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Physical
Education
Quarter 1 – Module 3:
Physical Activity Program

M
Physical Education – Grade 8
Self-Learning Module (SLM)
Quarter 1 – Module 3: Physical Activity Program
First Edition, 2020

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over them.

Development Team of the Module

Writers: Jhoanna A. Quiambao
Editors: Christy S. Bagayas
Reviewers: Cherry B. Escoto
Illustrator: Jhoanna A. Qiuambao
Layout Artist: Jim Ryan S. Dela Cruz
Cover Art Designer: Reggie D. Galindez
Management Team: Allan G. Farnazo, CESO IV – Regional Director
Fiel Y. Almendra, CESO V – Assistant Regional Director
Leonardo M. Balala, CESE -Schools Division Superintendent
Gilbert B. Barrera – Chief, CLMD
Arturo D. Tingson Jr. – REPS, LRMS
Peter Van C. Ang-ug – REPS, ADM
Magdaleno C. Duhilag- REPS, MAPEH
Ismael M. Ambalgan – CID Chief
Sheryl L. Osano- EPS, LRMS
Nelly S. Bragado- EPS- MAPEH

Printed in the Philippines by Department of Education – SOCCSKSARGENRegion

Office Address: Regional Center, Brgy. Carpenter Hill, City of Koronadal

Telefax: (083) 2288825/ (083) 2281893
E-mail Address: region12@deped.gov.ph
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Physical
Education
Quarter 1 – Module 3:
Physical Activity Program
Introductory Message
For the facilitator:

Welcome to the Physical Education - Grade 8 Self-Learning Module (SLM) on Physical

Activity 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:

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.

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For the learner:

Welcome to the Physical Education - Grade 8 Self-Learning Module (SLM) on Physical

Activity Program!

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.

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.

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 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:

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

Hello! What a great day to start planning your physical activity program for
you and your family. It is important to design a Health –Related Fitness (HRF) plan
that can help improve your health and your family as well.

In this module, you will be asked to plan for physical activities for your family
which can be considered as your lifetime engagement to achieve family wellness.

After going through this module, you are expected to design and prepare
physical activities that promote cardiovascular and muscular fitness activities to
family members (PE8PF-Ib-36)

What I Know

Pre- Assessment

I. Multiple Choice

Direction: Choose the letter of the correct answer. Write your answer in a separate
sheet of paper.

1. Which of the following physical activity will improve cardiovascular fitness?

a. crunching
b. jogging
c. pushing
d. yoga
2. The ability to become and stay physically healthy refers to __________.
a. Family wellness
b. Health-related Fitness
c. Health regression
d. Skill-related fitness
3. Which of the following composes the health-related components?
a. agility, cardiovascular fitness, muscular strength, power
b. balance, coordination, flexibility, muscular strength and endurance
c. body composition, cardiovascular fitness, flexibility, muscular strength
and endurance
d. body composition, cardiovascular fitness, flexibility, speed

4. What health-related component is improved when you do the stretching?

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 a. endurance
b. flexibility
c. speed
d. strength
5. Which of the following is not a criterion for the assessment of the Health-Related
Fitness plan for the family?
a. ability in focusing on the performance
b. appropriateness of the HRF activities for the family
c. completeness of the plan
d. relevance to the needs of the family
6. Which of the following FITT principle measures how hard you exercise?
a. frequency
b. intensity
c. time
d. type
7. Which of the following is an example of flexibility exercise?
a. bicycle exercises
b. cardio work out
c. gluteus stretches
d. pull- ups
8. The following are strength exercises except
a. ab crunch
b. alternate hammer curl
c. dumbbell press
d. shoulder stretch
9. It is one of the FITT principles that measures how often you exercise.
a. frequency
b. intensity
c. type
d. time
10. Pull-ups will help improve your
a. body composition
b. cardiovascular endurance
c. flexibility
d. strength

II. Matching Type

Direction: Match column A with column B with the appropriate activity for each of
the family members. Write the letter of your choice before each number.

A B
______ 11. Father a. ballroom dancing
______ 12. Mother b. catch ball
______ 13. Sister c. computer games
______ 14. Brother d. dance sports
______ 15. Toddler e. football
f. jogging

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 Lesson

1 Physical Activity Program

Physical Activity Program is designed to promote healthy habits and

increase physical activity. These activity programs are proven to improve the
quality of life.

