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Physical Education Quarter 1 – Module 3: Week 3

Exercise Program

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Physical Education – Grade 7

Alternative Delivery Mode

Quarter 1 – Module 3: Week 3

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: Jaypee D. Aya-ay

Content Editor/s: Nenita G. Jaralve

Evelyn G. Patiño

Pearly Gimena

Alfred Ricahuerta

Language Editor: Fanny Y. Inumerables

Lay-out Editor: Charmaine L. Juvahib

QA Evaluator: Leonicel D. Caliguid

Moderator in PE: Isidore Luther A. Herrera

Moderator: Milanie M Panique

Management Team: Marilyn S. Andales EdD, CESO V – Division Superintendent

Leah B. Apao, Ed.D., CESE – Asst. Schools Division Superintendent

Ester A. Futalan, Ed.D. – Asst. Schools Division Superintendent

Cartesa M. Perico, Ed.D. – Asst. Schools Division Superintendent

Mary Ann P. Flores – CID Chief

Isaiash T. Wagas – EPS LRMS

Nenita G. Jaralve – EPS MAPEH

Printed in the Philippines by ________________________ Department of Education Region VII – Cebu Province Office Address: DepEd Cebu Province, IPHO Building, Sudlon, Lahug, Cebu City Telefax: (032) 255-6405 E-mail Address: cebu.province@deped.gov.ph ; depedcebuprovince@yahoo.com

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Physical Education

Quarter 1 – Module 3: Week 3

Exercise Program

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Introductory Message

For the facilitator:

Welcome to Physical Education 7 of Alternative Delivery Mode (ADM)

Module on Exercise Program.

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:

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.

Notes to the Teacher

This contains helpful tips or strategies that

will help you in guiding the learners.

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For the learner:

Welcome to Physical Education 7 Alternative Delivery Mode (ADM) Module

on Exercise Program.

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.

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.

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What I Have Learned

This includes questions or blank

sentence/paragraph to be filled into

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.

Answer Key

This contains answers to all

activities in the module.

At the end of this module you will also find:

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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What I Need to Know

This module will help you learn about the concept of an exercise

program. It will help you explore different principles of fitness training

that could be an aid for you to stay physically and mentally fit.

Self-prepared exercise program means keeping yourself healthy.

It is a wealth that is very important for you to treasure to be able to

withstand against possible illnesses. It is also important for you to

understand and describe the background of the type of exercise that

you are performing. This way, you will be able to execute them properly

and you will get their full benefits.

The module will guide the learners in formulating their own

fitness plan and by planning out some exercise programs you can make

sure that you are not wasting time.

This module is focused on one competency in MELCs “Prepares an

exercise program” (PE7PF-Ic-27).

This module contains one lesson only which is Exercise Program.

At the end of this module, the learners are expected to take an

interest in participating activities and to have prepared a personal

fitness plan which will be assessed.

After going through this module, you are expected to:

✓ Prepare an exercise program;

✓ Identify the Frequency, Intensity, Time, and Type (FITT) principle as

they relate to cardiovascular endurance;

✓ Measure the resting heart rate and calculate the target heart rate

and maximum heart rate;

✓ Create their own exercise program.

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What I Know

Directions: Read the questions carefully and write the best answer on your clean sheet of paper.

_____1. Swimming, biking, and running are examples of ________.

A. Stretching exercise C. Aerobic Exercise

B. Resistance exercise D. Anaerobic Exercise

_____2. What is the formula of BMI (body mass index)?

A. BMI=kg/m2 C. m2/ kg = BMI

B. BMI=kg/m2 D. BMI= L x W

_____3. What Physical activities can cause breathing and heart rate to

increase to a higher level, making it difficult to talk?

A. Light activities C. Moderate activities

B. Vigorous activities D. Heavy activities

_____4. It is used primarily to develop muscular strength and muscular

endurance.

A. Stretching training C. warm-up

B. Resistance training D. Muscle training

_____5. A plan detailing a range of physical exercises and the amount of

time each exercise should be performed.

A. Exercise program C. Aerobic Exercise

B. Resistance exercise D. Anaerobic Exercise

_____6. A bodily activity which enhances or maintains physical fitness and

overall health.

A. Drinking C. Eating

B. Exercise D. Watching movies

_____7. A well-designed personal physical activity plan that will outline

how often, how long and how hard the exercises are selected.

A. TIFF C. PFT

B. FITT D. FIT

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_____8. The following statements are the benefits of exercise program

EXCEPT:

A. Improved condition of the heart and lungs

B. Decreased muscular strength, endurance, and motor fitness

C. Increased aerobic fitness

D. Improved muscle tone and strength

_____9. A physical activity that prepare the body and mind for movement.

A. Sports C. Playing

B. Warm up D. Drinking

_____10. Refers the speed of the heartbeat specifically the number of

heartbeats per unit of time.

