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PHYSICAL EDUCATION
QUARTER 4 – MODULE 5

MELC: Engages in moderate to vigorous physical activities for at least 60

minutes a day in and out of the school.

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 PART I.

A. Introduction

The advancement brought about by science and technology has made life easier. Unfortunately, the
luxury of just pushing button or clicking a mouse is leading us to a sedentary lifestyle.

To meet the demands of daily routines and activities, it requires a fitter and healthier mind and body
which can be achieved through active participation in physical activities like dancing and choosing healthy
foods, you need to know more than just how foods look. You need to understand the nutrient contents to
guarantee the benefits you desire.
This module will introduce you to the nutritional needs and concerns of adolescents like you and
how to effectively manage issues.

B. Discussion

Nutrition and Weight

When you consume basically the same number of calories as you expend, your body weight remains
relatively stable. If you want to gain weight, you must manipulate this balance between calories consumed
and calories expended.

Gaining Weight
Some people have a difficult time gaining weight. This can be a result of a higher- than- normal basal
metabolic rate or higher physical activity level. When weight gain is a goal, the focus is on gaining muscle
and not fat weight. To do this in a healthy way, you should consume more meals and healthy snacks. It is
also important to continue exercise to ensure that the weight gain is ,mostly muscle. In particular, resistance
training will be an important factor for building muscle. Although it will take some time, the slower the
weight gain, the more likely it will be muscle gain not fat or water gain.

Losing Weight
Weight loss is more common goal than weight gain. Losing weight involves a negative energy balance.
This can be achieved by increasing exercise and decreasing calorie intake.

C. Readings:

Calorie is defined as the heat required to raise the temperature of 1 gram of water by 1 degree
Celcius. Because this is a relatively small amount, scientist use larger unit Calories (uppercase C), also
called a kilocalorie (abbreviated kcal.). The Calorie or Kilocalorie is 1,000 calories.

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 Total Energy Expenditure (TEE) is the total number of calories your body needs on a daily basis
and is determined by the following: 1. Your basal metabolic rate (BMR); 2. The thermic effect of food (also
known as dietary- induced thermogenesis); and 3. The thermic effect of your physical activity.

Basal Metabolic Rate (BMR)

Basal metabolic rate is defined as the energy required to maintain a body at rest(e.g. breathing,
circulation). To precisely determine your BMR, you would need to fast from 8 to 12 hours and then undergo
a laboratory test in which you sit quitly for about 30 minutes while the air you exhale is analyzed. This
determined how many calories you are burning while at rest. The Basal Metabolic Rate is 60% to 75% of
the total enegy expenditure. Typically, the larger and more muscular the person is, the higher the BMR is.

The Thermic Effect of Food

The thermic effect of food is the energy required to digest and absorb food. The thermic effect
is measured in a similar way as BMR, although the measurement time is usually about four hours after you
consume a meal. The thermic effect of food is 10% to 15% of your total energy expenditure.

The Thermic Effect of Physical Activity

The thermic effect is the amount of energy required for physical activity. It can be measured in
a laboratory when you exercise on a stationary bike or treadmill. The thermic effect of the activity is the
most variable of the three major components of the total energy expenditure because it can be as low as
15% for sedentary people and as high as 80% for athletes who train six to eight hours per day.

Non- Exercise Activity Thermogenesis (NEAT) is one other component of total energy
expenditure that plays a role, which is the energy expended in unplanned physical activity. This can include
taking the stairs instead of the elevator, sitting on balance ball at your desk, fidgeting, and other calorie-
burning activities. D. Example:

Maximizing Food Consumption

Consuming an appropriate number of calories and food from various categories results in optimal
nutrition. The table below shows an age- specific daily calorie and serving size recommendation for grains,
fruits, vegetables, milk and dairy items for both boys and girls. Note that the calorie recommendations in
the table are for an inactive child; about 200 calories would need to be added for a moderately active child
and 200 to 400 calories per day for a very physically active child.

Daily Estimated Calories and Recommended serving for Adolescents

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Calories 9-13 Years 14-18 Years
Female 1600 kcal 1800 kcal
Male 1800 kcal 2200 kcal
Fat 25% to 35% kcal 25% to 35% kcal`
Milk/ Dairy 3 cups 3 cups
Lean meat/ beans 5 oz
Female 5 oz
Male 6 oz
Fruits 1.5 cups
Female 1.5 cups
Male 2 cups
Vegetables
Female 2 cups 1.5 cups
Male 2.5 cups 3 cups
Grains
Female 5 oz 6 oz
Male 6 oz 7 oz

Reference: Complete Guide to FITNESS and HEALTH, Barbara Bushman, Ph. D., American College of
Sports Medicine, 2011, pp.190

PART II. Activity Proper

Activity 1: WORD MAZE

Directions. Search ten (10) example of foods and five (5) nutrients that supply good nutrition. Do it
horizontally, vertically, diagonally, up, or down. Loop the words.

