10

MAPEH
Quarter 2
Active Recreation Fitness
(Hi-lo Workout)
Mapeh – 10
Self-Learning Module (SLM)
Quarter 2 – Module 1: Active Recreational Fitness (Hi-lo Workout)
First Edition, 2020

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Every effort has been exerted to locate and seek permission to use these materials from their
respective copyright owners. The publisher and authors do not represent nor claim ownership
over them.

Development Team of the Module

Writer: Ma. Emileen C. Salaño, Precious Valerie Pama,

Judy Ann C. Pagcalibangan, Leaphe A. de Dios
Editor: ChitoJan Ray C. Balino
Reviewer: Eden Ruth D. Tejada
Layout Artist: Guinevier T. Alloso
Cover Art Designer: Reggie D. Galindez
Management Team: Allan G. Farnazo, CESO IV – Regional Director
Fiel Y. Almendra, CESO V – Assistant Regional Director
Romelito G. Flores, CESO V – Schools Division Superintendent
Mario M. Bermudez, CESO VI – Assist. Schools Division Superintendent
Gilbert B. Barrera – Chief, CLMD
Arturo D. Tingson Jr. – REPS, LRMS
Peter Van C. Ang-ug – REPS, ADM
Magdaleno C. Duhilag, Jr. – REPS, SPA
Juliet F. Lastimosa – CID Chief
Sally A. Palomo – Division EPS In-Charge of LRMS
Gregorio O. Ruales – Division ADM Coordinator
Eden Ruth D. Tejada – Division MAPEH Coordinator

Printed in the Philippines by Department of Education – SOCCSKSARGEN Region

Office Address: Regional Center, Brgy. Carpenter Hill, City of Koronadal

Telefax: (083) 2288825/ (083) 2281893
E-mail Address: region12@deped.gov.ph
Introductory Message
For the facilitator:

This module was collaboratively designed, developed and reviewed by educators both
from public and private institutions to assist you, the teacher or facilitator in helping the
learners meet the standards set by the K to 12 Curriculum while overcoming their
personal, social, and economic constraints in schooling.
This learning resource hopes to engage the learners into guided and independent
learning activities at their own pace and time. Furthermore, this also aims to help learners
acquire the needed 21st century skills while taking into consideration their needs and
circumstances.

In addition to the material in the main text, you will also see this box in the body of the
module:

Notes to the Teacher

This contains helpful tips or strategies that will
help you in guiding the learners.

As a facilitator you are expected to orient the learners on how to use this module. You
also need to keep track of the learners' progress while allowing them to manage their
own learning. Furthermore, you are expected to encourage and assist the learners as
they do the tasks included in the module.
 What I Need to Know

I. Introduction
Fitness is a universal concern. In whatever activities and undertakings, you
do, your fitness should always be taken into account if you are to perform them
effectively and efficiently. Fitness is not only for athletes, sportsmen, PE
teachers and fitness instructors but also a concern for students, parents and
other members of the community. If we are to become strong and productive
members of our community, we must address the very basic requirement of
such goal, the sustaining base of any endeavor we undertake, fitness.
This module introduces you to the importance of a healthy lifestyle and
weight management in the enhancement of your fitness. You will be provided
with a variety of fitness activities such as strength training, running, walking,
yoga, and aerobic dance exercises which will in turn lead you to a greater
awareness of the right food to eat, and proper ways on how to manage your
weight, and practice healthy lifestyle. It is expected thereafter that such fitness
and health practices will be observed and followed by you to influence the
lifestyle of people in your community.

II. Learning Competencies

Most essential learning competency:

The learner engages in moderate to vigorous physical activities for at least

60 minutes a day in and out of school. PE10PF -IIc - h -45

The learner:

1. Assess physical activities, exercises and eating habits.

2. Engage in moderate to vigorous physical activities for at least 60
minutes a day in and out of school.
3. Express a sense of purpose and belongingness by participating in
physical activity-related community services and programs through
aerobic dancing - high and low impact.
 What I Know

What is your understanding of health and fitness? Do you practice

healthy living or are you someone who does not care at all? Welcome to the first
part of your journey on active recreation fitness lesson. In this phase, you will
be exposed to various activities that would help you understand the importance
of a healthy lifestyle and weight management. From here, discussion of
physiological signs and symptoms calling for lifestyle and weight management
will be discussed to understand clearly how these can affect you on having a fit
and healthy body. Finally, your knowledge about the lesson will help you start
building your fitness and wellness goals by engaging in active fitness
recreational activities. So, get ready to be fit and healthy! Let's get started!

