Physical Education

and Health 1 (HOPE 1)

Exercise for Fitness
Quarter 1– (Week 1-4)

DO_Q1_HOPE1_GRADE11_Week1-4
HOPE 1 – Grade 11
Alternative Delivery Mode
Quarter 1 – Exercise for Fitness
First Edition, 2020

Republic Act 8293, section 176 states that: No copyright shall subsist in any work of
the Government of the Philippines. However, prior approval of the government agency or office
wherein the work is created shall be necessary for exploitation of such work for profit. Such
agency or office may, among other things, impose as a condition the payment of royalties.

Borrowed materials (i.e., songs, stories, poems, pictures, photos, brand names,
trademarks, etc.) included in this module are owned by their respective copyright holders.
Every effort has been exerted to locate and seek permission to use these materials from their
respective copyright owners. The publisher and authors do not represent nor claim ownership
over them.

Published by the Department of Education

Secretary: Leonor Magtolis Briones
Undersecretary: Diosdado M. San Antonio

Development Team of the Module

Writer: Michael James D. Darilag, Lady Mielle Q. De Asis, Yolanda A. Gavina,
Perlita L. Manocan
Editors: Michael James D. Darilag, Lady Mielle Q. De Asis, Yolanda A. Gavina,
Perlita L. Manocan, Jasper B. Angeles
Reviewers: Alfredo A. Galicia, Patrick G. Darilag, Charlina D. Guardiana
Language Editor: Jasper B. Angles
Illustrator:
Layout Artist: Eman R. Alvarez
Management Team: Meliton P. Zurbano, Schools Division Superintendent, OIC
Filmore S. Caballero, Chief- Curriculum Implementation Division
Jean A. Tropel, Education Program Supervisor- Learning Resource
Jean A. Tropel, ADM Coordinator

Printed in the Philippines by ________________________

Department of Education – NCR SDO Valenzuela

Office Address: Pio Valenzuela St., Marulas, Valenzuela City

Telefax: (02) 8292-4340
E-mail Address: [email protected]

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 11

HOPE 1
Quarter 1 – Module 1
Health Related Fitness
and Physiological Indicators
(Heart Rate, Rate of Perceived Exertion, and Pacing)

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Introductory Message
For the facilitator:

Welcome to the Physical Education and Health 1 Alternative Delivery Mode (ADM)
Module on Health Related Fitness and Physiological Indicators.

This module was collaboratively designed, developed and reviewed by educators both
from public and private institutions to assist you, the teacher or facilitator in helping
the learners meet the standards set by the K to 12 Curriculum while overcoming
their personal, social, and economic constraints in schooling.

This learning resource hopes to engage the learners into guided and independent
learning activities at their own pace and time. Furthermore, this also aims to help
learners acquire the needed 21st century skills while taking into consideration their
needs and circumstances.

In addition to the material in the main text, you will also see this box in the body of
the module:

Notes to the Teacher

This contains helpful tips or strategies that
will help you in guiding the learners.

As a facilitator you are expected to orient the learners on how to use this module.
You also need to keep track of the learners' progress while allowing them to manage
their own learning. Furthermore, you are expected to encourage and assist the
learners as they do the tasks included in the module.

For the learner:

Welcome to the HOPE 1 Alternative Delivery Mode (ADM) Module on Health Related
Fitness and Physiological Indicators. The hand is one of the most symbolized part
of the human body. It is often used to depict skill, action and purpose. Through our
hands we may learn, create and accomplish. Hence, the hand in this learning
resource signifies that you as a learner is capable and empowered to successfully
achieve the relevant competencies and skills at your own pace and time. Your
academic success lies in your own hands!

This module was designed to provide you with fun and meaningful opportunities for
guided and independent learning at your own pace and time. You will be enabled to
process the contents of the learning resource while being an active learner.

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This module has the following parts and corresponding icons:

What I Need to Know This will give you an idea of the skills or
competencies you are expected to learn in the
module.

