10

Physical Education
Quarter 1– Module1b
Benefits of Active Participation in
Sports and Recreational Activities
MAPEH – Grade 10 Alternative Delivery Mode Quarter 1 – Module 1b: Benefits
of Active Participation in Sports and Recreational Activities First Edition, 2021

Republic Act 8293, section 176 states that: No copyright shall subsist in any work
of the Government of the Philippines. However, prior approval of the government
agency or office wherein the work is created shall be necessary for exploitation of
such work for profit. Such agency or office may, among other things, impose as a
condition the payment of royalties.

Borrowed materials (i.e., songs, stories, poems, pictures, photos, brand names,
trademarks, etc.) included in this module are owned by their respective copyright
holders. 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.

Published by the Department of Education

Secretary: Leonor Magtolis Briones
Undersecretary: Diosdado M. San Antonio

Development Team of the Module

Writers: Floyd Jimber O. Gajilomo

Editors: Bethel- Anne S. Parco Reviewers:
Illustrator:
Layout Artist:
Management Team: Senen Priscillo P. Paulin, CESO V Jenith C. Cabajon
Joelyza M. Arcilla, Ed. D. Rosela R. Abiera
Nilita L. Ragay, Ed. D. Maricel S. Rasid
Marcelo K. Palispis, Ed. D. Elmar L. Cabrera

Printed in the Philippines by ________________________

Department of Education –Region VII Schools Division of Negros Oriental

Office Address: Kagawasan, Ave., Daro, Dumaguete City, Negros Oriental

Tele #: (035) 225 2376 / 541 1117
E-mail Address: [email protected]
 What I Need to Know

Good day!
As you go along the pages of this module, you will find out that through
actively participating in the various activities, you will acquire many benefits.
You will also discover many opportunities and learning experiences that will
change the way you spend your time. You only need to visualize a better
version of yourself and aspire to achieve a holistically healthy you.

But wait, in this module, you are not only going to develop your skill in some
sports but also evaluate how you eat, and realize that what you eat really
matters… So let’s go.

LEARNING COMPETENCY:

Engages in moderate to vigorous physical activities for at least 60 minutes a day in

and out of School.
Code: PE10PF-Ib-h-45
Assesses physical activity, exercise and eating habits.
Code: PE10PF-Ia-h-39
Expresses a sense of purpose and belongingness by participating in physical
activity-related community services and programs
Code: PE10PF-Ib-h-48

At the end of the module, you should be able to:

 Record the number of times you have gained in playing volleyball.

 Share your experiences in playing your own sports.
 Identify the benefits of active participation in sports and recreational
activities
 Point out different Injury Prevention per sports and its risk management.

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What I Know

PRE ASSESSMENT
Direction: Read each item carefully, and choose the best answer. Write the letter
of your choice in your PE notebook.

1. What Recreational Activity is best needed to promote fitness and physical

activities in every community?
A.
Conducting Zumba fitness every Friday for Senior Citizens and

adults
B.
Live streaming gaming activity to viewers who love games
C.
Simulated dance class for students
D.
Watching TV showing cooking tips and recipes
2. The following choices are the examples of outdoor recreational activities
EXCEPT ___________?
A.
Playing online games

B.
Running
C.
Trekking
D.
Walking
3. Which aspect of one’s life can be benefited if he is being able to reduce
risks of depression, anxiety, psychological distress, and emotional
disturbance?

2
 A. Health Benefits
B. Mental and Emotional Benefits
C. Physical Health Benefits
D. Social Health Benefits
4. Why is it important to do warm up exercises before engaging any physical
activities?
A. To avoid physical injuries.

B. To be protected from any sudden accidents during the activity.

C. To produce sweats.
D. To reduce weight.
5. Carlus Luiz is a varsity player for basketball in his university. While playing,
he got pushed unintentionally by the opponent and sprained his left
foot.
As Sports medical personnel, what should be your first thing to do?
A. Apply cold compress to the injured part of the body. B. Call the
Doctor right away.

C. Evaluate the injured part of the body.

D. Send him to nearby hospital.

6. Kim wants to join a beauty pageant in her hometown but she weighs 63kg
and classified overweight. What would be your suggested activity that fits in
her situation since she only has 2 weeks to prepare?
A.
Cardio-Respiratory endurance exercise 20-60 minutes for 3-5 days a
week (Moderate Exercises Program).

B.
Dancing Zumba (fast) for 30 minutes per day (Lifestyle Physical

Activity).