Activity 1: FITNESS SURVEY

In this activity, you will be asked to reflect on your fitness habits.
Procedure:
1. Reflect on the different physical activities you have participated in
during the past years of your life.
2. Using the questionnaire below, put check (/) mark on the
appropriate column.
3. Tally the number of YES and NO answers. Discuss in your class why
you answered a YES or a NO.

Are you into…..? Yes No

Walking
Biking
Hip-hop dancing
Playing badminton
Playing
volleyball/basketball
Swimming
Strength training
Aerobic exercise
Ballroom dancing
Hiking
Yoga exercise
Zumba exercise
Malling
Hiking
Your way of life, termed as lifestyle and it has a significant influence on your
health and fitness. Are you ready to discover more about the fitness journey?
Answer the wellness lifestyle questionnaire below to analyze your current
lifestyle habits.

Reflective Questions:

1. How do you feel about the different activities you are engaged in?
2. What influences your choice of physical activity?
3. What challenges do you encounter in performing activities?
4. How do these activities affect you and your lifestyle?
5. How do you benefit from engaging in these activities?

Lesson Active Recreational Fitness:

1 HI-LO CARDIO WORKOUT

What’s In

Activity 2. WELLNESS LIFESTYLE QUESTIONNAIRE

In this activity, you will be asked to assess your wellness lifestyle.

Analyze current lifestyle habits and help determine changes necessary for
future health and wellness.

Procedure:

1. Put a check in the column corresponding to your answer for each question.
Get your final score according to the guidelines provided at the end of the
questionnaire.

2. Answer the following reflective questions in the next page.

 Wellness Lifestyle Always Nearly Often Seldom Never
Questionnaire (5) Always (3) (2) (1)
(4)
1. I participate in
vigorous aerobic
activity for 20
minutes, 3x a day.
2. I participate in
strength training
exercises, 2 or more
days per week.
3.I perform flexibility
exercises a minimum
of 2x per week.

4.I maintain my
recommended body
weight.
5.I eat 3 regular meals
that include a wide
variety of food
everyday
6.I limit the amount of
fats in my diet on
most days of the week.
7.I eat fruits and
vegetables every day.

8.I regularly avoid

snacks, especially
those high in calories
and fat.
9.I readily recognize
problems and act on it
when I am under
excessive tension and
stress.
10.I am able to
perform effective
stress management
techniques.
11. I have close
friends and relative
with whom I can
discuss personal
problems and
approach for help
when needed.
12. I spend most of
my leisure time in
wholesome
recreational activities.
13. I can deal
effectively with
disappointments and
temporary feeling of
sadness, loneliness,
and depression.
14. I can work out
emotional problems
without turning to
alcohol or violent
behavior.
15. I associate with
people who have a
positive attitude about
life.
16. I do not spend
time and talent
worrying about
failures
17. I wear a seatbelt,
whenever I am in a
car or vehicle.
18. I do not drive
under the influence of
alcohol nor read, write
or send text messages
while driving.
19. I avoid being alone
in public places and
staying out until
midnight.
20. I always keep
doors and windows
locked, especially
when I am alone at
home.
21. I support
community efforts to
minimize pollution.

22. I use energy

conservation tips and
encourage others to
do the same.
23. I study in a clean
environment.
24. I participate in
recycling programs in
my community.
How to Score

1. Enter the score corresponding to your answer for each question in the
space provided below.
2. Total the score for each specific wellness lifestyle category and obtain a
rating for each category according to the criteria provided below.

Health Nutrition Stress Emotional Personal Environmental

Related Management Well-being Safety Health &
Fitness Protection
1 5 9 13 17 21
2 6 10 14 18 22
3 7 11 15 19 23
4 8 12 16 20 24
Total
Rating

Category Rating:

Score Rating Description

>17 Excellent (E) Your answer shows that you are aware of
the importance of this category to your
health and wellness. You are putting your
knowledge to work for you by practicing
good and healthy habits.
13 Good (G) Your health practices in this area are
acceptable, but you have room for
improvement. Look again at the items you
answered with four or lower and identify
changes that you can make to improve your
lifestyle. Even small changes often can help
you achieve better health.
<12 Needs Your health risks are showing. You may be
Improvement (NI) taking serious and unnecessary risks with
your health. Perhaps you are not aware of
the dangers or what to do about them.

What’s New

Activity 3: START BEING FIT – STRETCH IT OUT

 In this activity, you will perform basic stretching and warm-up exercises to
condition your body in executing a variety of fitness activities in this module.

