Health Optimizing

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

ii
 For the learner:
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:

This will give you an ideaIof

What the skills
Need to Knowor competencies you are expected to learn in the module.
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.
This is a brief drill or review
What to help you link the current lesson with the previous one.
I Know
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.
This section provides a brief
What’s Indiscussion of the lesson. This aims to help you discover and understand new
concepts and skills.
This comprises activities for independent practice to solidify your understanding and skills of the topic.
What
What’sis New
It
You may check the answers to the exercises using the Answer Key at the end of the module.
What’s More
This includes questions or blank sentence/paragraph to be filled in to process what you learned from the
lesson.
This section provides an activity which will help you transfer your new knowledge or skill into real life
situations or concerns.
HaveDo
What I Can Learned
This is a task which aims to evaluate your level of mastery in achieving the learning competency.

Assessment
In this portion, another activityActivities
Additional will be given to you to enrich your knowledge or skill of the lesson learned.
This also tends retention of learned concepts.
This contains answers to all activities in the module.

At the end ofAnswer Key you will also find:

this module

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!
 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 well- being. 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

1
 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
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
 Lesson
Engaging in Moderate to Vigorous Physical Activities

1 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
 What’s New

Notes to the Teacher

motivate our learners in exercise activities. It is important to explain well how to perform various exercises and routines to minimize in

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.

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 of the pointer and middle
fingers.
 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, type II diabetes and some
cancers. Examples of aerobic
activities include walking at a
brisk pace, swimming, jogging,
dancing, etc.

[Link]
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.

[Link]
 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.
[Link]
strengthening-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.

[Link]
plyometrics

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

[Link]
resistance-training

Circuit training. muscle groups.

It is when you
alternate between
several exercises
(usually five to 10)
that target different
 [Link]

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.

[Link]

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.

[Link]

 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.

[Link]
  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.
[Link]

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.

[Link]
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

[Link]/
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.

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 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 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
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
a week, Haiven immediately different responses to the
1. develop his muscles through training. Kobe needs to review
lifting weights, whereas his the program being used for
training partner Kobe is not him.
happy because there is no
change in his body.

Hayde goes to the gym Hayde needs some rest

every day and always feels between sessions. She
2. tired of doing it. Lately may also do easy sessions
her weight has been that focus on different
 getting lower, she’s parts of her body. In that
struggling to keep up in class way, her body has enough time
and her body is always sore. to adapt before she trains again.

Amor gained muscle in a Amor needs to work

short span of time since she harder and increase the
3. started lifting weights. After a workload on her weights
week, she noticed that weight because her muscle has already
training didn’t work well on her adapted to the routine.
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 to get on his own. In order to improve
ready for his cycling race his cycling he must cycle
4. coming up soon. However, enough and work on a specific
his cycling times are not training program to get the goal
improving. that he desires.

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

her vacation fitness routine, she sustained the exercise, and her
runs twice week for body already adjusted to the
30 intensity, and was able to
minutes. Before she left, she maintain her fitness even
was running four times a week though she greatly reduced her
for around 40-60 minutes. After total training time.
vacation, she can still run four
5. 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 [Link]-up [Link] knees jog [Link]
6. Jumping jack [Link] circling [Link] raise [Link]-up [Link]

Arm Muscle

Abdominal Muscle
Cardio Respiratory

Leg and glute muscle

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 MUSCULAR BALANCE

Y
ENDURANC STRENGTH
E
  
F 3-5 times a
week 
Daily
Warm-up
Daily for
some
3 times a
week
3-5times a
week
Frequenc  Cool down muscle  Different
y group muscle
 3-4 / week groups

60-90 %  Hold for 15-  15 reps  70-90 %  Hold for

I of maximum 
30 sec.
1-3 reps.
 Body
weight
of 1 rep
max. 
30 sec.
3 reps
Intensity heart rate  1-3 sets  3-4 sets alternatel y
 8-12  8-12 reps Left and
exercises  8- 12 Right foot
exercises

 15-60  30- 60 min.  15- 60  5min.

T min.
continuou s 15 - 20
 Progressive

min.
Progressiv e
 60 sec.
rest after
activity minutes each
Time
 Progressiv e interval

 Zumba  Static  Resistance  Resistance  one leg

T 
Dancing
Running 
stretch
Dynamic 
training
Body
Training

stand
filler
 Cycling Stretch Weight exercise
Type of
 Circuit
Exercise Training

This Fitness Plan is for you:

My Fitness Plan
AEROBIC FLEXIBILITY MUSCULAR MUSCULAR BALANCE
ENDURANCE STRENGTH
 F
Frequency

I
Intensity

T
Time

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
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.

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.

[Link]

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

Answer Key
References

BOOKS

Lualhati Fernando C and Peter Fermin D. [Link] 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

[Link]

[Link]

[Link] hown)+Radial.j

[Link]

[Link]

[Link]
[Link]
For inquiries or feedback, please write or call:
Department of Education - Bureau of Learning Resources (DepEd-BLR) Ground Floor, Bonifac
Meralco Avenue, Pasig City, Philippines 1600 Telefax: (632) 8634-1072; 8634-1054; 8631-498
Email Address: *