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Health Optimizing
Physical Education 1
Quarter 1 – Module 3:
Set Fitness Goal
Engaging in Moderate to Vigorous
Health Optimizing Physical Education 1 (H.O.P.E 1)

Physical Activity

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Alternative Delivery Mode

Quarter 1 – Module 3: Title- Engaging in Moderate to Vigorous Physical
Activities
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

Writers: Maria Hayde P. Martinez, Neil Lloyd A. Pulan
Editors: Aleli C. Nitoral, Roderick Tobias
Reviewers: Raine P. Ramos, Lorelyn P. Arellano, Celeste A. Cortez,
John Lester Guerrero, Pacita Q. Lungcay
Illustrator: Roderick B. Blando
Layout Artist: Mark John B. Diocado
Management Team: Wilfredo E. Cabral, Regional Director
Job S. Zape Jr., CLMD Chief
Eugenio S. Adrao, EPS In Charge of LRMS
Elaine T. Balaogan, Regional ADM Coordinator
Fe M. Ong-ongowan, Regional Librarian
Rosemarie C. Blando, CID Chief
August M. Jamora, EPS In Charge of LRMS
Meliton A. Berin Jr., Division ADM Coordinator

Printed in the Philippines by ________________________

Department of Education – Region IV-A CALABARZON

Office Address: Gate 2 Karangalan Village, Barangay San Isidro

Cainta, Rizal 1800
Telefax: 02-8682-5773/8684-4914/8647-7487 E-mail
Address: region4a@deped.gov.ph

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Health Optimizing
Physical Education 1
Quarter 1 – Module 3:
Set Fitness Goal
Engaging in Moderate to Vigorous
Physical Activity

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Introductory Message
For the facilitator:

Welcome to the Health Optimizing Physical Education 1 (H.O.P.E 1)

Alternative Delivery Mode (ADM) Module on Engaging in moderate to vigorous
physical activities!

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:

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Welcome to the Physical Education and Health 11 Alternative Delivery Mode

(ADM) Module on Engaging in moderate to vigorous physical activities!

This module was designed to provide the learners with fun and meaningful
opportunities for guided and independent learning at their own pace and time.
The different exercises that will suites their fitness level as a Senior High School
student. This lesson will encourage them to stay fit, learn how to live healthy,
active, lives and enjoy physical fitness throughout their lifespan. 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.

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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 was designed and written with you in mind. Exercising is a physical
activity consisting of movements that one follows in order to help him maintain a
healthy body. The scope of this module permits it to be used in many different
learning situations. The language used recognizes different principles relative to
improving one’s health. Exercising regularly helps enhance one’s health and
wellbeing. The lessons are arranged in a certain sequence that allows the
student to gradually learn the lesson.

The module is divided into three lessons, namely:

• Lesson 1 – Engaging in Moderate to Vigorous Physical Activities following

Personalized Fitness Plan

After going through this module, you are expected to:

• explain the importance of muscle, bone and aerobic exercise

• learn the techniques in getting the heart rate
• differentiate moderate intensity and vigorous intensity
• identify exercises that are essential for boosting fitness
• enumerate the principles of exercise
• proficiently perform fitness activity
• show creativity and enjoyment while doing personalized fitness plan

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What I Know

Directions: Choose the letter of the best answer. Write the chosen letter on a
separate sheet of paper.

1. What is any physical activity that makes you sweat, causes you to breathe
harder, and gets your heart beating faster compared to when you are at
rest?
A. Aerobics
B. Aerobic Exercise
C. Aerobic Fitness
D. Zumba

2. What is the ability of the cardiovascular system of the body to supply

energy during continuous physical activities such as biking and running?
A. Aerobics
B. Aerobic Exercise
C. Aerobic Fitness
D. Zumba

3. How many seconds are needed to hold your position in doing the static
stretching?
A. 20 seconds C. 40 seconds
B. 30 seconds D. 50 seconds

4. Which of the following does not show a sedentary lifestyle?

A. brisk walking
B. doing a cross stitch
C. playing video games
D. texting a friend

5. Which is an example of vigorous physical activity?

A. ball dribbling
B. calf stretching
C. jog in place
D. mountain climbing

6. In performing hip-hop aerobics, what fitness component is required?

A. agility C. coordination
B. cardio endurance D. speed

7. Which of the following can be obtained from the left or right temple with
light pressure from the tips of the pointer and middle fingers?
A. Apex C. Radial

