INTRODUCTION

Physical Education (PE) develops the skills, knowledge, values and attitudes needed for
establishing and enjoying an active and healthy lifestyle, as well as building student confidence
and competence in facing challenges as individuals and in groups or teams, through a wide
range of learning activities. It emphasizes the connection between theory and practical skills
and is designed to develop the interest and potential of students in the areas of aerobic-muscle
exercises and sports. It will help students gain a deeper understanding of theories and
applications in the fields of human movement and health, and it will promote the well-being of
individuals and society.

The curriculum for PE builds on the prior knowledge and skills that students will have obtained
through the Basic Education PE Curriculum and other Key Learning Areas. Physical Education
curricula may vary among schools. However, there exists a set of standards, protocols, and
goals that are promulgated in order to promote public health and fitness. Health-Optimizing
Physical Education or H.O.P.E is the term used when the physical education curriculum was
designed in order to address aspects that will enhance and help improve public health goals.

The PE Curriculum will also help to promote the development of a life-long interest in different
aerobic-muscle exercises. Most especially this time of pandemic, learning resources like
modules are hopes to engage the learners into guided and independent learning activities at
their own pace and time. This learning module material was rigidly prepared and reviewed so
that the Grade 11 learners will be guided to learn using the processes and activities that is much
useful and helpful for them with the help of their parents, siblings and/or guardians. This Module
will serve as their guide so that they will be able to achieve the Learning Skills needed on their
Year level.

MODULE CONTENTS
In this module, you should be able to:
1. Explain the significance of exercise in our daily lifestyle;
2. Distinguish aerobic from muscle-and-bone strengthening activities;
3. Explain how to optimize the energy systems for safe and improved performance;
4. Self-assess Health-Related Fitness (HRF) status, barriers to PA participation, and diet;
5. Set frequency, Intensity, Time, and Type (FITT) goals based on training principles to
achieve and/or maintain HRF;
6. Recognize the value of FITT principle through a fitness/sports activity vlog that will
inspire people to be fit and healthy;
7. Engage in at least 60 minutes of moderate to vigorous physical activities (MVPAs) most
days of the week, in and out of school;
8. Analyze the physiological indicators such as heart rate, rate of perceived exertion, and
pacing associated with MVPAs to monitor and/or adjust participation effort;
 9. Create a comic book or brochure that will express the idea of aerobic, resistance and
flexibility exercise program.

COURSE DESCRIPTION
Physical Education and Health offers experiential learning for learners to adopt an active life for
fitness and lifelong health. The knowledge, skills and understanding which include physical and
health literacy competencies support them in accessing, synthesizing and evaluating
information; making informed decisions; enhancing and advocating their own as well as others’
fitness and health. This course on exercise for fitness enables the learner to set goals, monitor
one’s participation in aerobic and muscle-and bone-strengthening activities and constantly
evaluate how well one has integrated this into one’s personal lifestyle. It consists of an array of
offerings which learners can choose from.

LESSON 1 - HEALTH FITNESS

I. CONTENT STANDARD
The learner:
 demonstrates understanding of fitness and exercise I optimizing one’s health as a habit;
as requisite for physical activity assessment performance, and as a career opportunity.
II. PERFORMANCE STANDARD
The learner will be able to:
 lead fitness events with proficiency and confidence resulting in independent pursuit and
in influencing other positively.
III. MOST ESSENTIAL LEARNING COMPETENCY
 Self-assesses health-related fitness (HRF) status, barriers to physical activity
assessment participation and one’s diet.
IV. SPECIFIC COMPETENCY
In this lesson, the students are expected to:
1. explain the concept of exercise for fitness;
2. conduct an interview for health-related fitness to be physically fit and healthy;
3. create an aerobic dance exercise to assess your HRF status, barriers to physical activity
participation and one’s diet.

V. PRE-ASSESSMENT
Instruction: Encircle the letter of the correct answer.
1. Health related fitness measures a person's ability to perform physical activities
that require which of the following?
a. Endurance, body composition, and heart rate
b. Endurance, strength, and flexibility 
c. Strength, body composition, and resistance
2. People have excellent aerobic fitness when they can engage in physical activity
for a long time because of their:
a. strong heart, lungs, and clear blood
b. strength, strong bones, and strong muscles
c. dedication, motivation, and endurance
3. The body's proportion of fat, muscle, and bone is__________?
a. Aerobic Fitness
b. Body Composition
4. The ability to do 20 squats with no weight is an example of_________?
a. Muscular Endurance
b. Muscular Strength
5. The ability to ride a bike for a long time is__________?
a. Aerobic Fitness
b. Flexibility
6. The ability to bench press 6 times at a high weight is an example
of________________?
a. Muscular Endurance
b. Muscular Strength
7. The ability to touch your toes is an example of _______________?
a. Aerobic Fitness
b. Flexibility
8. Which of the following decreases body fat?
a. Aerobic Fitness
b. Flexibility
9. Which of the following improves posture, decreases tension, and improves
coordination?
a. Aerobic Fitness
b. Flexibility
10. Which of the following improves cardiovascular and respiratory systems,
increases self-esteem, and helps control weight?
a. Aerobic Fitness
b. Flexibility
11. Which of the following increases the number of calories per day that you burn,
increases bone density, prevents injuries, and increases lean muscle mass?
a. Muscular Strength and Endurance b. Aerobic Fitness
12. The ability to perform moderate to vigorous levels of activity, and to respond to
physical demands without excessive fatigue
a. Exercise
b. Physical activity
c. Physical fitness
13. What is Physical Fitness?
a. Muscles contract to make your body move
 b. The ability of the body systems to work together efficiently
c. Having knowledge of fitness
14. How does physical activity benefit the cardiovascular and respiratory systems?
a. increases lungs capacity to hold air
b. increases heart rate to make heart muscle stronger
c. the heart becomes more efficient at pumping blood 
d. all of the above
15. One of the benefits physical activity has on the mental and emotional health is
a. It helps strengthens your bones
b. It can help improve your mood 

