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MAPEH

P.E.
Learners Material
Unit 1
























This instructional material was collaboratively developed
and reviewed by educators from public and private schools,
colleges, and/or universities. We encourage teachers and other
education stakeholders to email their feedback, comments, and
recommendations to the Department of Education at
action@deped.gov.ph.

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MAPEH Grade 3
Learners Material
First Edition, 2013
ISBN:

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ownership over them.

Published by the Department of Education
Secretary: Br. Armin A. Luistro FSC
Undersecretary: Dina S. Ocampo, Ph.D.


















Printed in the Philippines by ____________

Department of Education-Instructional Materials Council Secretariat (DepEd-IMCS)

Office Address: 2
nd
Floor Dorm G, PSC Complex
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Philippines 1600
Telefax: (02) 634-1054, 634-1072
E-mail Address: imcsetd@yahoo.com







Development Team of the Learners Material
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Table of Contents
Lesson 1
Body Shapes and Actions4
Lesson 2
Lets Move and Be Flexible. 11
Lesson 3
Lets Walk and Sing .. 18
Lesson 4
Lets Move and Bend our Knees .. 23
Lesson 5
Lets Sit and Create Shapes .. 34
Lesson 6
Stretching Challenge . 34
Lesson 7
Shapes on Hold 43
Lesson 8
Flexibility on Trial . 49
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QUARTER 1

Lesson 1: BODY SHAPES AND ACTION

Look at the picture above. What are the children doing?
If you think they are playing, you are correct.
What kinds of shapes did the children form with their bodies?
Can you do the same?
Did you know that your body can form different shapes and
lines such as straight, curled and twisted?



5

Note: Your teacher will assist you in every activity

Look at the pictures below.
Can you follow or imitate these? Do it with the help of your
teacher. Are you ready?

A. Jog in place (8 counts) or walk in place (8 counts).
B. Do breathing exercises. (10 counts)
c. Do a head bend.








Bend forward (4 counts) with hand support
Bend backward (4 counts) with hand support










Bend sideward right with hand support (4 counts)
Return to position (4 counts).





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d. Head Twist








Twist your head sideward right (4 counts).
Return to position (4 counts).
Twist you head sideward left (4 counts).
Return to position (4 counts)

e. Shoulder circle
Start with hands at your sides.
Move your shoulders forward (4 counts) with hands
on your sides.
Move your shoulders backward (4 counts) with hands
on your sides.








f. Trunk Twist

Raise your arms to your chest
with palms facing down
Move to the right (count 4)
Return to position
Repeat to the left (count 4)
Back to position
g. Knee stretching/Pushing

Stand straight with feet
apart,with your hands in front

on your lap
(count 4)
Slowly move your body
Downward.
(count 4)
Return to position


h. Ankle (foot) Circle

Lift right your foot and rotate
clockwise 4 counts and
counter-clockwise 4 counts.
Repeat with the left foot


i. Starting position: half knee bend.
Inhale as you slowly stand up and straighten your
knees.
Raise arms slowly sideward, upward. (8 counts.)
Exhale as you slowly bring arms downward to its
original position.
Repeat 3 times

You did well in the warm-up exercises. Very good!

How did you feel after the exercise?
Did your heart beat faster?
Did you feel energized? If you did, then you are now
ready to participate in todays activities.

How would you like to sing a familiar action song?

Sing with your teacher and do the actions too.

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Im a Little Teapot

Im a little teapot short and stout
Here is my handle and here is my spout
When the waters boiling hear me shout
Lift me up and pour me out


What actions did you perform while singing?
What shapes did you form with your body?
How did you do it? Can you show it?
How about another game? Are you ready?
How many of you love POPCORN?
What sound does corn produce when it pops?

Lets have a game called POPCORN. Instead of popping,
you perform the position quickly in two counts.
Are you ready?

Listen to the teacher as s/he gives instructions.
(The teacher will show the illustration taken from the TG)

What actions did you perform?
What parts of your body moved?
How did you do it?

Now, Choose a partner, face each other and do following as if
one of you is the reflection on a mirror

Stand feet
together with your,
arms raised
upward



Stride stand.
Twist your trunk to
the right
Raise your arms
sideward.
Bend trunk
forward, keeping
your back straight,
and raise your
arms forward.



What can you say about the movements?

What different shapes can you do together?