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B. Carotid D. Temporal

8. Which refers to repeated practice of a skill or activity that eventually leads

to the body getting used to doing it and makes the muscles perform it with
ease?
A. Adaptation C. Progression
B. Overload D. Specificity

9. What percentage of the maximum heart rate should be the target in

performing moderate-intensity physical activity?
A. 64% and 76% C. 64% and 90%
B. 64% and 76% D. 64% and 95%

10. What type of training alternates the use of muscle groups depending on
the body part being targeted?
A. Circuit training C. Workout training
B. Resistance training D. Yoga training

11. What type of stretching is most often recommended for general fitness
because it involves slowly stretching into a position and holding for 10 to
30 seconds before slowly releasing the stretch?
A. Ballistic C. Passive B. Dynamic D. Static

12. What exercise uses muscle strength in a coordinated manner to stabilize

movements and reduce the risk of injuries?
A. Balance exercise C. Muscle exercise
B. Flexibility exercise D. Warm up exercise

13. Which is NOT included in the preparations before doing exercise?

A. Drink plenty of water
B. Wear a dress that is absorbent
C. Find a place where there is enough ventilation
D. Prepare a music that will motivate you to work out

14. What is the advisable number of minutes and days to work out per week?
A. 20 to 30 min. 2X a week C. 30 to 60 min. 3X a week
B. 30 to 45 min. 3 X a week D. 60 to 2 hrs. 1x a week

15. What physical activity measures the amount of weight that one can lift at
one time.
A. Aerobic exercise C. Muscular endurance
B. Balance exercise D. Muscular strength

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Lesson
Engaging in Moderate to Vigorous Physical

1 Activities Following Personalized Fitness Plan

Understanding the importance of engaging in moderate to vigorous

physical activity is considerably a great habit in achieving good health and
fitness, but it does not end there. As you engage in physical activity you will
meet and mingle with other people, making you more sociable hence, resulting
for your better social well- being.

What’s In

Getting To Know
Name: Age: BMI:
Resting Heart Rate: Gender: Height:
Maximal Heart Rate: No. of Heart beat/min: Weight:

You are supposed to design a personalized fitness plan. Arrange the following
goals according to level of importance. Use numbers 1-11, 1 being the most
important and 11 being the least important.
____Improve cardiovascular fitness
____Body-fat weight loss
____ Reshape or tone my body
____Build more muscle
____Increase energy level
____Improve flexibility
____Improve performance for a specific sport
____Increase strength
____ Improve mood and ability to cope with stress
____Feel better/improved health
____Enjoyment

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Activity 1. The following sentences are common beliefs about exercise. Write F if
you think it is a Fact; write M if it is a Myth. Write your answer on a separate
paper.
_____1. Working out on an empty stomach is often considered a good weight-loss
method.

_____2. If you're not sweating, you will never lose weight and there is no use to
exercise.

_____3. Stretch before you exercise because it will condition your muscle.

_____4. Aerobic exercise boosts your metabolism.

_____5. Running burns calories.

Activity 2. Study the fitness pyramid below. Answer the questions that follow.

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1. What activities are included in the pyramid?

2. What timeline is indicated in the pyramid?
3. Why do you think it is important to perform different types of physical
activities?

What is It

Aerobic Exercise
Aerobic Exercise is any physical activity that makes you sweat, causes
you to breathe harder, and gets your heart beating faster compared to
when you are at rest. Doing aerobic exercises regularly strengthens your
heart and lungs and trains your cardiovascular system to manage and
deliver oxygen more quickly and efficiently throughout your body. Aerobic
exercise uses your large muscle groups, is rhythmic in nature, and can be
maintained continuously for at least 10 minutes.

Accurate measurement of exercise heart rate is crucial in monitoring exercise

intensity. In order to measure the heartbeat per minute, one must be
knowledgeable of the specific points in the body where the heartbeat can be felt.
There are four techniques in getting the heart beat per minute, and they are as
follows.

Apical site – is taken at the apex

of the heart and can sometimes be
felt
very clearly by placing the heel of
the hand over the left side of the
chest

• Carotid pulse site – is taken

from the carotid artery just beside
the larynx using light pressure
from the tips of the pointer and
middle fingers. Remember; never
check both carotid arteries at the
same time.