Calorie Iron Protein Calcium Fiber Apple Oatmeal Chicken

Milk Potato Papaya Banana Grapes Egg Bread

C A L C I U M A F A T
A P B U R N S O I H B
L P O D A E R B B M A
O L I S P R O T E I N
R E L A A O X D R L A
I I R O N L T V E K N
E G G K P A P A Y A A
H C H I C K E N T J K
R E K L A E M T A O O

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Activity 2: LETTER PUZZLE
Directions. Write the letter for each number to solve the statement.
05 06 15 16 08 07 23 54 35 60 69 45 70
A B C D E F G H I J K L M
75 1 34 11 33 24 28 19 63 48 36 22 13
N O P Q R S T U V W X Y Z
1. This can be a result of a higher- than- normal basal metabolic rate or higher physical activity level.
__________________ _______________
23- 05-35-75-35-75-23 48-08-35-23-28-54
2. This can be achieved by increasing exercise and decreasing calorie intake.
______________ _______________
45-1-24-35-75-23 48-08-35-23-28-54
3. Defined as the heat required to raise the temperature of 1 gram of water by 1 degree Celcius.
_________________
15-05-445-1-33-35-08
4. The energy required to maintain a body at rest.
____________ ______________________ __________
06-05-24-05-45 70-08-28-05-06-1-45-35-15 33-05-28-08
5. The total number of calories your body needs on a daily basis and is determined by the BMR,dietary-
induced thermogenesis and the thermic effect of your physical activity.
___________ _______________ ___________________________
28-1-28-05-45 08-75-08-33-23-22 08-36-34-08-75-16-35-28-19-33-08
Activity 3. WEIGHT GOAL PLAN

Directions: Design your own personal weight management plan. Follow the table below. Rubrics
will be used to rate the assessment.

Weekly Plan A HEALTHY PERSONAL WEIGHT MANAGEMENT PLAN (Meals)

Day/s Breakfast Snacks Lunch Snacks Dinner

Monday

Tuesday

Wednesday

Thursday

Friday

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 Saturday

Sunday

Rubrics for Personal Weight Management Plan

Criteria Advanced Proficient Approaching Developing Beginning (1pt)
(5pts) (4pts) proficiency (3pts) (2pts)
Content Content Content reaches Content is near of Content is Content is very
surmounts expected result. expected output. beyond the basic and lacks
anticipation. Treatment of Treatment of details expected in depth
Treatment of details is of with some swallow result. Details analysis.
details is good quality. ideas. are in
advanced and in-
developing
depth.
phase and
very shallow.
Organization The structure of The structure of The structure of the The structure Structure is
and Style the essay is the essay is essay is somewhat of the essay is unorganized and
highly organized, and organized and not too coherent with
organized and coherence is coherent. There is organized and the topic. There
shows obvious. There somehow a variety coherent. is no variety in
coherence. is variety in in style which There is little structure and
There is variety style which makes the essay variety in subject matter.
structure and
in style which makes the essay good.
subject.
makes the essay impressive.
very impressive.
Creativity Presentation Presentation Presentation is near Presentation Presentation did
exceeds reaches expectations needs not meet
expectation expectations improvement expectations

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 PART III. SUMMATIVE EVALUATION

A. Fill in the blanks

Directions: Fill- in the missing word to complete each statement. Choose you answer inside

Activity Basal Metabolic Food Optimal Nutrition Kilocalorie

Muscle Negative Thermic effect Weight loss Gaining Weight

the box.

1. The _________ Rate is 60% to 75% of the total enegy expenditure.

2. Consuming an appropriate number of calories and food from various categories results in ______.

3 . The thermic effect of the______ is the most variable of the three major components of the total energy
expenditure.

4. The thermic effect of _______is the energy required to digest and absorb food.

5. Scientist use larger unit Calories (uppercase C), also called a _______.

6. Losing weight involves a _______ energy balance.

7. It is also important to continue exercise to ensure that the weight gain is ,mostly _______.

8. The _______is measured in a similar way as BMR, although the measurement time is usually about
four hours after you consume a meal.

9. ______is more common goal than weight gain

10. Some people have a difficult time ________.

B. Modified TRUE or FALSE

Directions: Write TRUE if the statement is correct and False if it is wrong, CHANGE the underline
word to make the statement correct.

1. The growth spurt during adolencence creates lower demand for energy and nutrients.

2. Eating a variety of foods once a week is a good nutritional habit.

3. Good dietary guidance has tree important elements.

4. Over nutrition happens when a person eats and get nutritional requirements beyond the needed
and ideal amount.

5. Nutritional needs vary for each stage of life, so it s impoertant to eat unhealthy diet through all
stages.

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C. Let’s be FIT Together
Directions: Do the performance tasks/ Output

Option 1: If you have an internet connection, choreograph your 2- minute contemporary modern
dance. Send your output/ video recording thru the messenger of the teacher in-charge.

Option 2: For those without internet connection using the different techniques in executing
contemporary dance, choreograph your 2- minute contemporary modern dance. After your
performance answer the following questions.
1. How does it feel coming up with your own choreograph contemporary modern dancing? Was it
hard or easy? Why?
2. What benefits can you derived from performing contemporary modern dance?
3. Did you perform movements of moderate to vigorous physical activities? How did you do it?

Rubrics for the Performance (for Option 1)

Criterion: 5 4 3 2 1

Skill All of the skills are 3 skills are 2 skills are 1 skill is No skill is
performed performed performed performed performed
correctly correctly correctly correctly
correctly

Rubrics for the Written Work (for Option 2)

Indicators 5 4 3 2 1

The idea is The answer is The answer is The idea is not Tried to answer the
correct with elaborated though question
excellent, correct
justifiable elaboration it touched the
and with topic
conviction

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References:

Book: The 21st Century MAPEH in ACTION by Eduardo Cipriano,Zabala-Hernandez,Gernalyn

Andres-Solano, Pinky Olivar-Libiran,Adelina P.Limos,Mark G. Fabella, Ronald Solis,
Ray Ferdinand Limos,(Kto12 Standards Based Assessment)
Physical Education and Health 10 (Learner’s Material) Online
Reference:

https://sophiainsapphire.com/contemporary-dance/ https://ivypanda.com/essays/contemporary-dance-
continuity-and- inimitability/https://artsonline.tki.org.nz/Teaching-and-Learning/Secondary-
teachingresources/Dance/Reviewed-resources/Key-collection/Discovering-Dance-Teachers-
Notes/Contemporarydance
Dance and health - Wikipedia https://www.tommys.org/sites/default/files/legacy/Goal-plan.pdf