Department of Education

6 National Capital Region

SCHOOLS DIVISION OFFICE
MARIKINA CITY

Music, Art, Physical Education, and Health

PHYSICAL EDUCATION
Unang Markahan – Modyul 1:
Physical Activity Pyramid

Writer: Marvin A. Villamor

Cover Illustrator: Julliana Erica L. Bartolome

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 What I Need to Know

As the COVID-19 pandemic continues that we are advised to stay home as

safety precaution to take care of ourselves and those around us. Practicing proper
hand hygiene such as washing our hands, not touching our face with unwashed
hands, social distancing, and wearing mask when we can't avoid being near other
people are all good steps to take.

This module suggests thoughtful choices about ways to bring a sense of

normality and joy to our life that we can do at home during this pandemic. At the
same time, well-being also includes doing things that make life worth living. It
means, lessening your time in playing computer or mobile games, whole day
checking of social media and binge-watching, instead you engage regularly in
physical activities that has beneficial effects on our body. It helps to prevent any
illness and increases our mental health. Being physically fit, we can do everything
that requires the movement of the different parts of our body. Having physical
fitness is the greatest way to boost others to stay physical fit. Doing any activities
and performing them regularly as early as 12-13 years old is a good start to develop
and ensure a healthy and happy life. Keeping ourselves physically fit and healthy
is also a way of appreciating God’s gift

Topic
● Physical Activities Based on the Philippine Physical Pyramid

Learning Competency and Objectives

After going through this module, you are expected to:

1. assesses regularly participation in physical activities based on physical
activity pyramid PE6PH-Ib-h-18
● define Physical Activity Pyramid.
● identifies the levels in Philippine Physical Activity Pyramid.
● identifies the activities in its level based on the Philippine Physical
Activity Pyramid
● practice personal discipline by following the Philippines Physical
Activity Pyramid

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 What I Know

PRE-TEST

Direction: Complete the table below by putting a check mark in the appropriate
column based on the Philippine Activity Pyramid.

4-6
Everyday 2-3 times Rest and
Activity times a
activities a week inactivity
week
1. Playing computer
games
2. Doing household
chores
3. Jogging
4. Basketball
5. Dancing
6. Watching TV
7. Stretching
8. Running
9. Walk to the store
10 Piko, sipa
11. Others:__________

Processing Questions:
1. During this time that you’re always at home, what activities do you do every
day? ________________________________________________________________
_______________________________________________________________________________
_______________________________________________________________________
2. With the activities you’re doing, can you say that you are physically active?
Why or why not? __________________________________________________
_______________________________________________________________________________
_______________________________________________________________________
3. Will it help you to be physically fit? Why? _______________________________

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 Modul
e Physical Activity
1
Are you physically active and healthy? Do you participate in any sports or
physical activities? Do you exercise or regularly move your body? What do you
usually feel when you use the stairs in the school or at home? What happens to
your body and breathing when you do a simple activity such as cleaning or fixing
your room? When you walk to home for 30 minutes without stopping, do you feel
tired? When your PE teacher asks you to do 20 jumping jacks or 1-minute jog in
place, what happens to your heart rate?

Our body is equipped with muscles, bones, and organs to keep it functioning
so that you can perform simple and more complex physical tasks. But more so,
eating healthy food, getting enough sleep and keeping our self-hydrated makes our
body more operative. The goal in this module is to answer this squeezing worry as
it acquaints you with the world of physical activity; its basics and importance. You
will learn more about your body and in assessing your own fitness level. This was
also made to be utilized in a wide range of learning circumstances.

What’s In

Direction: Put a check (/) in the box if the statement best describes you.
Always Sometimes Never
1. I exercise 20 or more minutes a day
at least three times a week.
2. I avoid the use of tobacco.
3. I limit my dietary intake of refined
sugar and salt.
4. I eat breakfast every day.
5. I eat a balanced diet that includes a
variety of foods.
6. I get 6-8 hours of sleep a night.
7. I feel energetic and active.
8. My weight is appropriate for my
height.