What I Know This part includes an activity that aims to

check what you already know about the
lesson to take. If you get all the answers
correct (100%), you may decide to skip this
module.

What’s In This is a brief drill or review to help you link

the current lesson with the previous one.

What’s New In this portion, the new lesson will be

introduced to you in various ways such as a
story, a song, a poem, a problem opener, an
activity or a situation.

What is It This section provides a brief discussion of the

lesson. This aims to help you discover and
understand new concepts and skills.

What’s More This comprises activities for independent

practice to solidify your understanding and
skills of the topic. You may check the
answers to the exercises using the Answer
Key at the end of the module.

What I Have Learned This includes questions or blank

sentence/paragraph to be filled in to process
what you learned from the lesson.

What I Can Do This section provides an activity which will

help you transfer your new knowledge or skill
into real life situations or concerns.

Assessment This is a task which aims to evaluate your

level of mastery in achieving the learning
competency.

Additional Activities In this portion, another activity will be given

to you to enrich your knowledge or skill of the
lesson learned. This also tends retention of
learned concepts.

Answer Key This contains answers to all activities in the

module.

At the end of this module you will also find:

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References This is a list of all sources used in developing
this module.

The following are some reminders in using this module:

1. Use the module with care. Do not put unnecessary mark/s on any part of the
module. Use a separate sheet of paper in answering the exercises.
2. Don’t forget to answer What I Know before moving on to the other activities
included in the module.
3. Read the instruction carefully before doing each task.
4. Observe honesty and integrity in doing the tasks and checking your answers.
5. Finish the task at hand before proceeding to the next.
6. Return this module to your teacher/facilitator once you are through with it.
If you encounter any difficulty in answering the tasks in this module, do not
hesitate to consult your teacher or facilitator. Always bear in mind that you are
not alone.

We hope that through this material, you will experience meaningful learning and
gain deep understanding of the relevant competencies. You can do it!

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 Table of Contents

Module 1: Health Related Fitness and Physiological

Indicators ………………………………………………… 1

Introductory Message …………………………………………………

What I Need to Know …………………………………………………

What I Know …………………………………………………

What’s New …………………………………………………

What’s More …………………………………………………

What I Have Learned …………………………………………………

What I Can Do …………………………………………………

Assessment …………………………………………………

Additional Activities …………………………………………………

Module 2: Health Conditions and Safety Measures Associated

with Physical Activity Participation …………………… 12

What I Know ………………………………………………...

What’s In …………………………………………………

What Is It …………………………………………………

What’s More …………………………………………………

What I Have Learned …………………………………………………

What I Can Do …………………………………………………

Assessment …………………………………………………

Additional Activities …………………………………………………

References …………………………………………………

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 What I Need to Know

This module was designed to help you become more aware of the changes that will
occur in your body as you engage in moderate to vigorous types of physical activity
such as aquatics and/or swimming, as well as several personal safety precautions
to avoid certain conditions related to aquatics. These conditions include dehydration,
overexertion, and hypothermia. The scope of this module permits it to be used in
many different learning situations. The language used recognizes the diverse
vocabulary level of students. The lessons are arranged to follow the standard
sequence of the course. But the order in which you read them can be changed to
correspond with the textbook you are now using.
This module will deal about Exercise for Fitness and Health Related Fitness
After going through this module, you are expected to:
1. Self-assess health-related fitness (HRF). status, barriers to physical activity
assessment participation and one’s diet.
2. Sets FITT goals based on training principles to achieve and /or maintain
HRF.
3. Engages in moderate to vigorous physical activities (MVPAs) for at least 60
minutes most days of the week in a variety of settings in- and out-of-school.
4. Analyzes physiological indicators such as heart rate, rate of perceived
exertion and pacing associated with MVPAs to monitor and/or adjust
participation or effort.
5. Observes personal safety protocol to avoid dehydration, overexertion, hypo-
and hyperthermia during MVPA participation.
6. Demonstrates proper etiquette and safety in the use of facilities and
equipment.
7. Participate in an organized event that addresses health/fitness issues and
concerns.
8. Organize fitness event for a target health issue or concern.