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Can you describe the different shapes you formed while moving
your feet and arms?

What body parts did you use to form the shapes?
Can you do it again?

Lets have another activity.

Merry Go Round

The activity is called the Merry Go Round because you have
to move around in a clockwise manner after doing the task in
each station.

Perform the activity at every station while singing Twinkle,
Twinkle Little Star. At the end of the song, transfer to the next
station using the required movement until you finish the four
stations.

Our bodies can perform different shapes

and lines such as straight, curled and
twisted and It can show different shapes
and actions.
If you can move your body and form
shapes in many ways, you will enjoy
exercising.

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Station 1 Form a circle with your arms raised upward

Station 2 Form a square with your arms sideward

Station 3 Form a triangle with your arms placed in front

Station 4 - Form a diamond with your arms in front


















What shapes did you able to form?
What locomotor movements did you use in traveling from
one station to another?

Lets have a Follow the Leader activity.

Listen. As your teacher blows the whistle, do the action as fast as
you can.
Once stand with feet together (parallel)
Twice do stride stand (stand with

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feet apart)
thrice do side lunge position

How fast did you able to execute the actions?



Put a check () in the box that matches to your performance.


Yes No
1. Did you perform
correctly?
a. feet together (parallel)
b. stride stand
c. side lunge

2. Did you perform correctly
the following shapes
alone or with a partner
a. straight
b. curve
c. twisted

3. Did you cooperated in
the different activities?

4. Did you enjoy the
different activities?


QUARTER 1

Lesson 2: LETS MOVE AND BE FLEXIBLE!

Bending and stretching are movements that improve
enhance flexibility. The proper way of doing bending and
stretching can prevent injury. A flexible person can assume good
posture at all times.

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Note: Your teacher will assist you in every activity.

Wear your proper P.E attire. Do the warm-up exercises. Add the
new one for flexibility.

Now, you may stand and perform the different body shapes and
actions that you did in the Popcorn.


Stand with feet
together with your
arms raised
upward.

Stride stand.
Twist your trunk to
the right.
Raise arms
sideward.
Bend trunk
forward, keeping
your back straight,
and raise your
arms forward.

















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Look at the illustration. What is the farmer doing?

Yes, he is planting rice.

What body movement do you is need when you plant rice ?

Yes, you have to bend and stretch.

Try to imitate the farmer in planting rice. While doing so, sing
and do the actions with your teacher.
(Your teacher will show the copy of the song)

Did you imitate the farmer correctly?

Did you bend properly?

How did you rise from a bent position?

Pupils like you must always be alert. Be attentive when
listening to the commands of your teacher.

Lets play another game.

Game: READY, GET SET, GO!

Form a group with four members. Face the finish line.
Be attentive. Your teacher will give commands. Listen to the
command of your teacher.

Do the action at your teachers signal GO and freeze the action
for five seconds.

If you do the action correctly, step forward until you reach the
finish line.

Remember: Be very alert. Your teacher may give the
command in a different order .

1. Pick up things from the floor.
2. Reach upward to pick mangoes from a tree.
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3. Sway from side to side like a bamboo tree.

4. Pass the ball backward to a friend.
5. Guard your line in patintero.

What movements did you do in Ready Get Set Go?

How many groups reached the finish line?
How did you do it?
Now, find a partner for another activity.

With your partner, sit back to back on the floor, with arms
locked together. Stand without releasing you hold on your partner
and bring both feet closer. This stunt is called Chinese Get Up.




















Were you able to do it?
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How? What movements are needed to do the Chinese Get
Up?
What movements enhance flexibility?
Why do we have to do these movements properly?

Move around the area assigned by your teacher for the
activity called Travelogue. There is an activity card in every area.
Follow the directions. Move to the next area when your teacher
gives the signal.










How did you do the different movements?
Which movements are easy to do? Why?
Which movements are hard to do? Why?

Bending and stretching are movements that

improve flexibility. The proper way of doing
these movements can prevent injury.

A flexible person can do many movements
safely and assume good posture at all times.

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Now sing and dance as you shake your body.
Shake-Shake-Shake
(Your teacher will provide the copy)



Now perform the following flexibility exercises.

1. Backward Arm Circle
a. Stand straight with feet shoulder-width apart and
arms extended to the sides, parallel to the floor.
b. Slowly circle the arms backward.
c. Start with small circles, then make to large ones.