TYPES OF
I. LESSON MAP EXERCISES

BARRIERS
TO
HEALTH- EXERCISE
PHYSICAL
RELATED FOR
PARTICIPAT
FITNESS FITNESS
ION AND
ONE’S DIET

AEROBIC
EXERCISE

Everyone wants to be fit and healthy. The fitness industry is flooded with various tools and
programs that promise to help you get fit fast with less work. Map shows how will help you weed
out the jungle of choices and provide quick answers to common fitness concerns.
 CORE CONTENTS

ENGAGE: QUOTES ANALYSIS

Instruction: Elaborate the following quotes.

I think aerobics are great, of course, but it just bores me out of my mind.
-Peter Steele
____________________________________________________________________________
____________________________________________________________________________
____________________________________________________________________________

My inventing time is all done under the influence of aerobic exercise. Basically, I do all my
thinking while I run.
-Justin Cronin
____________________________________________________________________________
____________________________________________________________________________
____________________________________________________________________________

I am learning aerobics and gymnastics, so I would love to do an action film.

-Disha Patani
____________________________________________________________________________
____________________________________________________________________________
____________________________________________________________________________

EXPLORE: ACQUISITION OF KNOWLEDGE AND SKILLS!

Physical activity involves any bodily movement caused by muscular contractions that result in
the expenditure of energy. It is usually classified according to its purpose such as occupational,
transport-related, household, and recreational. Many people believe that one should engage in
sports and exercise to be active, which is a misconception. In fact, sports and exercise are just
part of the activities that can be classified under recreational physical activity.
The Physical Activity Pyramid provides a graphic representation of how physical fitness can be
achieved.

Physical Fitness is a condition that allows the body to effectively cope with the demands of daily
activities and still has the energy to enjoy other active leisure activities.

Exercise is a planned program of physical activities usually designed to improve physical fitness
with the purpose of increasing physical fitness level. While physical activity is different from
exercise, research shows that both physical activity and exercise can improve one’s well-being.
It should be noted that the protection conferred by being fit is higher than being physically
active.

Stretching exercises are important in improving range of motion around the joint. It helps
individual in performing daily tasks with efficiency. The event effects of stretching exercises are
felt when an athlete suffers an injury or when a person gets older. Exercises that address the
flexibility of a joint will improve muscle coordination, connective tissue elasticity, and overall joint
strength. Flexibility training improves the efficiency of movement.
Resistance training, the primary adaptation from this training is an increase in the ability of the
muscle to generate force or strength. The adaptation of the body to regular resistance exercise
is commonly found in the nervous and musculoskeletal system.

AEROBIC EXERCISE
A regular aerobic exercise will stimulate changes in various organs and tissues of the body but
is more emphasized in the cardiovascular system. These changes help the body adapt to the
increased demands by allowing more oxygen and nutrients to the exercising muscles. Another
important adaptation of the cardiovascular system to aerobic exercise is an enhanced capillary
network toward the working muscles. This adaptation maximizes the ability of the cardiovascular
system to deliver oxygen and nutrients in the entire body. Another set of adaptation happens in
the blood. This adaptation helps improve blood flow to working muscles as well as regulates
temperature during exercise.

The health-related components of fitness include aerobic capacity, muscular strength, muscular
endurance, flexibility, and body composition. These components are important in preventing
injuries and noncommunicable diseases such as heart disease and cancer.
1. Aerobic Capacity- ability of the heart, lungs, and blood vessels to supply oxygen and
nutrients to the working muscles efficiently in order to sustain prolonged rhythmical
exercises.
2. Muscular Strength- ability of the muscle to generate the greatest force.
3. Muscular Endurance- ability of the muscle to resist fatigue when performing multiple
repetitions of a submaximal load.
4. Flexibility- ability to move a joint without pain over its entire range of motion.
5. Body Composition- refers to the total make-up of the body using the concept of two
component model: the lean body mass and the body fat.

TYPES OF EXERCISES
An exercise program can consist of several exercises. Exercises are repetitive movements that
aim to improve one or more components of fitness. Exercises are generally classified as aerobic
exercise, resistance exercise, or stretching exercise.
1. Aerobic exercise- it involves large muscle groups that perform rhythmic and continuous
movement for a prolonged period of time in order to improve aerobic capacity.
2. Resistance Exercise- it requires the muscle to contract against an external load.
3. Stretching Exercise- it increases the elasticity of muscles and tendons surrounding the
joint in order to improve flexibility.
All these exercises are incorporated in the exercise program, which is a detailed plan of the
work that the individual has to perform to achieve his/her fitness goals.

HEALTH-RELATED FITNESS (HRF)

Health-related fitness is composed of the following components:
 1. Body Composition- also known as body fat percent. It refers to the ratio between lean
body mass and fat body mass.
2. Muscular Endurance tests- also measure muscular strength. In these tests, the
weights are lower and therefore the repetitions are higher (as compared to muscular
strength tests).
3. Cardiorespiratory Endurance- tested indirectly using estimation.
4. Muscular Strength-refers to the greatest amount of force that can be generated from a
single maximal effort.
5. Flexibility- refers to the range of motion of a joint.