A. Heart Beat C. Heart Rate

B. Bradycardia D. Tachycardia

Here is a rubric that best describes your achievement on the pre-

assessment.

If your score is

8-10

Very Good! You may still read the module, but you are already knowledgeable with the topics that we are to discuss.

5-7 Good! Go over the items that you find difficult and then you may proceed to the lessons in this module

that you do not understand.

0-4 Do not worry about your score. This module is designed for you to understand all about matter. So, what are you waiting for? Start your journey. Turn to the next page.

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How does exercise benefit me?

What’s In

Directions: Fill in the missing letters in the box to the complete word.

Write you answer on your clean sheet of paper.

1. It states that the body must work harder than what it is used to in

order for it to adapt.

O R L O D

2. Is used to help guide goal setting.

M A T

3. One of the SMART goals that keeps an individual's motivation up.

S P C I I

4. Developed with a finite amount of time.

S O R - E R

5. Something you want to plan to do further in the future.

O N - E R

6. Activity requiring physical effort, carried out to sustain or improve

health and fitness.

E R C I E

7. Refers to the number of exercise sessions per week.

F R Q U N C

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8. The degree of effort put forth by an individual during exercise.

N T N I T

9. A preparation for an intensive physical exercise.

W R M - P

10. the mood of exercise being performed.

T Y

Notes to the Teacher Remind the students to use the separate sheet of paper to write

their answers of the task. All paperwork and projects done

will be passed to the teacher to be given an appropriate grade

What’s New

FINDING MY PULSE

You will need a stopwatch or a digital watch with a second hand.

Look for a partner who will take the time while you take your pulse. Your

pulse can be located at several places of your body. The two most common

locations are the carotid pulse and the radial pulse.

Directions: Follow the instructions below then calculate your heart

rate while at rest. Write your answer on a clean sheet of paper.

A. Carotid pulse

Turn your head to one side.

Feel the point at your neck where the large muscle and tendon

stick out when your head is turned.

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Slide the fleshy part of your index and middle fingers along this

tendon until you are on a level equal with your Adam’s apple.

Feel for the pulse. Readjust the fingers if necessary.

Do not press too hard because this might alter the pulse (e.g.

slow it down).

Count the number of pulses felt for 60 seconds. This

number represents your heart rate in beats per minute

while you are at rest.

If you are pressed for time, you may count the pulses for only

15 seconds. Multiply this by 4.

Remember however, that it is more accurate to take a full 60-

second count if possible.

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B. Radial pulse

Hold your left forearm out in front with your palm facing you.

At the top portion of your forearm (nearest the thumb)

where your wrist is, slide the fleshy part of your index and

middle fingers along until they are 1 inch from your wrist.

Feel for the pulse. Readjust the fingers if necessary.

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Do not press too hard because this might alter the pulse (e.g.

slow it down).

Count the number of pulses felt for 60 seconds. This

number represents your heart rate in beats per minute

while you are at rest.

If you are pressed for time, you may count the pulses for only

15 seconds. Multiply this by 4.

Remember however, that it is more accurate to take a full

60second count if possible.

depositphotos.com

➢ My heart rate while at rest is _______ beats per minute (bpm).

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What is It

Exercise Program

Whenever you have set a goal to be fit and healthy, one of the things

you have to have is a well-planned exercise program specifically made for

you. An exercise program is a plan detailing a range of physical exercises and the amount of time each exercise should be performed or used

especially in gymnasiums, where they are typically tailored to individuals'

needs.

Health benefits of exercise programs

An exercise program that is tailored specifically to your needs is a great

way to stay physically and mentally fit. It also provides additional

benefits such as:

✓ improved condition of the heart and lungs

✓ increased muscular strength, endurance, and motor fitness

✓ increased aerobic fitness

✓ improved muscle tone and strength

✓ weight management

✓ better coordination, agility, and sand flexibility

✓ improved balance and spatial awareness

✓ increased physical confidence

✓ reduced risk of chronic disease (such as type 2 diabetes and heart

disease)

✓ improved sleep

✓ improved brain function and health

✓ improved general and psychological well-being

✓ greater self-confidence and self-esteem improved social life.

Applying the FITT

According to the FITT principle, an exercise routine should include

exercises and activities that will improve the health-related fitness

components:

• cardiorespiratory endurance

• muscular strength

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• muscular endurance

• flexibility

Each workout or exercise session should begin with a warm-up

and end with a cool-down. Generally, rest and recovery are as

important to plan as the physical activity and exercise and should be

equally spaced between workouts. The more intense the exercise is, the

longer the time required to recover. Likewise, the more novel the

exercise is, the longer the time required to recover. Trying to adopt all

aspects of health-related fitness at once may not be realistic. Begin with

small realistic goals in one or two areas of health-related fitness and

plan to introduce more as time progresses and new behaviors become

habits.

