7

Quarter 3
Lesson Exemplar Lesson

for PE and Health 1

PILOT IMPLEMENTATION OF THE MATATAG K TO 10 CURRICULUM

Lesson Exemplar for Physical Education and Health Grade 7
Quarter 3: Lesson 1 (for Week 3)
SY 2023-2024

This material is intended exclusively for the use of teachers participating in the pilot implementation of the MATATAG K to 10 Curriculum during the
School Year 2023-2024. It aims to assist in delivering the curriculum content, standards, and lesson competencies. Any unauthorized reproduction, distribution,
modification, or utilization of this material beyond the designated scope is strictly prohibited and may result in appropriate legal actions and disciplinary measures.

Borrowed content included in this material are owned by their respective copyright holders. Every effort has been made to locate and obtain permission
to use these materials from their respective copyright owners. The publisher and development team do not represent nor claim ownership over them.

Development Team

Writer/s:

• Dr. Anatalia N. Endozo (Angeles University Foundation)

Validator/s:

• Dr. Joel G. Tubera (Philippine Normal University)

Management Team
Philippine Normal University
Research Center for Teacher Quality
SiMERR National Research Centre

Every care has been taken to ensure the accuracy of the information provided in this material. For inquiries or feedback, please write or call the Office
of the Director of the Bureau of Learning Resources via telephone numbers (02) 8634-1072 and 8631-6922 or by email at blr.od@deped.gov.ph.
PHYSICAL EDUCATION and HEALTH/QUARTER 3/GRADE 7

I. CURRICULUM CONTENT, STANDARDS, AND LESSON COMPETENCIES

A. Content The learners demonstrate understanding of healthy eating, common adolescents’ nutritional concerns, and dances in
Standards promoting community wellness for active and healthy living.

B. Performance The learners participate in dances in promoting community wellness for active and healthy living
Standards

C. Learning
Learning Competency
Competencies
1. Explain the importance of healthy eating during adolescence
and Objectives

D. Content Importance of Healthy Eating During Adolescence (for 5 days 55 hours each )
• Meet Dietary Needs for Rapid Growth and Development
• Prevent Nutritional Issues
• Attain Ideal Weight for Age and Height
• Improve Physical and Mental Performance

E. Integration SDG 2: End all forms of malnutrition

By 2030, end all forms of malnutrition, including achieving, by 2025, the internationally agreed targets on stunting
and wasting in children under 5 years of age, and address the nutritional needs of adolescent girls, pregnant and
lactating women and older persons.

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II. LEARNING RESOURCES

Ali. (n.d.). Body Mass Index Chart. Adobe Stock. https://stock.adobe.com/ph/images/body-mass-index-bmi-chart-bmi-calculator-to-checking

-your-body-mass-index-colorful-symbols-vector-illustration/494063374
Bulacan DepEd. (n.d.). Health grade 7 learner’s guide. https://bulacandeped.com/wp-content/uploads/2013/08/Health-1st-2nd-Qrts1.pdf
Dietary Needs Worksheet. https://www.google.com/search?q=dietary+needs+worksheet&oq=DIETARY+NEEDS+ACTIVITIES+&gs_lcrp=EgZjaH
JvbWUqCAgBEAAYFhgeMgYIABBFGDkyCAgBEAAYFhgeMggIAhAAGBYYHjINCAMQABiGAxiABBiKBTINCAQQABiGAxiABBiKBdIBCjEyOT
U2ajFqMTWoAgCwAgA&sourceid=chrome&ie=UTF-8
Food and Nutrition Research Institute. (2016, August 23). Pinggang Pinoy. Department of Science and Technology. https://fnri.dost.gov.ph
/index.php/tools-and-standard/pinggang-pinoy
Garden-Robinson, J., Curley, B., & Helbing, A. (2022, April). Activities to promote healthy nutrition and physical activity habits among children.
North Dakota State University. https://www.ndsu.edu/agriculture/extension/publications/activities-promote-healthy-nutrition-and-
physical-activity-habits-among
Grattan, S. L. (2023, September 22). 20 Teacher-Approved Nutrition Activities For Middle School. Teaching Expertise. https://www.teachingexp
ertise.com/classroom-ideas/nutrition-activities-for-middle-school/
Miers, D. and Hatton-Bowers, H. (2019, March 4). 5 Simple Ways to Improve Your Physical and Mental Wellness. https://cropwatch.unl.edu/
2019/5-simple-ways-improve-your-physical-and-mental-wellness
National Nutrition Council. (2014, November 15). NNC launches “10 Kumainments” for Pinoys’ healthy lifestyle. https://www.nnc.gov.ph/2-
uncategorised/170-nnc-launches-10-kumainments-for-pinoys-healthy-lifestyle
Nemours TeensHealth. (n.d.). Staying at a healthy weight. https://kidshealth.org/en/teens/healthy-weight
San Francisco High School. (n.d.). Health module for grade 7 learners. Studocu. https://www.studocu.com/ph/document/san-francisco-high-
school/secondary-education/wellness-module/72343176
Twinkl. (n.d.). Healthy food fill the tummy activity. https://www.twinkl.com.ph/resource/t-t-7362-healthy-food-fill-the-tummy-activity

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III. TEACHING AND LEARNING PROCEDURE NOTES TO TEACHERS

A. Activating Prior 1. Short Review Teacher can have other

Knowledge Activity 1: Check Your Nutrition Life Skills activities related to the topic
Directions: Write YES if you practice the life skill and NO, if you do not practice it.
Be honest with your responses. Write your answer on the space before each life skill.