Procedure:
1. Perform the following warm-up exercises with the help of your teacher.
2. Observe proper posture and correct execution in doing the different exercises.
Direction: Do the following warm-up and static stretches. Make sure to wear
your most comfortable P.E Attire. You can also open the links below for
reference.
Note: Count 1 to 16 every stretch

Tilt Head Back Head Drop Stretch Neck Right Side Neck Left Stretch
Stretch Stretch

Arm Stretch Right Arm Stretch Left Arm Back Stretch Arm Back Stretch
Right Left
Links: Warm-up: https://www.youtube.com/watch?v=sFD4XNVNAz4
Static Stretching: https://www.youtube.com/watch?v=kdkT73JxiRM
Forward Trunk Bend Forward Trunk Bend Side Bend Stretch Side Bend Stretch
Left Right

Forward Lunge Right Forward Lunge Left Hamstring Stretch Hamstring Stretch
Right Right

Hamstring Stretch Hamstring Stretch Ankle Rotation Ankle Rotation Left

Left Left Right

Links: Warm-up: https://www.youtube.com/watch?v=sFD4XNVNAz4

 Static Stretching: https://www.youtube.com/watch?v=kdkT73JxiRM

Reflective Questions:

1. How did you perform the different warm-up and stretching exercise?
2. What are the benefits of warm-up and stretching exercise?

What is It

Discussion 1: Definitions of Leisure, Play, and Recreation

Concept Definition
Leisure as time Leisure is time free from obligations, work, (paid and
unpaid), and tasks required for existing (sleeping, eating)
Leisure as activity Leisure is a set of activities that people engage in during
free time – activities that are not work-oriented or that do
not involve life maintenance tasks such as housecleaning
or sleeping.
Play Play is an imaginative, intrinsically motivated, non-serious,
freely chosen, and actively engaging activity.
Recreation Recreation is an activity that people engage in during their
free time, that people enjoy, and that people recognize as
having socially redeeming values and generates a general
sense of well-being.
Benefits of Recreational Activities:
● Enhances personal growth
● Helps build self-esteem and confidence
● Reduces tension and anxiety
● Encourages spiritual renewal and personal growth
● Increases mental relaxation
● Generates a general sense of well being
● Teaches positive conflict resolution skills
● Improves alternatives to self-destructive behaviors

The Principle of Exercise

You should increase the dose or amount of physical activity or exercise
to see changes in your fitness level. This is overload principle, which is guided
by the FITT Principle that is composed of the following:
a. Frequency refers to how often you involve yourself in regular physical
activity or exercise.
 b. Intensity refers to how hard you should exercise or the level of
difficulty of your physical activity.
c. Time Refers to how long you should engage in a specific physical
activity.
d. Type refers to the kind of exercise or physical activity you should
engage in.

Activity 4. THE EXTRA CHALLENGE – HI-LO CARDIO WORKOUT FUR

FUN
Aerobic Fitness requires some skill, but the essential component to your
working out is FUN! Your workout should be enjoyable that you will want to
do it again. To get the most benefit from your aerobics workout, remember to
do it right, and have a great time. Now you are ready to enjoy the Hi-Lo cardio
workout in this lesson.
This activity will help develop one’s cardiorespiratory endurance, timing, and
coordination through a simple hi-lo aerobic routine.

Materials Needed: Any music player, Aerobics music (different tempo/speed)

Procedure:
1. Discuss the importance of warming-up before engaging aerobics activities.
2. Practice and perform the necessary aerobic steps with the help of your PE
Teacher (please integrate the use of the module 1 where the teacher
demonstrates the warm-up exercises *for modular students)
3. Listen to different music tempos to be used in the hi-lo aerobic routine.
4. Perform the stretching and warm-up exercises before performing the aerobic
routine.
5. Present a simple 5-minute aerobic routine in class during a practical test.

Practice some of the High and low impact aerobics movements.

Low Impact Aerobic
Movements
Step Step
right left
foot in foot in
March place, place,
raise raise
knee in knee in
front as front
high as as high
you as you
can. can.
 V-Step/Easy step

Close step

Starting position Step R foot sideward right Close L foot to right

Grapevine

Box step
tep L foot Cross-step R foot Step left foot Step right foot
r right over left backward sideward right

Knee-high
Step left foot Raise knee at
forward waist level

Leg Curl

Curl right leg in

Step left foot rear while
sideward left reaching right
ankle
 Tap
Touch the floor Touch the floor
with the ball of with the ball of
the right foot in the left foot in
front front

High Impact Aerobic

Movements

Step kick

Step left foot

forward Kick right foot in
front

Jog

Hop right foot in Transfer weight to

place the left foot
 Lunge hop

Jump both feet and Half knee bend

bring right foot in with the left
front, left foot in
rear.

