PROJECT CLAID (Contextualized and Localized Activities Intended for Distance Learning)

Name:_____________________Date:____________Score:__________

PHYSICAL EDUCATION 10
Quarter 2 – Week 2
Competency: Engages in moderate to vigorous physical activities for at least
60 minutes a day in and out of school.

Lesson: Active Recreation

Objective/s:
1. Distinguish leisure from recreation.
2. Identify the benefits of walking.
3. Perform the fitness walking.

Concept: Active recreation is defined as activities

engaged in for the purpose of relaxation,
health and wellbeing or enjoyment with the
primary activity requiring physical exertion,
and the primary focus on human activity.

DEFINITIONS OF LEISURE, PLAY, AND RECREATION

CONCEPT DEFINITION
Leisure as time Leisure is time free from obligations, work, (paid or unpaid), and
task required for existing (sleeping and eating).
Leisure as Leisure is a set of activities that people engage in during free
activity time- activities that are not work-oriented or that do not involve
life maintenance tasks such as housecleaning or sleeping.
Play Is imaginative, intrinsically motivated, non-serious, freely chose,
and actively engaging activity.
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.

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1
Q2 Week No.2 Competency Code: PE10PF-Ib-h-45
Competency/iesEngages in moderate to vigorous physical activities for at least 60 minutes a day in
and out of school.
What do you do in your leisure time is a question often thrown at others during
formal discussions. Human beings indulge in many activities, in daily lives such as
working, sleeping, bathing, resting, sleeping, eating etc, and leisure is believed to
be a time of rest when an individual is not working. There is another word called
recreation that refers to fun filled activities that people indulge in when they
are free and actually look for some thrill and fun. With the two words having
nearly the same meanings, it becomes difficult for some people to choose the right
word at times.

Leisure

Leisure is spare or free time that we happen to have at our disposal and the time we
tend to spend in our own characteristic style. Some people doze off during spare
time, not getting up from the bed so as to recharge themselves by taking complete
rest. Then there are people who like to watch TV programs that they have missed
because of work during their leisure time.

There is nothing to occupy our minds during leisure time, and we are free to utilize
the time as per our discretion. Students, when they are away from education and
schools and colleges on weekends, tend not to think about studies, but only fun filled
activities or whatever that excites them. Even businessmen plan their weekends to
have maximum fun and enjoyment to stay away from the stress.

Recreation

Activities that are meant to bring joy and involved fun and excitement are referred to
as recreational activities. These activities are taken up during leisure time and are
generally out door in nature. Taking part in sporting activities, working out at gym,
hiking, climbing, sailing, fishing, hot air ballooning and others some recreational
activities that people take up to kill boredom and fill their leisure with thrill and
excitement.

Thus, experiences and activities that an individual indulges during his leisure time for
some enjoyment and pleasure are referred to as recreation.

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.

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2
Q2 Week No.2 Competency Code: PE10PF-Ib-h-45
Competency/iesEngages in moderate to vigorous physical activities for at least 60 minutes a day in
and out of school.
Health Benefits

 Achieved good health and longevity

 Improved quality of life
 Lowered blood pressure, reduced arthritis pain, weight loss and lowered risk
of diabetes, certain cancers, osteoporosis and cardiovascular disease.

Physical Benefits

 Improvement of skills specific to a particular activity

 Relaxation, rest, and revitalization

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
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

Having fun is not only the reason to engage in recreational activities. Understanding
the recreation benefits is an essential component in building your character and
personality.

Activity 1

Directions: Differentiate leisure and recreation by identifying each item if it is leisure

or recreation. Write your answer on the space provided each number.
__________ 1. Embroidering
__________ 2. Watching television
__________ 3. Playing computer games
__________ 4. Cycling
__________ 5. Going out to eat with friends

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Q2 Week No.2 Competency Code: PE10PF-Ib-h-45
Competency/iesEngages in moderate to vigorous physical activities for at least 60 minutes a day in
and out of school.
 FITNESS WALKING
Walking is generally considered as a moderate physical activity, but it is
effective in promoting metabolic fitness and overall health. To achieve cardiovascular
fitness, walking must be done intensely enough to elevate the heart rate to target
zone levels.
Walking can provide you the same benefits as a running program. General
health benefits are acquired from walking. For cardiovascular benefits, the key is
walking fast enough to get your heart rate up.
Painful or aching shins are very common for new walkers. It can also be a
problem when increasing speed or distance. To avoid aching shins, do these: (1)
increase speed and distance gradually; (2) wear good, flexible, walking shoes with a
low heel; (3) perform ankle circles and toe points before and after your walks and (4)
stretch your calves and shins well after you walk.
Eat something high in carbohydrates, whole grain cereal, whole wheat bread,
and banana. Do not eat anything heavy, fatty, or that might upset your stomach (this
will be different for each individual). Whatever you eat should be something you have
previously tried so you know how you react to it. Be sure to drink water during and
after the walk.