I follow a balanced diet.

I maintain a healthful weight.
I eat a healthful diet.
I eat the correct servings for the food groups in the Food Guide Pyramid.
I follow nutritional guidelines to keep me healthy.

2. Feedback (Optional)
How many “YES” did you answer? If you have five “YES”, it means you are really
following good nutrition habits. If you did not mark “YES” to some of the items,
you need to review your habits and practices related to nutrition. Your health may
suffer later if you continue to have poor food choices and poor eating habits.

B. Establishing 1. Lesson Purpose

Lesson Purpose A. Explain the need to select food based on the nutritional needs of adolescents;
B. Understand the importance of healthy eating and physical activity in
maintaining good health; and
C. Improve physical and mental aspect through physical activities.
2. Unlocking Content Area Vocabulary
A. Nutrition is the process of taking in food and converting it into energy and
other vital nutrients required for life
B. Healthy diet is a diet that maintains or improves overall health. A healthy diet
provides the body with essential nutrition: fluid, macro nutrients such as
protein, micronutrients such as vitamins, and adequate fiber and food energy.
C. Body Mass Index (BMI) is a person's weight in kilograms (or pounds) divided
by the square of height in meters (or feet). A high BMI can indicate high body
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 fatness. BMI screens for weight categories that may lead to health problems,
but it does not diagnose the body fatness or health of an individual.
D. Vitamins any of a group of organic compounds which are essential for normal
growth and nutrition and are required in small quantities in the diet because
they cannot be synthesized by the body.
E. Nutrients a substance that provides nourishment essential for growth and the
maintenance of life.
F. Yoga is a type of exercise in which you move your body into various positions
in order to become more fit or flexible, to improve your breathing, and to relax
your mind.

C. Developing and SUB-TOPIC 1: Meet Dietary Needs for Rapid Growth and Development
Deepening
Understanding 1. Explicitation
PINGGANG PINOY
Daily Dietary Recommendation for Filipino
“Pinggang Pinoy” was formulated by
the Department of Health,
Department of Science and
Technology, and Food and Nutrition
Research Institute It will give you a
better and easier understanding of
the food guide which includes a
recognizable food plate model to
convey the proper amount of food
group quantities on per-meal
sources. “Pinggang Pinoy” is
comprised of 3 food groups namely
Go, Grow, and Glow food to show the variety of food we must take to achieve the body’s
energy and nutrition needed for Filipino adults. The plate also shows the proportion
and the right amount of Go-foods that are rich in carbohydrates and fats, Grow foods
that are rich in protein, and Glow foods that contain vitamins and minerals. “Pinggang
Pinoy” functions as a graphic tool to help Filipinos adopt healthy eating habits during
meal times by delivering effective and well-balanced nutrition and lifestyle. Below is
the model of “Pinggang Pinoy” to help you understand the concepts explained above.

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Activity 2: My 3G Pinggang Pinoy
Directions: Illustrate your healthy breakfast, lunch, and dinner plates. Use the
Filipino food pyramid as your guide in creating your meal plates. Indicate the go, grow,
glow foods in each plate.

A. Breakfast

B. Lunch

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C. Dinner

2. Worked Example
What are dietary needs?
➢ Dietary needs implies that the diet as a whole contains a mix of nutrients for
physical and mental growth, development and maintenance, and physical
activity that are in compliance with human physiological needs at all stages
throughout the life cycle and according to gender and occupation

Why are dietary needs important?

➢ Vitamin and mineral malnutrition impact our health and economy. Low levels
of vitamins and minerals can result in mental impairment and central nervous
system defects in infants. Poor nutrition contributes to many costly diseases,
including obesity, heart disease, and some cancers.

Eating Tips and Practices

The 10 “Kumainments” are simple and easy-to-remember guidelines that can be
easily followed by ordinary citizens to improve their nutritional status. With messages
like “Kumain ng iba’t ibang pagkain”, “Kumain ng gulay at prutas araw-araw”, and

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“Panatilihin ang tamang timbang”, individuals are encouraged to eat the right food,
exercise regularly and pursue a healthy lifestyle in 10 easy rules.