Twist

Bend knees
Bend knees
slightly, twist body
slightly, twist body
to the right.
to the left.

Side bend
Bend knees
Bend knees slightly, bend trunk
slightly, bend trunk left
right.
 Squat

Bend knees
while lowering
hips and
keeping the
head up.

Jumping
jack

Jump both
feet at the Jump both feet at
same time, the same time
landing in close feet together
astride
position.

In this part of your lesson, you will go deeper and further

understand the Hi-Lo cardio workout. These activities will be
To give you more of the illustrations of this test use this direct link:
provided for you to integrate weight management, a healthy
lifestyle, and active participation in various recreation and
fitness activities, which will be beneficial for you, your family,
and your community. Also, you will be given opportunities to
reflect and understand more about the importance of active
recreation on your fitness and well-being. Be motivated and be
active NOW to be FIT and HEALTHY!
 What’s More

Activity 4: Execute what is being shown!

Let’s engage ourselves in High and Low impact exercises together with the
different arm movements. Do the extra challenge - Hi-Lo cardio workout for
fun!
Hi-Lo Aerobic Workout
Routine Counts Lower body
1-8 Tap (travel forward) X4
1-8 March (backward) X 8
1 1-16 Lunge (Single, single, double) X 2
1-32 Repeat all (Left foot lead)

1-8 Lunge hop (forward) X 4

1-8 Close step (Right and left) X 4
2 1-16 Squat X 4
1-32 Twist (face front, face back) x8

3 1-8 Double Grapevine (travel R)

1-8 Double Grapevine (travel L)
1-8 V-step (L lead) 4 X
1-8 V-step (R lead) 4 X
1-32 Repeat all (L lead)
 4 1-8 Jog forward X 8
1-8 Box (R) X 2
1-8 Jog Backward X 8
1-8 Leg curl (Forward) X 4
1-8 Alternate knee lift X 4
1-8 Jumping Jack X 4
1-48 Repeat all (Left foot Lead)

Self-Assessment
Below is an assessment tool for you to evaluate your own performance in the
different fitness and aerobic activities in this lesson. Based on your
experiences, write the needed responses in your notebook.

NAME: Grade/section: ___________ Date:

_________________________________ ________

O VS S NI P
Indicators of Performance 5 4 3 2 1
1. Performs the step patterns
correctly with mastery.

2. Performs the step patterns

correctly, with mastery,
coordination, and proper counting.

3. Displays proper body lines

while doing the movements

4. Fosters positive attitude

towards the activity.
Performance Indicators:
O - Outstanding Performs without any assistance from
anybody yet with mastery
VS - Very Satisfactory Performs without any assistance from
anybody but with minimal errors
S - Satisfactory Performs with little assistance from teacher
and/or classmates and with minimal errors
NI - Needs Improvement Performs with little assistance from teacher
and/or
classmates and with many errors
P - Poor Shows no interest in coping with the
challenges in the activities given

What I Have Learned

Activity 5: FITNESS AND WELLNESS LIFESTYLE SELF-EVALUATION

In this activity, you will assess your level of understanding on the
importance of active participation in a variety of fitness and recreational
activities to maintain fitness and wellness.
Materials:
● Pen
● Notebook
● Reading materials on fitness and wellness
Procedure:
Read the instructions given for the activity. Copy and answer the questions in
your notebook.
1. Explain the exercise and recreational program that you have undertaken for
the entire school year. Express your feelings about the outcomes of the
program and how well you accomplished your fitness goals.
2. Briefly evaluate the activities presented in module and its impact on the
quality of life. Indicate what you feel will be needed for you to continue to
adhere to an active and healthy lifestyle.
 What I Can Do

Activity 6: HI-LO TO THE BEAT (MOVES YOU CAN DO ON OWN)

In this activity, you will be given the opportunity to create your own
basic Hi-Lo routine considering the proper execution of the basic steps.

Materials:
● Video of Hi-Lo aerobic dance routine
● Upbeat music
● Rubric

Procedure:
1. Review the basic steps in Hi-lo aerobic dance.
2. CREATE AT LEAST 5 to 8 Hi-lo steps either creative or combination.
3. Choose a 5-minute upbeat music (130 – 135 beat per minute).
4. Practice the workout individually.
5. Perform the creative routine in class for the practical test.

