Pe 4th Grading

PHYSICAL
EDUCATION 9
FOURTH GRADING

RECREATION
a voluntary participation in
an activity during free and
unobligated time that
gives enjoyment.

RECREATION
It refreshes one’s mind
and body after a day’s
work.

RECREATION
It embraces both indoor and
outdoor activities that refer to
sports and exercise leading to
the attainment of enjoyment as
well as managing our desired
weight.

EXISTENCE
Biological needs such as
eating, sleeping and rest
SUBSISTENCE
Attending classes in school
FREE TIME
Time for enjoyment and
relaxation

ACTIVE
Requires you
to burn extra
calories
PASSIVE
No effort or
energy exerted
SEDENTARY or INACTIVITY
4th leading cause of death

indoor
Activity is
within the
premises of
your comfort
zone at home
or inside a
building
outdoor
Undertaken in
a natural, rural
or open space
outside the
confines of
buildings
RECREATION

Pattern of your behavior on how
you typically live.
It includes eating habits, physical
activity participation, and
recreational choice.
LIFESTYLE
DO YOU BELONG TO THE
TECHNOLOGY GENERATION?

Engage yourself in regular
physical activity
Eat healthy food
Find time to manage stress
a good personal healthy habits
LIFESTYLE CHANGE

Healthier behavior
HELP Philosophy
HEALTH
EVERYONE
LIFETIME
PERSONAL
Health for all
The longer healthy
lifestyle, the better
Personal need is the
basis of your lifestyle
change

GENES
ENVIRONMENTAL
FACTORS
What is your BMI?
What affects your weight?

INDOOR
RECREATIONAL
ACTIVITIES

INDOOR RECREATIONAL ACTIVITIES
BADMINTON
VOLLEYBALL
DANCE

BADMINTON
- Originated from game “poona”
- India, 17th century
- 1992 Barcelona Olympics – Olympic
sport
- Singles & doubles
- Inside gyms to avoid wind
- Smash, drop, lob or clear, and net shorts,
and power of the legs
- Three sets, 21 points
*Badminton should be played indoor because of
the effect of wind on the shuttle cock

VOLLEYBALL
- William J. Morgan in 1895 at
Massachusetts
- Was then called “mintonette”
- 1910, brought to the Philippines by
Elwood S. Brown
- 2 teams, 6 players
- Court: 9x18 meters
- 3 sets, 25 points
*ideally, Volleyball is an indoor game, but it can
also be played outdoor.

DANCE
- Rhythm and movement
- Cardio workout
- ZUMBA = discovered by Alberto “Beto”
Perez
- ZUMBA = combination of Latin dance
steps: salsa, samba, raggaeton,
merengue, cumbia, cha-cha-cha, mambo
rumba, flamenco

Benefits of ZUMBA
- Cardiovascular health
- Helps in losing weight
- Relieves stress
- Improves mood
- Tones abdominal

BENEFITS of SPORTS
PHYSICAL – enhances metabolism
EMOTIONAL – control of feelings
INTELLECTUAL – strategies & tactics
SOCIAL – build good relationships

OUTDOOR
RECREATIONAL
ACTIVITIES

OUTDOOR RECREATIONAL ACTIVITIES
HIKING

HIKING
- Going on extended walk for the
purpose of pleasure and exercise
- Close encounter with nature,
enjoying the beauty of the
environment, smelling the natural
aroma of floras and being one with
Mother Nature

Benefits of HIKING
- Cardiovascular fitness
- Feeling of relaxation
- Balances your daily life routine
- Good option for weight management
activity

Essential tips for the outdoors:
1. Pick a partner
2. Pick a destination
3. Know your time and distance
4. Be physically ready
5. Choose your gear and backpack
6. Pack & wear appropriate clothing
7. Plan your meals
8. Keep communication lines open
9. Wilderness ethics

10 Essential checklist for backpackers
1. Navigation
2. Sun protection
3. Insulation
4. Illumination
5. First aid supplies
6. Fire
7. Repair kit and tools
8. Nutrition
9. Hydration
10. Emergency shelter

BEFORE THE HIKE
- Physical fitness
- Itinerary
- Transportation
- Budget
- Food & water
- Equipment
DURING THE HIKE
- Group formation = single file, maintain
distance
- Pacing = start slow
- Trail sign = man-made & natural

ORIENTEERING
- Use specially drawn & detailed maps
- Navigational skills
- Series of control points
- MAP = picture representation of a place
that shows direction
- MAPS use legends to explain symbols
for easier navigation

ORIENTEERING benefits:
CONCEPTUAL – decision making
PHYSICAL – running sport
PERSONAL – self confidence & reliance
SOCIAL – working with others
ENVIRONMENTAL - appreciation

ORIENTEERING fundamental skills
- Find your approximate location
- Recognize pattern
- Map should match the ground in front of
you
GOLDEN RULE of ORIENTEERING:
1. Know where you are
2. Know where you are going

ORIENTEERING compass
- Invaluable tool in hiking
- Measure bearing & gives direction
COMPASS PARTS:
- Magnetic needle – points to north
- Revolving compass housing –
marks cardinal directions (NESW)
- Transparent base plate – marked
with ruler, index line & direction of
travel arrow

SO, WHAT RECREATIONAL
ACTIVITY DO YOU
PREFER?
Indoor?
Outdoor?