BARRIERS TO PHYSICAL PARTICIPATION AND ONE’S DIET

A student can be limited from engaging in physical activity for several reasons.
 There might be previous injuries that impair the student’s movement.
 Engaging in these preferred forms of activities is a bit pricy, there are expenses involved
such as the purchase of uniforms and equipment, transportation, and the actual training
fee itself.
 Student’s schedule is also a factor to consider. Priorities, such as studies and family life,
may also impede a student from participating in activities.
Barriers to a proper diet are the following:
o Lack of self-discipline
o Insufficient time to prepare your own food
o Limited budget
o Limited options

EXPLAIN: Q & A!
Instruction: Answer the following questions.
1. What are the benefits of becoming active and being physically fit?
______________________________________________________________________
______________________________________________________________________
______________________________________________________________________
2. What types of exercises can be performed to derive these health benefits?
______________________________________________________________________
______________________________________________________________________
______________________________________________________________________
3. How important is stretching exercise in improving performance?
______________________________________________________________________
______________________________________________________________________
______________________________________________________________________
4. What changes or adaptations will occur as a result of aerobic exercise?
 ______________________________________________________________________
______________________________________________________________________
______________________________________________________________________
5. Among the various adaptations to aerobic exercise, resistance exercise and stretching
exercise, which one is the most important adaptation for you? Why?
______________________________________________________________________
______________________________________________________________________
______________________________________________________________________
EXTEND: DOCUMENTATION
Instruction: Using your social media accounts, interview a physical active person that you
know. Ask the interviewee for information on the following areas listed below. Write a narrative
about the interview and report your findings to the teacher. Include areas you think the individual
can work on and personal lessons learned from the interview. Your interview must be in a form
of video documentation.
1. Reasons for adopting a healthy lifestyle
2. Benefits acquired from the change
3. Barriers he/she experienced
4. Details of his/her exercise program
5. Ultimate fitness goal

EVALUATE: AEROBIC DANCE EXERCISE

Instruction: Make an aerobic dance exercise video that will help you assess your HRF status.
Also, list down below your barriers to physical activity participation and one’s diet while making
the aerobic dance video. The video length must have a minimum of 2 minutes and maximum of
5 minutes. Copy and paste the link of your video and submit it to flare. Your performance will be
graded by rubric.
VI. TOPIC SUMMARY
 Physical activity is one of the major risk factors in developing noncommunicable
diseases such as heart disease and Type 2 diabetes.
 The importance of engaging in various forms of physical activity has been the theme
of hundreds of studies.
 It is now clear that following the prescribed amount of physical activity reduces the
risk of premature death.
 There are several guidelines that were created to help Filipinos in choosing activities
and exercises.
 There are a variety of exercises as well that an individual can incorporate in his/her
exercise program, such as aerobic, resistance, and stretching exercises.
 Each type of exercise stimulates a different adaptive response that will benefit the
physiological and mental well-being of the individual.
 As the individual initiates a new positive behavior, he/she will go through different
stages of change, which entail different obstacles and challenges.

VII. POST-ASSESSMENT
Instruction: Encircle the letter of the correct answer.
1. Health related fitness measures a person's ability to perform physical activities
that require which of the following?
a. Endurance, body composition, and heart rate
b. Endurance, strength, and flexibility 
c. Strength, body composition, and resistance
2. People have excellent aerobic fitness when they can engage in physical activity
for a long time because of their:
a. strong heart, lungs, and clear blood
b. strength, strong bones, and strong muscles
c. dedication, motivation, and endurance
3. The body's proportion of fat, muscle, and bone is__________?
a. Aerobic Fitness
b. Body Composition
4. The ability to do 20 squats with no weight is an example of_________?
a. Muscular Endurance
b. Muscular Strength
5. The ability to ride a bike for a long time is__________?
a. Aerobic Fitness
b. Flexibility
6. The ability to bench press 6 times at a high weight is an example
of________________?
a. Muscular Endurance
b. Muscular Strength
7. The ability to touch your toes is an example of _______________?
a. Aerobic Fitness
b. Flexibility
8. Which of the following decreases body fat?
a. Aerobic Fitness
b. Flexibility
9. Which of the following improves posture, decreases tension, and improves
coordination?
a. Aerobic Fitness
b. Flexibility
10. Which of the following improves cardiovascular and respiratory systems,
increases self-esteem, and helps control weight?
a. Aerobic Fitness
b. Flexibility
11. Which of the following increases the number of calories per day that you burn,
increases bone density, prevents injuries, and increases lean muscle mass?
a. Muscular Strength and Endurance b. Aerobic Fitness
12. The ability to perform moderate to vigorous levels of activity, and to respond to
physical demands without excessive fatigue
a. Exercise
b. Physical activity
c. Physical fitness
13. What is Physical Fitness?
a. Muscles contract to make your body move
b. The ability of the body systems to work together efficiently
c. Having knowledge of fitness
14. How does physical activity benefit the cardiovascular and respiratory systems?
a. increases lungs capacity to hold air
b. increases heart rate to make heart muscle stronger
c. the heart becomes more efficient at pumping blood 
d. all of the above
15. One of the benefits physical activity has on the mental and emotional health is
a. It helps strengthens your bones
b. It can help improve your mood 
VIII. REFERENCES
 World Health Organisation. (2002). “Physical Activity and Health”. Fifty-fifth World
Health Assembly, Document WHA55.23. WHO, Diet, Geneva. Published at
https://334.edb.hkedcity.net/doc/eng/framework1/pe.pdf
 Fernando-Callo, Lualhati; Dajime, Peter F. “Physical Education and Health
Volume I”. Published at Rex Book Store.
 Gialogo, Ryan C.; Gialogo, Richardson C. “Fit for Life” The K to 12 Physical
Education and Health Textbook. Published at Phoenix.
LESSON 2 - FITT GOALS