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 What I Know

List down physical activities, habits, or movements that you usually do. Fill in the
table below with your answers.
My Activities:
Everyday
Every Week
Every Month

What food do you usually eat?

How long do you sleep every day?

What physical activities do you usually

do?
What are your habits or actions that
may lead to lifestyle disease?

Listed are examples of usual Physical Activities that we engage in. Identify
which among them is considered LIGHT, MODERATE or VIGOROUS. Write your
answers on the blank.

1. Walking slowly for 5 mins. _________________

2. Dancing for 30 mins. _________________
3. Brisk walking _________________
4. Mountain climbing _________________
5. Playing basketball _________________
6. Carrying heavy loads _________________
7. Jogging for 1 hour _________________
8. Playing badminton _________________
9. Cycling uphill _________________
10. Recreational swimming _________________

What’s In

What is physical activity?

It is any movement made by the muscles of the body that requires exertion of energy
such as running, swimming, dancing, etc. Exercising is considered a physical activity
but more structured and planned. Regular physical activity promotes a healthy
lifestyle as it improves our health and helps lower risks of getting illnesses like
cancer, hypertension, cardiovascular disease, and diabetes. It is necessary for us to
engage in physical activities to enhance our level of fitness. Many of us exercise and

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do physical activities at home, at school, and at the gym. Some of these include
aerobic, muscle strengthening, and bone strengthening activities. All of these are
good for the improvement of body composition. It is important to know the nature of
these physical activities for a better understanding of what they do to our body.
Three Types of Physical Activities
1. Aerobic Activities
Aerobic activities are also called “cardio” exercises. Normally, these activities increase
our heart and breathing rate. These activities cause us to sweat profusely and
breathe harder. Our heart pumps blood more vigorously, causing oxygen to circulate
throughout our body. This allows us to sustain our aerobic exercise for a few
minutes. Such activities like jogging, running, swimming and dancing are some
examples of aerobic exercises which improve our cardiorespiratory fitness. It also
helps us to prevent diseases like cardiovascular disease, diabetes, and osteoporosis.
Most aerobic activities can be done on a daily basis. To be physically fit, it is
important to engage in aerobic activities.
2. Muscle Strengthening Activities
Muscle strengthening activities are exercises in which groups of muscles work or
hold against a force or some weight. Muscle strengthening activities help build good
muscle strength. When muscles do more work, they become stronger. Therefore,
having strong and healthy muscles enables us to perform everyday physical tasks.
With strong and capable muscles, we can rearrange the furniture in our living room
and carry heavy grocery bags from the market to our home.
During muscle strengthening activity, muscle contraction occurs. The repetitive
contractions during exercise can cause damage to the muscle fibers. Our body
repairs these muscle fibers when they get damaged. This repair happens after
exercise while muscles are at rest. New muscle fibers are produced to replace or
repair those that were damaged. The muscles in our body then start to grow larger
and stronger. This stimulation and repair process is called muscle hypertrophy. It is
important to note that these muscle-strengthening activities should be alternately
scheduled in a week allowing rebuilding of muscles during rest periods. Ideally, one
to two days of rest lets our muscles rest and recover.
3. Bone Strengthening Activities
Bone growth is stimulated by physical stress brought about by physical activity. As
skeletal muscles contract, they pull their attachment on bones causing physical
stress. This consequently stimulates bone tissue, making it stronger and thicker.
Such bone strengthening activities can increase bone density throughout our
skeletal system. This is called bone hypertrophy. Many forms of physical activity like
running, skipping rope, and playing basketball help keep our bones fit. Bones also
support groups of muscles to reduce risk of falling. It is important to understand
that bone-strengthening exercises do not only focus on bone health; it also focuses
on improving muscle strength, coordination, and balance.
Each strengthening activity mentioned works differently from the others as each
focuses on different target areas in the body. But each contributes to the ultimate
goal of being fit. Being fit is important and requires a proper plan and much effort
and discipline. If we want to live healthy, we need to optimize our daily physical
activities to achieve our desired level of fitness.

