Marianne Kaye Y.

Aguilar
11-Andromeda

Module 3
What’s New
Creating your Own Home-Based Workout

In the past modules, you have tackled different fitness-related principles involving physical activities as
well as the different fitness components relevant to improving one’s health. Specific physical movements and
their targets are no longer new to you. You can now create your own home-based workout for your family with
your earned knowledge.

Gather Your Participants

It is very important to encourage your family members and/or anyone with you staying at home to actively
participate in this workout as it will benefit one’s health enormously.

List down the persons who will participate in the exercise and have their marks beside.

Example: Juan Dela Cruz - Juan Dela Cruz (Thumb mark will do in case signature is not possible.)

This answers the question “who will be involved in the work out”.
ANSWER:
- Marianne Kaye Y. Aguilar
Miriam Y. Aguilar
Renulfo P. Aguilar
Know your Target
You probably know already that setting workout goals is important, but did you realize that there are both
short-term and long-term fitness goals that you need to set?
Short-term goals: Start with small goals that you can reach pretty easily. It's easier to stay with something when
you have success early and often.
Long-term goals: These are large goals that you want to reach in 6 to 12 months. It will help you stay motivated
if you track your progress and update your goals as you move forward.
On this part, your target should only include the short-term as the long-term goals may not be applicable to this
module yet. But you might want to consider it on the reflection part of this module.
Example: Short term – In the next few weeks I will work out three times a week.
This states the Frequency and Time of the workout plan.
ANSWER:
Short term:
1. In the next few days/ weeks, I will exercise at least 2-3 times a week
2. In the next few days/ weeks, I will eat a more balanced meal everyday
3. In the next few days/ weeks, I will get plenty (8hrs) of sleep everyday.
4. In the next few days/ weeks, I will drink 8-10 glasses of water.
Long Term:
1. In 6 months , I will lose 20-30 pounds
 2. I will lower my cholesterol and sugar level.
3. I will improve my flexibility and balance.
4. I will improve my breathing and immune system

Choose Your Muscular and Cardiovascular Strengthening Exercises

List down the activities you think will best suite your physical exercise. At least, three
(3) for muscle strengthening exercise and one (1) for cardiovascular.
If you do not have an equipment available at home, you can still reap the benefits of strength training from
bodyweight exercise programs. By doing bodyweight exercises, you utilize your own weight for strengthening
specific muscle groups. You can also use bottled waters and many more.
Example: Muscle Strengthening – Push Up
Cardiovascular Strengthening – Aerobics
This will identify the specific type of exercise you will include to your plan.
ANSWER:
Muscle Strengthening
-Planking (Depending on the capability of my workout partner)
-Squats with Cross Below (Depending on the capability of my workout partner)
-Cycling
Cardiovascular Strengthening
-Jog in Place/ Jogging
Following the FITT Principle of Physical Activity, you have now created your home-based workout.
If you have noticed, you were not asked to include Intensity in your plan. Since you are considered a beginner,
you should be using the intensity level of moderate to vigorous.

What is It
Performing Your Self-Organized Home-Based Fitness Activity
On this part, you will perform your own created home-based fitness activity with your family members or with
anyone staying with you at home. Be reminded to document your performance and take pictures to serve as
your mode of verification. Please read the directions and the rubrics for the activity.

Learning Task 1: Directions: Do the following tasks. Consider the rubrics in grading your performance.

● Performance must include the exercises chosen in Lesson 1.