Food Selection Based on Adolescents’

Nutritional Needs
Good nutrition is very important in enhancing your quality of life and in preventing
diseases. It provides you with the needed calories and nutrients for your maximum
energy and wellness. Calories or kilocalories are units of heat that measure the energy
used by the body and the energy that foods supply to the body. You need energy to
fuel everything you do-- from playing, making assignments, talking to your friends,
watching television, sleeping, and all your activities.

Nutrients, on the other hand, are substances in food that your body needs to
grow, repair itself, and to supply you with energy. If you choose the right foods to eat,
these will provide your body with the nutrients it needs to help you look and perform

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at your best. Nutritional needs vary for each stage of life, so it is important to eat a
healthy diet through all life stages.

Adolescence is one of the fastest growth periods in a person’s life. The physical
changes during this stage affect the body’s nutritional needs. Changes in your lifestyle
as an adolescent may also affect your food choices and eating habits. With your active
social life and busy schedules, you might often skip meals and just take snacks
throughout the day. You might also often skip breakfast, not knowing that this
important meal will give you the energy to make it through the day and to perform
well in school. When you skip meals, you might resort to eating snacks in fast foods
or “carinderias,” or not eating at all. When you eat outside, your choice of foods is
often high in fats and sugar that provide less nutritional value. These practices are
unhealthful and are major risk factors in developing chronic diseases, such as heart
diseases, diabetes and even some types of cancer.

To achieve your full growth potential, proper food selection and eating are very
essential. You must know your physical need for food and follow the dietary guidelines
appropriate for your age. You sometimes won’t eat a dish --- even if you know it is
healthful because you don’t like its taste. Most often the desire for food or is stronger
than the need to eat. Always remember that you need to eat foods that your body
needs to support your growing body and to prevent future health problems.

Following certain guidelines will help you choose a balanced and healthful diet.

1. Eat a variety of foods every day. Choosing and eating a variety of foods each day
is important in building a healthy body.
2. Consume fish, lean meat, poultry, or dried beans. Eating these will give you
protein, vitamin B, iron, and zinc. These foods may contain high levels of fats
but choosing lean meat and poultry without skin and limiting the egg yolks,
nuts, and seeds can help limit fat intake.
3. Eat more vegetables, fruits, and root crops. Vegetables and fruits are rich in
vitamins and minerals, and some are high in fiber. Eating a variety of food from
this group will help you prevent chronic diseases and will keep you healthy.

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 4. Eat foods cooked in edible/cooking oil in your daily meals. Eating foods cooked
in edible/cooking oil daily prevents chronic energy deficiency. Fats and oils are
also essential for absorption and utilization of fat-soluble vitamins, such as
vitamin A. Olive oil is the best and healthiest oil and it's good for your health.
Consume milk, milk products and other calcium-rich foods, such as small fish
and dark leafy vegetables. These are good sources of protein and calcium.
5. Use iodized salt but avoid excessive intake of salty foods. Consuming less salt
can reduce your chance of developing high blood pressure or can decrease your
risk of cardiovascular disease.
6. Eat clean and safe food. It is important to handle and prepare food safely by
observing cleanliness. Wash hands and use clean utensils in preparing and
cooking food.
7. For a healthy lifestyle and good nutrition, exercise regularly, do not smoke, and
avoid drinking alcoholic beverages.

Now, knowing some facts about the importance of nutrition, think about these
questions:
1. Do you eat the right food you need for good health?
2. Are you getting the nutrients you need from the food you choose for your meals?
It is important to be aware of the food you eat every day. The next activity will
help you analyze the food you have taken in a day. It will give you a clear picture
of your daily food diet.

3. Lesson Activity
Activity 3: Check Your Daily Food Diet
Directions: List down all the foods and drinks you had for breakfast, snacks, lunch,
and dinner yesterday. Indicate also where you ate your meal in the column for source.
Study your list and check if you followed the nutritional guidelines for a balanced diet.

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 “A BETTER, STRONGER AND SMARTER ME”

MEALS FOOD EATEN SOURCE: Eaten

at home, fast-
food, others)
DAY 1 DAY 2 DAY 3 DAY 4 DAY 5
Breakfast
Snacks
Lunch
Snacks
Dinner
NUTRIENTS
(List all the
nutrients from
the food plan
Relevance of
food choices to
your health
My personal
commitment
(2-3 sentences
only)

Answer each of the following questions in not more than 3 sentences:

1. Did you eat meals regularly and on time? The Teacher may use other
2. What did you discover about the food you ate? article that are more suited to
3. Where do you usually eat your meals? the level of the students.
4. Were you able to follow most of the nutritional guidelines?
5. Which guidelines were you not able to follow?
6. What do you plan to do now?
Since you are already responsible and can make decisions for your own food
choices, make the best choice and decision for your health. There is a variety of food
available. Select those that will provide the best nutrients you need for proper growth,
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development, and health. This is important for your lifelong wellness. Poor meals due
to poor selection of food, eating foods high in fats at fast food centers, eating processed
foods, and eating hurried meals at home and school may lead to some health
problems, if not corrected. Studies show also that most of an adolescent’s diet needs
attention due to the following findings:
1. Protein consumption is higher than needed.
2. Carbohydrates, fruits, and vegetables intake is too high.
3. Fat intake is much too high.
4. Calcium intake is below what is recommended daily. You should follow the
nutritional guidelines for a healthful diet.
You should know how many servings from each food group daily are
recommended. The Food Guide Pyramid will help you. The number of servings
recommended for an individual depends on her/his age, size, sex, and the activity
she/he engages in. For good health, all age groups must eat at least the lowest number
of servings from each of the food groups every day. This is in order to meet the daily
requirements of vitamins, minerals, protein, fibers, and carbohydrates.

