Self-Learning Module for Grade 10

PHYSICAL EDUCATION
Let's Stretch and be Flexible!

Introduction

Physical Education is one of the components of the MAPEH Subject. It

involves all of the physical activities you do in your everyday lives such as stretching
out in the morning, running once every while, going to the gym, or simply walking.

Though, Physical Education is not only about doing physical activities; it

is about doing these activities for a purpose, either to boost your body for it's maximum
capability, or simply for fitness purposes.

In this module, learner's will use the guidelines and consider the steps
included to properly learn and know how to do stretches, and stretching their particular
body parts such as shoulders, neck, arms, or their whole body for their strength training
work out.

They are expected to learn how to do these stretches before they begin
with their activities or sports such as volleyball, basketball or baseball. It is necessary
to learn how to do these things because it will put their muscles to their 'working mode'
before actually doing the work.

Lastly, the learner's will be able to prepare and relax before they
participate in their respective sports of their own choice.

Directions for the User

This module includes the steps/guidelines you are to read and

understand on how to do the basic stretches with certain parts of your body to improve
your flexibility. There will be a pre-test that you will have to answer before taking the
real lesson, to further understand your knowledge about the basic stretches.

After that, you will provide your own opinion and what you learned about
the topic by answering the 'reflection questions' at the end of the lesson. It is strictly
prohibited to skip out pages because it will lessen your learning experience, which is
why we constructed this module for you.

At the end of this module, you should be able to answer the key question:
Pre-test
Shade the letter of the correct answer.
1.What do we call 'to prepare your muscles before doing hard activities' by extending
certain parts of your body?
a. Flexibility c. Stretching
b. Warm-Up d. Muscle Training

2.Which of the following are stretches you do with a partner?

a. Heel Cord Stretch c. Neck Stretch
b. Side d. Chest Stretch

3. Which of the following is not an area that is stretched with Body Rotation?
a. Abdomen c. Neck and Shoulder Muscles
b. Arms d. Hip and Spinal Ligaments

4.Which of the following begins a Quad Stretch?

a. Stand against a wall or at the edge of a step and stretch the heel downward.
b. Stand opposite your partner about an arm's length apart, facing each other.
c. Lie on your side and move one foot back by flexing the knee.
d. Have a partner grasp your arms from behind the wrist and slowly push them upward.

5.What is the purpose of the Side Stretch?

a. To stretch the muscle and ligaments in the pelvic region.
b. To stretch the shoulder muscles and ligaments.
c. To stretch the Heel Cord (Achilles Tendon)
d. To stretch your sides.
Competency: To improve your flexibility

Objectives:
1. To make your muscles more elastic for maximum time of workouts
2. To stretch certain parts of your body such as muscles for the strength
training workout; and
3.To prepare your muscles and body for the workout.

Procedure:
1. Get a mat
2. Wear exercise clothing and perform stretching exercises
3. Perform all recommended flexibility exercises in this lesson.

Exercise 1: Neck Stretches

Exercise 2: Arm Circles

Exercise 3: Side Stretch

Exercise 4: Body Rotation

Exercise 5: Chest Stretch

Exercise 6: Shoulder Hyperextension Stretch

Exercise 7: Quad Stretch

Exercise 8: Heel Cord Stretch

Reflection
Answer the following questions in the provided answer sheet below. Write a
3-5 sentence paragraph for each number.
1. Are these exercises beneficial to your fitness improvement? Will you use them as
a part of your regular exercise or physical activity plan? Why?
2. Do you think you can improve your level of flexibility? What should you do in order
to increase your level of flexibility?

Answers:
Post-test
Shade the letter of the correct answer.
1. What is the purpose of doing Neck Stretches?
a. To stretch the neck flexors and extensors; ligaments of the cervical spine
b. To stretch the neck flexors but not the extensors; ligaments of the cervical spine
c. To stretch the neck flexors and extensors but not ligaments of the cervical spine
d. all of the above
2. How do you exercise the arms?
a. By stretching the arms upward
b. By circling the arms all the way around and in both directions
c. By circling the arms all the way around counter-clockwise direction
d. By circling the arms all the way around clockwise direction
3.How do you stretch your whole body?
a. Yoga c. Side Stretch
b. Quad Stretch d. Body Rotation
4. What is a Heel Cord Stretch?
a. It is stretching the lower part of your body
b. It is when you stretch your toes
c. It is when you lie on your side and move one foot back by flexing the heel
d. It is when you stand against a wall and stretch your heel downward
5.Do you think it is possible to do stretching without proper guidance?
a. Yes, if you just randomly stretch your body parts
b. Yes, because you can use what you know
c. No, because it can cause damage to your muscles and joints if not done properly
d. None of the above
Answer Key
Pre-test Post-test
1.C 1.A
2.D 2.B
3.B 3.D
4.C 4.D
5.A 5.C
Reflection
Answers may vary (note that the questions was only for their opinion)
FIN