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4
 What’s New

Three Components of Physical Fitness:

a) Health-related physical fitness (HRPF) consists of specific components that

have a relationship with good health or a lower risk of illness. HRPF includes: body
composition, cardiovascular endurance, flexibility, muscular endurance, and muscle
strength.

b) Skill-related physical fitness (SRPF) pertains to components related with

learning motor skills quickly and ability to achieve high level of performance in
sports. SRPF includes: agility, balance, coordination, power, reaction time, and
speed.
c) Physiological Fitness relates to biological systems that are influenced by one’s
level of habitual physical activity. Physiological Fitness includes: Metabolic Fitness
(MetF), Morphological Fitness (MorF), and bone integrity (BI).
Answer the following questions:

a) Do you consider yourself physically fit?

b) Of the three components of fitness, in what area do you need to improve the
most? How do you plan to improve it?
c) Which type of physical activity are you most comfortable with?

What is It

Heart Rate is obtained either by getting the pulse at the carotid area of the neck or
through the radial artery of the lower forearm. The number of beats is counted for
one minute to obtain HR. Engaging in moderate to vigorous physical activity in
different setting can help avoid boredom, thus making activities more exciting and
interesting. The more frequent an activity is done, the greater chances of fitness
development.it keeps the heart rate up but increase body endurance,

• Resting heart rate (RHR) is the number of times your heart beats per
minute (bpm) while at complete rest.
• Target heart rate is the minimum number of heartbeats in a given amount
of time in order to reach the level of exertion necessary for cardiovascular
fitness, specific to a person's age, gender, or physical fitness
• Maximum heart rate is the maximum number of beats made by
your heart in 1 minute of effort or physical activity

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Training Heart Rate

Before there could be any physiological benefit that could be derived from a
cardiovascular exercise program, heart rate must reach a certain target level.

My Target Heart Rate

Directions: Compute your Target Heart Rate Range in 4 steps. Fill out the blanks
below.

1. Get the Maximum Heart Rate.

MHR = 220 - ________
(your age)
MHR =____________

2. Determine the Heart Rate Reserve.

HRR = MHR – ________________
(Resting Heart Rate)
(*Please refer to Self-testing activities)
HRR= _____________

3. Take 60% and 80% of the HRR

a. 60% x HRR = _________
b. 80% x HRR = _________

4. Add each HRR to Resting Heart Rate (RHR) to obtain the Target Heart Rate
(THR) range.
a. 60% HRR ___ + ______ = ______ beats per minute
(RHR)
b. 80% HRR ___ + ______ = ______ beats per minute
(RHR)
Therefore, your target heart rate range is ______ to ______ beats per minute.
(4.a) (4.b)

What’s More

Exercise for Fitness

Static Stretching:

Please execute the following stretching exercises for 16 seconds each with 10 seconds
interval after every exercise. Please be guided by the illustration below for the proper
execution.

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 Bicep Stretch Triceps Stretch
Neck Stretch (R/L) (R/L) (R/L) Body Twist (R/L)

Knee to Chess Forward Lunge Toe Touches

Stretch (R/L) (R/L) (R/L) Ankle Stretch

Images source: https://images.app.goo.gl/XQWEeMHZTTcgQNp79

Perceived exertion is how hard you think hard your body is working during exercising
and training.
Pacing is a tool that allows us to change the way we perform or complete an exercise
or activity so that we can successfully increase intensity, adaptability and tolerance,
including our function.

Source: https://www.pinterest.co.kr/amp/pin/211880357453785091/
How to Use the Scale
✓ While you’re doing an activity, think about your overall feelings of physical
stress, effort, and fatigue. Don’t concern yourself with any single thing, like
leg pain or shortness of breath. Try to concentrate on your total, inner feeling
of exertion.
✓ Find the best description of your level of effort from the examples on the right
side of the table.
✓ Find the number rating that matches that description. Add a zero to the end
of the number rating to get an estimate of your heart rate during activity (also
known as training or target heart rate).