ACTIVITIES FOR PE WILL
BE PRACTICAL TESTS ON
PLAYING BADMINTON and
VOLLEYBALL
This will be scheduled
by your teachers.

Lateral Trunk Stretch
Stand with feet shoulder width, stretch
both arms up with the fingers
interlocking with one another. With
that position, bend to the right without
bending the knees or eight seconds.
Do it again to the left side. Do not over
stretch! Stretch on your flexibility level.

Push up
Perform regular push up with 5
repetitions.

Jog around
Jog around the gym/area for 60
seconds

Burpees
Stand with your feet shoulder-width
apart. Go to squat position with the
hands on the floor in front of you. Kick
your feet back moving in a push-up
position. With that position, open your
legs in a straddle position then close.
Kick your feet forward back to the
original position. Stand up and jump in
the air. Repeat 5 times.

FBS Jump
apart. Slightly bend your knees with
both hands at the back of your neck.
Jump forward, backward, sideward
right left as fast as you can keeping
your weight on the balls of your feet.
One count for every cycle (forward,
backward, sideward R&L). Make 8
cycles.

Trunk twist
Standing with feet open in
shoulder-width, raise arms
sideward at shoulder level
with palms up. Gradually
twist your trunk to the right
for eight counts. Do it again
to the left.

Front Plank
a push-up position, make your
forearm as the base of support
together with you toes. Keep a steady
position and work on your abdominals
and arms. Do this in eight seconds.

Split squats
apart. Step your right foot forward and
lift the heel of your left foot of the
ground. Keeping your hands on your
waist, bend the left leg slowly and
lower it almost touching the floor. The
front knee should not go beyond your
toes. Repeat 10 times alternating the
right and left foot.

Side plank
Lie on your right side making sure that your
body is in a straight line. Rest on your forearm
and bring your elbow underneath your
shoulders. Contract your abdominals. Then
slowly lift your hips off the floor making a
diagonal straight line from your base of support
to the head. Look straight ahead keeping your
neck in line with your spine. Hold for 10
seconds and repeat on the other side.

Chair dips
Stand with your back in
front of the chair. Sit on
the edge of the chair
and place your hands
behind your hips along
the side of the chair.

Jumping jacks
Stand with feet together,
hand at the sides. Jump
and land on both feet
open shoulder width
apart with arms moving
sideward upward
finishing above the head.
Then go back to the
original position. Do this
for 10 times.

PROJECT in PE
Gather your group. Create a video tutorial
of all the exercises given. It should be
detailed on how to do the exercises
properly. It should be uploaded in youtube
to be able to inform others about these
exercises. Send your youtube link to our
Fb group complete with sections and
members and tag your teachers.
Submission will be on March 8.

For #s 1-10.
TRUE or FALSE.
Write T if the statement is
TRUE and F if not.

1. Volleyball was originally
called “mintonette.”
T or F

2. Being overweight can be
hereditary due to our genes.
T or F

3. Recreational activities are
voluntary activities done
during our free time that we
enjoy.
T or F

4. Badminton originated from
the game “toona.”
T or F

5. Zumba dance uses Latin
music with aerobic steps.
T or F

6. In 1910, Elwood S. Brown
introduced volleyball to the
Filipinos.
T or F

7. Subsistence (in time) is the
time you spend in attending
your classes.
T or F

8.Hiking is going on extended
walk for the purpose of
pleasure and exercise.
T or F

9. Badminton is both an indoor
and an outdoor activity.
T or F

10. Orienteering is a
recreational activity using
specially drawn and detailed
maps.
T or F

For #s 11-20.
Multiple choice.
Identify which exercise is
shown in each number.

11.
A. Split squat C. Burpees
B. Trunk twist D. Lateral
trunk stretch

12.
trunk stretch

13.
trunk stretch

14.
trunk stretch

15.
A. Push up C. Front Plank
B. FBS D. Jumping jacks

16.

17.

18.
B. Side plank D. Jumping jacks

19.
A. FBS C. Split squat
B. Jog aroundD. Jumping jacks

20.
A. FBS
B. Split squat
C. Chair dips
D. Jumping
jacks

1. T 6. T
2. T 7. T
3. T 8. T
4. F 9. F
5. T 10. T

11. A 16. A
12. C 17. D
13. B 18. B
14. D 19. B
15. C 20. C

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