2. Lateral trunk flexion
a. Stand with hands on your waist, feet shoulder width
apart.
b. Bend at the waist and lean to the side. Return to
straight position, then lean to the other side.
c. Repeat movement with the side

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3. Bend the trunk forward and back.











Check the box on the self assessment portion that matches
to your performance.

Legend: 3 - Very good
2 - Good
1 - Needs improvement

ACTIVITIES
Self
Assessment
Teachers
Assessment
1. Bend forward
2. Bend backward
3. Bend sideward



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B. How well did you perform the Chinese Get-up?

Check one:


Very good


Good


Needs improvement

Did you like your performance? Why/Why not?


Lesson 3: LETS WALK AND SING!

Walking can bring you to many places. Correct body
movements in walking help improve your body and prevents
injury.


















Are you ready to walk and sing with your classmates?
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Note: Your teacher will assist you in every activity

Look at the illustrations below.
Can you follow these?













Perform the following:
Figure A-B
1. (Starting Position) Stride stand.
2. Bend trunk sideward right, with the left arm overhead (
Hold for 6 counts).
3. Back to Starting Position (Hold for counts 7-8).
4. Bend trunk sideward left, with the right arm overhead (
Hold for 6 counts).
5. Back to Starting Position (Hold for counts 7-8).
Figure C
1. (Starting Position) Stride stand.
2. Raise heels, raise arms upward, (Hold for 6 counts)
3. Back to Starting Position (for counts 7-8).

Figure D
1. (Starting Position) Stride stand.
2. Hands on waist (Hold for 6 counts).
3. Back to Starting Position (for counts 7-8).
4. Repeat A-D.
5. Inhale and exhale (8 counts).
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Do you know the song Tong tong tong tong pakitong kitong?

Let us learn the lyrics of the song.

Song: Tong tong tong tong Pakitong kitong
Tong tong tong tong Pakitong kitong
Alimango sa dagat, malaki at masarap
Mahirap mahuli, sapagkat nangangagat.
(repeat)

What animal was mentioned in the song?
Can you create actions for the song?
What parts of your body did you use in doing the
movements?
Are these movements locomotor or non- locomotor? Why?









What do you see in the pictures?
A and B?
C and D?
Compare the pictures A and B.
Who walks properly the boy in the Picture C or the one in
the Picture D?
Who can demonstrate proper walking?

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WALKING ALL THE WAY

Form four columns with five members for each line.
Follow the music. As your teachers whistle signal,you must
walk properly with good posture.

What can you say about the walking activity?

Do you want another challenge?
Lets do Wring the Dishrag
Choose a partner.
Face your partner and join hands.
Raise one pair of your joined hands
while lower the other ..

Walking properly in different directions is

an enjoyable activity.It helps in the
proper functioning of our body system.

Values infusion: Patience and
discipline are important when playing
with classmates.

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Turn your bodies until you both end
in a back-to back position.

Now let us sing the song with actions
Song: Maliit na Gagamba
Maliit na gagamba umakyat sa sanga
Dumating ang ulan tinaboy sila
Sumikat ang araw natuyo ang sanga
Maliit na gagamba palaging Masaya.

Check under the column which picture shows correct proper

body mechanics.


B. Direction: Answer the following question with YES or NO
1. Do you walk with arms raised upward? _______
2. Do you walk crisscrossed? _______
3. Do you walk with knees bent? _______
4. Do you walk with arms swinging the sides?____
5. Do you walk in a straight line? _______

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QUARTER 1

Lesson 4: LETS MOVE AND BEND OUR KNEES















Your feet support you when you walk and move around. You
can walk forward in different directions, or just stand at attention
like when the Philippine flag is raised.

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Your teacher will assist you in every activity

Look at the illustrations below

Can you follow these?













Perform :
Figure A, B, C, D (TG)

How would you like to try some movements using other body
parts as your support, like your knees? Can you imitate the
pictures below?


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Is it easy?

Now try the following:










This time, add arm movements while doing the three
kneeling positions.

How many arm movements did you make? Color the
equivalent number of stars.











45

23

Only1

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Do the Kneeling Challenge

Form a group with five members. Create an exercise with
different keeling positions.

In 2 minutes practice this exercise with arm movements.

Next, do the movements while singing BAHAY KUBO.

