Republic of the Philippines

3 Department of Education
Regional Office IX, Zamboanga Peninsula

11 Zest for Progress

Z Peal of artnership

HOPE 1
Quarter 2 - Module 3:
Developing Home Based Family
Workout and Evaluation

Name of Learner: ___________________________

Grade & Section: ___________________________
Name of School: ___________________________
 WHAT I NEED TO KNOW

Exercise is a physical activity that is planned, structured

and repetitive for the purpose of conditioning any part of the
body. It is used to improve health and maintain fitness.
Generally, you work up a sweat, breath heavy and increase your
heartrate during exercise.
Gym is a usual place where people exercise. But there are
many reasons you may want to avoid the gym. With the recent
corona virus pandemic, many people are concerned about going
to the gym, while others simply want to maintain and exercise
regime even, they may have limited ability to travel outside their
homes.
.

https://www.google.com/search?q=family+exercise+at+hom
e+cartoon&tbm

1
 The role of practitioners in intensive family support
programs, which focus on keeping children safe in a "risky"
environment, is complex and multifaceted. One important aspect
of the worker's role is to assist parents develop the practical skills
and knowledge required to meet their children's basic safety
needs.
After going through this module, you are expected to:

1. Set frequency intensity time type (FITT) goals based on training

principles to achieve and/or maintain health-related fitness
(HRF); and
2. Engage 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. (PEH11FH-la-t-8)

WHAT I KNOW
Direction: Read each statement carefully and choose the
letter of the best answer. Write the chosen letter on a separate
sheet of paper.
1.
Whichtypeofactivityrequiresgroupofmusclestoworkorholdagain
staforce or some weight?
A. Bone Strengthening Activities
B. Muscular Endurance Activities
C. Muscle Strengthening Activities
D. Cardiovascular Strengthening Activities
2.
Whichamongthegivenexercisescouldnotbeconsideredasacardio
vascular endurance activity?
A. Cycling
B. Jogging
C. Push Up
D. Walking
3. Which among the activities is considered a muscular
endurance activity?
A. Arm Stretching
B. Planking
C. Running
D. Weight Lifting

2
4. Sleep is essential to everyone’s health. Which is a good habit in
managing sleep?
A. Internet Obsession
B. Bulk Meal Before Sleep
C. Getting to Bed on Time
D. Staying Up All Night Long
5. Before an extensive activity, one needs the right kind of food.
Which is being defined by the statement?
A. Distracted Eating
C. Fueling for Performance
B. Emotional Eating
D. Social Eating
6. All conditions given below are symptoms of stress EXCEPT for
one.
A. Disturbed Mind Setting
B. Relaxed Concentration
C. Sleeplessness
D. Lack of Focus
7. Which should you consider measuring to get your BMI?
A. Height
B. Muscle Mass
C. Weight
D. A and C only
8. It is the ability of the muscle to continue to perform without
fatigue.
A. Muscle Strength
B. Cardiovascular Endurance
C. Muscle Endurance
D. Flexibility
9. Mark is an athlete and about to compete tomorrow, which type
of eating is appropriate for him?
A. Emotional Eating
B. Distracted Eating
C. Fueling for Performance
D. Social Eating
10.Anna wants to improve her body strength, which exercise
must she choose to perform?
A. Biking
B. Running
C. Weight Lifting
D. Long Distance Walking

3
 WHAT’S IN
It appears that in the new normal, we will be staying at
home as much as possible to avoid public places and contact
with too many people. This is a change for people who are used to
attending events and socializing. For anyone who is trying to stay
calm and boost their immune systems, staying at home poses
another challenge: staying active may require some new routines.

StoppingthespreadofCOVID-19maytakeunprecedented
changes to daily routines, but staying healthy through it all is still
a priority. Physical activity is essential to optimize health, so it is
a good idea to prepare for working out on your own.

WHAT’S NEW
Creating your Own Home-Based Workout
In the past modules, you have learned different fitness-
related principles involving physical activities as well as the
different fitness components relevant to improving one’s health.
You can now create your own home-based work out for yourself
or for your family with your earned knowledge. Identify what
frequency you are in. Copy the table on other sheet and see the
rubrics for your score guidance.
Frequency of exercise of the week:
____ 3 – 5 times ____ 6 – 7 times ____ daily

Repetiti
Muscle/
on/Set/
Name of Workout/Exercise Cardiovascular Date
time
Strengthening
Ex. Push up Muscle 8/4/2020 8 reps.
Strengthening
Ex. Aerobics Cardiovascular 8/4/2020 10
mins.