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 ✓ Typically, RPE ratings for activity in the target heart rate zone will be between
12 and 16. The shaded areas are the moderate activity zones.
✓ If your RPE for an activity decreases over time, it indicates that you have
improved your fitness level.

What I Have Learned

Main Exercise

Select a set of exercise that will help you improve health concerns and
develop health-related fitness.
You are required to execute all the exercises from the set of your choice.
Then choose two exercises from each set that you did not select. You
will perform a total of nine (9) exercises.
Order of execution of exercise should be Flexibility Exercises,
Cardiovascular Exercises, and Muscle Strengthening and Endurance
Exercises.
Have 10-15 seconds interval/rest after every exercise/set.
Count your heart rate for one minute immediately after executing all
the exercises.
Repeat the static exercises for cool-down.
Browse the exercise log on the next page before doing the exercises.

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 Triceps Cat Cow Downward Cobra Pose Child Pose
Stretch Stretch Dog Stretch

Jog in place Jumping Jacks High Knees Butt Kicks Butt Kicks

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 Planking Push Ups Static Squat Crunches Dynamic Squat

What I Can Do
Performance Log

EXERCISE LOG WEEK

NO:
NAME: STRAND/GRADE:
RESTING HEART RATE: TARGET HEART RATE:
Type of Exercise Working Rate of
Date Time Covered Heart Rate
Perceived
Exertion

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 Have you experienced dehydration, hyperthermia or hypothermia during and
after performing the exercises?

Explain how you felt during and after the performance and how did you
manage the situation?

Does your participation in moderate to vigorous physical activity contributed

to the improvement of your health-related fitness?

Does moderate to vigorous physical activity participation optimize your

holistic health?

Prepared by: ________________ Noted by: _______________________

Name and Signature of Student Name and Signature of Teacher/ Parent

Assessment

Directions: Answer the following questions below.

1. Differentiate aerobic activity from muscle and bone strengthening activities in
terms of its effect to your body?
2. How do these activities contribute to your overall health? Cite at least 5
benefits.
3. Explain the importance of aerobic, muscle and bone-strengthening activities.

Additional Activities

During your free time, try interval training. Interval training is when you vary your
speeds and intensity throughout a shorter time.

Interval Training
NO. OF NO. NO. OF NO. NO. OF NO.
TYPE OF EXERCISE REPETITION/ OF REPETITION/ OF REPETITION/ OF
TIME SETS TIME SETS TIME SETS
DAY 1 DAY 2 DAY 3

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 11

HOPE 1
Quarter 1 – Module 2:
Health Conditions and Safety
Measures Associated with
Physical Activity Participation

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 What I Know

Listed below are the different sport events. Identify the following if it is an
example of indoor or outdoor sports. Put a check mark ( ) on the corresponding
column.

SPORT EVENTS INDOOR OUTDOOR

1. 100-meter sprint
2. Billiard
3. Bowling
4. Chess
5. Cycling
6. Football
7. Javelin throw
8. Softball
9. Surfing
10. Taekwondo

Engaging in moderate to vigorous activities requires personal safety

precautions to prevent certain health conditions relating to physical activity
participation. These conditions include dehydration, overexertion, hypothermia, and
hyperthermia which a person must take into consideration as these activities pose
various health risks. It is commonly associated with exercising in different types of
environment such as in a hot and cold setting.

Dehydration refers to excessive loss of water from the body, usually through
perspiration or sweating, urination, or evaporation. This condition may be
experienced when exercising in environments that have an extremely hot
temperature.