The following guidelines are provided to identify the amount of

activity or exercise necessary for the average healthy person to attain

and/or maintain a minimum level of overall fitness. Included are

examples of activities/exercises, as well as safety considerations for

each health-related fitness component.

Sample FITT

oercommons.org

Warm-up: Warm-up activities are crucial parts of any exercise

routine or sports training to prepare the body and mind for movement.

The importance of a structured warm-up routine should not be

underestimated in relation to preventing injury, having optimal

performance, and maximizing enjoyment. 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

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muscle temperature through an increase in the delivery of oxygen and

nutrients to the working muscles. Increasing muscle temperature helps

make the muscles loose, supple, and pliable.

Another reason why warm-up activities are important is that

they provide the participant with an opportunity to prepare mentally

for the upcoming exercise session. A warmup should consist of light

physical activity for 5 to 10 minutes of exercise, such as walking, slow

jogging, knee lifts, arm circles, or trunk rotations. Low-intensity

movements that simulate movements to be used in the activity can also

be included in the warm-up. Static stretching, per se, is not considered

part of a warm-up routine. A warm-up can consist of a lower intensity

form of the exercise about to commence.

Cardiorespiratory endurance (CRE): At least three 20- to 30-minute

bouts of aerobic (activity requiring oxygen) exercise each week are

recommended. Popular aerobic conditioning activities include brisk

walking, jogging, swimming, cycling, rope jumping, rowing, cross-

country skiing, and some continuous action games such as basketball

and soccer. The type of activity suitable for a person to develop

cardiorespiratory fitness is dependent upon the person’s initial fitness.

A jog may be intense for one individual and serve as a warm-up for

another.

Resting heart rate should be measured first thing in the

morning with your index and middle finger and a stopwatch. Put your

middle and index finger to either your radial artery on your wrist or

your carotid artery in your neck.

Once you find your pulse, count how many beats occur in 10

seconds, and multiply this number by 6. That is your resting pulse.

How to measure

resting heart rate?

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Resting Heart Rate

Example: 11 (beats in 10 seconds) x 6

= 66 BPM

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Maximum Heart Rate (Hrmax) is the fastest and hardest your heart can,

or the fastest that your heart can beat when doing an activity.

Formula: Hrmax = 220 – age

Ex. 220 – 12 = 208 bpm

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Target Heart Rate (THR) is a desired range of heart rate reached during

aerobic exercise which enables one’s heart and lungs to receive the

most benefit from a workout. In this method, there is an element called

“intensity” which is expressed as a percentage. The THR can be

calculated as a range of 65-85% intensity.

Target Heart Rate Calculation:

220 – YOUR AGE = ______________

______________ * 70 = TARGET HEART RATE

Ex. 220 – 18 = 202 bpm

An exercise program that is designed specifically for you is a great

way to stay physically and mentally fit. It also provides many other

benefits, including:

Reduced risk of:

✓ Cardiovascular diseases

✓ High blood pressure

✓ Type 2 diabetes

✓ Cancer

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✓ Obesity

Improved:

✓ Bone mass and reduced risk of osteoporosis

✓ Weight management (lose weight, tone up)

✓ Immunity

✓ Mental health (prevents and helps with

depression)

✓ Stress management

✓ Longer life span

What’s More

RAISING MY HEART RATE

Directions: Perform the following exercise and record your heart rate each task and answer the following questions after doing the activity.

Write them on your journal notebook.

A. Perform several tasks and record your heart rate after each task. Count

the number of times or time as I perform each task. After each task,

remain standing as you count your pulse.

1. Jogging in place (20 sec.) _________ bpm

2. Jumping jacks (20 times) _________ bpm

3. Step-ups (20 sec.) _________ bpm

This can be done on the stairs, a bench, or a chair. The stepping goes:

right foot up-left foot up-right foot down-left foot down.

4. Crab walk (5 meters) __________ bpm

Sitting on the floor with your feet hip-distance apart in and arms

behind your back with fingers facing hips. Lift your hips off the

floor and tighten your abs. Start “walking” forward by moving

your left hand followed by your right foot; and then the right hand

followed by your left foot. Walk for 5 meters and then turn around

before walking back to where you started.

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Process Questions:

1. Which among the activities is the easiest? Why?

__________________________________________________________________

__________________________________________________________________

__________________________________________________________________

2. What activity were you doing when your heart beat the fastest? Why

do you think so?