4
 Criteria Excellent Good Fair Poor
10 8 6 4

Exercises: Preformed Lack 1 Lack 2 Perform

✓ 3 Muscular 3 muscular muscular ed
✓ 1 cardio muscular exercise exercise muscul
and 1 ar or
cardio cardio
only
No. of 6 or more 4-5 2-3 1
performance performan performan performan perform
ces ces ces er

Covid-19 security Always Often Sometime Not

protocol observed observed s observed observe
adherence d

Portfolio: Excellent Good Fair Poor

✓ Presentation
✓ Documentati
on
✓ Creativity

WHAT IS IT
What Is F.I.T.T.?

Understanding the F.I.T.T. principle helps you create a workout

plan that will be more effective in reaching your fitness
goals. F.I.T.T. stands for frequency, intensity, time, and type of
exercise. These are the four elements you need to think about to
create workouts that fit your goals and fitness level. Learn how
the F.I.T.T. principle works.

Frequency

The first thing to set up with your workout plan is

frequency—how often you will exercise. Your frequency often
depends on a variety of factors including the type of workout

5
you're doing, how hard you're working, your fitness level, and
your exercise goals.

Intensity

Intensity has to do with how hard you work during exercise.

How you can change the intensity depends on the type of
workout you're doing.

Time

The next element of your workout plan is how long you

exercise during each session. There isn't one set rule for how long
you should exercise, and it will typically depend on your fitness
level and the type of workout you're doing.

Type

The type of exercise you do is the last part of the F.I.T.T.

principle and an easy one to manipulate to avoid overuse injuries
or weight loss plateaus.

How to Use F.I.T.T.

The F.I.T.T. principle outlines how to manipulate your

program to get in shape and get better results. It also helps you
figure out how to change your workouts to avoid boredom,
overuse injuries, and weight loss plateaus.

• You burn fewer calories: The more you workout, the easier
it is to do the exercises because your body becomes more
efficient.
• Weight loss stalls: Your new workouts may lead to weight
loss, but when you weigh less, you expend fewer calories
moving your now-smaller body.
• Boredom sets in: Doing the same workout for weeks or
months on end can get old, eating into your motivation to
exercise.

It's at this point you want to manipulate one or more of the

F.I.T.T. principles, such as:

• Changing the frequency by adding another day of walking

6
 • Changing the intensity by walking faster or adding some
running intervals
• Changing the time spent walking each workout day
• Changing the type of workout by swimming, cycling, or
running.

Physical Training
The human body is very adaptable. The greater the
demands made on it, the more it adjusts to meet those demands.
Over time, immediate, short-term adjustments translate into
long-term changes and improvements. The goal of physical
training is to produce these long-term changes and
improvements in the body’s functioning. Particular types and
amounts of exercise are most effective in developing the various
components of fitness.

General fitness training works towards broad goals of

overall health and well-being, rather than narrow goals of sport
competition, larger muscles or concerns over appearance. A
regular moderate workout regimen and healthy diet can improve
general appearance markers of good health such as muscle tone,
healthy skin, hair and nails, while preventing age or lifestyle-
related reductions in health and the series of heart and organ
failures that accompany inactivity and poor diet.

Fitness Standards

Health Fitness Standards is the lowest fitness

requirements for maintaining good health, decreasing the risk for
chronic diseases, and lowering the incidence of muscular-skeletal
injuries.

The health fitness standards proposed here are based on

the linking minimum fitness values to disease prevention and
health. Attaining the health fitness standard is conducive to a
low risk of premature hypokinetic diseases and requires only
moderate physical activity. A 2-mile walk in less than 30
minutes, five or six times a week, seems to be sufficient to
achieve the health-fitness standard for cardiorespiratory
endurance.

7
 Physical fitness standards is a fitness level that allows a
person to sustain moderate-to-vigorous physical activity without
undue fatigue and the ability to closely maintain this level
throughout life.
Physical fitness standards are set higher than the health
fitness standards and require a more intense exercise program.
Physically fit people of all ages have the freedom to enjoy most of
life’s daily and recreational activities to their fullest potentials.

Somatotypes
Somatotyping or body typing is a system of classifying an
individual according to the shape of the body. It was developed by
Sheldon during the 1940’s and 1950’s. He noted that the
physique of the body may be categorized into three distinct types:

Ectomorph
An ectomorph body type is characterized as lean and small
body build with greater surface area to mass ratio. Bone size is
relatively small with slender limbs and low muscle mass.

Mesomorph
A mesomorphic body type is a relative predominance of
muscle. The bones are usually large and heavy with massive
limbs, thus contributing to greater weight than the ectomorphic
body type.

Endomorph
An endomorphic body type is characterized by a relative
predominance of soft roundness and large digestive viscera.
There is a greater percent of body fat than lean body mass.

WHAT’S MORE

8
 Task 1. Identify the following fitness equipment that being
shown in the box. Write your answer on a separate sheet.

1. 2.