UMUPO, TUMAYO
(To the tune of Rocking the Boat)
Your teacher will provide the copy of the song

KUMUSTA KA
Kumusta ka,ako ay masaya
Umikot ng umikot at humanap na iba
knees can also be used as base of support.
Just like the feet. You can create flexibility
exercises while kneeling. Kneeling exercises
focus on flexibility, balance and strength.

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After doing the activities, put a check on the space before the
number if the picture shows proper kneeling and cross (x) if it does
not.

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Lesson: 5 LETS SIT AND CREATE SHAPES!

You have performed conditioning and flexibility exercises
that improve your body posture. In this lesson ,you will learn
different sitting positions with correct body mechanics. Enjoy
participating in these simple activities.

Note: Your teacher will assist you in every activity,
Do the bending, stretching, twisting, and balancing
exercises:

Recall the different kneeling positions you learned in lesson 4.

Form four columns. Each column will do the following:
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Kneel on both legs

Stride kneeling
Half kneeling
Half kneeling with one leg extended sideways
Sing and put actions to this song.

Sit Down, Youre Rocking the Boat
(Your teacher will give you the copy of the song)

What body movements did you do while singing the song?
Did you enjoy the actions?
Look at the illustrations of different sitting positions.
Describe the different positions in each picture.
Can you do it?

Sitting Positions:




















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Look at the pictures.
Describe each picture.
What is the child doing?
Can you do it?
Now, do the different sitting positions correctly. Do it by
group.1st group, 2nd group, and 3rd.
Answer the following questions:
1. What different sitting positions did you do?
2. Did you do the different positions with correct body
mechanics? Yes/No?
3. Which movements of sitting positions did you find difficult?
Why?





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Creating Body Shapes

Join a group. Practice the sitting positions and form shapes
with your body. You may do it alone, with a partner or with the
group.
Rate your accomplishment. Color the number of suns that
matches the body shapes you formed.
Activities Scores
Formed at least three body shapes
Formed at least two body shapes
Formed at least one body shape

Now, that you have done the different sitting positions, answer
this question.
Why is it important to know the basic l sitting positions
properly?

Knowing the basic sitting positions will help

you to explore different movements and
shapes.
The proper execution of each position will
improve posture or correct defects.
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Sitting Relay (Group work)
Hip Walk
Round 1. Forward. Each group member moves forward to
the finish line.









Round 2. Backward . Each group member moves
backward to the finish line

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What position did you use in Hip Walk?

What body shapes did you form in this activity?
What different movements did you make?
Did you do the activity correctly?
Did you enjoy the activity?

Lets sing Look at Me

Look at me (2x)
I am a butterfly
I can fly (4x)
Like a butterfly




Check the appropriate column that matches to your
answer.

Activities Yes No
1. Performed the different sitting positions
correctly

2. Creates at least 3 body shapes
3. Executed the body positions clearly and
correctly

4. Participates in relay and races actively
5. Worked cooperatively with the group

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Lesson 6: STRETCHING CHALLENGE

There are different body movements in sitting. Now, as you
go along: let us describe, perform and enjoy simple static and
dynamic flexibility exercises that help improve body posture in
sitting.

Are you ready to participate?

Note: Your teacher will assist you in every activity

Do the warm up exercises to prepare your body.

Do the body shapes and sitting actions that you learned

from the previous lesson while singing
Lubi-lubi. Each position should be done in 4 counts.















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Now, let us imagine that we are on a boat. You perform

actions while singing the song Row, Row, Row your Boat.




Can you answer the following questions?

1. What is described in the song?

2. How do you row a boat?

3. What body parts are used in rowing a boat?

4. What arm movements are used in rowing?

5. What body movement is used in rowing?

Do you want more activities? Lets do the Limbo Rock.
Follow the simple instructions below

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A garter supported by a stand is placed horizontal to the

ground or held by two pupils. Form a column. Each person will try
to pass under the garter. After everyone has tried, the garter is
lowered an inch or two preferably until waist level of the teacher.
The group who could not touch the garter with any part of their
bodies without exerting strength other than feet touched the
ground wins.

Note: When passing under the garter, you must bend backward or
forward.
Answer the following questions:
a. What body movements are used in playing the game?
b. How can you cross even if the garter is lowered inch by inch?
c. What parts of the body are stretched?
d. What parts of the body are bent?
e. What did you do while waiting for your turn?