SUB-TOPIC 2: Attain Ideal Weight for Age and Height

1. Explicitation
Part 1: Article Reading
MANILA, 4 MARCH 2022 The Department of Health (DOH), National Nutrition
Council (NNC), Philippine Association for the Study of Overweight and Obesity
(PASOO), Nutrition Center of the Philippines (NCP), World Health Organization (WHO),
and United Nations Children’s Fund (UNICEF) raise the alarm on growing obesity in
the Philippines on the occasion of World Obesity Day.Globally, obesity affects 800
million individuals, placing them more at risk for cardiovascular disease, diabetes,
and some cancers. It has also emerged as a major risk factor for severe disease during
the COVID-19 pandemic, making people living with obesity twice as likely to be
hospitalized if tested positive for COVID-19.Obesity, which was once considered a
problem primarily in high-income and developed countries, is now a rising health
problem in low- and middle- income countries including the Philippines. Around 27

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million Filipinos are overweight and obese, based on the latest survey of the
Department of Science and Technology’s Food and Nutrition Research Institute. For
the past two decades, overweight and obesity among adults has almost doubled from
20.2% in 1998 to 36.6% in 2019. Similarly, the prevalence rates of overweight and
obesity among adolescents have more than doubled from 4.9% in 2003 to 11.6% in
2018. If no action is taken, overall rates of overweight and obesity will continue to rise.
It is projected that more than 30% of Filipino adolescents will be overweight and obese
by 2030 (Landscape Analysis on Overweight and Obesity in Children, Philippines).This
year’s World Obesity Day on March 4 – with the theme “Everybody Needs to Act”– is a
call for action at the local, national, and global levels to tackle the increasing rates of
obesity, reduce the stigma faced by people living with obesity, and improve the
systems that contribute to obesity around the world. In the Philippines, multi-sectoral
and multi-level actions are being undertaken as response to this call. The National
Policy on Addressing Overweight and Obesity is being developed to provide directions
and guidance to all stakeholders to curb obesity using population-based approaches
for prevention, regulatory mechanisms to influence the food environment,
management of existing cases and research and surveillance. It considers double-
duty actions that address both under- and overnutrition. According to NNC’s
Executive Director Asst. Secretary Azucena M. Dayanghirang, “The NNC coordinates
the Philippine Plan of Action for Nutrition (PPAN) which includes the Overweight and
Obesity Prevention and Management Program to promote healthy environments in
priority settings including communities, schools, and workplaces. Also, the NNC
Governing Board recently approved the Philippine Nutrient Profile Model, which will
provide guidance in determining food and beverages that can be marketed to children
and as the basis for front-of-pack labelling of food products. This tool is intended to
influence food manufacturers to produce and reformulate to offer healthier food to
consumers.” The NNC will continue coordinating efforts among stakeholders to
effectively address the growing concern on obesity through the formulation of the
successor PPAN for 2023-2028. From the private sector, PASOO and the Nutrition
Center of the Philippines (NCP) promote research and multi-professional collaboration
in the field of prevention and management of overweight and obesity. Local

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government units are also leading the way in promoting healthy eating and physical
activity among individuals and communities. Quezon City passed Executive Order No.
16 S-2021 entitled “Quezon City Healthy Public Food Procurement Policy,” which sets
nutrition criteria for food procured and served by the city to increase the availability
of healthy food among the local constituents. In similar fashion, Iloilo City
implemented an urban health initiative to promote active transport and enhance
physical activity in the city. In fact, it is one of the awardees of the Bike Lane Award
of the Land Transportation Office. To strategically address the growing problem of
obesity in the Philippines, the DOH, NNC, and national partners recommend the
following actions to be taken: Implement policies, legislation, and interventions to
promote physical activity including active transport and promotion of green, blue, and
open spaces in communities and workplaces Strengthen and sustain appropriate
social and behavior change communication on healthy diet and physical activity.
Implement a package of policies and interventions to promote, protect, and support
infant and young child nutrition, especially in the first 1000 days of life to prevent
stunting and reduce risk for children to become obese in their later lives. Develop a
strategy with corresponding funds, human resources, and accountability
mechanisms, including empowering the health system with dedicated programs on
obesity across the life stage. Improve data, monitoring, and enforcement of laws and
introduce new legislation on marketing and labeling of food products. Provide
subsidies to farmers and fisherfolk and increase access to nutritious food. Use social
protection programs such as 4Ps to improve access to healthy food, especially in times
of disasters. Promote healthy school food environments for children.