I. CONTENT STANDARD
The learner:
 demonstrates understanding of fitness and exercise I optimizing one’s health as a habit;
as requisite for physical activity assessment performance, and as a career opportunity.
II. PERFORMANCE STANDARD
The learner will be able to:
 lead fitness events with proficiency and confidence resulting in independent pursuit and
in influencing other positively.
III. MOST ESSENTIAL LEARNING COMPETENCY
 Sets Frequency Intensity Time Type (FITT) goals based on training principles to achieve
and/or maintain health-related fitness (HRF).
IV. SPECIFIC COMPETENCY
In this lesson, the students are expected to:
1. explain the concept and significance of exercise program;
2. identify and perform the physical fitness goals;
3. recognize the value of FITT principle through a fitness/sports activity vlog that will inspire
people to be fit and healthy.

V. PRE-ASSESSMENT
Instruction: Encircle the letter of the correct answer.
1. The F.I.T.T. Principle... 
a. Fitness - Impact - Training – Target
b. Frequency - Intensity - Time – Type
c. Fast - Improvement - Training - Tips
2. How long do you exercise?
a.  Time
b. Frequency
c. Intensity
3. The kind of exercise that you do in order to achieve the results you want?
a. Time
b. Type
4. Sports training should be adjusted according to each athlete's characteristics and
needs, such as age, gender, rate of progress, and previous experience.
a. Overload Principle
b. Reversibility Principle
c. Recovery Principle
d. Individualization Principle
5. This principle dictates that athletes need adequate time to recuperate from training
and competition.
a. Balance Principle
b. Recovery Principle
c. Specificity Principle
6. This principle dictates that athletes lose the beneficial effects of training when they
stop working out. 
a. Reversibility Principle 
b. Progression Principle
c. Overload Principle
7. A method for safely increasing aspects of your workout without hurting yourself. 
a. Intensity
b. Frequency
c. F.I.T.T. Formula
8. You can improve or maintain how well heart and lungs work by applying the FITT
principle for ___________?
a. muscular endurance
b. muscular strength
c. cardiorespiratory endurance
9. Cardiorespiratory endurance is best described as the ability of the ___________?
a. heart and lungs to work efficiently to supply oxygen to the muscles
b. joints and bones to move through a full range of motion
c. muscles to work over a long period of time
10. If you are walking at a pace that causes your heart to beat less than 50% of its
maximum heart rate, which FITT principle variable do you need to change to improve
your cardiorespiratory endurance?
a. Frequency
b. Intensity
 PRINCIPLES OF EXERCISE
TRAINING

I. LESSON PLAN
EXERCISE PROGRAM
DESIGN

PARTS OF AN EXERCISE
FITNESS LEVEL
PROGRAM

Fitness standards are higher than health standards. People can get fit by becoming more
active. However, you need to practice caution because doing more is not exactly doing it
right. Map shows how help you improve and sustain your improvements while avoiding
injuries.

CORE CONTENTS

ENGAGE: GUESS WHAT?

Instruction: Guess the name of each photo and write it down on the space provided.
 ________________________ _________________________

________________________ _________________________

EXPLORE: ACQUISITION OF KNOWLEDGE AND SKILLS!

Effective training takes time and patience. If one adheres to the proper principles of training,
results will definitely be seen. Performance will be improved, and physiological changes will
occur as well.
A proper program of exercise keeps in mind several principles of training:
1. Overload Principle- relies on the premise that to improve, the muscle must produce
work at level that is higher than its regular workload. With the overload principle, the
FITT goals are adjusted. FITT stands for Frequency, Intensity, Time, and Type.
Frequency- refers to how often the exercise is done.
Intensity-refers to how hard the activity or exercise is.
Time- refers to the duration or how long the exercise will take.
Type- refers to the kind of activity or exercise to engage in.
2. Progression Principle- the body adapts to the initial overload, the overload must be
adjusted and increased gradually.
3. Recovery Principle- adaptation to physical activity occurs gradually and naturally, but
time must be allowed for the body to regenerate and build.
4. Reversibility Principle- the body will not be able to maintain levels of fitness without
maintaining exercise. Muscular atrophy or the shrinking of muscles occur.
 5. Specificity Principle- states that each form activity would produce different results. This
means that if one has specific gains in mind, one must aptly plan and execute activities
that would target those goals.
6. Variation Principle- adaptation can be maximized by varying physical activity.
7. Individualization Principle- no two people are truly alike. Each individual has a certain
unique set of physical characteristics.
8. Maintenance Principle- exercise must be regular to stay fit and healthy.

FITNESS LEVEL
An exercise program is easy to design if one knows where to begin. There are several basic
tests that can be performed to evaluate health related-fitness level.
1. One Mile Run- is a popular test to assess cardiovascular endurance. You can combine
walking and running if you are unable to complete the distance by running. Make sure to
do warm-up exercises and stretching before the actual test to avoid injuries. The goal is
to finish the distance with the fastest time possible.
2. One Minute Push-up- assesses muscular fitness of the muscles in the upper torso. The
test should be performed with another person who will check the form and count the
number of correct repetitions.
3. One Minute Curl-up- aims to assess the muscular fitness of the muscles in the
abdominal area. The test should be performed in pairs and with the correct technique.
4. Sit and Reach- evaluates the flexibility of the hip and the hamstring area. the test should
be performed with another person who will check and form and record the score in every
trial.
5. Body Mass Index- is a widely accepted tool to evaluate body composition. The score
reflects how heavy the person is, relative to his/her height. Two measurements need to
be taken to compute the BMI: height and weight. Convert the height measurement into
meters and the weight into kilograms. Divide the weight by the square of the height to
obtain the body mass index.
6. Waist Girth- is an important tool to assess the relative amount of fat in the abdominal
region. The tape measure is positioned around the abdominal region, level with the
navel. The measurement is made while the student is standing and wearing light
clothing.

