________________________________________________

What I Can Do

DIRECTIONS: Identify your daily physical activity and distinguish the

HealthRelated Fitness Components used.
MY DAILY FITNESS ACTIVITIES

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HRF COMPONENTS TIME & DATES ACTIVITIES MOV’s
1. Cardiorespiratory EX. 06-25-2020 ZUMBA VIDEO/TIKTOK
endurance
3/22/2021 Jogg/walk
4/1/2021 Biking

2. MUSCULAR
ENDURANCE
3/26/2021 Push ups
3/26/2021 Plank

3. MUSCULAR
STRENTGH
4/20/2021 Lift a groceries
4/21/2021 Lift a 10kg rice

4. FLEXIBILITY
3/26/2021 Stretching

Assessment
Direction: On the space provided below; write down what health –related fitness
component is being described.
____Flexibility_______________1. The proportion of fat, muscle and bone of an
individual’s body.
____Muscular Endurance_______________2. The ability of the muscle to move high
resistance for a short period of time.
____Muscular endurance_______________3. The ability of the muscle to move low
resistance for a long period of time.
_____Flexibility______________4. A joints ability to move through its full range of
motion. ___Cardiovascular endurance________________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? B

A. Increased ability to take in and use oxygen
B. Improved balance
C. Lower blood pressure
D. None of the above

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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
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? C
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: C
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: B

A. Muscular Endurance C. Flexibility
B. Muscular Strength D. Aerobic Fitness

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

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 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
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
wellbalanced 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.

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 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.

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.

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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

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 ALWAYS MOST RARELY NEVER

OF
THE
Do you: TIME

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 /
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 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 6 9
How did you score?
Add up the number of ticks and fill out the boxes below:
Total no of ALWAYS answers ♦ x 3 = …….. 6
Total no of MOST OF THE TIME answers ♦ x 2 = ….…. 18
Total no of RARELY answers ♦ x 1 = ……..
Total no of NEVER answers ♦ x 0 = 0
My final Total = 24
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
longterm 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!

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City of Good Character
DISCIPLINE • GOOD TASTE • EXCELLENCE
 What I Have Learned

1. Why should our food intake be balanced?

It supplies nutrients that our body
needed.__________________________________________________________________
_______
_________________________________________________________________
2. What composes a balanced diet?
__Fruits vegetables
_______________________________________________________________________
_________________________________________________________________

3. How important do you feel other people’s support is in helping you eat a
healthy diet?
___thankful_to those people that are supporting me and I’ll do the same to
them._____________________________________________________________________
_________________________________________________________________

What I Can Do
MY FOOD DIARY
List down your food intake for one week.
EATING TIME MONDAY TUESDAY WEDNESDAY THURSD FRIDAY SATURDAY SUNDAY
AY

BREAKFA Egg, Ham, Tocino,ri Tuyo, Egg,rice Patty,ri Egg,rice

ST rice rice ce rice ce

SNACK

Pakbet,ri Pata, Fried Porkcho Lechon,

Adobo,ri ce rice chicke p, Afritada,ri
rice
ce n rice ce
,rice
LUNCH

SNACK pizza burger fries Banan turon salad shawarma

a que

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City of Good Character
DISCIPLINE • GOOD TASTE • EXCELLENCE
DINNER nilaga Pork sisig siniga pakbet barbeq shanghai
steak ng ue

SNACK

1. What are the foods you eat more often?

_______healthy foods
________________________________________________________________________
_______________________________________________________________________
2. Did you drink more water rather than sugary drinks?
_________yes___________________________________________________________________
___
_______________________________________________________________________
3. What will you do to maintain healthy diet to achieve healthy body?
___________eating healthy foods
always.____________________________________________________________________
_______________________________________________________________________

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

 Essay
Food is essential to our body for a number of reasons. It provides us with
the energy we need for working, playing, and doing day-to-day activities. It

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City of Good Character
DISCIPLINE • GOOD TASTE • EXCELLENCE
 help us grow, makes our bone and muscle strong, repair damaged body
cells, and boosts our immunity against virus and sickness. And there’s
more! Food give us kind of satisfaction that is integral to our mental
wellbeing. but are all foods healthy? NO! only those food items that contains
nutrients in balanced proportion are considered as healthy. People of all
ages must be aware of the benefits of eating healthy food because it ensures
a reasonable disease-free. Fit life for more number of years.