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 9. I keep my immunizations up-to-date.
(Shot Record)
10. I see a dentist twice a year.
11. I regularly use dental floss and
brush my teeth.
12. I get professional help when I have a
serious medical problem.
13. I abstain from the use of alcohol.
14. I avoid using illegal drugs.
15. I relieve my stress and tension in
healthy ways that do no harm.
16. I take at least 10 minutes a day to
relax completely.
17. I channel my stress into energy to
accomplish something positive.
18. I am aware of how to handle myself
in stressful situations.
TOTAL

For scoring: Add the number of times you checked “always” and multiply it by 3.
Add of the number of times you checked “sometimes” and multiply by 2. Add the
number of times you checked “never” and multiply by 1. Add all three numbers to
get your final score.
SCORE : ___________

Compare your total score to the following scale:

⮚ 54-51= excellent
⮚ 50-47= very good
⮚ 46-43= good
⮚ 42-39= fair

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 What’s New

1. Identify the activities shown in the illustration? _________________________

___________________________________________________________________________
___________________________________________________________________________
2. From the activities you have identified, which of the following is an activity that
you also do? _________________________________________________
___________________________________________________________________________
3. How do you feel doing such activities? __________________________________
___________________________________________________________________________
4. Why do you think those activities are placed in pyramid shape? _________
___________________________________________________________________________

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 What is It

As a student, there are a lot of physical exercises and activities you can do to stay
really fit and healthy even with a bustling schedule. Ever wonder how regularly
you ought to do these activities?

The Philippine Physical Activity Pyramid is a tool that you can use to guide you on
how much type of activity you need for good health and fitness.

This is what the World Health Organization (WHO) recommends, ranked from more
to less:

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The first level is in the base part of the pyramid. These are the “Lifestyle Physical
Activities” that should be done in every day basis and are things that you can do
anytime and anywhere. When we say “lifestyle,” we mean physical activities that
you are already doing as part of your daily routine. These activities include walking
to and around the school, using the stairs instead of elevator, moving around and
doing household chores in the house like sweeping or mopping the floor, or just
about every other thing you do with minimal effort.

The second level involves the aerobic activities and recreational activities that
you should be engaged in at least 3-5 times a week. Recitations or periodic
examinations shouldn’t be the only situations that increase your heart rate, make
you breathe faster, and make you sweat; aerobic activities should do that for you,
too! Take your physical activities on the next level by building your
cardiorespiratory endurance. At least 30 minutes of aerobic dance exercise or
dance challenges popular in different live streaming sites like YouTube, Tiktok and
in Facebook that you can follow by yourself or with the whole family.

The physical fitness pyramid also suggesting us to engage in sports and

recreational activities on a weekly basis. In addition to the fact that it is enjoyable
to do, yet the fitness and health advantages are simply too good to even consider
passing off. Some sports and recreational activities are dancing, Hiking, Martial
Arts, Badminton, Basketball, Football, and Volleyball. Thus, the phrase “ball is
life” can’t get any truer than this. So it is time to take your PE classes extra
seriously! But, because of the current situation we are experiencing right now, let
us always remember that our activities should follow the guidelines and
restrictions set by the government.

The third level involves activities for leisure, flexibility, and muscular strength
that can help reduce the rate of injury. When physical fitness is mentioned, the
first thing that comes to mind would be vigorous, strenuous exercises that often
involve strength and flexibility exercises. Do you agree? While we are not going to

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lie that these activities are really a stretch for some people, students like you are
actually at the right time and good age to start building muscle strength,
endurance, and flexibility as young as you are. Examples of strength and flexibility
exercises are Yoga, Dancing or Gymnastics, Lifting weights using plastic bottle
with water or other DIY tools if you don’t have the equipment at home. You can
also engage in Body-weight Training (Resistance Training) like push-ups, planking
or sit-ups that you can do at home.

Physical fitness should be really enjoyable. If you want to keep an active lifestyle,
your physical activities should speak to your likes, strengths, and interests. That
implies carving time for activities you love! After all, it gets simpler to get fit and
stay fit at home when you really appreciate an exercise or workout that doesn't
feel like a chore.