C.
Walking to and from school/work for 15 minutes each way everyday
(Lifestyle Physical Activity).
D.
Weight Training: 3 sets of 10 exercises for 3 days a week. (Vigorous
Exercises Program).
7. These activities require large body movements like biking, swimming and

3
dancing are the examples of _____________.
A.
Active Recreational Activities
B.
Conference Session Activities
C.
Electronic Programming Activities
D.
Work Load Activities

8. What does “FITT” stands for?

A.
Faith, Integrity, Temperance and Transformation
B.
Fan, Internet, Telephone and Television

C.
Files, Internet, Transmission and Telegram

D.
Frequency, Intensity, Time and Type

9. Which of the following is NOT an example of an active exercise?

A.
Biking Activities
B.
Jumping with Rope
C.
Online Games/ESPORTS
D.
Swimming Marathon
10. By using the Physical Activity Intensity Chart, Which level of exercise
program does require Running for 45 minutes for 3 days a week?
A.
Lifestyle Physical Activity
B.
Moderate Physical Program C. Vigorous Exercise Program
D. All of the Above.

4
What’s In
BENEFITS OF ACTIVE PARTICIPATION IN SPORTS AND
RECREATIONAL ACTIVITIES
Individuals benefit a lot from actively participating in sports and recreational
activities. These include health, physical, mental, emotional, and social benefits.
Here are the following benefits:

Health Benefits
• road map to good health and longevity
• improved quality of life, lower blood pressure, reduced arthritis pain, weight
loss and lowered risk of diabetes, certain cancers, osteoporosis and
cardiovascular disease

https://bit.ly/3gUm0tL

Physical Benefits
• improvement of skills specific to a particular activity
• relaxation, rest, and revitalization
• opportunity to make new friends and acquaintances
 strengthen social networks and community
identity https://bit.ly/3gOG7dR

Mental and Emotional

Benefits
• release of stress from demands of everyday
living
• greater personal confidence and self-esteem
• sense of achievement
• reducing risks of depression,
anxiety, psychological distress, and
emotional
https://bit.ly/35POTSs disturbance
• more restraint in avoiding risky behavior
Social Benefits
• bonding with family and friends
• opportunity to make new friends and acquaintances
• strengthen social networks and community identity
Task 1:

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Activity Time! “Catch, Toss, Set and Over”
Activity: You will need a solid wall and a volleyball ball or any available ball that you
might have which could bounce on your arms. Make sure it is not painful.

OBJECTIVE:
1. Hello dear! I know you are excited to do this activity at home. Find a solid wall
at your house. All you have to do is to volley the ball towards a solid wall.
2. If there is no solid wall at home, that is not a problem. You just have to volley
the ball with the correct position of both hands. Do this as much as you can
for 20 minutes. Note: Just stay at home or in your yard.

After your play, record the number of times you have gained in the volleying. Please
copy the table in your PE notebook.

Mini Self- Competition Log

Name:

Section:

Day 1 Day 2 Day 3 Time:

Time: Time:
Results/ No. of hits

Parents’ Signature:

Task 2. Directions: Write your answers in a whole short Bond Paper.

“WATTPADER ka ba?”

Are you a fan of reading Wattpad books? If yes, then it’s your time to shine as
a writer. Alright here is the deal, imagine that you are an author and you want to write
your story here about your experience in playing your own Sports. Follow the Format
Below. (Minimum of 250 Words) Write it in your PE Notebook.
_____________________________
Title (One Word only that describes your story)
_____________________________________________________
_____________________________________________________
____________________________________________________

Task 3: Directions: Answer the processing questions. Write your answers in

your notebook.
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Answer the questions below in your PE notebook.
1. How do you feel when doing both activities? What were your realizations?
2. Do you have any difficulties in doing the volleying of the ball?
3. Have you ever experienced having an injury due to sports? Was it shared in your
story? What did you do then?
4. Do you think that skills are the only thing to be considered in playing and having
an active lifestyle?
5. What about your food intake? Do you think it matters?

What’s New

Direction: Provide some of your own experience on the following benefits

of active participation in sports and recreational activities stated below
and how they gave impact to your current lifestyle. Or if none, then
create a sample scenarios of the things said above. Write your answers
in your PE Notebook.
1. HEALTH BENEFITS 2. PHYSICAL BENEFITS 3. MENTAL AND EMOTIONAL
BENEFITS 4. SOCIAL BENEFITS

What is It

Let us check out some sports that could be

beneficial to all of us, too.

https://bit.ly/2UuLlTv

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 Badminton
Skills – service, lob, clear, drive, drop, smash, footwork
Moderate Vigorous
Frequency 3-4x/week 4x or more/week
Intensity RPE of about 11-13 RPE of about 13-16
Time 30 minutes and up 45 minutes and up
Type series of light hitting drills series of footwork and
with partner followed by light hitting drills with partner
competition/game followed by slightly
heavy competition/game
(RPE was explained in the first module in PE)