__________________________________________________________________

__________________________________________________________________

__________________________________________________________________

3. Did you hit your maximum heart rate? if so, what activity were you

doing?

____________________________________________________________________

____________________________________________________________________

____________________________________________________________________

What I Have Learned

Designing an Exercise Routine

In developing their exercise routine, students need to consider the general

guidelines outlined earlier in this lesson in relation to the discussion of

the FITT principle.

Directions: Design an exercise routine using the FITT principles

guidelines sample below. Write you answer on a clean sheet of paper.

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FITT Principle Guidelines

edu.gov.mb.ca

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What I Can Do

Directions: Obtain your resting heart before doing the activity and then calculate the maximum heart rate after the warm-up, and your

target heart rate. Write your answer on a clean sheet of paper.

You will need: Stopwatch

Clean sheet of paper

Ball pen

General Warm-up:

✓ Do a 10-minute slow jog

Dynamic Warm-up:

✓ Lunge

✓ High Knees

✓ Carioca

✓ Calculate your maximum heart, and your target

heart rate.

✓ Follow the table and write your answer on your

notebook.

Resting Heart Rate Maximum Heart Rate Target Heart Rate

Processing Questions:

1. Did you have difficulty calculating your Maximum Heart Rate and

Target Heart Rate? Why?

__________________________________________________________________

__________________________________________________________________

__________________________________________________________________

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

____________________________________________________________________

____________________________________________________________________

____________________________________________________________________

3. What will you do to reach your target?

_____________________________________________________________________

_____________________________________________________________________

__________________________________________________________________

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Assessment

Directions: Create your own Exercise program using the FITT

principle. Record your EXERCISES which raised your heart rate to

AT LEAST moderate intensity levels and the TIME spent performing

these exercises.

Exercise Program Log

DAYS Frequency Intensity Time Type HR

(bpm)

Example Morning 1 to 2

times daily

Moderate 1 to

hours

per

session

Free

weights

110

bpm

Afternoon 2 times

daily

Moderate Running,

jogging

119

bpm

Monday Morning

Afternoon

Tuesday Morning

Afternoon

Wednesday Morning

Afternoon

Thursday Morning

Afternoon

Friday Morning

Afternoon

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Additional Activities

Directions: Complete the table with the following:

things you already know about exercise (KNOW);

things you still want to know about exercise (WANT);

things you have learned about exercise (LEARN).

Do this in your activity notebook.

KNOW WANT LEARN

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Answer Key

What’s New

Answers may vary

What I Know

1.C 2.A 3.D 4.B 5.A 6.B 7.B 8.B 9.B 10.C

What's In

1. OVERLOAD

2. SMART

3. SPECIFIC

4. SHORT-TERM

5. LONG-TERM

6. EXERCISE

7. FREQUENCY

8. INTENSITY

9. WARM-UP

10. TYPE

Assessment

Answers may vary

What I Have Learned

Answers may vary

What I Can Do

Answers may vary

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References

Books:

Lagyap, Cloyd M., Francisco B. Bulalacao Jr., Marisol B.

Mabazza, and Jo-ann G. Grecia. 2017. Physical Education

and Health Grade 7 Leaner's Material. Pasig City:

Department of Education.

Internet sources:

Catindoy, Darwin. 2018. www.slideshare.net/. September 6.

Accessed September 17, 2020.

https://www.slideshare.net/HaroldDarwinSalazar/physi

cal-education-exercise-program-design.

Council, Manitoba Fitness. n.d. www.edu.gov.mb.ca. Accessed

September 17, 2020.

https://www.edu.gov.mb.ca/k12/cur/physhlth/frame_fo

und_gr11/rm/module_b_lesson_6.pdf.

—. n.d. www.edu.gov.mb.ca/. Accessed September 17, 2020.

https://www.edu.gov.mb.ca/k12/cur/physhlth/frame_fo

und_gr11/rm/11_fm.pdf.

ISKME. 2007. www.oercommons.org/. ebruary. Accessed

September 17, 2020.

https://www.oercommons.org/courseware/lesson/20643

/student/?task=2.

Pictures:

Lcosmo. 2015. www.depositphotos.com. June 20. Accessed

September 17, 2020.

https://depositphotos.com/75861645/stock-illustration-

first-aid-illustration-person-measuring.html.

—. 2015. www.depositphotos.com. June 23. Accessed

September 17, 2020.

https://depositphotos.com/76165069/stock-illustration-

first-aid-illustration-person-measuring.html.

memoangeles. 2012. www.depositphotos.com. August 22.

Accessed September 17, 2020.

https://depositphotos.com/12327144/stock-illustration-

heart-exercising.html.

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