Part 2: Article Reading with Focus Group Discussion (Nutritional Issues)

Divide the class into 5 groups. Brainstorm with group mates about the message of the
specific sector identified. Present the message to the whole class in different manner.
Ex. Role play, Panel discussion, Reporting etc.

Group 1: Statement from Department of Health.

The DOH recognizes the urgent need to address the increasing prevalence of
overnutrition in the country. This is why for the past few years since the Universal
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Health Care Act, the DOH prioritizes nutrition and physical activity to reduce
premature deaths due to non-communicable diseases, especially those attributable to
dietary risks. The risk of being overweight and obese can also be attributed to both
individual lifestyle choices and lack of supportive environments to make healthy
choices such as moving more and eating right. Hence, interventions that address the
social determinants of health, highlighting the need to integrate health in all public
policies, to enable behavior change and create supportive environments must be put
in place. We need to make healthier food options in communities, schools, and
workplaces more available, affordable, and accessible to all Filipinos, and we must
make our public infrastructure such as parks, roads and pathways be more conducive
to physical activity and active mobility. We all have a part to play in reducing the
burden of overnutrition in the country. It is through the synergistic efforts of
stakeholders from all sectors of society that we will be able to attain our vision of a
Healthy Pilipinas where the healthy choice is the easier choice for everyone,
everywhere, every time.
- Dr. Beverly Lorraine C. Ho, Director IV, Health Promotion Bureau and Disease
Prevention and Control Bureau, DOH

Group 2: Statement from PASOO

“Obesity is a global issue! However, in the Philippines, 36.6% of Filipinos 20 years old
and above are either overweight or obese based on WHO BMI cutoff points (FNRI,
2019). The obesity issue is definitely closer to home. The FNRI nationwide survey
further showed that 40.6% of Filipino adults were considered physically inactive in
2019. Imagine how many more were added during the COVID-19 pandemic! Let us
prevent the rise in obesity. The person with obesity needs our help and empathic
support. Management will need a team approach with the patient at the center.
According to the WHO, the factors contributing to the increasing problem of obesity
in the Philippines include poor diets, inadequate nutrition, failing food systems and
limited physical activity. These problems need multi-sectoral and multi-disciplinary
collaborations and solutions. Everybody needs to act!”
- Dr. Nemencio Nicodemus Jr., President of PASOO

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Group 3: Statement from NCP
“The rapid increase in obesity among Filipino children and adolescents, more
prevalent in the urban and peri-urban areas, is truly alarming. A healthy diet starts
in the First 1,000 Days, with a pregnant mother taking adequate nutrients for her
baby’s proper growth and development. Breastfed infants and young children have a
lower risk of becoming overweight and obese. The marketing of foods high in sugar,
salt, and saturated fats targeted towards children, through all forms of media, must
be regulated. Food systems should be geared towards providing affordable and
accessible fresh produce. #everybodyneedstoact”
- Dr. Mary Christine Castro, President of Nutrition Center of the Philippines
Group 4: Statement from World Health Organization
“Obesity is a global and national challenge that we can only meet with a unified global
and national response. We must work together across institutions and disciplines to
provide practical solutions. We need to reform food systems, address the underlying
causes of obesity, and help people achieve and maintain a healthy weight. We can
fight obesity with public health tools to promote healthy diet and physical activity,
financial and regulatory tools to make healthy diets more accessible and affordable,
and clinical tools to provide quality care for children and adults who live with obesity.
With public health tools, financial and regulatory tools, and clinical tools, we can bring
this devastating global and national disorder under control.
- Dr. Rajendra Prasad Yadav, Acting WHO Representative to the Philippines

Group 5: Statement from UNICEF

“Children with unhealthy diets who take little exercise are increasingly prone to
depression, underperforming at school and learning, and are at greater risk of
debilitating disease like diabetes later in life. COVID-19 poses an additional threat to
children with obesity. They are more likely to be hospitalized and have a higher
likelihood of severe disease. We must overcome an obesity-promoting environment
that entices children with junk food and offers few opportunities for physical activity.
Adequate nutrition is a fundamental human right for every child and a pathway to a
healthier future.”
- Oyunsaikhan Dendevnorov, UNICEF Representative in the Philippines

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2. Worked Example
Staying at a Healthy Weight
The keys to reaching or staying at a healthy weight are regular exercise and good
eating habits. Some people think exercise and good eating require lots of effort or
planning. But that's not true. In fact, the best way to work them into our lives is by
making small changes that gradually become part of our routine.

We've all succeeded in making changes that are now ingrained in our lifestyles —
learning to brush our teeth, for example. Here's the information you need to make
these other healthy habits just as easy.

