REPUBLIC OF THE PHILIPPINES

DEPARTMENT OF EDUCATION

REGION XI

SOUTHERN DAVAO NATIONAL HIGH SCHOOL

Southern Davao, Panabo City

PHYSICAL EDUCATION GRADE 7

MODULE 1

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 TABLE OF CONTENTS

Learning Competencies p. 3

Post – Test p. 3 -4

Introduction p. 4-5

Lesson 1: PHYSICAL FITNESS p. 5

Lesson 2: PHYSICAL FITNESS (HEALTH RELATED FITNESS and

SKILL RELATED FITNESS) p. 5 -6

Lesson 3: EXERCISE PROGRAM p. 7 -8

Lesson 4: EXERCISE PROGRAM (PRINCIPLES OF FITNESS TRAINING) p. 8 – 10

Lesson 5: PHASES OF EXERCISE p. 11 -13

Lesson 6: INDIVIDUAL SPORTS p. 13 – 15

Lesson 7: INDIVIDUAL SPORTS p. 15 - 17

Lesson 8: INDIVIDUAL SPORTS p. 17 - 20

Post – test p. 20 – 21

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 LEARNING COMPETENCIES

 Sets goals based on assessment results. PE7PFIa-24

 Prepares an exercise program. PE7PF-Ic-27
 Describes the nature and background of the sports. PE7GS-Id-5
 Executes the skills involved in the sports. PE7GS-Id-h-4
 Monitors periodically one’s progress towards the fitness goals. PE7PF-Id-h-28

PRE – TEST

Direction: Read the statement properly. Write the letter of your chosen answer in your Physical
Education activity notebook.

1. Which of the following is an example of a component of Physical Fitness?

a. Cardiovascular Endurance b. Flexibility c. Muscular Endurance

d. All of the above

2. The ability to stretch and move efficiently in a full range of motion is called?

a. Power b. Endurance c. Flexibility d. Strength

3. Warming up and cooling down are recommended when involved in strenuous physical activities.

a. True b. False c. Maybe d. None of the above

4. Which of the following is NOT one of the basic components of fitness?

a. Muscular strength b. Flexibility c. waving d. Good heart rate

5. Your heart is a muscle that needs to be exercised regularly.

a. True b. False c. Maybe d. None of the above

6. What activities are considered aerobic exercise?

a. Running long distance b. Single Tennis c. swimming

d. All of the above

7. The 3 components to a healthy snack are:

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a. Chips, fruit, and pop b. High quality carbohydrate, protein, and healthy fat

c. Fruit juice, apple jack’s cereal and milk

d. None of the above

8. Stretching can improve your _______________

a. Strength b. Stamina c. Flexibility d. Endurance

9. Which of the following is NOT a carb?

a. Sugar b. Starch c. Fiber d. Meat

10. The best fitness foods include all except_________

a. Vegetables b. Fruits c. Soft drinks d. Plenty of water

Planning out good exercise programs is key in promoting and maintaining good health.
Exercise programs are a great way to make sure that you are getting the most out of your workouts
and that you are targeting all your muscle groups as well as getting a good cardio workout. More
importantly, what makes a good workout program is when it turns into a lifestyle. Many people
exercise but are not getting the full benefits that exercise can provide. By planning out some exercise
programs you can make sure that you are not wasting your time.

At the end of this module, the learners are expected to have prepared a personal fitness plan
which will be assessed using the criteria: completeness of plan, relevance to your personal fitness
needs.

LESSON 1: PHYSICAL FITNESS

A. Learning Objectives
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At the end of the lesson, the students would be able to:

1. Identify the physical activities that aid in the development of different physical fitness
components.

2. Explain your concepts of physical fitness

B. DISCUSSION CONCEPT

PHYSICAL FITNES

Is the body’s ability to function effectively and efficiently without undue fatigue in work,
leisure activities, to meet emergency situations and to resist disease from sedentary lifestyle.
There are three important aspects that an individual should be able to meet in order to be
considered physically fit. These include:
1. Ability to perform one’s daily tasks without undue fatigue.
2. Enjoying leisure through some recreational activities.

3. Meeting emergencies. These are unforeseen events where one has to use his energy and
time to meet unexpected.

LESSON 2: PHYSICAL FITNESS (HEALTH RELATED FITNESS and SKILL RELATED

FITNESS)

HEALTH – RELATED FITNESS COMPONENTS

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  Muscular Strength – the ability of the muscles to exert maximal effort in a brief duration.
 Cardiovascular Endurance – the ability of the lungs, heart, and blood vessels to deliver
adequate amounts of oxygen to the cells to meet the demands of prolonged physical activity.
 Flexibility – the ability of the muscles and joints to go through a full range of motion.
 Body Composition – refers to proportion of lean body mass to fat body mass.
 Muscular Endurance – defined as the maximum pull or pull that can be exerted one time by
a muscle group.