Radial pulse site – is taken from

the radial artery at the wrist, in
line with the thumb, using tips 6 of
the pointer and middle fingers.
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Temporal pulse site – can be

obtained from the left or right
temple with light pressure from
the tips of the pointer and middle
fingers

Aerobic fitness is the ability of the body’s cardiovascular system to

supply energy during continuous physical activities such as biking and running.
Studies show that this type of exercise provides many health benefits such as
decreasing risk for heart
disease, stroke, high blood
pressure,
Examples of aerobic
activities include walking at
a brisk pace, swimming,
jogging, dancing, etc.

https://www.dreamstime.com/stock-illustration-aerobics-
vector-illustration-group-people-engaged-gym-fitness-weight-loss-healthy-lifestyle-image94509568a

Muscular
strength is the ability of
the muscles to exert a
force during an activity
such as lifting weights.
Muscle strengthening
exercises involve using
your muscles to work
against a resistance such
as your body weight,
elastic bands or weights.

https://www.kaa-yaa.com/muscular-strength-improve-strength/

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Bone strengthening exercise, or any weight-bearing activity that

produces a force on the bone, is also important to overall health for
children and adults.
This force is usually
produced by impact
with the ground and
results in bone growth
in children and
healthy
maintenance of bone
density in adults.
Examples of
bone
strengthening

activities include jumping, walking, jogging, and weight lifting exercises.

As you can see, some exercises such as walking or jogging serve a dual
purpose of strengthening our bones and our aerobic system.

https://www.livinghealthy.com/articles/bonestrengthening-workouts-you-need-to-try

Muscular endurance, on the other hand, is how many times

you can lift a certain amount of weight. Resistance training (also
referred to as weight training or strength training) helps increase
muscular strength and endurance.

https://www.nytimes.com/guides/well/strength-
trainingplyometrics

Resistance Training. Strength exercises, such as weight lifting,

push-ups and crunches, work your muscles by using resistance (like a
dumbbell or your own body weight.) This type of exercise increases lean

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muscle mass, which is

particularly important
for weight loss, because
lean muscle burns more
calories than other types of
tissue.

https://www.spri.com/blogs/blog/everything-you-need-to-know-
aboutresistance-training
Circuit training
.
It is when you
alternate between
several exercises
(usually five to 10)
that target different
muscle groups.

http://steadystrength.com/glossary/circuit-training/

Flexibility exercises stretch your muscles and may improve your range of
motion at your joints. They can improve your flexibility and reduce your risk of
injury during sports and other activities. It is usually done in warm-up exercise to
condition the muscle and in the Cooling down exercise to allow the body to
gradual transition in a resting or near-resting state.
https://www.pinterest.ph/pin/567946203003575678/

Static stretching is most often recommended for general fitness.

With this type, you slowly ease into the position and hold for 10 to 30
seconds before slowly releasing the stretch. Static stretching should be
performed with warm muscles, such as after a warm-up or at the end of a
workout. There are two forms of static stretching.

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https://www.pinterest.ph/pin/331718328777329666

• Active Static: This form of stretching

is used in yoga and martial arts. The
stretch is held by the strength of
agonist muscles (muscles responsible
for the movement). Think of the
stretch across the upper body during
the Warrior II pose in yoga. Your arms
are extended as your back, chest, and
shoulders are stretched. The muscles
of the arms and shoulders are the
agonist muscles that allow you to hold
this stretch.

https://www.americansportandfitness.com/blogs/fitness-blog/active-vs-passive-stretching-know-the-difference

• Passive Static: During this type of stretching, you hold the limb to perform
the stretch without any assistance such as a bar or bands. Think of a
standing quadriceps stretch in which you bend your leg behind you and hold
the foot, pulling the heel in close to your bottom, which stretches the front
of the upper thigh.

https://breakingmuscle.com/view-image?src=images/bydate/sep_4_2012_-_1243pm/shutterstock_34581244.jpg

Dynamic Stretching is stretching with movement. The body transitions

gradually into a position and this movement is repeated as you increase your
reach and range of motion. Research has found that dynamic stretching is less
beneficial than static stretching for increasing range of motion, but unlike static
stretching, it is ideal during the pre-workout phase because it gently warms
muscles while also stretching them.

