10

Physical
Education
Quarter 2 – Module 3
Active Recreation

i
About the Module
This module is especially crafted to let you understand and know the benefits of
physical fitness through active recreation. In this module, you will reassess your own
fitness level and engage in specific active recreational activities; apply proper
techniques and strategies on how you can improve your overall health and; apply
them in uplifting the overall health and wellness of your family and community.

This module was designed and written to help you explore and experience some
active recreational activities as you go deeper into your journey to becoming the best
version of yourself. This module is divided into 2 lessons:

➢ Lesson 1 – Functional Training (Introduction)

➢ Lesson 2 – Functional Training (Performance)

Please take note that each lesson is intended for 2 periods. Take your time in
answering and perform the activities properly and safely.

What I Know
.

Directions: Read the following items carefully and write the letter of your answer.
Note: Use separate sheets in answering this test.

Name: _____________________________ Grade and Section: ____________________

Module No. _______

1. What activity follows the principle, “form follows function”?

A. Plyometrics C. Weights Training
B. Functional Training D. Resistance Training

2. The following are part of the primal movements, EXCEPT:

A. gait B. push C. rotate D. vibrate
3. Which of the following statements is considered correct in functional training?
A. Isolation exercise is a good for beginners.
B. Isolation exercise is good as a supplemental regiment
C. Always start with the easiest exercise and then progress.
D. Movements should be focused on a single plane when training.
4. The following examples demonstrate gait movement, EXCEPT:
A. Mel is performing a bear crawl.
B. Jun is performing hip thrust exercise.
C. King is running an ironman marathon.
D. Ngay is walking up and down the stairs.
5. The following demonstrate movement in the sagittal plane, EXCEPT:
A. Neil is doing lunges. C. Brian is performing deadlifts.
B. Junnel is walking forward. D. Roxy is performing a bear crawl.

1
6. Which primal movement is performed in the transverse plane?
A. gait B. pull C. squat D. rotate
7. The following are the planes of movement, EXCEPT:
A. axial B. frontal C. sagittal D. transverse
8. Which statement best displays progression in performing gait movements?
A. Increase the speed of your performance.
B. Increase the frequency of your performance.
C. Add extra movements in your exercise routines.
D. Add an external load on top of your free weights.
9. What statement best describes the Frequency under FITT Principle?
A. Mike does brisk walking every day.
B. Lara does 400m warm up in every swim.
C. Mel does his workout with a 1km run in the park.
D. Neil does free weights exercise in preparation for a competition.
10. Exercise is considered multi-planar if it _____________
A. involves several muscle groups.
B. develops certain muscle groups.
C. is performed in several planes of movement.
D. determines improvement on several muscle groups.
11. What statement best summarizes functional training? Functional training
___________________
A. is a multiplanar exercise program.
B. allows for a specific set of exercise.
C. develops several muscle groups at a time.
D. is a training program intended to prepare the body for daily activities.
12. Which situation best portrays the practice of functional training?
A. Brian is a runner who lifts weights.
B. Jun is a marathoner who runs only in short distances.
C. Junnel is a mountain climber who trains his legs with squats.
D. Reymart practices his jumps with a jump rope for a cliff diving event
13. What is the best primal movement for improving mobility?
A. gait B. push C. pull D. squat
14. The following are the factors that distort a person’s normal and natural
movement, EXCEPT:
A. habit B. sleep C. genetics D. lifestyle
15. What primal movement increases the mobility of the joints?
A. gait B. rotate C. squat D. vibrate

1
 Lesson Functional Training
1 (Introduction)

What I Need to Know

At the end of the lesson, you will be able to:

1. explain how functional training improves the overall health of a person;

2. perform a self-evaluation of your own functionality; and
3. appreciate the value of the effects of functional training.

What’s In

Think About It!

Are you moving correctly?

What are the common movements do you do every day?

Have you had trouble doing everyday movements?
Movement is a fundamental part of a person’s life. We move to perform tasks,
accomplish things, and influence others. Although people can freely move, often we
do not perform these movements correctly.

Young people tend to move more correctly than when they are older. This is
because people have different genes, habits, and preferences. Thus, older people may
need to do some movement correction.

What’s New & What Is It?

The older a person gets, the more correction they may need. As people aged, they
tend to lose functionality. As such, correcting their movements require time, effort,
and energy through functional training.