Regular Exercise
Teens should get 60 minutes or more of physical activity a day. Note the word
"activity": As long as you're getting your body moving, it doesn't have to mean doing
complicated exercises or hitting the gym every day. All that matters is that each week
you get the right balance of activity, including aerobic, strength building, and
flexibility exercise. Make exercise a habit by scheduling some every day.

On days when you have soccer practice or an aerobics class, you may have no trouble
exercising for an hour or more. But most of us are busy, and 60 minutes a day of
activity seems like a lot of time. The good news is that it's OK to divide it into shorter
"exercise breaks" throughout the day.

Just as you might have a healthy snack to stop yourself getting hungry, exercise
snacks can keep energy levels high. So get up 15 minutes early and do some yoga or
other stretching activity. Fast walk or jog for 15 minutes at lunch. Do the same thing
after school — or walk or bike home. Add to that taking the stairs, gym class, and
walking between classes during the day, and you've probably reached your 60
minutes.

10 Exercise Tips
Here are 10 simple ways to make an exercise lifestyle change:
1. Start today. Go outside for a walk.
2. Take the stairs instead of the elevator.

16
 3. Instead of driving, walk or bike to places like school or a friend's house.
4. If you have to drive, park farther away than you need to and walk the extra
distance, if it's safe to do so.
5. Vacuum your room, wash the car, or mow the lawn. It's not a chore — it's an
exercise opportunity!
6. Limit your time watching TV; using your smartphone, computer, or other
devices; or playing video games (and when you do play, try interactive games
that get you moving). Try to keep screen time to no more than 2 hours a day,
not including time spent doing homework.
7. Dance. Even in the privacy of your room, letting loose to your favorite tunes
could help you burn more than 300 calories an hour!
8. Figure out what type of exercise interests you, then give it a try! Take it slow if
you've never done it before. And if you're nervous at first, find an exercise buddy
to join you. It's usually easier to stay motivated about exercise if you do
something you're interested in.
9. If you get bored or lose interest easily, alternate the kinds of activities you do
so they always feel fresh.
10. Be sure to include some activity that gets your heart beating faster, quickens
your breathing, and makes you sweat.

1. Avoid the vending machine or convenience store. Try carrot sticks, a piece of
fruit, or your own homemade trail mix instead of cookies, chips, or processed
foods that tend to be loaded with fat and calories.
2. Eat when you're hungry. If you're tempted to eat because you're bored, that's
your mind telling you to find something else to do.
3. Eat a healthy breakfast every day.
4. Don't eat meals or snacks while watching TV because you'll probably end up
eating more than you intend to.
5. Pay attention to portion sizes. If a portion is large, cut it in half and put half
aside for later — or split it with a friend.

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Check your Body Mass Index in the Chart

3. Lesson Activity
Activity 4: BMI Check!
Solve for your Body Mass Index and Know your Health Classification

Steps how to get your BMI

Weight: ________________kg. Height______________𝑚2

BMI Interpretation
< 18 Underweight 25.0 - 29.9 Overweight
18.5 - 24.9 Normal >30 Obese

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Supply the appropriate personal information on the blanks provided.
Personal Analysis: I have a __________________________________ body mass index
because. I want to maintain or improve myself positively by
______________________________________________________________________________.

Use your creativity to come up with ways to fit exercise and healthy eating into your
life in a way that works for you. We're all different. Your best friend might prefer to
schedule some gym time while you'd rather take your sports-playing dog to the park.
Knowing what's right for you will make it a lot easier to do!

SUB-TOPIC 3: Improve Physical and Mental Performance

1. Explicitation
Mental and physical health are equally important components of overall
health. Although the mind and body are often viewed as being separate, mental, and
physical health are actually closely related. Good mental health can positively affect
your physical health. In return, poor mental health can negatively affect your physical
health.
How to Take Care of Your Mental and Physical Health
If you want to improve your general well-being, you should take care of both your
physical and mental health.
Here are some ways to take care of yourself physically and mentally:
• Get regular exercise. Exercise is important for keeping physically fit, but it
can also help improve your mood. A daily 10-minute walk may increase your
mental alertness leaving you energetic and in a good mood.
• Eat a proper diet. A diet high in fruits and vegetables and low in processed
sugars or fats can make you feel better physically and mentally. Consider
working with a qualified nutritionist to help you create a diet plan customized
according to your needs.
• Avoid alcohol and drugs. Although drinking and smoking may make you feel
better in the short term, they can have a negative effect on both your physical
and mental health.
• Get enough sleep. A good night’s sleep is around seven to nine hours for
adults. You can also take a 30-minute nap during the day to feel more alert.
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 • Try relaxation techniques. Meditation, deep breathing, and focusing your
thoughts can all help when you are feeling stressed.
• Develop good mental practices. Try to focus on positive emotions and events
rather than negative ones.
• Seek help from others. Talking with friends or family members can help you
feel less stressed. Getting others to help with difficult situations can also reduce
the burden you feel.
Activity 5: Charades
Divide the class into groups of four or five people. Each group is given 1 minute to
think and act a certain given scenario/event. The group to portray the best and clear
picture of event gets a point.
Examples of events/scenario:
1. Back to school
2. New year
3. Valentine’s Day
4. Holy Week
5. Christmas

2. Worked Example
People who exercise regularly have better mental health and emotional well being, and
lower rates of mental illness. Exercise is important for people with mental illness – it
not only boosts our mood, concentration, and alertness, but improves our
cardiovascular and overall physical health.