SKILL – RELATED FITNESS

 Speed – the ability to perform a task or move from one point to another in the shortest
possible time.
 Agility – the ability of an individual to quickly shift or change direction of the body from one
point to the other.
 Power – ability to perform one maximum effort in the shortest possible time. It is the product
of both strength and speed.
 Balance – the ability to stay in equilibrium in relation to changes in body position. It may be
static or dynamic. Static balance is the kind of balance demonstrated in stationary position.
Dynamic balance is demonstrated while the body is moving.
 Reaction Time – is the amount of time it takes to respond to a stimulus.
 Coordination – is the integration with hand and/or foot movements with the input of the
senses.

PROCESSING QUESTIONS

Direction: Read and understand the questions properly. Write your answer in your Physical
Education activity notebook.

1. How would you describe a physically fit and unfit person?

2. Why is it important to be physically fit?

What do you think should be done to become a physical fit person?

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LESSON 3: EXERCISE PROGRAM

A. Learning Objectives

At the end of the lesson, the students would be able to:

1. Prepare an exercise program

B. DISCUSSION CONCEPT

Exercise program – it is a planned detailing a range of physical fitness exercises and the amount of
time each exercise should be performed where it is typically tailored to individuals ’needs.

WHEN YOU DESIGN YOUR EXERCISE PROGRAM, POINTS TO KEEP IN MIND INCLUDE:

1. A goal or aim
2. Have a Maximum Heart Rate and Target Heart Rate
3. Plan a training session
4. An exercise log to monitor your progress

HEALTH BENEFITS OF EXERCISE and EXERCISE PROGRAM

 Improved condition of the heart and the lungs’

 Increased muscular strength, endurance and motor fitness
 Improved muscle tone and strength
 Weight management
 Better condition, agility and flexibility

A SMART GUIDE TO GOAL SETTING

When taking to any challenge, it’s good idea to define your goals. You should ientify what
you want to accomplish and how you will carry out your plan. This is important when making
positive change and will help you succeed.

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S–M–A–R–T

S (Specific) Write down want you to achieve.

M (Measurable) Write down amounts, times, days, and other measure factors

A (Achievable) Your goals should be realistic

R (Relevant) Recording your progress helps your see what you have achieved

T (Trackable) Recording your progress helps you see what you have achieved

PROCESSING QUESTIONS

Direction: Read and understand the questions properly. Write your answer in your Physical
Education activity notebook.

1. Why is it important for young people like you to know the training principles?

2. What do you think are the functions of these training principles in improving physical fitness?

LESSON 4: EXERCISE PROGRAM (PRINCIPLES OF FITNESS TRAINING)

The basic training principles are rules to follow which describe how the body responds to the
physiological stress of physical activity. These principles provide the conceptual foundation
for safe and effective physical program design. In order to get the most out of your training,
you must follow these simple training principles.

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 PRINCIPLE OF OVERLOAD – is the most basic of all fitness training principles. It
specifies that you must grow perform physical exercise than normal amounts (overload) to
get an improvement in physical fitness and health benefits.
PRINCIPLE OF SPECIFICITY – indicates that you must train a specific energy system
and specific muscle groups in order for them to improve.
PRINCIPLE OF PROGRESSION – indicates that load could be increased gradually
overtime to remain effective and safe for best results.
PRINCIPLE OF VARIATION – There are many different ways to achieve desired fitness
goals. Including variation into a training program maintains individual’s interest and provides
a change of pace while still making progress toward desired goals.
PRINCIPLE OF RECOVERY – The body needs time to adapt to the demands placed on it.
Incorporating time to rest into the fitness program aids the body in this effort.

APPLYING THE BASIC TRAINING PRINCIPLE

 Frequency – refers to the number of exercise sessions per week.

 Intensity – is the degree of effort or exertion put forth by an individual during exercise
 Time – is the duration of the length of the activity.
 Type – is the mode of exercise being performed. The selection of the type of exercise should
be guided by the fitness goal to be achieved.
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 Resting Heart Rate Example (11 beats in 10 seconds X 6)
=66bpm

Formula: Hrmax = 220 – age

Example : 220 – 12 = 208 bmp

Target Heart Rate Calculation:

1. 220 – YOUR AGE = _______
2. _________ X .70 = TARGET HEART RATE
Example: 220 -18 = 202 bpm

PROCESSING QUESTIONS

Direction: Read and understand the questions properly. Write your answer in your Physical
Education activity notebook.