Is the activity Limbo Rock connected to flexibility?
What is flexibility?
What are the two kinds of flexibility?
How do you show each kind of flexibility?

Flexibility is the ability to bend or stretch

without hurting themselves.
Two Kinds of Flexibility
1. Static Flexibility- doing flexibility
exercises on a stationary position
2. Dynamic Flexibility- doing flexibility
exercises while moving
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Now, you will do static flexibility exercises. Follow the steps
below:

Flexibility Exercise on Seated Position (Static Flexibility)

SP: (Starting Position)
Long sitting position













a. Bend right knee close to
the chest. Slightly lean trunk
backward and hold
position for 6 counts.Return to
starting position position count 7 and 8


Repeat with the left leg 8 counts
Repeat all in 16 counts

In this part, you will do dynamic flexibility exercises.
Follow the steps below:



SP: Long sitting

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Flexibility Exercise on Seated Position (Dynamic Flexibility)

SP: Long sitting rest position










a. Bend right knee close to the
Chest, count 1,2





b. Stretch right leg upward,
toes pointed up, count 3,4





c. Bend right knee close to
the chest, count 5,6











a

b

c


d. Long sitting rest
40

d. Long sitting rest

d. Back to long sitting rest
position count 7,8






Repeat with the left leg
for 8 counts.
Repeat all for 16 counts

Answer the following questions:

1. How will you describe static flexibility based on first
activity?
2. How will you describe dynamic flexibility based on second
activity?

Can you still improve your ability in doing dynamic and static
flexibility?
Follow the directions below

Thigh Stretch (Dynamic Flexibility)



SP: Stride sitting







a. Place both hands in front closer to your thighs.
Move your right and left hands alternately as if you are
walking forward with your hands.


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a

a


Bring your trunk close to the floor with every step of your
hands.




Thigh Stretch (Static Flexibility)



SP: Stride sitting position





a. Slowly bend your body forward, extending your arms and
hands to reach for the right toe. Do not bend your knees.
Hold position for 8 counts .Repeat position with the left
toe. Hold position for 8 counts.
Repeat the activity for 16 counts.

42

Pause while in a heel- sit position. You sing and act to Leron, Leron
Sinta using these steps.
a. Sway your arms overhead to the right and to the left .Bend
your trunk sideward to the right end to the left counts
b. Arms overhead swing right hand downward-backward, left
hand remains overhead, twist the body sideward 2 counts
.Swing right arm upward to its original position 2 counts.
Repeat all movement on the left hand repeat all R and L (12
counts.)


T
(Your teacher will give you the rubrics).
Legend:
5 Excellent 2 - Fair
4 Very Satisfactory 1 Need Improvement
3 Satisfactory
Assignment:
A. Ask the pupils to practice the different movements.
B. Ask them to draw symmetrical and asymmetrical
shapes in their notebooks.

43

Lesson 7: SHAPES ON HOLD

You have already learned and formed shapes by using body
parts. You will now learn about two different kinds of shapes. Are
you ready to start?

Note: Your teacher will assist you in every activity

Look and study the illustration. Then answer the questions.










A B

1. What can you say about the pictures?
2. Can you describe the movements in the picture?
3. What body parts were used as a base support?
4. Can you perform these movements?
You have just seen two different kinds of shape and positions.
The one on the right is an asymmetrical shape while the one on
the left is a symmetrical shape.

Picture A shows balance. When you divide it in the middle,
both sides form identical shapes. That is why it is called
Symmetrical.

44

Picture B shows uneven balance. When you cut it at the

middle the two sides form different shape that is why it is called
Asymmetrical
Before you start participating in the activities, do a simple
warm-up to prepare your body and prevent any injury.
Do the warm up exercises following the rhythm of the music.
(Refer to pages 2 to 4 of Lesson 1)

Now that you have warmed-up, you are now ready for the
group activity.
TRAVELOGUE
Follow this procedure:
1. Form five groups. Select your leader. Go around the stations
and do the actions/body shapes in the illustration.
2. Remember the safety precautions while performing the
activity. (Teacher will give the safety precautions)
3. Perform the activity by group.
Station I
a. Stride Standing b. Side Lunge Standing

45

Station II
a. Stride Kneeling b. Half Kneeling













Station III
a. Side Sitting b. Frog Sitting








Station IV -
a. Side Lying b. Prone Lying

46

Station V -
a. Dog stand b. Knee Scale








Answer the following questions:

1. What body positions did you do in stations 1-5?

2. Besides your feet what body parts did you use as base
support ?

3. Which body shapes and actions show symmetry or
asymmetry?

Stride standing, stride kneeling, frog

sitting, prone lying and dog stand are body
shapes/actions that show symmetrical
shapes.
Side lunge, half kneeling, side sitting
and knee scale are body shapes/actions
that show asymmetrical shapes.
47

Standing Position

This time try to create shapes. Get a partner. One will be the
sculptor and will do the statue position that is similar to the picture
shown in the station and hold it for 10 seconds.