The fourth level is the one on the top of the pyramid which includes activities
that will make you inactive or sedentary and are things you should do less. While
we do not necessarily remove inactivity in our day to day activities because we still
need rest. The guide only suggests cutting it down and not being too inactive. For
students like you, inactivity might look like hours spent binge-watching your
favorite Netflix or shows on television or mindlessly scrolling and updating on
different social media like Facebook, Twitter or Instagram! You know the drill.
There is such a thing as “too much”. You should limit yourself in playing online
games, watching videos and browsing to different social media platforms instead
find time to communicate or interact with your family by doing Physical Activities.

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Here is a fun visual tool that you can use to guide you on how much and what
type of activity you need for good health and fitness.

What’s More

Now that you already know the Philippine Activity Pyramid and its levels and
importance, be honest, where does most of your time goes?
The Philippine Activity Pyramid is a guide you can use to start living a healthy and
active lifestyle now so you can be up and running inside and outside the
classroom. The physical, emotional, social, and academic benefits are limitless!
What are you waiting for?
But, before proceeding to the activity proper make sure to practice and follow the
following safety precautions and protocols:
● You should wear appropriate clothing or any suitable fitness attire like PE
t-shirt, jogging pants, rubber shoes
● Do warm-up exercises and dynamic stretching exercises to prepare the body
to a more vigorous type of activities
● Prepare face towel and bottle of water to keep yourself hydrated in the
duration of activities
● Eat a full meal, get enough sleep and rest to maximize your performance
● Do cool-down exercises for your body to recover. Cooling down requires you
to keep moving after you end the activity which allow your heart rate, blood
pressure and body temperature to return slowly to normal. A gradual
decrease in physical activity, such as slow walking or a few stretching
movements, is a good way to cool down.
● Administer the activity in challenging, encouraging, and fun-filled
environment

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Activity 1
Direction: Assess yourself on how you do the following activities inside your home.
After the activity rate yourself by putting a check in the appropriate column.
Did Not
Activity Accomplished
Accomplished
1. Go up the stairs and Step-up and down. (2
minutes)
2. Curls-up. (5 counts)
3. Zipper test for flexibility. (Observe whether
your finger touched to each other.)
4. Push-up. (5 counts)
5. Jog in place. (2 minutes)
6. Jumping jacks. (2 minutes)
7. Inhale, Exhale. (10 counts)
1. Which of the following activities you find easy to do? Why?
___________________________________________________________________________
2. Which of the following activities you find hard to do? Why?
__________________________________________________________________________
3. What will you do with the activities that are difficult for you to do?
________________________________________________________________________
4. What are the good effects of these activities on our health?
________________________________________________________________________
5. How will you encourage your peers and other family members to do the same
activities with you?
________________________________________________________________________
Activity 2

A. WARM UP ACTIVITY
You are going to do the warm-up exercises. Follow the instructions of each exercise
and do extra careful in doing the exercise.
1. Head Rotation
Slowly rotate your head clockwise for eight counts, then repeat counter-
clockwise.
2. Shoulder Shrugs
Place your hands on your waist and raise your shoulders at the same time
for 16 counts.
3. Half-Knee Bend
Stand with your feet apart, then place your hands on your waist. Bend your legs
from the knees halfway; count 1,2,3; then, stand up straight at count 4. Repeat
the exercise for 8 counts.

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4. Inhale and Exhale
With feet apart, slowly raise your arms up, inhale, and put your arms down
exhale.

The warm-up exercises you have done was very important in order to prepare your
body for the different physical tests and to prevent injuries.
B. LET’S DO THIS!

Direction: Record the result of each physical activities and complete the table
below.
Number of Remarks
Activities counts/minutes you (Example: Hard
performed the activity or easy)
1. Jogging in place
2. Cleaning the house
3. Dancing
4. Playing at home
5. Push-ups

What I Have Learned

Activity: Sentence Completion

Direction: Write here what you have learned by filling in the blanks:

The Physical Activity Pyramid is _____________________________________

_____________________________________________________________________
_______. There are ______________ levels of activities in Physical Activity
Pyramid. The levels are ____________, ____________, _______________ and
_________. It is important to know the Physical Activity Pyramid
because, ____________________________________________________________
___________________________________________________________________.
From now on, I will __________________________________________________
_____________________________________________________________________
_______________________.