What’s In

Hello learner! If you still remember in the previous module you have learned
to identify the physical activity habits of the family in terms of health-related fitness
components.

Can you give an example of the usual physical activities of your family
members? Can you identify the HRF involved in each activity?

You are also given another activity in assessing the family’s strengths and
weaknesses in the components of the HRF. How do you assess the family’s strengths
and weaknesses in the components of HRF?

Why is it important to know how to assess the strength and weaknesses of

your family members?

This time, you will learn how to design physical activities that promote
cardiovascular and muscular fitness activities to family members.

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 Notes to the Teacher
Let the students learn and at the same time enjoy the
activities in this Module. Motivate them to explore themselves in
physical activities to be able to develop their knowledge and skills
that will help them establish a lifelong habit of physical wellness
not only them but together with their family. Assess them in
every activity that they are doing especially in planning their
physical activity.

What’s New

Activity 1: Fitness Work Out

1. You are going to perform exercises individually or with the family

members.
2. Check your pulse rate using a stopwatch before and after a physical
activity. Record your pulse rate in your activity sheets.

Pulse Rate Chart

Exercises Before After
Flexibility Exercise Example: mild

Strength Exercise

Cardiovascular
Endurance Exercise

3. Execute exercises for each component of the HRF. You may choose from
the suggested exercises below.

Flexibility Exercises
These exercises consist of sit and reach, shoulder rolls, arm rotation, side
bending, toe touch, trunk lift, straddle stretch, hamstring stretch, gluteus
stretch and lunges.

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 Strength Exercises
These exercises consist of weight lifting, push ups, sit ups, squats,
crunch,leg curl and working with resistance bands.

Cardiovascular Endurance Exercises

These exercises consist of walking, running, biking, jogging, mountain
climbing and joining Zumba dances.

After performing the exercises or physical activities, answer the following

questions in your activity sheets.
1. What are the exercises or physical activity that you have performed?
2. Are these exercises or physical activities appropriate for you and your
family?
3. What do you need to consider in designing a fitness plan?
4. Can you cite examples of physical activities that is suited for you and
your family?

Good job guys for doing great in your exercises and physical activities! Now
it’s time for you to work on your HRF plan.

What is It

Activity 1: Fitness Plan

Guys, in planning your HRF program, it must be suited to the needs of your
family to attain maximum level of physical wellness that you and your family will
enjoy.

Your physical activity program includes flexibility, cardiovascular endurance

and muscular strength and endurance exercises.

We will be using the FITT principle in fitness planning. The FITT principle is
one of the foundations of exercise. It is a set of guidelines that help you set up a
workout routine for maximum benefit.

FITT stands for;

F- Frequency- that’s how often you exercise
I - Intensity-that’s how hard you exercise
T - Time-that’s how long you exercise
T - Type- what kind of exercise do you perform

Below is an example of a fitness plan as your basis in making your own

fitness program. Provide a sample of your own.

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 FITT Table

Frequency Intensity Type Time

Cardiovascular Example: 20-60

Endurance minutes
3-4 times per Gradually Jogging
week and slowly
increase

Muscular 2-4 times per Progressive Curl- ups 15-60

Strength and week minutes
endurance

Flexibility 4-7 times a Moderate Sit and 3-5 minutes

week reach

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 What’s More
Activity 1: Family Fitness, Together as One

Now you will be making a fitness chart in your activity sheets about the HRF
Plan you are going to design. You may write or paste pictures of you and your family
performing exercises or physical activity and identify the HRF component involved.

Family Fitness Chart

Exercises/Physical Activity of the HRF Component
Family

Sample of physical activities of the family may include games, household

chores, walking, biking, hiking, swimming, jogging, and dancing.

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 What I Have Learned

Based on what you have learned and experienced in this module regarding
Health-Related Fitness Plan, answer the following questions below and write your
answer in your activity sheets.

1. What is your realization in designing and doing physical activities?

__________________________________________________________________________________
__________________________________________________________________________________
__________________________________________________________________________________
__________________________________________________________________________________
__________________________________________________________________________________

2. What is FITT?
__________________________________________________________________________________
__________________________________________________________________________________

3. What is the importance of having a FITT principle?

__________________________________________________________________________________
__________________________________________________________________________________
__________________________________________________________________________________
__________________________________________________________________________________
__________________________________________________________________________________

4. How is your performance in the physical activity program to sustain a

lifelong active lifestyle?
__________________________________________________________________________________
__________________________________________________________________________________
__________________________________________________________________________________
__________________________________________________________________________________
__________________________________________________________________________________

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 What I Can Do

Now try to apply what you have learned in our lesson by performing the
succeeding activity.