1. Why is it important to obtain your target heart rate?

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2. If you are not able to reach your target, what does it mean?

LESSON 5: PHASES OF EXERCISE

A. Learning Objectives

At the end of the lesson, the students would be able to:

1. Determine the different phases of exercise program.

2. Prepares personal exercise program.

B. DISCUSSION CONCEPT

Three things every Exercise Program should have:

 Warm – up Exercise
 Major Exercise Focus
o Flexibility Exercise
o Strength Exercise
o Endurance Exercise
 Cool down exercise

WARM – UP PHASE – An effective warm – up increases both the respiratory rate and the heart
rate. This helps increase the body’s core temperature, while also increasing the body’s muscle
temperature through an increase in delivery of oxygen and nutrients to the working muscles.

FLEXIBILITY EXERCISE – the phase of exercise follows immediately after warm – up. It is done
by doing gradual stretching activities from upper to lower extremities. These are different ways to
stretch your muscles: static and dynamic stretching.

Static Stretching – are more appropriate in the cool down as they help muscles to relax, re align
muscle fibers and re-establish their normal range of movement.
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Dynamic Stretching – exercises specifically prepare the muscles for active contraction.

PROCESSING QUESTIONS

Direction: Read and understand the questions properly. Write your answer in your Physical
Education activity notebook.

1. Keep a diary of your daily routinely activities for one week, starting from your morning rituals, the
time you get from bed, classes you attend, activities, breakfast, lunch, dinner, and study time and so
on. Looking at your daily pattern, HOW CAN YOU ALLOT A TIME FOR PHYSICALLY
ACTIVITY?

PERFORMANCE TASK:

Here’s how:

1. Prepare an 8 minute presentation of dynamic stretching with musical accompaniment and have it
recorded as video.

2. Choose exercise carefully to avoid injury.

3. After doing the activity, submit your output through the internet and send it
relampagosjanicemay@gmailcom.

Here is an assessment tool to assess your performance for the activity.

INDICATORS 0 VS S NI P
PERFORMANCE
Performs the dynamic
stretching correctly
Displays precision while
doing the movement
Show positive attitude
towards participating in
the activity

LESSON 6: INDIVIDUAL SPORTS

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A. Learning Objectives

At the end of the lesson, the students would be able to:

1. Know the history of the individual sports.

2. Determine the basic skills of the individual sports.

B. DISCUSSION CONCEPT

 An Ancient discipline. Prehistoric man learned to swim in order to cross rivers and lakes –
we know this because cave paintings from the stone Age depicting swimmers have been
found in Egypt. Swimming was also referrred to in Greek mythology.

 Olympic History. Swimming has featured on the program of all editions of the Games since
1896. The very first olympic events were freestyle (craw) or breaststroke. Backstroke was
addeed in 1904. Swimming was first introduce in the Olympic Games in Athens year 1896.
And in 1908 the world swimming association was indtroduced called FEDERATION
INTERNATIONALE DE NATATION (FINA).

 In the 1940’s, breatstrokers discovered that they could go faster by bringing both arms
forward over their heads. This practice was immediately forbidden in breaststoke, but gave
birth to butterfly, whose first official appearnace was at the 1956 Games in MELBOURNE.

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 Women’s swimming beacme Olmpic in 1912 at the Stockholm Games. Since then, it has
been part of every edition of the games. The freestyle distance is 800 meters for women and
1, 500 meters for men.

SWIMMING STROKES

FRONT CRAWL
BUTTERFLY
BREASTSTOKE
BACKSTROKE

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  Athletic contests in running, walking, jumping, and throwing are among the oldest of all
sports and their roots are prehistoric. Athletics events were depicted in the Ancient Egyptian
tombs in Saqqara, with illustration at the Heb Seed festival and high jumping appearing in
tombs from as early as of 2250 BC. The original and only event at the first Olympics in 776
BC was a stadium-length running event known as stadium.
 Athletics is an exclusive collection of sporting events that involve competitive running,
jumping, throwing and walking. The International Association of Athletics Federations
(IAAF), the sporting governing body for the sports of athletics was founded on July 17, 1912
at Stockholm.

LESSON 7: INDIVIDUAL SPORTS

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Phases of Sprinting:

1. Starting Phase – where the sprinter is in contact with the blocks.

2. Acceleration Phase – increase stride length and stride frequency.

3. Constant Speed – characterized by both the stride length and stride frequency remaining the same
over a period of time.

4. Deceleration – decrease in sprinting speed.

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LEVELS OF INTESITY:

Low Intensity : heart rate is 70 to 110 beats per minute.

Moderate Intensity: heart rate is 120 to 180 beats per minute.

High Intensity: heart rate is more than 170 beats pe minute.