5 Simple Ways to Improve Your Physical and Mental Wellness

There’s a misconception that if you are not struggling with a mental health disorder,
you don’t need to worry about your mental health. It’s important to remember that
being well is not the absence of illness or stress. Rather, wellness is the active process
of being aware of living a healthy and fulfilling life. Just as you develop habits to keep
yourself physically healthy, you can develop habits that improve your mental wellness.
Mental and physical wellness are linked to each other in many important ways and
should be viewed as skills that need to be developed and repeated in a balanced way.

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However, for rural communities achieving this balance can be difficult due to isolation
or challenges in accessing mental health providers and health care. In addition, the
many uncertainties of farming can create added stress and financial difficulties. There
also can be a perception that working 16 hours a day is necessary to demonstrate a
strong work ethic. This can lead to stress, burnout, and not living a healthy and
balanced life. So how can you begin taking time to bring balance to your physical and
mental wellness?

The following are five steps to help you become both physically and mentally healthy
while bringing more balance into your life.

1. Exercise
The key is to find the right type of exercise for you – whether that means joining a
casual sports team, going for walks with a friend or a pet, or doing yoga from the
comfort of your own home. Physical activity has been shown to help clear the mind,
improve self-worth, and reduce depressive and anxious feelings. You can learn more
about the recommended guidelines for physical activity for different age levels at this
Centers for Disease Control and Prevention website.
2. Sleep
We once thought that poor sleeping habits were caused by mental health disorders,
but more recent research suggests poor sleep can be the cause of mental health
problems or make them worse. Following a healthy bedtime routine could make you
feel happier and calmer and be better focused throughout the day. Learn more in Tips
and Tricks for Better Sleep.
3. Nutrition
Cut down on sugary foods and replace them with nutrient-rich foods like fish, veggies,
and foods that have healthy fats such as avocados. These habits have been shown to
reduce depressive symptoms in adults.
4. Community and Relationships
Whether the support comes from family, a partner, friends, coworkers, or even pets,
feeling connected to those around you can increase a sense of purpose and love in
your life. Identify ways to create community.
5. Relaxation and Recreation
In our busy lives it can be easy to forget about the hobbies you used to love, or to
make time to sit down and enjoy a book. Building in time to do the things you enjoy

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will give you a happier frame of mind and give you more energy to deal with difficult
emotions when they arise.

Ultimately, it’s important to remember that mental health is closely tied to physical
health. Treating them both with care and working on your overall wellness will make
you feel better in a number of ways.

Suggested Activity for Physical and Mental improvement

Going for a leisurely walk, or activities like stretching and yoga, can also have huge
benefits on your mind and body. Even doing housework like sweeping, mopping, or
vacuuming can give you a mild work out.

Yoga is more than just a physical workout but a holistic approach to sustaining
physical and mental well-being. Yoga is distinct in the area of physical education in
that it incorporates non-manipulative motions and promotes physical and mental
well-being.

Historical context:
Yoga originated in ancient India and has been practiced for thousands of years. It has
evolved into a broad group of practices including numerous styles and traditions, but
the fundamental concepts remain anchored in non-manipulative motions.
The Principles of Yoga
• Mind-Body Connection: Yoga is all about the harmonious connection between
the mind and body. It encourages you to be fully present in each movement,
creating an awareness of the body's capabilities and limitations.
• Gentleness and Non-Force: Yoga is not about forcing your body into positions.
Instead, it's about gently coaxing your body to stretch, strengthen, and relax.
• Breath Control: The breath is a vital component of yoga. It helps in maintaining
composure, oxygenating the body, and enhancing flexibility.
• Non-Judgment and Acceptance: Yoga teaches us to accept our bodies as they
are and not to be harsh on ourselves. It is about self-compassion and accepting
that everyone's journey is unique.

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Benefits of Yoga:
• Flexibility: Regular yoga practice enhances flexibility by stretching and
lengthening muscles and improving joint mobility.
• Strength: Many yoga poses involve holding and supporting your body weight,
which contributes to muscle strength.
• Stress Reduction: The emphasis on mindful breathing and relaxation
techniques in yoga helps reduce stress and anxiety.
• Balance and Posture: Yoga poses promote better balance and posture, which
can prevent injuries and musculoskeletal problems.
• Mental Clarity: Yoga fosters mental clarity and focus, which can help in
academic and everyday life.
• Emotional Well-Being: It improves emotional regulation and helps manage
mood swings.
• Improved Circulation: The various poses and stretches encourage better
circulation, enhancing overall cardiovascular health.