3. 4.

5. 6.

7. 8.

9 10.

Task 2. Loop-a Word. In the word search puzzle below are

different words that is associated with our lesson. They are
written horizontally, vertically and diagonally. Find the words
and write it on a separate sheet.

9
G O G Y M E W D U M B B E L L S E
I M W R Y P C A J W W O D E W Y F
K E Y E Z U M B A E D P S R F N N
V D T Z J S D Q G H C H J H N C L
D I B S O H V E K I B F G K K D O
E C C Q P U D R L B F I K O V H H
R I D D O P E V U X H T C P G H U
B N D F C R S N F D U N S S O T N
H E X E R C I S E R A E R O B I C
J B G K S F X L S Y R S W F B D O
I A D I W G Y B F U Z S E T G H W
C L S G Q T O D R K R F G Y K E I
S L H D F D F N S N U E H J E H B
W P E R K E T T L E B E L L S W G
H O O E F V X T B J F J L P C S A
K L S W Q R H N B A Z F H J K L O
Y J E Q U I P M E N T F R E W T G

WHAT I HAVE LEARNED

10
Activity 2:
1. Cite a generalization. Fill in the blank to complete the
statement.

A. Physical Training is

B. Physical Standard is

WHAT CAN I DO

11
 With the use of recyclable materials in your home, make
fitness equipment for yourself. Take picture of it and paste it in
the box provided.

ASSESSMENT

Draw the three types of body composition, for you to have

an avenue on what exercises you are to focus on. Write your on
the box provided.

12
References

Textbook
Philippines. Department of Education (2020). Health Optimizing
Physical Education (H.O.P.E. 1) Module 7 (Quarter 1)

Websites
https://www.euro.who.int/en/health-topics/health-
emergencies/coronavirus-covid-19/technical-guidance/stay-
physically-active-during-self-quarantine
https://www.google.com/search?ei=wY1CX6ahB9SMoATp9K_QC
w&q=self+organized+home+based+fitness+activity&oq=self+organ
ized+home+based+fitness+activity&gs
https://www.lark.com/blog/covid-19-and-exercise/
https://en.wikipedia.org/wiki/Somatotype_and_constitutional_p
sychology. 9/15/2020

https://www.verywellfit.com/f-i-t-t-principle-what-you-need-for-
great-workouts-
1231593#:~:text=Understanding%20the%20F.I.T.T.,time%2C%20
and%20type%20of%20exercise. 10/17/2020

Illustrations
https://www.google.com/search?q=family+exercise+at+home+car
toon&source=lmns&bih=625&biw=1349&hl=enUS&sa=X&ved=2a
hUKEwjP9L_Qr7HrAhUFzIsBHQ4cAYcQ_AUoAHoECAEQAA
https://www.google.com/search?q=family+exercise+at+home+car
toon&tbm9/15/2020

14
 Region IX: Zamboanga Peninsula Hymn – Our Eden Land
Here the trees and flowers bloom Gallant men And Ladies fair Cebuanos, Ilocanos, Subanons, Boholanos, Ilongos,

Here the breezes gently Blow, Linger with love and care All of them are proud and true

Here the birds sing Merrily, Golden beams of sunrise and sunset Region IX our Eden Land

The liberty forever Stays, Are visions you’ll never forget

Oh! That’s Region IX Region IX

Our..
My Final Farewell
Here the Badjaos roam the seas Hardworking people Abound, Eden...
Farewell, dear Fatherland, clime of the sun caress'd Let the sun draw the vapors up to the sky,
Here the Samals live in peace Every valleys and Dale Land...
Pearl of the Orient seas, our Eden lost!, And heavenward in purity bear my tardy protest
Here the Tausogs thrive so free Zamboangueños, Tagalogs, Bicolanos,
Gladly now I go to give thee this faded life's best, Let some kind soul o 'er my untimely fate sigh,
With the Yakans in unity
And were it brighter, fresher, or more blest And in the still evening a prayer be lifted on high

Still would I give it thee, nor count the cost. From thee, 0 my country, that in God I may rest.

On the field of battle, 'mid the frenzy of fight, Pray for all those that hapless have died,

Others have given their lives, without doubt or heed; For all who have suffered the unmeasur'd pain;

The place matters not-cypress or laurel or lily white, For our mothers that bitterly their woes have cried,

Scaffold or open plain, combat or martyrdom's plight, For widows and orphans, for captives by torture tried

T is ever the same, to serve our home and country's need. And then for thyself that redemption thou mayst gain

I die just when I see the dawn break, And when t he d ar k night wr ap s t he gr av eyar d ar o un d

Through the gloom of night, to herald the day; Wit h o nly t he d ead in t heir vigil t o se e

And if color is lacking my blood thou shalt take, Br eak no t my r ep o s e o r t he myst er y p r o f o und

Pour'd out at need for thy dear sake And p er ch anc e t ho u m ayst he ar a sad hy mn r eso und

To dye with its crimson the waking ray. 'T i s I, O m y co u nt r y, r aising a so ng unt o t hee.