Level of Intensity Rating of Perceived Physical Cues Talk Test

Extertion
Light Easy Does not induce Can talk with no
sweating unless it’s a problem, feels
hot, humid day. easy/easy tp talk
There is no

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 noticeable change in
breathing patterns
Moderate Somewhat hard Will break a sweat Talking takes more
after performing the effort, feeling bit of
activity for about 10 exertion/ not too easy
minutes. to talk.
High Hard Will break a sweat Can’t keep up a
after 3-5 minutes. conversation, feeling
Breathing is deep and like hard work/very
rapid. You can only difficult to talk.
talk in short phases

LESSON 8: INDIVIDUAL SPORTS

MUSCLE CONTRACTIONS

 Dynamic Movement/Isotonic movement – refers to a change in the length of the muscles

when it applies force. When the muscle applies force as it shortens, the contraction is referred
to as concentric. When it lengthens, it is referreed to as as eccentric contraction. Static or
isometric movement produces significant force WITHOUT any comsiderable change in the
length of the muscles.

TREATING SPORTS INJURIES

Muscle Sprain - an abnormal stretching or tearing of a ligament that supports a joint.

 FOLLOW THE RICE METHOD TO KEEP YOUR INJURY FROM GETTING WORSE:

R – REST the injury

I – Ice the injury to lessen swelling, bleeding and inflammation
C – Apply a compression bandage to minimize swelling
E – Elevate the injury to reduce swelling

Muscle Cramps - is a sudden contraction of muscle that may feel extremely painful. Cramps
usually will relieve on their own without treatment. Make sure always calm down and relax by
having slow deep breathing through the mouth.

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 Heat Exhaustion – a condition usually develops gradually and caused by loss of salt and water
from the body through excessive sweating. It is more common in persons who are accustomed to
exercising in a hot, humid environment.

FIRST AID:

1. Help the athlete to lie down in a cool place.

2. Provided the athlete is conscious, help her to sip plenty of weak salt solution.
3. If recovery is rapid, advise the casualty to see her own doctor.
4. IF the athlete become unconscious, place her in the recovery position. Call your local
emergency number for an ambulance.

INDIVIDUAL ACTIVITY:

1. Look at the images that show the two types of contraction.

2. Perform all the movements and indicate whether the contraction is STATIC or DYNAMIC.

3. Write your answer on your PHYSICAL EDUCATION activity notebook.

4. Always take precautionary measures to avoid injuries.

1. 2.

Push – up ___________________ Curl Up __________________

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3. 4.

Squat _____________________ Lunge ______________________

5.

Bird Dog Arm up _________________

PERFORMANCE TASK:

Here’s how:

1. List down five exercises that are aimed at developing your cardiovascular endurance and 5
exercises developing your muscular endurance.

2. Specify the number, repetitions, and the time.

3. Write your output on your PHYSICAL EDUCATION activity notebook.

Exercise Repetitions Level of Intensity Time (in seconds)

Example: Curl Up 25 Moderate 30 seconds
1.
2.
3.
4.
5.
6.
7.
8.
9.

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 10.

POST – TEST

Direction: Read the statement properly. Write the letter of your chosen answer in your Physical
Education activity notebook.

1. Body’s ability to function effectively and efficiently without undue fatigue.

a. Mental Fitness b. Physical Fitness c. Psychological Fitness

d. Spiritual Fitness

2. Amount of time left after the daily routine activities are accomplished.

a. Leisure b. Meeting Emergencies c. Recreation d. Rest

3. An important physical fitness aspect where one has to use his energy and time to meet unexpected
circumstances.

a. Leisure b. Meeting Emergencies c. Recreation d. Rest

4. Fitness components that are prescribed to improve individual’s health.

a. Exercise Program b. Health Related Fitness c. Leisure

d. Skill Related Fitness

5. Planned activity detailing a range of physical exercises.

a. Exercise Program b. Health Related Fitness c. Leisure

d. Skill Related Fitness

6. A goal that requires time and planning; usually takes 6 months or more to achieve.

a. FITT principle b. Long term goal c. Principle of Fitness

d. Short term goal

7. Principle that provide the conceptual foundation for safe and effective physical program design.

a. FITT principle b. Long term goal c. Principle of Fitness

d. Short term goal

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8. The ability to perform task or move from one point to another in the shortest possible time.

a. Speed b. Agility c. Power d. Balance

9. The ability of an individual to quickly shift or change direction of the body from one point to the
other.

a. Speed b. Agility c. Power d. Balance

10. The ability to perform one maximum effort in the shortest possible time. It is the product of both
strength and speed.

a. Speed b. Agility c. Power d. Balance

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