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https://blogdotsocialpacedotcom1.wordpress.com/tag/dynamic-stretching/

Intensity of physical activity

Intensity refers to the rate at which the activity is being performed or the
magnitude of the effort required to perform an activity or exercise. It can
be thought of as how hard a person works to perform the activity.
The intensity of different forms of physical activity varies between people. The
intensity of physical activity depends on an individual’s previous exercise
experience and their relative level of fitness. Consequently, the examples given
below are provided as a guide only and will vary between individuals

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glycoleap.com/

How Do I Assess My Fitness Level

You probably have some idea of how fit you are but assessing and recording
baseline fitness scores can give you benchmarks against which to measure your
progress. To assess your aerobic and muscular fitness, flexibility, and body
composition, consider recording:
✓ Start recording your pulse rate.

First Things First: Resting Heart Rate

Your resting heart rate is the number of times your heart beats per minute when
you’re at rest. A good time to check it is in the morning after you’ve had a good
night’s sleep, before you get out of bed.

For most of us, between 60 to 100 beats per minute (bpm) is normal.
The rate can be affected by factors like stress, anxiety, hormones, medication,
and how physically active you are. An athlete or a more active person may have
a resting heart rate as low as 40 beats per minute.

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When it comes to resting heart rate, lower is better. It usually means your
heart muscle is in better condition and doesn’t have to work as hard to maintain
a steady beat. Studies have found that a higher resting heart rate is linked with
lower physical fitness and higher blood pressure and body weight.

For moderate-intensity physical activity, your target heart rate should be

between 64% and 76% of your maximum heart rate. You can estimate your
maximum heart rate based on your age. To estimate your maximum age-related
heart rate, subtract your age from 220. For example, for a 50-year-old person,
the estimated maximum age-related heart rate would be calculated as 220 – 50
years = 170 beats per minute (bpm). The 64% and 76% levels would be:

• 64% level: 170 x 0.64 = 109 bpm, and

• 76% level: 170 x 0.76 = 129 bpm

This shows that moderate-intensity physical activity for a 50-year-old person will
require that the heart rate remains between 109 and 129 bpm during physical
activity.

For vigorous-intensity physical activity, your target heart rate should be

between 77% and 93% of your maximum heart rate. To figure out this range,
follow the same formula used above, except change “64 and 76%” to “77 and
93%”. For example, for a 35-year-old person, the estimated maximum age-
related heart rate would be calculated as 220 – 35 years = 185 beats per minute
(bpm). The 77% and 93% levels would be:

• 77% level: 185 x 0.77 = 142 bpm, and

• 93% level: 185 x 0.93 = 172 bpm

This shows that vigorous-intensity physical activity for a 35-year-old person

will require that the heart rate remains between 142 and 172 bpm during
physical activity.

✓ Record how many standard or modified pushups you can do at a time

✓ How far you can reach forward while seated on the floor with your legs in
front of you
✓ Your waist circumference, just above your hipbones
✓ Your body mass index to obtain your BMI

What are the principles of exercise that I

can use as my guide in my fitness plan?
A successful exercise program incorporates a number of general principles in
order to make the training safe and effective, helping us to achieve our goals.

Principle of Individual Differences

The principle of individual differences simply means that, because we all are
unique individuals, we will all have a slightly different response to an exercise

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program. This is another way of saying that "one size does not fit all" when it
comes to exercise. Well-designed exercise programs should be based on our
individual differences and responses to exercise. Some of these differences have
to do with body size and shape, genetics, past experience, chronic conditions,
injuries, and even gender. For example, women generally need more recovery
time than men,1 and older athletes generally need more recovery time than
younger athletes.

Principle of Specificity
We've all heard the phrase, "Practice makes perfect." Well, this is the Principle of
Specificity in action. This principle simply states that exercising a certain body
part or component of the body primarily develops that part. The principle of
specificity implies that to become better at a particular exercise or skill, you
must perform that exercise or skill. A runner should train by running, a swimmer
by swimming and a cyclist by cycling. While it's helpful to have a good base of
fitness and to do general conditioning routines, if you want to be better at your
sport, you need to train specifically for that sport.

Principle of Overload
The exercise science principle of overload states that a greater than normal
stress or load on the body is required for training adaptation to take place. What
this means is that in order to improve our fitness, strength or endurance, we
need to increase the workload accordingly.