● Performance shall not be more than 30 minutes as you and your performers are considered beginners.
● The more the performers, the better but social distancing and other safety measures must be observed
in accordance with the Covid-19 safety protocol.
● Cardiovascular exercise must cover at least 50% of the performance.
Performance Rubrics

Criteria Excellent (4) Good (3) Fair (2) Poor (1) %

Exercises: Presented Lack 1 Lack 2 Performed

3 Muscular 3 Muscular and Muscular Muscular muscular or 25
1 Cardio 1 cardio exercise exercise cardio only

No. of 7 or more 5-6 performers 3-4 performers 1-2 performers 25

performers performers

COVID 19 25
security Always Often observed Sometimes Not observed
protocol observed observed

Portfolio: 25
Presentation Excellent Good Fair Poor
Documentation
Creativity

Total 100

ANSWER:

Criteria Excellent (4) Good (3) Fair (2) Poor (1) %

Exercises: /
3 Muscular 25
1 Cardio

No. of / 12.25
performers

COVID 19 / 25
security
protocol

Portfolio: / 25
Presentation
Documentation
Creativity

Total 87.5%
DOCUMENTATION:
NOTE: SEE VIDEO > https://youtu.be/Y78_5OxHfbQ
CYCLING (Muscle Strengthening)

PLANKING (Muscle Strengthening) [My parents weren’t able to participate due to shoulder injury]

SQUATS WITH CROSS ELBOW (Muscle Strengthening)

JOG IN PLACE/JOGGING(Cardiovascular Strengthening)

What’s More
Activity (Family Fitness at Home)

During “New Normal” Policy, one of the recommendations to minimize the spreading of infection is to stay at
home as long as vaccines and cure are not yet ready. Typically, this focuses on self-isolation to reduce social
contact, and scrupulous hand hygiene. However, it is strongly advisable to still engage in physical activities in
order for us to be more fit, healthy and stronger to fight this kind of virus. Since Filipinos culturally have strong
family ties, It is more fun to try to have exercise activities together with the family members like Zumba,
dancing, circuit training, or the likes, as long as you follow the “New Normal” Policies.

Do the home physical activities with your family. You may record the performance using your gadget. Please
be guided with the guidelines used in social distancing.

Scoring rubric for this activity.

Criteria Excellent Good Fair Poor Remarks

4 3 2 1

Established attainable goal / 25

related
to bone and muscle activity
Provide improvised exercise / 25
equipment in a creative way
or
innovative way

Provides attainable time / 25

schedule
Clearly address physical / 24
fitness
needs
Total 100

Fill the table with some of the physical activities that you have encountered in your life and categorize them
into three types by putting them in the appropriate column. Put a check mark (/) on the activities that may be
done at home and mark “X” the activities that may not.
Light Activities Moderate Activities Vigorous Activities

Walking (/) Cycling (X) Badminton Training (X)

Cleaning (/) Jogging (X) Swimming (X)

Cooking (/) Gardening (/) Running (X)

What I Have Learned

Dear learner, are you ready to wrap up what you have learned from the tasks you have done? Well, then find
out what you have learned!
Learning Task 2: Complete the following statement

1. About my own health choices and involvement in physical activity in this pandemic time.
I discovered that at first, it was hard for me to adjust to the new system since I wasn’t able to perform
recreational activities like what I used to do pre-quarantine. With that, I chose to ignore/neglect my health and
body, and focused on resting and doing the things I want to do at home. However, as time passed by, I slowly
got a grip of the new normal and started doing home exercises for my health.

2. With the new discoveries about myself in facing the Covid19 pandemic.
I was able to discipline myself, keep up with the exercises, and be consistent with it.

3. To keep myself and my family members fit and healthy in this pandemic time of Covid19.
I will encourage them to join me when working out or when strolling around our subdivision. We will also
continue to have a balanced diet to keep our body healthy in the midst of this pandemic.

What I Can Do
Learning Task 3: Check the items that best describe your activities and practices.

/ 1. I play different sports regularly.

/ 2. I enjoy participating in recreational activities.

/ 3. I eat a balanced diet everyday.

/ 4. I express my emotions in healthy ways.

/ 5. I sleep early at night and get up early in the morning.