Injury Prevention and Risk Management

Badminton injuries are either acute, traumatic injuries such as ankle sprains,
or are overuse injuries such as impingement syndromes. Both types of injury can be
prevented by using the right equipment, warming up, cooling down and ensuring you
are strong and fit enough to compete. (http://www.livestrong.com/article/361956badminton-
drills-lead-up-games/)

Table Tennis
Skills – forehand and backhand grips, push, block, serve, receive
Moderate Vigorous
Frequency 4-5x/week 5x or more/week
Intensity RPE of about 13 RPE of about 14-17
Time 45 minutes and up 1 hour and up
Type series of light hitting drills series of hitting drills with
with partner followed by partner followed by slightly
light competition/game heavy team competition/
game

Injury Prevention and Risk Management

The most common table tennis injury is very similar to standard tennis injuries.
Sprained ankles, tennis elbow and Achilles tendinitis are just three of the more
frequent table tennis injuries. Table tennis is a non-contact sport but injuries are often
acquired when athletes suddenly change direction or twist their body quickly, leading
to pulled muscles and other injury problems. Players who do not warm up properly or
stretch their muscles before taking to the table also put themselves at a high risk of
injury. (www.sportsinjurybulletin.com/archive/table-tennis.php)

Tennis
Skills – forehand and backhand strokes, serve, smash, drive
Moderate Vigorous
Frequency 4-5x/week 5x or more/week
Intensity RPE of about 13 RPE of about 14-17
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 Time 45 minutes and up 1 hour and up
Type series of light hitting drills series of hitting and
with partner followed by serving drills with partner
light competition/game followed by slightly heavy
team competition/game

Injury Prevention and Risk Management

Tennis injuries are generally defined as either cumulative (overuse) or acute
(traumatic) injuries. These injuries occur over time due to stress on the muscles,
joints, and soft tissues without proper time for healing. They begin as a small,
nagging ache or pain, and can grow into a debilitating injury if they aren’t treated
early.
Many sports injuries result from overuse, lack of proper rest, lack of proper
warm up or poor conditioning. Safety precautions are recommended to help prevent
tennis injuries like warming up thoroughly prior to play, wearing the right tennis shoes
with skid-resistant soles, using good technique in the different tennis movements,
cleaning of courts before play to check for slippery spots or debris, getting adequate
rest and time for recovery after each play, and staying hydrated.

Baseball
Skills – pitching, hitting, base running, catching, fielding
Moderate Vigorous
Frequency 3-4x/week 4x or more/week
Intensity RPE of about 13 RPE of about 14-17
Time 30 minutes and up 30 minutes and up
Type series of catching, series of catching,
fielding, and hitting drills fielding, and hitting drills
followed by light with base running,
competition/game pitching drills followed by
slightly heavy
competition/game

Injury Prevention and Risk Management

If you use too much effort in pitching the ball, or continuously pitch without
rest, a serious elbow or shoulder injury may be on the horizon. If you complain of
elbow or shoulder pain the day after pitching, or movement of the joint is painful or
restricted compared to the opposite side, see a physician familiar with youth sports
injuries. Warm up properly by stretching, running, and easy, gradual pitching.
Emphasize control, accuracy, and good mechanics. Do not play all year-round. Your
body needs to recover from the physical demands of playing. Football/Soccer
Skills – pass, receive, attack, shoot, heading, goalkeeping, defending, tackling
Moderate Vigorous
Frequency 3-4x/week 4x or more/week
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 Intensity RPE of about 13 RPE of about 14 - 17
Time 30 minutes and up 45 minutes and up
Type series of light footwork and Series of footwork,
passing drills followed by passing, shooting,
light competition/games defending, and tackling
drills followed by slightly
heavy competition/game

Injury Prevention and Risk Management

Injuries occur during football/soccer games and practice due to the combination of
high speed and full contact. While overuse injuries can occur, traumatic injuries such
as concussions are most common. The force applied to either bringing an opponent
to the ground or resisting being brought to the ground makes football/soccer players
prone to injury anywhere on their bodies, regardless of protective equipment.

Basketball
Skills – dribbling, passing, shooting, defending
Moderate Vigorous
Frequency 4-5x/week 5x or more/week
Intensity RPE of about 13 RPE of about 14 - 17
Time 45 minutes and up 1 hour and up
Type series of spot shooting series of spot shooting,
and light dribbling drills and dribbling with
with partner followed by defending drills, and
light competition/game transition drills with partner
and team followed by
slightly heavy team
competition/game

Injury Prevention and Risk Management

Ankle sprains, jammed fingers, knee injuries, deep thigh bruising, and foot
fractures are common basketball injuries. To avoid these injuries, maintain proper
fitness and hydrate adequately. Remember, injury rates are higher in athletes who
have not adequately prepared physically.