In order for a muscle (including the heart) to increase strength, it must be

gradually stressed by working against a load greater than it is accustomed to.
For adaptation to occur the volume of exercise must overload the body in some
way in line with the capacity of the individual to cope with that overload.
Principle of Progression
The principle of progression implies that there is an optimal level of overload that
should be achieved, and an optimal time frame for this overload to occur. A
gradual and systematic increase in the workload over a period of time will result
in improvements in fitness without risk of injury. If overload occurs too slowly,
improvement is unlikely, but overload that is increased too rapidly may result in
injury or muscle damage. For example, the weekend athlete who exercises
vigorously only on weekends violates the principle of progression and most likely
will not see obvious fitness gains.

The Principle of Progression also stresses the need for proper rest and recovery.
Continual stress on the body and constant overload will result in exhaustion and
injury. You should not train hard all the time, as you'll risk overtraining and a
decrease in fitness.

Principle of Adaptation
Adaptation refers to the body's ability to adjust to increased or decreased
physical demands. It is also one way we learn to coordinate muscle movement

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and develop sports-specific skills, such as batting, swimming freestyle, or

shooting free throws. Repeatedly practicing a skill or activity makes it second-
nature and easier to perform. Adaptation explains why beginning exercisers are
often sore after starting a new routine, but after doing the same exercise for
weeks and months they have little, if any, muscle soreness.

Additionally, it makes an athlete very efficient and allows him to expend less
energy doing the same movements. This reinforces the need to vary a workout
routine if you want to see continued improvement.

F.I.T.T. Principle
Frequency = How often you exercise
Intensity = How hard you exercise
Time = How long you exercise
Type = What kind of exercise
The F.I.T.T. Principle is one of the foundations of exercise, a set of
guidelines that help you set up a workout routine for maximum benefit.

What’s More

Activity 1 Classifying Exercises

Directions: Categorize the words in the box below as to aerobic fitness, muscular
strength and bone strengthening activities. Write each in the appropriate
column.

AEROBIC FITNESS MUSCULAR BONE

STRENGTH STRENGTHENING
1. 5. 8.
2. 6. 9.
3. 7. 10.
4.

weightlifting watching tv playing Mobile brisk walking

exercise legends
dancing swimming push up using treadmill
stretching using elastic running jogging

1
5
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band

Activity 2. Help Me to be Fit

Direction: The situations below are the most common problems encountered in
doing physical activities. Identify the principles followed based on the solution to
the problems.

Principle of Exercise Problem Solution

being applied

In a short program 4 days Haiven and Kobe have

1. a week, Haiven different responses to the
immediately develop his training. Kobe needs to
muscles through lifting review the program being
weights, whereas his used for him.
training partner Kobe is
not happy because there
is no change in his body.
Hayde goes to the gym Hayde needs some rest
2. every day and always between sessions. She
feels tired of doing it. may also do easy
Lately her weight has sessions that focus on
been different
getting lower, she’s parts of her body. In that
struggling to keep up in way, her body has
class and her body is enough time to adapt
always sore. before she trains again.
Amor gained muscle in a Amor needs to work
3. short span of time since harder and increase the
she started lifting workload on her weights
weights. After a week, because her muscle has
she noticed that weight already adapted to the
training didn’t work well routine.
on her unlike before. She
hasn’t increased her
weights in the last 3
months.
Mel has been using group Mel needs to train more
fitness ‘step’ classes a lot on his own. In order to
to get ready for his improve his cycling he
4. cycling race coming up must cycle enough and
soon. However, his work on a specific
cycling times are not training program to get
improving. the goal that he desires.

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Erich is on vacation. For Erich got it right. She

her vacation fitness sustained the exercise,
routine, she runs twice and her body already
week for 30 minutes. adjusted to the
Before she left, she was intensity, and was able to
running four times a maintain her fitness even
week for around 40-60 though she greatly
5. minutes. After vacation, reduced her total training
she can still run four time.
times a week for around
40-60 minutes without
easily get tired.

What I Have Learned

Activity 1 Do I look Familiar?

Directions: Below are the lists of different exercises. Identify which body parts
are developed by each exercise and write it in the corresponding box. Each
exercise may be written in more than one box.