7 Basic Yoga Pose (Yoga Asanas)

• Mountain Pose (Tadasana):

Stand tall with your feet
together, arms at your sides, and
palms facing forward. This pose
promotes good posture and
balance.

• Cat/Cow Pose (Marjaryasana to

Bitilasana) is a gentle yoga
sequence that combines two
complementary poses. This
sequence is often used as a warm-
up or part of a flow to promote
spinal flexibility and release
tension. It's a great way to stretch
and awaken the spine.

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• Tree Pose (Vrikshasana): Start in
Mountain Pose and shift your
weight to one leg. Bend the other
leg and place the sole of your foot
against your inner thigh or calf.
Bring your hands together in a
prayer position at your chest. This
pose improves balance and focus.
• Triangle Pose (Trikonasana) is a
classic yoga asana that combines
strength, balance, and flexibility. It
is a standing pose that stretches
and strengthens various parts of
the body, including the legs, hips,
and spine.

• Seated Twist Pose (Parivritta

Sukhasana) is a seated yoga pose
that involves a gentle spinal twist.
It is a great pose for enhancing
spinal flexibility, aiding digestion,
and promoting relaxation.

• Butterfly Pose (Badhakonasana) is

a seated yoga pose that primarily
focuses on opening and stretching
the hips, groins, and thighs. It's a
great pose for improving flexibility in
these areas and is often used as a
warm-up or cool-down in yoga
practice.

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 • Corpse Pose (Shavasana): Lie
flat on your back, with your
arms and legs relaxed at your
sides. Close your eyes and focus
on your breath. This is a pose
for deep relaxation and
meditation.

3. Lesson Activity
Activity 6: Inhale, Exhale, Breathe, Pose!
In this activity, you'll have the opportunity to showcase your understanding and
execution of the seven basic yoga poses by recording yourself performing each pose.
This is a chance for self-evaluation and personal physical and mental development.
Materials Needed:
• Yoga mats (Optional) Towel or blanket may also be use as an alternative material
• Suitable clothing
• Space suitable for yoga practice
• Camera or smartphone for recording and background music.

Instruction:
Click the link below to watch a professional yoga instructor performing the seven basic
yoga poses. https://www.youtube.com/watch?v=149Iac5fmoE&t=5s

1. Practice and perform each of the seven basic yoga poses individually or by group.
2. Perform each pose for 16 seconds.
3. Use an appropriate music for the performance
4. Before starting, set up camera or smartphone to take a personal video in each
pose.
5. Ensure that the entire body is visible in the frame.
6. Submit the recorded video.
7. The performance will be assessed using the following rubric:

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 SCORING RUBRIC FOR YOGA PERFORMANCE

Beginning Developing Proficient Advanced

PARAMETER SCORE
4 points 6 points 8 points 10 points

Poor balance, Fair balance, Excellent

Good balance, balance, rock-
Balance difficulty some The Teacher may use other
steady and solid and
25% maintaining wobbling or yoga routine that is more
controlled unwavering.
position. instability. suited to the level of the
students.
Weak core Limited core Outstanding
Good flexibility,
Core engagement, engagement, flexibility,
able to reach
Strength unable to posture easily reaches
full range with
25 % maintain breaks full range with
slight effort.
posture. occasionally. control.

Poor form and Fair form and Good form and Excellent form
Form and
alignment, alignment, alignment, and alignment,
Alignment
unsafe some errors in minor errors near-perfect
25%
execution. posture. corrected. execution.

Limited Adequate
Outstanding
flexibility, flexibility, Good flexibility,
flexibility,
Flexibility unable to some able to reach
easily reaches
25% reach full difficulty full range with
full range with
range of reaching full slight effort.
control.
motion. range.

G. Making 1. Learners’ Takeaways

Generalizations 2. Reflection on Learning

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IV. EVALUATING LEARNING: FORMATIVE ASSESSMENT AND TEACHER’S REFLECTION NOTES TO TEACHERS

A. Evaluating 1. Formative Assessment

Learning The class may plan and perform together a yoga routine on a safe and wider
space inside the school as a form of promoting well-being in the school
community.

B. Teacher’s Note observations on

Remarks any of the following Effective Practices Problems Encountered
areas:

strategies explored

materials used

learner engagement/
interaction

others

C. Teacher’s Reflection guide or prompt can be on:

Reflection
▪ principles behind the teaching
What principles and beliefs informed my lesson?
Why did I teach the lesson the way I did?

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▪ students
What roles did my students play in my lesson?
What did my students learn? How did they learn?

▪ ways forward
What could I have done differently?
What can I explore in the next lesson?

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