What’s In

Overexertion or overtraining is another condition that you need to be aware of. It

refers to the detrimental cause of excessive training that is actually independent of
weather conditions. When you participate in too much physical activity and push
yourselves too hard in the pursuit of high-level performance, you are risking
yourselves to a variety of hyperkinetic conditions known as overload syndrome that
is characterized by fatigue, irritability, sleep problems, as well as increased risks for
injuries. A slightly elevated morning heart rate (4 or 5 beats more than normal
values) is a useful indicator of overtraining.

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JUMBLE MANIA!
In this activity, you are tasked to rearrange the jumbled letters to identify the
following signs and symptoms of overexertion or overtraining.

1. OODM INGWSS 2. ELBATSNU REAHT TEAR

3. OSLO FO EEIAPTPT 4. ALCK FO USOFC

5. SOLS FO ECNREPROAMF 6. UESLMC SSSEEONR

7. TNEFERUQ LLSSIEN 8. TNTREPISSE GATFUEI

9. ELABUSNT IGHTEW 10. PEESL SSISUE

What’s New

Playing court or field

A playing court or field can be located indoors or outdoors, depending on the
sport. Venues and facilities are usually ready-to-use where simple setup is needed
since these are specifically intended to a certain sport (e.g. basketball, football).
However, some venues need to set up some equipment first, like volleyball, tennis,
badminton, table tennis, taekwondo, judo, etc.

Source: https://images.app.goo.gl/P88csAxkPm6tfqGv7 Source: https://images.app.goo.gl/q5hTw6NXdRxN5hpB6

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 Depending on the venue arrangements (i.e., rented or otherwise), those who
utilize and set up equipment are expected to properly fix, return, or store the
equipment after use. It is common manners to keep the venue clean and as orderly
as possible after use. Here are some examples:

✓ Wipe off wet spots caused by drinks and sweat

✓ Throw away used or unneeded supplies and equipment like empty water
bottles, athletic tapes, shuttlecock feathers in badminton, etc.

Dance areas or studios

These are either open or enclosed spaces with full-sized mirrors on one or
more sides. They usually cater to different types of dancers, which is why most have
wooden or metal railings called barres. Speakers and music players are usually
available for use and are set up in strategic locations (i.e., at the corners or center).

Like in playing courts and fields, depending on the venue arrangements, users
of dance area or studios are expected to keep music players after use, turn off lights
and ventilation when not in use, and maintain the venue orderly for the next users.
The following are other expectations when using dance areas or studios:

✓ Keep footwear and other belongings on the sides or designated spots (i.e.
lockers, benches, tables)
✓ Wipe off wet spots caused by drinks and sweat on the floor.
✓ If it is an open area, keep music at accepted volume so as not to disturb other
users.
✓ Know the studio schedule every time so that you will not be rushed to move
out for next users.

Gym or weights area

These are usually indoor facilities with different types of equipment such as
machine weights, free weights, balls, exercise machines (e.g. treadmill, stationary
bike, rower, and stair climber), mats, etc. They are strategically positioned to allow
maneuverability and easy access for all those who work out.
The different pieces of equipment are also accessible to all because the gym or
weights area is accessible to everyone who works out. Hence, it is expected that you
observe proper behavior during and after working out. Here are some of them:

✓ Avoid monopolizing use of the equipment. Share it with others by taking turns
using them.
✓ Return equipment to its proper place.
✓ Do not slam or drop weights.
✓ Wipe off drinks and sweat off equipment and floor.
✓ Lower volume of music or wear earphones.
✓ Minimize grunting, refrain from yelling and using profanity.
✓ Wear appropriate clothes including footwear. Do not take them off to look at
your body in the mirror.

Some gyms or weights areas have some reminders posted on strategic

locations so that users will always be reminded. Read them and make sure to follow
them to have a worry-free time working out.

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 What is It

Describe the area shown in each picture then explain the possible impact if an
individual will perform exercise in these areas.