Rubrics
JINGLE 4 POINTS 3 POINTS 2 POINTS 1 POINT
MAKING
Theme A c B C D
Jingle stays on topis Jingle stays on topic. Jingle stays on topic Jingle doesn't stay on
throughout. Topic i 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. Group
school advertising.
lyrics to advertise topic. school advertising. Fine has difficulty and needs
Clever lyrics.
lyrics written with some much support to write
teacher support. lyrics.
Melody A Melody y B C D
is simple and very Melody is simple and Melody is fair, but not Melody requires much
"catchy". Rhythm "catchy". Rhythm and "catchy". Could be improvement, is not
and melod range melody range improved rhythmically or appealing, or is "stolen"
appropriate and appropriate and melodically. Lacks from another source.
appealing.
appealing. Is originality.
Demonstrates some
original.
originality.
POSTER POOR 1 FAIR GOOD EXCELLENT TOTAL SCORE
MAKING 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 to difficulty understand.
difficult to understand. understanding.
understand.

ESSAY Exceeds Standard Meets Standard Approaching Standard Below

4 POINTS 3 POINTS 2 POINTS Standard
1 POINT
Focus/Ideas Exceeds Standard - Meets Standard - Approaching Standard Below
Has ideas that are Has ideas that are -Ideas are somewhat Standard
connected to each other - fairly connected -Has connected -Has a Minimum
Has a fully developed topic a fairly welldeveloped minimally developed standard is not
and a clear topic sentence topic; may or may not met.
topic stated in a topic
that expresses the main have a topic sentence
idea sentence -Has some
-Some details are
-Has carefully selected details that support
present -Focus
interesting details that the topic -Generally
strays
support the topic - maintains focus
Maintains focus clearly
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City of Good Character
DISCIPLINE • GOOD TASTE • EXCELLENCE
 throughout the essay
Word Exceeds Standard Meets Standard Approaching Standard Below
Choice/Sentence Many interesting words Some interesting Some interesting words Standard
Structure are used words are used are used
Language is varied Language is Language is somewhat Minimum
Sentences are complete repetitive
somewhat varied standard is not
Sentences vary in length Some sentences are
One or two sentences incomplete met.
and structure
are incomplete Most Sentences do not vary
Sentence beginnings are
sentences vary in much in length and
varied
length and structure structure
Most sentence Sentence do not vary
beginnings are varied much in the beginnings
Organization Exceeds Standard Meets Standard Approaching Standard Below
-Has clear and logical -Has logical -Some organization is Standard
organization -Has a organization present Minimum
complete introduction, -Has an introduction, -Has an introduction, standard is not
body, and conclusion - body, and conclusion body, and conclusion, met.
Easy to follow -Is fairly easy to follow but may be unclear
-Paragraphs are not too -Is difficult to follow at
_One paragraph is too
long or short to support times
ideas long or short to
support ideas -Has _More than one
-Has the correct number of paragraph is too long or
paragraphs the correct number of
short
paragraphs
-Has the correct number
of paragraphs

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 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=CgNpbWcQAzICCAAyAggAMggIABAHEAUQHjIICAAQCBAHEB4yCAgAEAgQBxAeMggIABAIEAcQHjII
CAAQCBAHEB4yCAgAEAgQBxAeMggIABAIEAcQHjIICAAQCBAHEB46BAgAEEM6BggAEAcQHlC_iA9YppEPYNujD2gAcAB4AIABeYgB_wOSAQMyLjOYA
QCgAQGqAQtnd3Mtd2l6LWltZw&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=2ahUKEwjcrYTUqfpAhXMMN4KHTQSA8sQ1QIoAHoECA4QAQ&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&oq=importance+of+recreation&aqs=chttps://www.google.com/search?q=be
nefits+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 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=c hrome&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-strengthtraining#:~:text=While
%20lunges%20are%20a%20unilateral,just%20to%20keep%20you%20stabilized.

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 Development Team of the Module

Writer: Leah S. Bulay-og

Editors: Salve Andes-Favila
Reviewers:
Illustrator:
Layout Artist: Maria Isabel G. Tutor 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
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