HOPE 1 Pasay-PE11-Q2-W4-04
Module 4/Second Quarter/Week4
Stay Healthy During Quarantine: Personal Home Based Exercise Program
PEH11FH-Ii-j-7
Name:_______________________
Section:______________________
Non-Print References:
teacher
https://www.teachpe.com/training-fitness/principles-of-trainin
Very Well Fit
https://www.verywellfit.com/f-i-t-t-principle-what-you-need-for-great-workouts-1231593
INTRODUCTION
This module was designed and written to help you to develop physical competence and knowledge of
movement and safety and your ability to perform in a wide range of activities associated with the
development of an active and healthy lifestyle while staying at home.
OBJECTIVES
1.Explain the importance of medical clearance and its relation to the fitness program
2.Discuss underlying strategies in designing a fitness program
3.Develop a personal at-home fitness program
PRE-ASSESSMENT ACTIVITY
I.Answer the following
1. What are your fitness, health, or well-being goals for “New Normal” stay at the home policy?
________________________________________________________________________________
______________________________
2. What is behind your motivation to work out?
________________________________________________________________________________
________________________________________________________________________________
_______________________________________________________________________________
3.What would you say is your biggest obstacle for reaching your fitness goals?
________________________________________________________________________________
________________________________________________________________________________
________________________________________
LESSON 1: How to Start a Fitness Program
at Home?
Starting your fitness program at home is a good start for a challenging and exciting life during the
quarantine period. At this time of the pandemic issue, our primary individual responsibility is to be
healthy. As with most things in life, there are correct and incorrect ways to go about becoming fit,
lifestyle and practices affect our ways. Personal commitment is the key to successful fitness program
implementation.
In starting a fitness at home program, it is viable to start it by setting the program’s goal and
objectives. These aims and objectives will set a clear direction on the kind of program are to
formulate based on the fitness evaluation of the performer and what to obtain from the program.
Prepared by: Dr. Joana Marie Carina M. Gabunilas 1
Master Teacher II, SHS-PCWHS
HOPE 1 Pasay-PE11-Q2-W4-04
Module 4/Second Quarter/Week4
Stay Healthy During Quarantine: Personal Home Based Exercise Program
PEH11FH-Ii-j-7
Step 1: Setting Goal
The primary goal of every fitness program is wellness that will last a lifetime, especially in this
pandemic issues. A program that brings effective results and can be essential to keep you motivated.
Step 2.Assessing Fitness Needs
After setting a goal, the next essential to find out is the current level of fitness. The current level of
fitness is determined through the assessment result of the health-related components tests
conducted (Q1). The result of the test will be the basis of what kind of fitness program, to begin with.
Step 3.Choosing the Right Activities For the Program
Step 4.Getting Medical Clearance
If you have a pre-existing disease, it is advisable to secure a medical clearance from the physician
before starting or making significant adjustments to any activity program.
Step 5.Planning of the Program
You have to consider the following:
Decide how often the activity is conducted
What exercises to do
How much time to spend in each exercise
When and where to exercise
The Three-Stage of Conditioning
1.Initial Stage
you must be exposed to different physical activities, and learn how to put schedule and time for
the action.
2. Progression Stage
an optimal level of fitness and health is obtained.
3. Maintenance Stage
already established a regular physical activity routine.
Principles of Physical Training
Overload
to put our bodies under additional stress.
Progression
exercise program must be systematic and logical manner.
Specificity
P.A should be specific to you and your sport.
Reversibility
if you stop training, then the improvements you have made will be reversed.
Variance
vary your training to keep you interested and to give your body a different challenge. Individuality
Recovery
our organization take the time to adjust to the physical stress of being active, and thus, allow
adequate time for adaption to occur
2
Prepared by: Dr. Joana Marie Carina M. Gabunilas
Master Teacher II, SHS-PCWHS
HOPE 1 Pasay-PE11-Q2-W4-04
Module 4/Second Quarter/Week4
Stay Healthy During Quarantine: Personal Home Based Exercise Program
PEH11FH-Ii-j-7
EVALUATION
Name:_______________________
Section:______________________
Test I.Encircle the letter of your answer to the following questions/sentences.
1. Which illustrates the meaning of progression?
A. Start fast to improve quickly
B. Start easy and go for a long time.
C. Change from running to tennis
D. Slowly increasing the amount of exercise
2. This term refers to how often you exercise.
A.Intensity B.Frequency C.Duration D.Specificity
3. This term describes how hard you exercise
A.Frequency B.Type C.Time D.Intensity
4.The gradual increase in activity over time
A.Specificity B.Progression
C.Intensity D.Individuality
5.Frequency means:
A. How hard you exercise
B. How long you exercise
C. How often you exercise
D. How fast you exercise
6. The amount of overload needed depends upon it.
A.Sex B.Each Individual
C.Age D.None of the choices
7. A teenager should have______of physical activity every day.
A.20 minutes B.30 minutes
C.40 minutes D.60 minutes
8.Which is an example of moderate physical activity?
A.Golf B.Playing computer games C.Dance Aerobics D.Jogging
9. It refers to the specific event that you will engage in.
A. Principle of Specificity
B. Principle of Progression
C. Principle of Overloading
D. None of the above
10. The exercise program must be systematic and logical manner.
A. Principle of Specificity
B. Principle of Progression
C. Principle of Overloading
D. None of the above
Book References:
Fitness for Life (Health Optimizing Physical Education, Series for Senior High School)
C & E Publishing, Inc. 2016 Authors: Jerome A. Porto, Aida A. Vargas, and Elaine P. Collao
Physical Education and Health 1
J.F.S. Publishing Services, Manila, Philippines 2016 Author: Jun C Alave
Physical Education (H.O.P.E. 1)
Scolaire Publishing 2016 Author: Fernandez Turpio
Parent/s or Guardian Name and
Signature:__________________________
Date Submitted:_______________
Address:____________________________________________
____________________________________________________
Prepared by: Dr. Joana Marie Carina M. Gabunilas 3
Master Teacher II, SHS-PCWHS
HOPE 1 Pasay-PE11-Q2-W4-04
Module 4/Second Quarter/Week4
Stay Healthy During Quarantine: Personal Home Based Exercise Program
PEH11FH-Ii-j-7
4
Prepared by: Dr. Joana Marie Carina M. Gabunilas
Master Teacher II, SHS-PCWHS