Answer:
__________________________________
__________________________________
__________________________________
__________________________________
__________________________________
__________________________________
__________________________________
______________

Answer:

__________________________________
__________________________________
__________________________________
__________________________________
__________________________________
__________________________________
__________________________________
______________

Answer:

__________________________________
__________________________________
__________________________________
__________________________________
__________________________________
__________________________________
__________________________________
______________

What’s More

This set of activities are the continuation of what you have accomplished in the
previous module. In each set of exercises, you are tasked to do at least three (3) of

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the following exercises three (3) times a week. Note that, you must include intervals
as you do these exercises.
FLEXIBILITY EXERCISES
TYPE OF NO. OF NO. NO. OF NO. NO. OF NO.
EXERCISE REPETITIO OF REPETITION OF REPETITION OF
N/ SETS / SETS / SETS
TIME TIME TIME
DAY 1 DAY 2 DAY 3
1. Standing 1 1 1
hamstring 10 seconds 20 seconds 30 seconds
stretch
2. Lunge 10 seconds 1 20 seconds 1 30 seconds 1
with /Right and
spinal left
twist
3. Lunging 10 1 20 seconds 1 30 seconds 1
hip flexor seconds/
stretch Right and
left
4. Extended 10 seconds 1 20 seconds 1 30 seconds 1
puppy
pose
5. Butterfly 10 seconds 1 20 seconds 1 30 seconds 1
stretch

CARDIOVASCULAR EXERCISES
TYPE OF NO. OF NO. NO. OF NO. NO. OF NO.
EXERCISE REPETITIO OF REPETITION OF REPETITION OF
N/ SETS / SETS / SETS
TIME TIME TIME
WEEK 3 DAY 1 DAY 2 DAY 3
1. Jog in 2 minutes 1 2 minutes 1 3 minutes 2
place and 30
seconds
2. Standing 10 1 15 1 20 1
oblique repetitions repetitions repetitions
crunch each side each side each side
Right and Right and Right and
left left left
3. Jumping 10 1 15 1 20 1
jacks repetitions repetitions repetitions
4. Squat 5 1 8 repetitions 1 12 1
jumps repetitions repetitions
5. Lunge 5 1 8 repetitions 1 12 1
jumps repetitions repetitions
MUSCLE STRENGTHNING AND ENDURANCE EXERCISES
TYPE OF NO. OF NO. NO. OF NO. NO. OF NO.
EXERCISE REPETITIO OF REPETITION OF REPETITION OF
N/ SETS / SETS / SETS
TIME TIME TIME
WEEK 3 DAY 1 DAY 2 DAY 3

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 1. Static 30 seconds 1 1 1
squats
2. Dynamic 8 1 10 1 12 1
squats repetitions repetitions repetitions
3. Crunches 8 1 10 1 12 1
repetitions repetitions repetitions
4. Push-ups 8 1 10 1 12 1
repetitions repetitions repetitions
5. Planking 30 seconds 1 35 seconds 1 35 seconds 1
**You may use this table as a guide in executing the following exercises.

STRETCHING CARDIOVASCULAR MUSCLE

EXERCISES EXERCISES STRENGTHNING AND
ENDURANCE
EXERCISES

1. Standing Hamstring 1. Jog in place 1. Static squats

Stretch

2. Lunge With Spinal 2. Standing oblique 2. Dynamic squats

Twist crunch

2. Lunging Hip Flexor 3.Jumping jacks 3. Crunches

Stretch

3. Extended Puppy Pose 4. Squat jumps 4. Push-ups

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 5. Lunge jumps 5. Planking
4. Butterfly Stretch

What I Have Learned

Recall and reflect on what you have learned in this module. You may refer to the
following questions below to start your journal.

FOCUS QUESTIONS:
1. What are the significant learnings that you have acquired in this module?
You may cite examples and instances.
2. Have you encountered difficulties as you do all your learning tasks? How was
your experience?
3. Do you find the set of exercises helpful?