1. Planking 2. Squats 3.Push-up 4.high knees jog 5.Lunge

6. Jumping jack 7.arm circling 8.leg raise 9.sit-up 10 .jogging
Arm Muscle

Cardio Respiratory

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cle

Activity 2. Complete the statements below. Write your answer in your paper.

1. I discovered that exercise is_______________________.

2. I discovered that the four techniques in getting the heart beat per minute
are________________________________________________________________________.
3. I believed that muscular strength and bone strengthening exercise
are_______.
4. I learned that moderate and vigorous physical
activity are
_______________________.
5. Being physically fit can be
___________________________________________.

What I Can Do

Activity 1 I am now ready!

Direction: Look at the FITT formula on how to make a Fitness Plan. It will serve as
a guide for you in creating your own Fitness Plan.

My Fitness Plan
AEROBIC FLEXIBILIT MUSCULAR BALANCE
MUSCULAR
Y
STRENGTH
ENDURANC
E

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F
3-5 times a • Daily • Daily for • 3 times a 3-5times a
week some week week
• Warm-up muscle
Frequen • Different
• Cool down group muscle
• 3-4 / week groups
c y

• Hold for
I
60-90 % of • 15 reps • 70-90 % • Hold for
maximum 1530 sec. of 1 rep 30 sec.
• Body
Intensity heart rate • 1-3 reps. weight max. • 3 reps
• 1-3 sets • 3-4 sets alternatel
• 8-12 reps y Left
• 8-12
exercises • 8- 12 and Right
exercises foot

T
• 15-60 • 30- 60 min. • 15- 60 min. • 5min.
min. • Progressiv • 60 sec.
15 - 20 • Progressive
continuou e rest after
Time minutes
s activity each
• Progressiv
interval
e
• Static • one leg
T
• Zumba • Resistance • Resistance
Dancing stretch training stand
Training
• Running • Dynamic • Body • filler
Type of • Cycling Stretch Weight
exercise
•

Exercise
Circuit
Training

This Fitness Plan is for you:

My Fitness Plan
AEROBIC FLEXIBILITY BALANCE
MUSCULAR MUSCULAR
ENDURANCE STRENGTH

F
Frequency

I
Intensity

T
Time

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T
Type of
Exercise

Activity 1.2 My Daily Physical Activity Log

Directions: Record your activity log for the whole week and put it under
MODERATE INTENSITY if it requires moderate amount of effort or VIGOROUS
INTENSITY if it requires large amount of effort and causes rapid breathing. You
may add another column for your answer.

MODERATE INTENSITY VIGOROUS INTENSITY

1. 1.

2. 2.

3. 3.

4. 4.

Questions:
1. What did you notice about the data recorded in your Daily Physical
Activity Log?
______________________________________________________________
______________________________________________________________

2. Do you consider yourself as a physically fit person? Why?

______________________________________________________________
____________________________________________________________________

Assessment

Multiple Choices. Choose the letter of the best answer. Write the chosen letter on
a separate sheet of paper.

1. What does aerobic refer to?

A. How your body uses oxygen

B. Limit the uses of oxygen
C. The absence of oxygen

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D. With little available oxygen

2. Which physical activity is NOT aerobic exercise?

A. Hip-hop dancing C. Jump roping

B. Jogging D. Yoga

3. What type of physical activity makes you sweat, causes you to breathe
harder, and gets your heart beating faster compared to when you are at
rest?

A. Aerobic Exercise C. Bone Strengthening

B. Aerobic Fitness D. Muscular Strengthening

4. Which of the following will not improve a personal fitness program?

A. Muscular Strengthening
B. Exercising at moderate intensities
C. Making your program appropriate
D. Starting slowly then increase gradually

5. What is the ability of the muscles to exert a force during an activity such
as lifting weights?
A. Aerobic Exercise C. Muscular Strength
B. Fitness Exercise D. Power Strength

6. Which one is taken from the radial artery at the wrist, in line with the
thumb, using tips of the pointer and middle fingers?
A. Apical site C. Radial pulse site
B. Carotid pulse site D. Temporal pulse site

7. Which of the following gets your heart pumping and your body moving? It
also refers to street style dancing while you kick up your cardio with
popping and locking, breaking, top rocking', jerking, freezing, spinning,
and sliding.
A. Ballroom dance C. Yoga class
B. Synchronize swimming D. Zumba class

8. Which is the most important rule in setting goal in making a fitness plan?
A. Established realistic ones
B. Established goals that can be achieved in a very short time
C. Established a frequency of 4 to 5 times per week to exercise
D. Established a vigorous intensity work out to see the result right away

9. What is the purpose of cooling down exercise? A. Prepare the muscle for
intense activity.
B. Increase heart rate and breathing rate.
C. Elevate blood pressure and increase blood flow.
D. Allow the body to gradual transition in a near-resting state.