2
Functional Training - Functional fitness training is a type of strength training that
readies your body for daily activities. These exercises equip you for the most
important type of physical fitness, the kind that prepares you for real-life, daily
living stuff like bending, twisting, lifting, loading, pushing, pulling, squatting
and hauling. Most functional fitness contains multi-joint movement patterns
that involve your knees, hips, spine, elbows, wrists, and shoulders, which all
build strength and improve your range of motion.

Functional training:
➢ trains the core for its purpose.
➢ is based on movement patterns, not muscles.
➢ should be multi-planar (involves multiple planes).
➢ should make you stronger relative to your body weight.

3 Planes of Human Motion

Sagittal Plane Front and Back

Frontal Plane Side to Side
Transverse Plane Rotation

https://goldsgymwebsterny.files.wordpress.
com/2012/07/planes-of-movement.jpg

Benefits of Functional Training

➢ Improves the body's natural ability to move.
➢ Creates better muscular balance and joint stability.
➢ Decreases the number of injuries sustained in an individual's performance in
a sport.

Primal Movement – the fundamental movement of the body. It is basically moving

in the ways that we have evolved to; reclaiming our innate ability to move as our
current lifestyle has caused us to become immobile and disconnected from each
other.

The 7 Primal Movements

1. Bend/extend
2. Squat 6. Pull
3. Lunge 7. Gait
4. Rotate/Twist
5. Push

3
 What’s More

FUNCTIONAL MOVEMENT SCREEN

Directions: Perform the following movement as shown below. Rate your

experience according to how you feel as you were performing these
movements. Add your score and use the table below to evaluate your
performance. Write it in a separate sheet of paper.

Experience Rating System:

3 – easy | 2 – with difficulty | 1 – difficult | 0 – with pain

Primal Movement Movement Experience Rating

Standing Forward Bend

Bend/Extend

Deep Squat

Squat

Forward Lunge

Lunge

Hip Rotation

Rotate/Twist

Push-up

Push

Pull-ups

Pull

1
 Bear Crawl

Gait

http://blogs.rdxsports.com/body-weight-workout-beginners/ | https://www.netclipart.com/isee/ihJRbbi_lunges-level-pinterest-and-lunge-clipart-black-and/ | https://sunnyandfit.com/2013/02/07/my-top-5-exercises-chest/ |

https://www.menshealth.com/fitness/a27559651/pullups-guide/ | https://www.popsugar.com/fitness/What-Best-Bodyweight-Exercises-44689627 | https://www.spotebi.com/exercise-guide/mountain-climber-twist/

Score Evaluation

21 - Fully functional
18-20 - Needs minor adjustments
15-17 - Needs major adjustments
11-14 - Needs improvement
10 & below - Needs rehabilitation

What I Have Learned

Reflective Thinking

Directions: Write a brief reflection on your performance of the activity. Describe

your experience by answering the following questions. Write it in a separate sheet
of paper.

1. How well did you perform the activities?

___________________________________________________________
___________________________________________________________

2. What movement did you find difficult to perform? Why?

___________________________________________________________
___________________________________________________________

3. What do you plan to do to improve these difficulties?

___________________________________________________________
___________________________________________________________

Movement Analysis

Direction: Analyze the following movements and identify which plain of motion:
Sagittal, Frontal, and Transverse is performed. Write it in a separate sheet of paper.

1 squats 7 crawl
2 lunges 8 arm swings
3 hip rotation 9 sidestep
4 push up 10 head turning
5 side lunges 11 jumping
6 jumping jack 12 torso twist

2
 What I Can Do

Directions: Ask 3 family members/relatives to perform the activity you just did for
yourself and check their performance. Try to evaluate whether they can perform them
with ease or with difficulty. Write it in a separate sheet of paper.

Highest Lowest
Name of Family Signature of
Movement Movement
Member/Relative Performer
Score Score

Reflective Thinking

Directions: Answer the following questions briefly. Write it in a separate sheet of

paper.

1. What conclusion can you make based on the result of the activity above?
_______________________________________________________________________
_______________________________________________________________________

2. What do you think are the reasons behind the result of your family’s
performance?
_______________________________________________________________________
_______________________________________________________________________

3. What are your plans for you and your family to improve your performance?
__________________________________________________________________
__________________________________________________________________

3
 Lesson Functional Training
2 (Performance)

What I Need to Know

At the end of the lesson, you will be able to:

1. identify the primal movements;

2. perform basic movement patterns used in functional training; and
3. create series of functional movement patterns.