Move to the next station when the music is played. When the
music stops, create the next statue and hold it for 10 seconds.
Move to the next station when the music is played. When the
music stops, do the next statue and hold it for 10 seconds.
Activity: Creating Shape
Directions:
Work in pairs, One will play the sculptor while the other will
be the statue. When the music plays, each pair may
move. The sculptor will create the statue/shape shown on
the teachers flashcard. When the music stops the statue
must stop moving and freeze. The sculptor must say if
his/her creation is a symmetrical or an asymmetrical
shape.









1 2







Two hands and one foot
as base of support

48

FROG SIT

KNEE -SCALE

3 4










5
1. Did you enjoy the activity?
2. Were you able to quickly form the shape before the music
stopped?

Now form two different circles.

Sit Indian style and enjoy singing Leronleron Sinta while
clapping your hands.






DOG STAND

49

Demonstrate the body shapes or actions. Check () yes if
you performed well and check () No if not.


BODY SHAPES/ACTIONS YES NO
1. Stride Kneeling


2. Side Sitting position


3. Frog Sitting


4. Dog Stand


5. Prone Lying



QUARTER 1

Lesson 8: FLEXIBILITY ON TRIAL

You learned in your past lessons about the correct body
posture, like correct posture in standing, sitting, walking and
others. In this lesson you will study how to improve body posture
through conditioning and flexibility exercises.

Note: Your teacher will assist you in every activity

To prepare your body, do the warm up exercises on pages 2-
4 of lessons 1.
Do you know the song Do the Boggie Woggie? Your
teacher will sing and you will follow.Sing and do the movements.
50

Toe Touch
(To the tune of Do the Boggie Woggie)
By: Urcesio A. Sepe,Rhodora B. Pena and Sonny F. Meneses Jr.

Sit on the floor while legs stretched apart
Slowly bend your body forward

And do the double toe touch
And do the double toe touch
Lets do another one

Chorus:
Toe touch on the right
Toe touch on the left
Double toe touch on open sitting position
(Repeat chorus 2x)

Did you like the song?
How did you feel while doing the activity?
Did you enjoy doing it?

Look at the picture. Guess the missing letters to form words
related with the pictures.

51

1.



2.



3.




4.




5.

Did you complete the words? Now look and study the
following illustrations.



















m c e
o y

t
e c h

l
e i

b
g
e
r
i s
SEATED L

SEATED STRADDLE


52

In the illustrations presented, which movements or exercises
show conditioning and flexibility exercises?
Which movement or exercise shows non-conditioning
flexibility exercise?
Which body parts are stretched?
Can you perform this kind of movement?












WING STRETCHING

STRETCHING

SEATED TOE TOUCH

BEAR HUG


CROSS LEG STRETCH

RUN/MARCH IN PLACE


53

Answer the following questions:

What flexibility exercise did you perform?
Which body parts did you use in the first and second
exercises?
How did you feel while doing the activity?
Which part of your body was stretched?
Do you think this activity will improve body posture? How?
Now , let us move and have a game. Always remember
safety precautions while doing the game.

Activity 3: Lets Move

Leap and Stretch
(Note: Consider the safety precautions)
(Your teacher will provide the copy)

Did you enjoy the game?
What did you do to win?
Did you follow the safety precautions?

Form a big circle. Do the sitting position with an open legs
which are not too wide. Sing again the song Toe Touch with
actions.

There are different conditioning and

flexibility exercises that will help us to
improve body posture.

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Study the illustrations. Put a double check () if it shows
body conditioning and flexibility and single check () if not.

Body Conditioning and Flexibility Exercises



1. Run/March in place







2. Seated toe touch







3. Seated Straddle







Side Sitting

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4. Crossed-Leg-Stretch