Module 4
Learning Task 1: How often?
Directions: Read the following questions. Answers the questions on your paper.
1. How active were you in doing household chores?
I always clean my own room so that I won’t be a bother to the people in our house. I also help in
sweeping the floor around our house.
2. How many hours in a day do you spend watching TV?
I usually spend 30 mins-2 hours watching movies or series at night after I’ve finished all my
requirements for school.
3. What do you do during your vacant time?
I spend time scrolling through my social media accounts. I also watch various movies and series. When
the weather is good, I walk around our subdivision.
4. How many days do you engage in moderate physical activities?
I bike around our subdivision every morning or every afternoon, depending on my schedule.
5. How many minutes do you spend doing vigorous physical activities?
I usually spend around 15 mins- 3 hrs depending on the type of activity and how much time I have for
the day.
Learning Task 2: Directions: Study the different activities and distinguish whether the following physical
activities are MODERATE or VIGOROUS activity

Physical Activity Moderate Vigorous

Aerobic dancing /
biking / (slower than 10mph) / (10mph or faster)
dancing /
jogging /
Playing basketball /

What’s More
Learning Task 3: Directions: Based on the picture below, make a concept map related to physical activities
Learning Task 4: Directions: Read the following situation and rank it honestly how much you agree, with “5’
being the best answer that describe you, and “1” that does not describe you. Put a check to your answer and
you can write any remarks.

Situation 1 2 3 4 5 Remarks

Engaging in regular / Regular exercise keeps my

exercise is waste of time body fit and healthy.

I rather watch TV or play / Lengthy hours of staring at my

online games all the time laptop or any gadget is bad for
my health, especially my eyes.

I feel tired easily when / I haven’t done cardio exercises

running in a while. I am working on
improving my breathing.

Exercise is best for my / Exercise boosts my energy,

health stamina, and strength

Reading books is more / I consider both activities as

productive productive

Helping in household Helping around the house

chores makes me active / keeps me moving and active
also instead of staring at my phone
the whole day.

Jogging 3x a day makes / This is effective but it also

my body light depends on the amount of food
I eat and if I am eating a
balanced diet

I rather lessen my food / Lessening food intake isn’t that

intake instead of regular effective compared to exercise
exercises

Learning Task 5: Directions: List down below your common activities every day. Write the Healthy Physical
Activity you will continue to do and Unhealthy Physical Activity will not do anymore.

Healthy Physical Activity Unhealthy Physical Activity

Complete sleep (8 hrs a day) Not drinking plenty of water
Maintaining a balanced diet Long hours of staring at my laptop
Going out for a walk after hours of work Skipping meals
Doing morning and evening stretches Eating late night snacks
Cycling/ Working out Eating food with high sugar
What I Can Do
Learning Task 6: In this activity you are going to create infographics to promote the importance of Physical
Activity, may it be moderate activity or a vigorous activity. Create your infographics manually or in digital. Seek
the instructions of your teacher regarding the submission.

Infographics – are a visual representation of data. In creating infographics, you are going to use
information, visual and technology literacies.

INFOGRAPHICS RUBRIC

CRITERIA 4. Distinguished 3. Proficient 2. Apprentice 1. Novice

Topic was
Topic was not
completely
Topic was Topic was addressed.
Content- addressed.
addressed. Most addressed. Some Statements
Amount of Statements were
statements were statements were were not
Information: clearly supported by
supported by facts supported by facts supported by
Topic and length many facts and
and examples. and examples. facts or
detailed examples.
examples.

Design- Made a few Used only

Design was changes
Creativity and Design was unique original. design
to background or
and interesting.
layout. Used one
Originality: Used Used three to five templates.
or
Creative design more than five original media Media and
two original media
original media
and original items. items. ideas were not
items.
artwork original.

Content was well Project was

Project was
organized with Most of the project hard to read.
Design-Layout organized with
headings and was organized. The There is no
and headings and
subheadings. Text placement of text clear structure.
Organization: subheadings. Text
and graphics were and graphics Text and
Organized and and graphics were
sometimes made
neatly organized and the graphics were
easy to read placed to make the
made the project project hard to
project easy to
easy read. randomly
read.
to read. placed.