What’s In

Think About It!

What was the result of your functional evaluation?

What movement did you find easy/hard?

What did you find out about your family’s functionality?

Primal movements are our very basic movements. These movements should be
relatively easy to perform since they follow the movement pattern of our function.
Therefore, performing such movements with difficulty indicates that we have
changed how our body moves and strayed away from its original functions.

What’s New / What Is It?

Since primal movements are the most basic of movements you can produce,
functional training exercises are created with these as guide. Here are some exercises
that follows these movement patterns.

4
 Primal Primal
Examples Examples
Movement Movement
Bend/Extend Push
Standing Forward Push-up
Bend Bench Press
Arm Stretch Overhead Press
Splits

Squat Pull
Deep Squat
Pull-ups
Split Squat
Rows
Half Squat

Lunge Gait
Walk
Forward Lunge
Crawl
Sideward Lunge
Jog

Rotate/Twist
Hip Rotation
Shoulder
Rotation
Head Rotation

http://blogs.rdxsports.com/body-weight-workout-beginners/ | https://www.netclipart.com/isee/ihJRbbi_lunges-level-pinterest-and-lunge-clipart-black-and/ | https://sunnyandfit.com/2013/02/07/my-top-5-exercises-chest/ |

https://www.menshealth.com/fitness/a27559651/pullups-guide/ | https://www.popsugar.com/fitness/What-Best-Bodyweight-Exercises-44689627 | https://www.spotebi.com/exercise-guide/mountain-climber-twist/

Understanding how the body moves is the first step into making your functional
training exercises. Here are the principles that you must follow in doing functional
training.

Principles of Functional Training

1. Form follows function.

2. Maximize Safety and Success.
3. Make educated and thoughtful decisions.
4. Prioritize movement integration rather than isolation.
5. Assess, prioritize, and train all components of function.
6. Start from the more strenuous and end with the easier exercises.

5
 What’s More

Just do it!

Directions: Perform the movement pattern sequence properly as shown in the

image below for 4 cycles. Rate your performance based on the rubric. Write your
score in a separate sheet of paper.

https://www.runnersworld.com/advanced/a20811630/the-lunge-balance-sequence/

Rubric for Movement Pattern Sequence

Features 3 2 1 0
Stability Can perform Can perform Can perform Cannot
movements movements movements perform
without with slight but needs movement and
breaking wobble but some sustain
balance. can maintain assistance in balance
balance. maintaining throughout.
balance.

Mobility Can move Can move Can move but Cannot move
freely and freely but with with a lot of freely and with
without few limitations. limitations and
limitations or limitations. pain.
pain.

Transition The The The The

movements movements movements are movements are
are performed performed performed with always
without with less than 5 or more performed with
hesitations 5 hesitations hesitations hesitations
and error and errors. and errors and errors

6
 Execution The The The The
movements movements movements are movements are
are executed are executed executed not executed
precisely and precisely and precisely and precisely and
correctly as correctly as correctly as correctly as
shown in shown in shown in shown in
image. image with image with image.
less than 5 more than 5
errors. errors.

What I Have Learned

Think About It!

Instructions: Analyze and determine what principle of functional training exercise

is violated in the given illustration. Write it in a separate sheet of paper.
Squat on a ball

https://goeata.org/protected/EATACD16/downloads/PDF/presentation_Laham.p
df

What I Can Do

Instructions: Create your own set of functional exercises that includes the 7 primal
movements. Indicate the primal movement and state the purpose/goal of the
exercise. Your set should have 5 exercises. Write it in a separate sheet of paper.

Exercise Primal Movements Purpose/Goal

7
 Assessment

Directions: Read the following items carefully and write the letter of your answer.
Note: Use separate sheets in answering this test.

Name: _____________________________ Grade and Section: ____________________

Module No. _______

1. The following demonstrate movement in the sagittal plane, EXCEPT:

A. Neil is doing lunges.
B. Junnel is walking forward.
C. Brian is performing deadlifts.
D. Roxy is performing a bear crawl.

2. The following examples demonstrate gait movement, EXCEPT:

A. Mel is performing a bear crawl.
B. Jun is performing hip thrust exercise.
C. King is running an ironman marathon.
D. Ngay is walking up and down the stairs.