PARTS OF AN EXERCISE PROGRAM

An exercise workout has three components: warm-up, exercise load, and cool down. The
exercise load is the programmed activity that would elicit beneficial adaptations when performed
regularly. A warm-up is essential prior to the actual workload as it prepares the body for more
strenuous activity. It increases blood flow to the working muscles without an abrupt increase in
lactic acid accumulation. The warm-up starts with:
 o General multi-joint movements such as jogging or skipping to increase over-all body
temperature.
o Followed by dynamic stretching exercises to active the neuromuscular units and improve
coordination and proprioception.
o Last part of the warm-up is a series of specific movements that mimic the actual activity.

Flexibility exercises increase the range of motion by lengthening the muscle and tendons
surrounding the joint. There are different types of stretching exercises:
 Dynamic Stretches- are flexibility exercises that emphasize on the active range of
motion and are performed without holding the joint for a period of time.
 Static Stretches- are exercises that hold the joint in a stationary position for a period of
time.
EXPLAIN: Q & A!
Instruction: Answer the following questions.
1. How do I evaluate my fitness level?
______________________________________________________________________
______________________________________________________________________
______________________________________________________________________
2. Why is it necessary to include a warm-up and a cool down in an exercise routine?
______________________________________________________________________
______________________________________________________________________
______________________________________________________________________
3. Why are dynamic stretches better than static stretches during warm-up?
______________________________________________________________________
______________________________________________________________________
______________________________________________________________________

EXTEND
Activity 1: Fitness Tests
Instruction: Perform the fitness tests described earlier in the lesson. Write the scores and rate if
you are in the optimal range or below the optimal range.
Rating (within or below
Fitness Component Score
Optimal range
Aerobic Capacity
Muscular Endurance
Muscular Strength
Flexibility
Body Composition

Activity 2: Goal Setting

Instruction: Identify possible short-term and long-term goals based on the results of the fitness
assessment. Short-term goals should be achievable within 3 months while long-term goals take
6 months or more. Prioritize the goals and write them on the fitness contract found in Activity 3.
 Fitness Component Short-term Goal Long-term Goal
Aerobic Capacity
Muscular Endurance
Muscular Strength
Flexibility
Body Composition

Activity 3: Fitness Contract

I have realized that my sedentary behavior may lead to several lifestyle diseases and I am
determined to adopt an active lifestyle. I will follow my exercise program starting on
___________ and I intend to keep it until I achieve the following goals:

Short-term Goals
Target Date: _______________________
1. ____________________________________________________________________
____________________________________________________________________
____________________________________________________________________
Target Date: _______________________
2. ____________________________________________________________________
____________________________________________________________________
____________________________________________________________________
Target Date: _______________________
3. ____________________________________________________________________
____________________________________________________________________
____________________________________________________________________
These short-term goals will help me achieve my long-term goal:
Target Date: _______________________
__________________________________________________________________________
__________________________________________________________________________
With the help of my partner _________________, I intend to improve my health by adopting
an active lifestyle.

EVALUATE: FITNESS/SPORTS VLOG

Instruction: You will choose from the following Fitness/Sports Activity below and make your
own vlog. The vlog must have a creative, meaningful and fun activity that will surely encourage
your classmates and teacher inspire to be fit and healthy. FITT principle must apply to your vlog.
Your video length must have a minimum of 10 minutes and maximum of 15 minutes.

Fitness/Sports Activity
1. A-thons (walkathon, Zumba, dance)
2. Tournaments (volleyball, badminton, table tennis, etc.)
3. Fitness Challenge
You can invite your siblings or relatives to join your fitness vlog as long as you and them are in
the same house or barangay.

VI. TOPIC SUMMARY

 Exercise is a form of stress that needs to be taken in controlled doses to develop
fitness level. In excess, it can lead to overuse injuries.
 The Principles of Overload, Progression, Specificity, Individuality, and Reversibility
provide guidelines on how to make the training program safe and effective.
 The individual should take precautions before engaging in any strenuous exercise
program by taking a Pre-Participation Screening and designing a personalized
exercise program.
 The Pre-Participation Screening will help detect any medical condition or disorder
that might be worsened by strenuous exercise.
 The screening will also give the individual an idea of his/her fitness level and identify
inherent muscle imbalances.
 The individual should also take time to list his/her fitness goals and plan the
exercises that will be incorporated in the training program.
 He/she is encouraged to use the FITT principle in designing a personalized training
program.
 It is recommended that a structured warm-up and cool-down program should be
incorporated in the training program as well.