“MY JOURNAL”

______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________

“Take care of your body. It’s the only place you have to live”

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 What I Can Do

Exercise Log

EXERCISE LOG WEEK

NO:
NAME: STRAND/GRADE:
RESTING HEART RATE: TARGET HEART RATE:

Rate of
Working
Type of Exercise Time Covered Heart Rate Perceived
Date Exertion

Have you experienced dehydration, hyperthermia or hypothermia during and after

performing the exercises?

Explain how you felt during and after the performance and how did you manage
the situation?

Does your participation in moderate to vigorous physical activity contributed to the

improvement of your health-related fitness?

Does moderate to vigorous physical activity participation optimize your holistic

health?

Prepared by:________________
Name and Signature of Student Noted by:
______________________________

Name and Signature of Teacher/ Parent

Assessment

Modified True or False: On the space before each number, write true if the
statement is correct and false if not, then replace the underlined word/s to make
the statement correct.
1. Dehydration refers to excessive loss of water from the body, usually through
perspiration or sweating, urination, or evaporation.
2. Sweat is the by-product of perspiration.

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 3. On a normal day, your body loses about 8.5 litres of water from the lungs,
skin, urine, feces and from perspiration.
4. To offset fluid losses, it is suggested that 150 to 250ml of fluid should be
taken every 50 minutes.
5. Thirst is a sensation of dryness in the mouth and throat associated with a
desire for liquids.
6. Overexertion refers to the detrimental cause of excessive training that is
independent of weather conditions.
7. When you participate in too much physical activity and push yourself too
hard, you are risking yourself to a variety of hyperkinetic conditions known
as underload syndrome.
8. An alarming rise in body temperature, which is an effect of exercising in a
very humid or tropical environment is called hypothermia.
9. Hyperthermia happens when your body’s temperature drops to dangerously
low levels.
10. Planning safety precautionary measures is essential before engaging in
different physical activities.

Additional Activities

STAY FIT WITH YOUR FAMILY

A. Ask some family members or anybody living with you in your house to join you in
the performance of the fitness activity prescribed in this module. Remind them about
the safety precautions before doing the exercise.

Image source: https://www.bpi-philam.com/en/key-moments/becoming-a-parent/staying-fit-together-as-a-family.html

B. Ask any member of the family or anybody from the household that performed the
exercise with you to answer the following questions.
1. It is safe to perform exercise at home? Why?

2. What health benefits can you acquire through the exercises that we did?

3. How did you find doing fitness exercise with your family/housemates?

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References
• Darilag, Agripino G. A.,Vergara,Lordinio A. et.al. (2009). Enjoy life With P.E.
and Health: Quezon City: SD Publication
• Perez,Vilma V.N., Luna, Lilian N., et.al (2004). MAPEH-CAT IV: Quezon City:
St. Bernadette Publishing House Corporation
• Aparato, Conrado R., T.,Brebante, Zyra Ruth T., et.al (2017). Physical
Education and Health VolumeII: Quezon City:REX Printing Company, INC.
• https://www.google.com/search?q=exercises+for+flexibility
• https://myswimpro.com/blog/2018/10/04/dryland-exercises-for-
swimmers/
• https://www.who.int/news-room/fact-sheets/detail/physical-activity
• Darilag, Agripino G. A.,Vergara,Lordinio A. et.al. (2009). Enjoy life With P.E.
and Health: Quezon City: SD Publication
• Perez,Vilma V.N., Luna, Lilian N., et.al (2004). MAPEH-CAT IV: Quezon City:
St. Bernadette Publishing House Corporation
• Aparato, Conrado R., T.,Brebante, Zyra Ruth T., et.al (2017). Physical
Education and Health VolumeII: Quezon City:REX Printing Company, INC.
• https://www.google.com/search?q=exercises+for+flexibility
• https://myswimpro.com/blog/2018/10/04/dryland-exercises-for-
swimmers/
• https://www.who.int/news-room/fact-sheets/detail/physical-activity

For inquiries or feedback, please write or call:

Department of Education - Valenzuela

Pio Valenzuela Street, Marulas
Valenzuela City
Telefax: 8-292-4340
Email Address: [email protected]

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