3. What activity follows the principle, “form follows function”?

A. Plyometrics C. Weights Training
B. Functional Training D. Resistance Training

4. Which primal movement is performed in the transverse plane?

A. gait B. pull C. squat D. rotate

5. The following are part of the primal movements, EXCEPT:

A. gait B. push C. rotate D. vibrate

6. Which of the following statements is considered correct in functional training?

A. Isolation exercise is a good for beginners.
B. Isolation exercise is good as a supplemental regiment
C. Always start with the easiest exercise and then progress.
D. Movements should be focused on a single plane when training.

7. The following are the planes of movement, EXCEPT:

A. axial B. frontal C. sagittal D. transverse

8. Which statement best displays progression in performing gait movements?

A. Increase the speed of your performance.
B. Increase the frequency of your performance.
C. Add extra movements in your exercise routines.
D. Add an external load on top of your free weights.

8
9. What statement best describes the Frequency under FITT Principle?
A. Mike does brisk walking every day.
B. Lara does 400m warm up in every swim.
C. Mel does his workout with a 1km run in the park.
D. Neil does free weights exercise in preparation for a competition.

10. The following are the factors that distort a person’s normal and natural
movement, EXCEPT:
A. habit B. sleep C. genetics D. lifestyle

11. What statement best summarizes functional training? Functional training

___________________________________
A. is a multiplanar exercise program.
B. allows for a specific set of exercise.
C. develops several muscle groups at a time.
D. is a training program intended to prepare the body for daily activities.

12. What primal movement increases the mobility of the joints?

A. Gait B. rotate C. squat D. vibrate

13. Which situation best portrays the practice of functional training?

A. Brian is a runner who lifts weights.
B. Jun is a marathoner who runs only in short distances.
C. Junnel is a mountain climber who trains his legs with squats.
D. Reymart practices his jumps with a jump rope for a cliff diving event

14. What is the best primal movement for improving mobility?

A. gait B. push C. pull D. squat

15. Exercise is considered multi-planar if it _____________

A. involves several muscle groups.
B. develops certain muscle groups.
C. is performed in several planes of movement.
D. determines improvement on several muscle groups

9
References
Retrieved from https://www.anytimefitness.com/ccc/ask-a-coach/what-is-functional-
training-everything-you-need-to-know-to-get-started/ retrieved on September 4, 2020

Retrieved from https://en.wikipedia.org/wiki/Functional_training retrieved on September

4, 2020

Retrieved from https://www.polar.com/blog/functional-training-what-why-how/ retrieved

on September 4, 2020

Retrieved from https://www.elitehealthservices.com/personal-training/7-fundamental-

movement-patterns-of-the-functional-movement-screen-fms/ retrieved on September 4,
2020

Retrieved from https://goldsgymwebsterny.files.wordpress.com/2012/07/planes-of-

movement.jpg retrieved on September 4, 2020

Retrieved from
https://goeata.org/protected/EATACD16/downloads/PDF/presentation_Laham.pdf
retrieved on September 9, 2020

Retrieved from https://www.runnersworld.com/advanced/a20811630/the-lunge-balance-

sequence/ retrieved on September 9, 2020

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September 9, 2020

Retrieved from https://www.primalmovementworks.com retrieved on September 9, 2020

Retrieved from https://metro.co.uk/2019/01/24/primal-movement-can-help-get-fitter-

ever-8383969/ retrieved on September 9, 2020

Retrieved from Workoutlabs.com retrieved on September 9, 2020

Retrieved from http://blogs.rdxsports.com/body-weight-workout-beginners/

Retrieved from https://www.netclipart.com/isee/ihJRbbi_lunges-level-pinterest-and-lunge-

clipart-black-and/

Retrieved from http://speakup.grenzenlos-europa.at/results/physical-preparation-to-

public-speaking.html

Retrieved from https://sunnyandfit.com/2013/02/07/my-top-5-exercises-chest/

Retrieved from https://www.menshealth.com/fitness/a27559651/pullups-guide/

Retrieved from https://www.menshealth.com/fitness/a19541419/squats-on-a-bosu-ball/

Retrieved from https://www.popsugar.com/fitness/What-Best-Bodyweight-Exercises-

44689627

Retrieved from https://www.spotebi.com/exercise-guide/mountain-climber-twist/