VII. POST-ASSESSMENT
Instruction: Encircle the letter of the correct answer.
1. The F.I.T.T. Principle... 
a. Fitness - Impact - Training – Target
b. Frequency - Intensity - Time – Type
c. Fast - Improvement - Training - Tips
2. How long do you exercise?
a.  Time
b. Frequency
c. Intensity
3. The kind of exercise that you do in order to achieve the results you want?
a. Time
b. Type
4. Sports training should be adjusted according to each athlete's characteristics and
needs, such as age, gender, rate of progress, and previous experience.
a. Overload Principle
b. Reversibility Principle
c. Recovery Principle
d. Individualization Principle
 5. This principle dictates that athletes need adequate time to recuperate from training
and competition.
a. Balance Principle
b. Recovery Principle
c. Specificity Principle
6. This principle dictates that athletes lose the beneficial effects of training when they
stop working out. 
a. Reversibility Principle 
b. Progression Principle
c. Overload Principle
7. A method for safely increasing aspects of your workout without hurting yourself. 
a. Intensity
b. Frequency
c. F.I.T.T. Formula
8. You can improve or maintain how well heart and lungs work by applying the FITT
principle for ___________?
a. muscular endurance
b. muscular strength
c. cardiorespiratory endurance
9. Cardiorespiratory endurance is best described as the ability of the ___________?
a. heart and lungs to work efficiently to supply oxygen to the muscles
b. joints and bones to move through a full range of motion
c. muscles to work over a long period of time
10. If you are walking at a pace that causes your heart to beat less than 50% of its
maximum heart rate, which FITT principle variable do you need to change to improve
your cardiorespiratory endurance?
a. Frequency
b. Intensity

VIII. REFERENCES
 Fernando-Callo, Lualhati; Dajime, Peter F. “Physical Education and Health
Volume I”. Published at Rex Book Store.
 Gialogo, Ryan C.; Gialogo, Richardson C. “Fit for Life” The K to 12 Physical
Education and Health Textbook. Published at Phoenix.
 LESSON 3 - FITNESS ACTIVITIES

I. CONTENT STANDARD
The learner:
 demonstrates understanding of fitness and exercise I optimizing one’s health as a habit;
as requisite for physical activity assessment performance, and as a career opportunity.
II. PERFORMANCE STANDARD
The learner will be able to:
 lead fitness events with proficiency and confidence resulting in independent pursuit and
in influencing other positively.
III. MOST ESSENTIAL LEARNING COMPETENCY
 Engages in moderate to vigorous physical activities (MVPAs) for at least 60 minutes
most days of the week in a variety of settings in-and out of school.
 Analyzes physiological indicators such as heart rate, rate of perceived exertion and
pacing associated with MVPAs to monitor and/or adjust participation or effort.
IV. SPECIFIC COMPETENCY
In this lesson, the students are expected to:
1. discuss the concept of fitness activities;
2. examine the heart rate using the two methods;
3. create a comic book or brochure that will express the idea of aerobic, resistance and
flexibility exercise program.

V. PRE-ASSESSMENT
Instruction: Encircle the letter of the correct answer.
1. What does the M in MVPA stand for?
a. Maximum
b. Minimum
c. Moderate
2. How much moderate physical activity is recommended for children each day?
 a. 60 minutes
b. 45 minutes
c. 30 minutes
3. What is a good example of moderate physical activity?
a. Washing the dishes
b. Walking briskly
4. Which of these are safety tips for vigorous physical activity?
a. Warm up
b. Cool down
c. Use safe equipment
d. All of the above
5. What is an example of vigorous activity?
a. Basketball game b. Playing Catch
6. During vigorous activity the participants heart rate _____________?
a. Increases b. Decreases
7. What is intensity?
a. taking a break when exercising
b. playing outside with a friend
c. how hard you work to do an activity
8. The ability to perform moderate to vigorous levels of activity, and to respond to
physical demands without excessive fatigue.
a. Aerobic exercise
b. Physical fitness
c. Physical activity
9. How does physical activity benefit the cardiovascular and respiratory systems?
a. increases heart rate to make heart muscle stronger
b. increases lungs capacity to hold air
c. the heart becomes more efficient at pumping blood
d. all of the above
10. All of the following are considered exercises that can improve your flexibility
except_______________?
a. running
b. jogging
 FINDING THE
HEART RATE

RATE OF
ZONE
PERCEIVED
TRAINING
EXERTION

I. LESSON PLAN

FITNESS
MODERATE
CALIBRATIO TO
N OF THE VIGOROUS
RPE PHYSICAL
ACTIVITY

FLEXIBILITY RESISTANCE
TRAINING TRAINING
 Map shows how to use the heart rate and the rate of perceived exertion, and pacing to
regulate one’s effort in exercise. An exercise performed at moderate to vigorous intensity
will elevate the heart rate and breathing significantly.

CORE CONTENTS

ENGAGE: DAILY PHYSICAL ACTIVITY LOG

Instruction: Prepare an activity log for each day of the week. The activities listed on the table
are performed from the time you wake up to the time you sleep. Record the number of minutes
or hours spent sitting down, standing, walking leisurely, and exercising/playing in moderate to
vigorous intensity. Compute the estimated total energy expenditure from physical activities
using the formula below.
Time Spent/Calories Burned on Physical Activities
Activity Mon Tue Wed Thu Fri Sat Sun
Sitting
Standing
Walking
Moderate
Activity
Vigorous
Activity

Estimated Kilocalories Per Minute

Sitting:
Calories burned = 0.0175 x Weight in Kilograms
Standing:
Calories burned = 0.0210 x Weight in Kilograms
Walking Leisurely:
Calories burned= 0.0525 x Weight in Kilograms
Moderate Intensity Exercise:
Calories burned= 0.1400 x Weight in Kilograms
Vigorous Intensity Exercise:
Calories burned= 0.2100 x Weight in Kilograms

EXPLORE: ACQUISITION OF KNOWLEDGE AND SKILLS!