Benefits of Walking
1. Helps with weight management.
2. Accessible to everyone.
3. Does not require special equipment.
4. Lowers low-density lipoprotein (LDL) cholesterol (the “bad” cholesterol).
5. Reduces the risk of some cancers.

Tips To Enjoy Your Walking Routine

1. Pass the talk test. If you can’t talk while walking, you are exercising too hard.
Slow down.
2. Walk before you run. Starting a running program might be painful, and pain is no
fun. Become a walker first. Condition your body with a low-impact activity and later
on you will be better prepared for higher-impact exercises such as running.
3. Wear bright clothing. Strive to be seen, not part of an accident scene.
4. Warm-up before you walk and cool-down after.
5. Change your route. Explore other walking trails or route in your vicinity.
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4
Q2 Week No.2 Competency Code: PE10PF-Ib-h-45
Competency/iesEngages in moderate to vigorous physical activities for at least 60 minutes a day in
and out of school.
6. Listen while you walk. Listen to your favorite music while walking to be
motivated to finish. You can use an electronic device to play music.
7. Walk with a friend. Invite a friend or a family member to join your fitness walking.
8. Meditation or prayer. Use your walking time to meditate or pray.
9. Join a walking club. Plan attending a big walking event like “Walk for a Cause”
to add some excitement and variety to your walking.
10. Crosstrain. Alternate walking days with biking, swimming, playing badminton or
other exercises to maintain a healthy heart.

Activity 2

LIST THEM DOWN

Write other health benefits of walking aside from the healthy benefits of walking that
were stated above.
1. __________________________________________________
2. __________________________________________________
3. __________________________________________________
4. __________________________________________________
5. __________________________________________________

Ponder on This: The combination of diet and exercise leads to greater

weight loss. Exercise increase the rate of weight loss and is vital in
maintaining the ideal weight. Exercise maintain lean tissue.

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5
Q2 Week No.2 Competency Code: PE10PF-Ib-h-45
Competency/iesEngages in moderate to vigorous physical activities for at least 60 minutes a day in
and out of school.
 Activity 3

Walking for Fitness and Fun

Walking is a good form of exercise in developing cardiorespiratory endurance. The
walking program below will help you increase your stamina and will strengthen your
heart. Start your one-month fitness walking routine now! Always do warm-
up/stretching exercises before performing this routine.

Warm Up Target HR Zone Cool Down Total Time

Week 1 Walk 5 mins. Walk briskly 5 Walk 5 mins. 15 mins.
mins.
Week 2 Walk 5 mins. Walk briskly 7 Walk 5 mins. 17 mins.
mins.
Week 3 Walk 5 mins. Walk briskly 9 Walk 5 mins. 19 mins.
mins.
Week 4 Walk 5 mins. Walk briskly 11 Walk 5 mins. 21 mins
mins.

Week 5 and on: Check your pulse periodically to see if you are exercising within
your target heart rate. As you become more fit, try exercising within the upper range
of your target heart rate. Gradually increase your brisk walking time to 20-30
minutes, 3-4 times a week. Remember that your goal is to get the benefits you are
seeking and to enjoy your activity.
Reflective Questions:
1. What did you notice about your heart rate? Do you think it is necessary to
check your heart rate after a walking activity?
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2. What are the benefits of walking activities to you?

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6
Q2 Week No.2 Competency Code: PE10PF-Ib-h-45
Competency/iesEngages in moderate to vigorous physical activities for at least 60 minutes a day in
and out of school.
 3. What did you discover about your health after engaging in walking activities?
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REFERENCES:

Luahalhati F. Callo, Mark Kenneth S. Camilling, Johannsen C. Yap, Janeth P. Cagulang,

Jose C. Doria, Encarnita Deveraturda, Jo-ann G. Grecia R. A Physical Education and Health
: Learner’s Materials for Physical Education and Health 10 . 2015. 56-60.

https://www.differencebetween.com/difference-between-leisure-and-vs-recreation/

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7
Q2 Week No.2 Competency Code: PE10PF-Ib-h-45
Competency/iesEngages in moderate to vigorous physical activities for at least 60 minutes a day in
and out of school.
 Prepared by:

ALVIN SIBUG ROLDAN

HULO INTEGRATED SCHOOL
SDO- Mandaluyong

Editors:

MA. FRELEY R. SOMOZA MARY JANE SP. YORO

Content Language

ALVIN SIBUG ROLDAN

Layout

Approved:

MR. LEOPOLDO A. MIRANDA JR.

Education Program Supervisor, (subject)

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8
Q2 Week No.2 Competency Code: PE10PF-Ib-h-45
Competency/iesEngages in moderate to vigorous physical activities for at least 60 minutes a day in
and out of school.