My dreams, when life first opened to me, And ev en my gr a ve i s r em emb er ed no mo r e

My dreams, when the hopes of youth beat high, Unmar k 'd b y ne ver a cr o s s no r a st o ne

Were to see thy lov'd face, O gem of the Orient sea Let t he p lo w sweep t hr o ugh it , t he sp ad e t ur n it o 'er

From gloom and grief, from care and sorrow free; That m y ash es m ay c ar p et ear t h ly f lo o r ,

No blush on thy brow, no tear in thine eye. I Am a Filipino, by Carlos P.oRomulo

Bef o r e int no t hingne ss at l ast t hey ar e b lo wn.
I am a Filipino–inheritor of a glorious past, hostage to the uncertain I am a Filipino, child of the marriage of the East and the West. The
future. As such I must prove equal to a two-fold task–the task of East, with its languor and mysticism, its passivity and endurance,
meeting my responsibility to the past, and the task of performing was my mother, and my sire was the West that came thundering
Dream of my life, my living and burning desire, The n the
across willseas
o b livio
with nthe
b rCross
ing t o meSword
and no car ande the Machine. I am of
my obligation to the future.
the East, an eager participant in its spirit, and in its struggles for
All hail ! cries the soul that is now to take flight; As o v er t hy val es and p lai ns I swe ep ;
liberation from the imperialist yoke. But I also know that the East
I sprung
All from
hail ! And a hardy
sweet it is race, child
for thee to many
expire generations
; removed of must
Thr oawake
b b ingfrom
andits centuried
cle ans ed in sleep,
t hy shake
sp ac eoff andthe air
lethargy that has
ancient Malayan pioneers. Across the centuries the memory comes bound his limbs, and start moving where destiny awaits.
Torushing
die for back to me:
thy sake, of brown-skinned
that thou mayst aspire;men putting out to sea in Wit h co lo r and light , wit h so ng and l ame nt I f ar e,
ships that were as frail as their hearts were stout. Over the sea I see
And
them sleep in thy
come, bosom
borne uponeternity's long night.
the billowing wave and the whistling wind, I Ever r ep e at ing
am a Filipino, andt he
thisf ait h tinheritance.
is my hat I k e ep .What pledge shall I give
carried upon the mighty swell of hope–hope in the free abundance that I may prove worthy of my inheritance? I shall give the pledge
of new land that was to be their home and their children’s forever. that has come ringing down the corridors of the centuries, and it
If over my grave some day thou seest grow, shall
My F beatcompounded
her land ad oofr 'd
the, tjoyous
hat s adcries
nesofs myt o Malayan
my so r rforebears
o w len d s
when first they saw the contours of this land loom before their eyes,
InI am
the agrassy
Filipino.
sod,Inamy bloodflower,
humble runs the immortal seed of heroes–seed ofBelo
the ved
battleFilip
criesinthat
as, have
h earresounded
no w my la inst
every
go ofield of combat from
d -b y!
that flowered down the centuries in deeds of courage and defiance. Mactan to Tirad Pass, of the voices of my people when they sing:
In myit veins
Draw to thyyet pulses
lips the my
and kiss same hotso,
soul blood that sent Lapulapu to I give t h ee all: p ar ent s and k ind r ed and f r iend s
battle against the first invader of this land, that nerved Lakandula
While
in theI may
combatfeelagainst
on my brow in the
the alien cold
foe, tomb
that below
drove Diego Silang and “IFoam
r Iago wherborn
Filipino e no to
sla ve b ef oand
freedom, r e t Ihe o p pnot
shall r esso
restr until
b end s,
freedom
Dagohoy into rebellion against the foreign oppressor. shall have been added unto my inheritance—for myself and my
The touch of thy tenderness, thy breath's warm power. W her e f ait h c an ne ver k ill, and Go d r eign s e' er o n high!
children and my children’s children—forever.”
15
The seed I bear within me is an immortal seed. It is the mark of my
manhood,
Let the moon the symbol
beam overofme
dignity as aserene,
soft and human being. Like the seeds Far ew ell t o yo u all, f r o m my so ul t o r n away,
that were once buried in the tomb of Tutankhamen many thousand
Let the ago,
years dawn it shed
shall over
growme anditsflower
radiant
andflashes,
bear fruit again. It is the Fr iend s o f my chi ld ho o d in t he ho me d isp o ss es sed !