According to the Philippine National Guidelines on Physical Activity, adolescents should engage
in a total 60 minutes of moderate to vigorous physical activities every day. A higher heart rate
implies that the activity is more intense. One of the best ways to set the correct intensity of an
exercise is by computing the target heart rate (THR).

FINDING THE HEART RATE

Accurate measurement of exercise heart rate is crucial in monitoring exercise intensity.
Although digital heart rate monitors are available and are reasonably accurate, performing pulse
rate measurement is still encouraged.
Proper pulse rate measuring techniques are done at the following:
1. Apical Site- this 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.
2. Carotid Pulse Site- this pulse 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 artery at the same time.
3. Radical Pulse Site- the pulse is taken from the radial artery at the wrist, in line with the
thumb, using the tips of the pointer and middle fingers.
4. Temporal Pulse Site- this pulse can sometimes be obtained from the left or right temple
with light pressure from the tips of the pointer and middle fingers.

Intensity of activity is measured by the percentage of the maximum heart rate (maxHR) during
exercise, which literally means the maximum number of times the heart contracts in one minute.
An easy formula to determine your maximum heart rate, based on your age, is called the
Prediction Equation:
ADJUSTED MAXHR FORMULA = 220-your age
However, this only gives you an estimate, as the maximum heart rate actually varies for different
people. The aging factor affects this formula and maxHR decreases as one gets older. A more
accurate measure of the heart rate is known as the maximal stress test. This test makes use of
a treadmill or exercise bike. Another accurate way to measure the heart rate is through heart
rate monitors, that use either watches or chest straps attached with devices that measure one’s
heart rate and calculates its percentage against your maxHR.

RATE OF PERCEIVED EXERTION

The Rate Perceived Exertion (RPE) can measure exercise intensity and can be combined with
the Prediction Equation. A number is assigned to coincide with the subjective feelings of
exercise exertion (from 1 to 10). Based on the given number (RPE), there is an assigned ratio
scale. The higher the number given by the exerciser, the higher the level of exertion is. To use
this text, the exerciser is asked the approximate level of his/her exertion between 1 and 10. The
table of equivalent is as follows:
RPE Approximate Level of Exertion
1 10% No exertion
2 20% Very very week
 3 30% Very weak
4 40% Weak
5 50% Moderate
6 60% Somewhat strong
7 70% Strong
8 80% Very strong
9 90% Very very strong
10 100% Maximal exertion

If the student gives a number of 5, for example, it garners an exertion level of 5, which means
that he/she would more or less, be at his/her 50% personal maxHR. This value can then be
compared to the Prediction Equation, which is based on the student’s age. A simple way of
determining the maxHR is through this formula.
220-age (for example, 20 years old) = 200 (maxHR of the student)
RPE= 5 (exertion= 5, or approximately 50% heart rate)
Therefore, at the rate the student is exercising, the heart rate should be 100 bpm (beats per
minute).

CALIBRATION OF THE RPE

To calibre this, the actual heart rate of the student must be checked (check pulse, count how
many beats are there in 15 seconds and multiply by 4; or check, the pulse for 30 seconds and
multiply by 2; or, just count the total number of beats in an actual minute). Whatever the heart is,
that would be his or her 50% maxHR. The Prediction Equation can then be adjusted.

ZONE TRAINING
There are four heart rate zones in aerobic training. These are the moderate aerobic zone, the
weight management zone, the aerobic fitness zone, and the peak aerobic performance zone.
1. Moderate aerobic zone uses a minimum of 50% maxHR to 59%. This is an introductory
zone to start a program for sedentary people who want to improve their fitness.
2. The weight management zone uses 60% to 70% maxHR. In this type of exercise level,
fat is burned using moderate intensity that can be prolonged.
3. The aerobic fitness zone uses 70% to 80% maxHR. This level is for active people who
have already undergone physical activity using the lower zones (under 70%) for several
weeks.
4. The peak aerobic fitness zone, using 80% to 90% maxHR, is only suggested for elite
athletes who have already progressed to handle this level of zone training. This zone is
for athletes who are at the stage of improving their anaerobic threshold. Working in this
zone, one can train to switch between aerobic and anaerobic energy systems by varying
intensity or pace.

MODERATE TO VIGOROUS PHYSICAL ACTIVITY

Using the fit PRINCIPLE, a student can only manipulate the intensity and time or activity in a
regular PE session. The frequency and type aspects are determined by the school and
curriculum. If there are only two PE sessions in a week, then the student may, with initiative,
engage in physical activity in other days to increase frequency. Using the tools previously
mentioned, such as the Prediction Equation, RPE, zone training, the student can adjust the level
of intensity and time to meet his or her training goals. With moderate goals of fitness, one can
train in the moderate aerobic zone or the weight management zone. With vigorous goals or
fitness, one can adjust to train in the aerobic fitness zone or even to the peak aerobic
performance zone.

RESISTANCE TRAINING
The musculoskeletal structures of children and adolescents are susceptible to injuries if the
workload is more than what their bodies can tolerate. Expert agree that children and
adolescents will benefit greatly from a well-designed and supervised resistance training
program. A well-designed program will provide adequate stimulus for the development of
musculoskeletal structures. Studies show that resistance training increases bone density in
adults and adolescents. The resistance training program for children and adolescents should be
properly planned and taught. It is necessary that the fitness expert supervise the exercise
session and ensure that the child performs the correct technique.

There are several forms of resistance training programs and each one creates a unique
adaptation on the individual muscle fiber. Resistance training programs are commonly
classified based on the goal of the individual. A strength program emphasizes in increasing
the force production capability of the muscle. An endurance program is characterized by high
repetitions because it emphasizes on the ability of the muscle to resist fatigue. A hypertrophy
program emphasizes on increasing muscle size without being concerned with increasing
strength. A power program trains the muscle to increase speed and explosiveness of
movement.