Activity 4: Family Fitness Plan

Make an HRF program of the family using the FITT principle to be

implemented weekly.

Family HRF Program

Exercises Frequency Intensity Type Time

Cardiovascular
Endurance

Muscular Strength
and endurance

Flexibility

Great job everyone! Now that you have filled- out your activity plan, you may
now enjoy doing it together with your family.

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 Assessment

Direction: Choose the letter of the correct answer. Write your answer in your activity
sheet.

1. Health-related fitness means

a. the ability to become and stay physically healthy
b. the condition of being physically fit
c. the falling back to a previous condition
d. the quality or state of being healthy

2. Which of the following activities improve cardiovascular fitness?

a. crunching
b. pull ups
c. running
d. yoga
3. Ballet is the best activity for
a. brother
b. father
c. mother
d. sister

4. What health-related component is improved when you do the stretching

a. body composition
b. endurance
c. flexibility
d. muscular strength

5. Frequency means
a. how hard you exercise
b. how long you exercise
c. how often you exercise
d. what kind of exercise

6. Which of the following FITT principle determine the type of exercise you will do?
a. Frequency
b. Intensity
c. Time
d. Type

7. Which of the following is an example of a strength exercise?

a. bench press
b. bicycle exercises
c. cardio work out
d. gluteus stretch

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8. The following are strength exercises except __________.
a. ab crunch
b. alternate hammer curl
c. dumbbell press
d. shoulder stretch

9. One of the FITT principle that decides on how long you will exercise
is called _________.
a. Frequency
b. Intensity
c. Time
d. Type

10. Push-ups will help improve your __________.

a. Body Composition
b. Cardiovascular endurance
c. Flexibility
d. Strength

11. What is the best activity for a toddler?

a. jogging
b. playing catch ball
c. swimming
d. Zumba dancing

12. The following are the criteria for the assessment of the HRF plan for the family
except one
a. ability in focusing on the performance
b. appropriateness of the HRF activities for the family
c. completeness of the plan
d. relevance to the needs of the family

13. Which of the following are factors of health-related components?

a. agility, cardiovascular fitness, muscular strength, power
b. body composition, cardiovascular fitness, flexibility, speed
c. cardiovascular fitness, body composition, flexibility, muscular strength
and endurance
d. muscular strength and endurance, balance, coordination, flexibility

14. In performing a zumba dance, what component of HRF is being developed?

a. body composition
b. cardiovascular fitness
c. flexibility
d. strength

15. Which of the following principles refers to how hard exercise?

a. Frequency
b. Intensity
c. Time
d. Type

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 Additional Activities

Guys, to further develop your family’s fitness and make it a habit for life, you
are to design an activity plan for each member of the family. Fitness activities will
depend on individual’s choice, age and ability. Use the FITT table below. Write it in
your activity notebook.

Family HRF Program

Name: Age:

Exercises Frequency Intensity Type Time

Cardiovascular
Endurance

Muscular Strength
and endurance

Flexibility

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 Answer Key

References

Benavinte, Renato Jr. P. et. al. Physical Education and Health. Learners Module.(1st
Ed.). edited by Liberty A. Mangaluz. Pasig City: Department of Education – Bureau
of Learning Resources, 2013.

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 DISCLAIMER
This Self-learning Module (SLM) was developed by DepEd
SOCCSKSARGEN with the primary objective of preparing for and addressing
the new normal. Contents of this module were based on DepEd’s Most
Essential Learning Competencies (MELC). This is a supplementary material
to be used by all learners of Region XII in all public schools beginning SY
2020-2021. The process of LR development was observed in the production of
this module. This is version 1.0. We highly encourage feedback, comments,
and recommendations.

For inquiries or feedback, please write or call:

Department of Education – SOCCSKSARGEN

Learning Resource Management System (LRMS)

Regional Center, Brgy. Carpenter Hill, City of Koronadal

Telefax No.: (083) 2288825/ (083) 2281893

Email Address: region12@deped.gov.ph