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 Additional Activities

Realizing that regular participation in physical activity improves one’s health or

physical fitness. How will you encourage others like your siblings or other family
members to participate in regular physical activity? _________________
_______________________________________________________________________________
_______________________________________________________________________________
_______________________________________________________________________________
_________________________.

Direction: Do some weekly household chores that is similar to different physical

fitness tests. Check the day that you accomplished the tasks.
Physical Fitness Mon Tue Wed Thu Fri Sat
Household Chores
Test
Ex. Shoulder Stretch Washing Dishes /
1. Push-ups
2. Sit-and reach
3. Curls-up
4. 40-Meter Sprint
5. Standing long
Jump

Assessment
POST-TETS

A. MULTIPLE CHOICE
Direction: Read and understand the questions carefully and choose the best
answer. Write the letter of the answer on a separate sheet of paper.

1. Based on the Philippine Physical Activity pyramid, which activity should you
engage in as often as possible every day?
A. playing computer games C. badminton
B. dancing D. do some household chores

2. What level will result from having weight problems?

A. base or first level C. on the top level
B. third level D. second level

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3. Which of the following activities should be done 4-6 times a week?
A. jogging B. yoga C. watching tv D. work in a garden

4. The following are good health benefits if one is engaged in different physical
activities EXCEPT.
A. controls weight
B. combats health condition and diseases
C. can add feeling of anxiety and depression
D. boosts energy

5. Which of the following activities will make you inactive?

A. piko,sipa, petentero C. sitting and being a couch potato
B. playing outside D. household chores

B. TRUE OR FALSE
Direction: Write TRUE if the statement is correct and FALSE if it is not. Write the
answer on a separate sheet of paper.
_________1. In the Philippine Physical Activity Pyramid, the top part is the
activities you should do every day.
_________2. Physical activities may help improve one’s health.
_________3. Regular participation in physical activities can improve physical
fitness.
_________4. Doing regular participation in physical activities helps achieve the
health and physical fitness benefits.
_________5. Watching television and playing computer games for two hours or
more will result in weight problems.

Additional Activities

OME AEROBIC EXERCISE

1. Start by jogging forward as you swing the jump rope over your head and
under your feet.
2. Next, reverse your direction and jog backward as you continue to swing the
jump rope.
3. Finish your set by doing a hopscotch jump for 15 seconds.
4. Rest for 15 seconds between sets.
5. Repeat 10 times.
Questions:
1. Were able to do the activity completely? Why?
_____________________________________________________________________
2. What do you think are the benefits if you are going to do every day?
_____________________________________________________________________

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 Answer Key

10. everyday
9. everyday
8. 4-6 times
7. 2-3 times
6. inactivity
5. 4-6 times
4. 4-6times
3. 4-6 times
2. everyday
1. inactivity
What I Know

References

Book

Enjoying Life Through Music, Art, Physical Education and Health, The Joys of
MAPEH, Keep in Touch in MAPEH

Picture
Activity Pyramid Pictures from Deped Grade 6 Learners Module

https://images.search.yahoo.com/search/images;_ylt=Awr9Gi5WFgdfprMAi6xXNyoA;_ylu=X3oD
MTB0NjZjZzZhBGNvbG8DZ3ExBHBvcwMxBHZ0aWQDBHNlYwNwaXZz?p=philippine+activity+pyra
mid+guide&fr2=piv-

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 Development Team of the Module

Writer: Marvin A. Villamor (IVES)

Editors: Arvin Lark P. Santiago (MSHS)
Reviewers:
Illustrator: Julliana Erica L. Bartolome
Layout Artist: Roxanne R. Tamayo (JDPNHS)
Management Team:
Sheryll T. Gayola
Assistant Schools Division Superintendent
OIC, Office of the Schools Division Superintendent

Elisa O. Cerveza
Chief, CID
OIC, Office of the Assistant Schools Division Superintendent

Jovita Consortia Mani

EPS-MAPEH

Ivy Coney A. Gamatero

EPS – LRMS

For inquiries or feedback, please write or call:

Schools Division Office- Marikina City

Email Address: sdo.marikina@deped.gov.ph

191 Shoe Ave., Sta. Elena, Marikina City, 1800, Philippines

Telefax: (02) 682-2472 / 682-3989

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