FLEXIBILITY TRAINING
Flexibility is the available range of motion for each joint. It varies from joint to joint and from
person to person. Flexibility can be classified as active which implies that the limb is moved
through muscle action or passive when the limb is moved by an external force. Some joints
have limited range of motion (i.e., vertebral joints) while some joints have the ability to move
along different planes (i.e., shoulder joints).

Aside from joint structures, other factors influence the flexibility of the joint. It is common
knowledge that flexibility changes as an individual grows older. The growth spurt experienced
during puberty negatively affects flexibility as the muscles are not able to lengthen at the same
rate as bone growth.

EXPLAIN: Q & A!
Instruction: Answer the following questions.
1. How is the correct intensity monitored during aerobic exercise?
 ______________________________________________________________________
______________________________________________________________________
______________________________________________________________________
2. Is it safe for people with asthma and heart disease to engage in aerobic exercise?
______________________________________________________________________
______________________________________________________________________
______________________________________________________________________
3. Is resistance training safe for children and adolescents?
______________________________________________________________________
______________________________________________________________________
______________________________________________________________________
4. What type of resistance training program can help increase muscle mass?
______________________________________________________________________
______________________________________________________________________
______________________________________________________________________
5. Will individuals with poor flexibility suffer injuries? What factors contribute to poor
flexibility?
______________________________________________________________________
______________________________________________________________________
______________________________________________________________________

EXTEND: SELF-EVALUATION
Instruction: Compute for your target heart rate using the two methods. Use the formula below
to estimate the Target Heart Rate and record the upper limit and lower limit for each intensity.

Target Maximum Heart Rate (MHR) Method:

1. Estimated Maximal Heart Rate
220-Age= MHR
2. Range for Moderate Intensity Exercise
55% x MHR = Lower limit
70% x MHR = Upper limit
3. Range for Vigorous Intensity Exercise
70% x MHR = Lower limit
85% x MHR = Upper limit
Intensity Lower limit Upper limit
Moderate
Vigorous

Target Heart Rate Reserve (HRR) Method:

1. Estimated Heart Rate Reserve
MHR-RHR=HRR
2. Range for Moderate Intensity Exercise
 50% x HRR+ RHR= Lower limit
65% x HRR+ RHR= Upper limit
3. Range for Vigorous Intensity Exercise
65% x HRR+RHR= Lower limit
80% x HRR+RHR= Upper limit
Intensity Lower limit Upper limit
Moderate
Vigorous

Compare and contrast the Target Heart Rates that were computed using the two methods.
Which one would you most likely use? Why?
____________________________________________________________________________
____________________________________________________________________________
____________________________________________________________________________
____________________________________________________________________________

EVALUATE: DIFFERENTIATED ACTIVITIES

Instruction: Choose a sport that can benefit from an aerobic, resistance, and flexibility exercise
program. Determine the movement patterns and muscles used in the chosen sport or activity.
Design an appropriate aerobic, resistance, or stretching routine that can improve performance in
the activity. Share your program with others through any of the following medium.
1. Brochure/Newsletter
2. Comic Book

VI. TOPIC SUMMARY

 The energy used during exercise comes from various sources, depending on
exercise intensity, previous training, and availability of glucose.
 Fats and carbohydrates are broken down and converted into ATP that contains the
energy used for muscular contraction.
 The muscle fibers use anaerobic and aerobic means of producing ATP from glucose
and fat.
 The ability of the body to produce ATP changes as a result of aerobic exercise and
resistance exercise.
 The adaptation to aerobic exercise and resistance exercise is monitored by
computing the target heart rate.
 The intensity of resistance exercise is monitored by estimating the 1RM. The
frequency and duration of exercise, on the other hand, should be adjusted (i.e.,
volume) will also be depend on the type of training program.
 Flexibility exercises should be incorporated in the training program as well.

VII. POST-ASSESSMENT
Instruction: Encircle the letter of the correct answer.
 1. What does the M in MVPA stand for?
a. Maximum
b. Minimum
c. Moderate
2. How much moderate physical activity is recommended for children each day?
a. 60 minutes
b. 45 minutes
c. 30 minutes
3. What is a good example of moderate physical activity?
a. Washing the dishes
b. Walking briskly
4. Which of these are safety tips for vigorous physical activity?
a. Warm up
b. Cool down
c. Use safe equipment
d. All of the above
5. What is an example of vigorous activity?
a. Basketball game b. Playing Catch
6. During vigorous activity the participants heart rate _____________?
a. Increases b. Decreases
7. What is intensity?
a. taking a break when exercising
b. playing outside with a friend
c. how hard you work to do an activity
8. The ability to perform moderate to vigorous levels of activity, and to respond to
physical demands without excessive fatigue.
a. Aerobic exercise
b. Physical fitness
c. Physical activity
9. How does physical activity benefit the cardiovascular and respiratory systems?
a. increases heart rate to make heart muscle stronger
b. increases lungs capacity to hold air
c. the heart becomes more efficient at pumping blood
d. all of the above
10. All of the following are considered exercises that can improve your flexibility
except_______________?
a. running
b. jogging

VIII. REFERENCES
 Fernando-Callo, Lualhati; Dajime, Peter F. “Physical Education and Health
Volume I”. Published at Rex Book Store.
 Gialogo, Ryan C.; Gialogo, Richardson C. “Fit for Life” The K to 12 Physical
Education and Health Textbook. Published at Phoenix.