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10. What type of exercise is it when you are not be able to say more than a
few words without pausing for a breath?
A. Moderate intensity C. Progression principle
B. Overload principle D. Vigorous intensity

11. Which of the following training includes weight lifting, push-ups and
crunches and working muscles by using dumbbell or own body weight?
A. Cardio Training C. Footwork Training
B. Circuit Training D. Resistance Training

12. Which one refers to stretching with movement wherein the body
transitions gradually into a position and movement is repeated as reach
and range of motion is reached?
A. Active stretching C. Passive Stretching
B. Dynamic Stretching D. Static Stretching

13. What physical activity improves your ability to control and stabilize your
body's position? It can also be beneficial to people who have gained or
lost a lot of weight as it can throw off their center of gravity.
A. Dancing C. Running
B. Riding a bike D. Water exercise

14. In order for a muscle to increase strength, it must be gradually stressed

by working against a load greater than it is accustomed to. Which
principle is referred to in the statement?
A. Adaptation C. Overload
B. Progression D. Specificity

15. What percentage of maximum heart rate should be the target in doing
vigorous-intensity workout?
A. 77% and 93% C. 75% and 90%
B. 77% and 95% D. 77% and 100%

Additional Activities

Want to try Zumba?

Here’s a 40-minute video guide for you to try.

https://www.youtube.com/watch?v=ijNdZZ4hgw4

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So did you enjoy that dance workout? We hope you did because it’s good
for your health!

Performance Task
Join a Zumba workout in your community for at least once or twice a week
and share with us your experience in joining the said Zumba workout.

Rubric 5 4 3 2 1

1. Performs the step patterns correctly with enthusiasm

2. Performs the step patterns correctly, with mastery,

coordination, and proper counting

3. Displays proper bodylines while doing the

movements
4. Fosters positive attitude towards the activity

.n
. Adaptatio
5 y
.A 9 . Specificit
4 d
3Overloa
8 .A . .Diff.
Progression 2
2
1Individual
7 .D 10.D
gACT.
.D 15 6 .B and
joggin .D 9
0 walking, stretching,
Brisk .A 8
.B 14 5 .D lifting
81 .D 7
up,
weight .C 6
4 . A 13. A Using elastic bond, push .C 15.A 5
swimming
5-7
3 . B 12. A dancing,and .B 14.C 4
running
Using treadmill, .A 13.B 3
.D 11 2 .B
order)
1-4 .D 12. B 2
1. C 10. A ACT. 1 (in any .D 11. C 1

Assessment What's More What I Know

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Answer Key

References

BOOKS

Lualhati Fernando C and Peter Fermin D. 2016.Physical Education and Health. 1 st

Ed. Rex Book store

Tolitol, Mangubat, Urbiztondo, Vergara. 2016. Health Optimizing Physical

Education H.O.P.E. Vibal Group

INTERNET SOURCES

https://i.pinimg.com/236x/b9/90/bc/b990bc006cf0d578174b7fe35604db74

http://slideplayer.com/slide/6391645/22/images/50/Carotid+P

http://slideplayer.com/slide/4156943/13/images/38/Pulse+Site+Brachial+(not+s
hown)+Radial.j

https://image1.slideserve.com/3078800/slide4-n.jpg

https://www.who.int/dietphysicalactivity/physical_activity_intensity/en/

https://cdn.onlinewebfonts.com/svg/img_362964.png http://images.all-free

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For inquiries or feedback, please write or call:

Department of Education - Bureau of Learning Resources (DepEd-BLR)

Ground Floor, Bonifacio Bldg., DepEd Complex

Meralco Avenue, Pasig City, Philippines 1600

Telefax: (632) 8634-1072; 8634-1054; 8631-4985

Email Address: blr.lrqad@deped.gov.ph * blr.lrpd@deped.gov.ph

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