Self-Assessment
Below is an assessment tool for you to evaluate your own performance in the
different fitness and aerobic activities in this lesson. Based on your
experiences, write the needed responses in your notebook.

NAME: Grade/section: ___________ Date:

_________________________________ ________

O VS S NI P
Indicators of Performance 5 4 3 2 1
1. Performs the step patterns
correctly with mastery.

2. Performs the step patterns

correctly, with mastery,
coordination, and proper counting.
 3. Displays proper body lines
while doing the movements

4. Fosters positive attitude

towards the activity.

Reflective Questions

1.How do you feel about the activity? Were you able to perform the activity
with confidence?
2. What do you think should one possess to able to perform the different
movements you and your classmates performed? Why?
3. How do the food we eat and activities we do influence our level of
performance in performing Hi-lo routine?

Assessment

Activity 7: COMPLETE ME
In this activity, your knowledge and understanding on Recreational
fitness will be assessed through the statements that you have completed
below. Choose from the box the appropriate word for each blank.

achieving healthy lifestyle decreases level of anxiety jogging

biking Food Pyramid reduces tension
burn calories Hi-lo aerobic dancing relieve stress
community improving cardio-vascular endurance self-esteem
dancing it’s fun Swimming

NAME: Gr./Sec.:_________________
_________________________________ Date:_________
Active recreation helps you in (1) ___________________. Regular participation in
any physical activity will enhance one’s (2) _________________ to perform well.
Walking and running has many benefits like (3)
_______________________________, (4) __________________, (5)
____________________, (6) _____________________, and (7) ________________ that
can be developed if one engages in (8) ______________, (9) _______________, (10)
 _______________, and (11) ______________ regularly. The (12) __________________
can guide one as to what kinds of food to eat to maintain or improve weight too.
My favorite among fitness activities in this lesson is (11) (13) ___________________
because (14) ____________. I believe that with my participation in active
recreation, I will improve my fitness and may eventually help me in influencing
my (15) __________________to improve their fitness too.

Additional Activities

Activity 8: GROOVE WITH ME! (ME AND MY FAMILY)

In this activity, you will be given the opportunity to perform your created Hi-lo
steps with a family member/s.

Materials:
● Video of Hi-lo aerobic dance routine
● Upbeat music
Procedure:
1. Wear appropriate and comfortable clothes and rubber shoes.
2. Perform again your created Hi-lo steps together with a family member (Father,
Mother or siblings).
3. Take a video of your performance and save in mp4 format.
4. Submit the video through facebook messenger and/ir email it to your PE teacher.
Self-Assessment
Below is an assessment tool for you to evaluate your own performance in the different
fitness and aerobic activities in this lesson. Based on your experiences, write the
needed responses in your notebook.

NAME: Grade/section: ___________ Date:

_________________________________ ________
 O VS S NI P
Indicators of Performance 5 4 3 2 1
5. Performs the step patterns
correctly with mastery.

6. Performs the step patterns

correctly, with mastery, coordination, and
proper counting.
7. Displays proper body lines while
doing the movements
8. Fosters positive attitude towards
the activity.

Assessment
1. achieving healthy
lifestyle
2. self-esteem
Items 3-7, in any order
reduces tension
decreases level of anxiety
improving cardio-vascular
endurance
relieve stress
burn calories
Items 8-11, in any order
biking
dancing
jogging
Swimming
12. Food Pyramid
13. Hi-Lo Aerobic Dancing
14. it's fun
15. community
References

Department of Education Physical Education 10 Teachers Guide for Quarter 2

https://drive.google.com/file/d/1vxSroU5VJ1ssXoiMQhymLNAA9h52mkzK/view
Department of Education Physical Education 10 Learners Material for Quarter 2
https://drive.google.com/file/d/0B41NpxO8pu79MU43dlNNUnFfVWs/view

DISCLAIMER
This Self-learning Module (SLM) was developed by DepEd SOCCSKSARGEN with the
primary objective of preparing for and addressing the new normal. Contents of this
module were based on DepEd’s Most Essential Learning Competencies (MELC). This is
a supplementary material to be used by all learners of Region XII in all public schools
beginning SY 2020-2021. The process of LR development was observed in the
production of this module. This is version 1.0. We highly encourage feedback,
comments, and recommendations.

For inquiries or feedback, please write or call:

Department of Education – SOCCSKSARGEN

Learning Resource Management System (LRMS)

Regional Center, Brgy. Carpenter Hill, City of Koronadal

Telefax No.: (083) 2288825/ (083) 2281893

Email Address: region12@deped.gov.ph