Volleyball
Skills – passing, receiving, serving, attacking, digging, blocking
Moderate Vigorous
Frequency 3-4x/week 4x or more/week
Intensity RPE of about 13 RPE of about 14-17
Time 45 minutes and up 1 hour and up
Type series of light passing, series of serving, digging,
hitting, setting, receiving, and attacking drills with
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 and serving drills with partner or team followed
partner followed by light by slightly heavy team
competition/game competition/game

Injury Prevention and Risk Management

Since volleyball involves repetitive overhead motions, such as spiking and
blocking, players are prone to overuse injuries of the shoulder. In addition, volleyball
players are particularly susceptible to finger injuries, ankle sprains, anterior cruciate
ligament (ACL) injuries, and patellar tendinitis. Usually injuries can be treated
nonoperatively with bracing and physical therapy, or home rehabilitation exercises.
However, treatment can vary significantly depending on the injury. Recovery time
usually depends on the injury.

What’s More
Task 4:
Direction: Provide the needed information below. Do this in your PE Notebook.

SPORTS Skills Injury

Prevention and
Risk
Management
1. Badminton
2. Table Tennis
3. Tennis
4. Baseball
5. Football/Soccer
6. Basketball
7. Volleyball

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 What I Have Learned
Answer in your PE notebook

I have learned that ________________ ________________ ______.

I have realized that ________________ _________________ _____.
I will apply _____________ _________________ _______________.

What I Can Do
Direction:
In 1 Whole Short Band paper, draw an illustration of your favourite Sports. Use
Pencil or felt tip pen and Crayons for your output.

Assessment

Direction: Read each item carefully, and choose the best answer. Write the letter of
your choice in your PE notebook.

1. What Recreational Activity is best needed to promote fitness and physical

activities in every community?
A. Conducting Zumba fitness every Friday for Senior Citizens and adults
B. Live streaming gaming activity to viewers who love games
C. Simulated dance class for students
D. Watching TV showing cooking tips and recipes
2. The following choices are the examples of outdoor recreational activities
EXCEPT ___________? A. Playing online games

12
 B. Running
C. Trekking
D. Walking
3. Which aspect of one’s life can be benefited if he is being able to reduce risks
of depression, anxiety, psychological distress, and emotional disturbance?
A. Health Benefits
B. Mental and Emotional Benefits
C. Physical Health Benefits
D. Social Health Benefits
4. Why is it important to do warm up exercises before engaging any physical
activities?
A. To avoid physical injuries.
B. To be protected from any sudden accidents during the activity.
C. To produce sweats.
D. To reduce weight.
5. Carlus Luiz is a varsity player for basketball in his university. While playing, he
got pushed unintentionally by the opponent and sprained his left foot. As
Sports medical personnel, what should be your first thing to do? A. Apply cold
compress to the injured part of the body.
B. Call the Doctor right away.
C. Evaluate the injured part of the body.
D. Send him to nearby hospital.
6. Kim wants to join a beauty pageant in her hometown but she weighs 63kg and
classified overweight. What would be your suggested activity that fits in her
situation since she only has 2 weeks to prepare?
A. Cardio-Respiratory endurance exercise 20-60 minutes for 3-5 days a week
(Moderate Exercises Program).
B. Dancing Zumba (fast) for 30 minutes per day (Lifestyle Physical Activity).
C. Walking to and from school/work for 15 minutes each way everyday
(Lifestyle Physical Activity).
D. Weight Training: 3 sets of 10 exercises for 3 days a week. (Vigorous
Exercises Program).
7. These activities require large body movements like biking, swimming and
dancing are the examples of _____________.
A. Active Recreational Activities
B. Conference Session Activities
C. Electronic Programming Activities
D. Work Load Activities
8. What does “FITT” stands for?
A. Faith, Integrity, Temperance and Transformation
B. Fan, Internet, Telephone and Television
C. Files, Internet, Transmission and Telegram
D. Frequency, Intensity, Time and Type
9. Which of the following is NOT an example of an active exercise?
A. Biking Activities
13
 B. Jumping with Rope
C. Online Games/ESPORTS
D. Swimming Marathon
10. By using the Physical Activity Intensity Chart, Which level of exercise program
does require Running for 45 minutes for 3 days a week?
A. Lifestyle Physical Activity
B. Moderate Physical Program C. Vigorous Exercise Program
D. All of the Above.

14
For inquiries or feedback, please write
call:or

Department of Education
– Schools Division of Negros Oriental
Kagawasan, Avenue, Daro, Dumaguete City, Negros Oriental

Tel #: (035) 225 2376

/ 541 1117
Email Address: [email protected]
Website: lrmds.depednodis.net