12 SENIOR HIGH SCHOOL

SPORTS TRACK
Quarter 4 – Module 4a-4b
Fitness Testing and Basic Exercise
Programming
Physical Education and Health 4
Alternative Delivery Mode
Quarter 4 – Module 4b: Fitness Testing and Basic Exercise Programming
First Edition, 2021

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Published by the Department of Education

Secretary: Leonor Magtolis Briones
Undersecretary: Diosdado M. San Antonio

Development Team of the Module

Writers: Jumar S. Quibot
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Printed in the Philippines by ________________________

Department of Education –Region VII Schools Division of Negros Oriental

Office Address: Kagawasan Ave., Daro, Dumaguete City, Negros Oriental

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 What I Need to Know

The body is like a machine, it works and performs the way you feed
and maintain it. Being in this track is both an opportunity and a challenge,
for you shall stand well in accordance to how you set your goal towards
wholesome development in the sports you are joined in to. The body does
not provide immediate results; it is always based on hard work and
consistency.
As continuation from the previous module, you shall design your
individualized Training Fitness Program. This will determine the process
and the progress you will achieve in added a few weeks’ time. This
module will allow you to be the manager and programmer of your own
desired FTP.

LEARNING COMPETENCIES:

The learner:
• Realizes the importance of test results as a means to set fitness or
performance goals, formulate exercise programs, and monitor progress.
(SP_FT11-IIa-b-4)

• Devices exercise programs based on set fitness or performance goals,

and fitness test results using the principles of specificity, overload,
progression, individuality, recovery, and variety. (SP_FT11-IIa-b-5)

• Illustrates the proper performance of the exercise. (SP_FT11-IIa-b-6)

• Makes adjustments to training parameters (FITT) according to training

response. (SP_FT11-IIa-b-7)

• Recognizes the value of sound program design and constant monitoring

in the attainment of fitness and performance goals. (SP_FT11-IIa-b-8)

YOUR TARGETS
At the end of the module, you should be able to;
• Determine the principles applied in Training Fitness Program;
• Create and Perform individualized Training Fitness Program; and,
• Validate one’s progress using the improvised tool on Training Fitness
Program.

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 What I Know
PRE-ASSESSMENT. Task 1. Direction: In this activity, you shall make your desired
body goal. List down below all possibilities that you are willing to take to achieve your
desired outcome. Follow the table below. Use a short bond paper, encode it and place
it in a folder. List down as many targets as possible.

The Ideal Me!

Name: Year and Section:

Target/Goal/Possible outcome Proposed Training Methods
Example: Rectus Abdominus • Take daily curl-ups
(abdominal muscle) Enhancement (20 per day -w/progression)
(Twice a day)

What’s In
Read Me!

According to Pruthi, et.al. (2020), “Fitness training balances five elements of

good health. The routine includes aerobic fitness, strength training, core exercises,
balance training, and flexibility and stretching. Muscular fitness is another key
component of a fitness training program. Strength training can help you increase
bone strength and muscular fitness, and it can help you manage or lose weight. It can
also improve your ability to do everyday activities. Aim to include strength training of
all the major muscle groups into your fitness routine at least twice a week”.
Pruthi, et.al. (2020) further explains that most fitness centers offer various
resistance machines, free weights and other tools for strength training. But you don't
need to invest in a gym membership or expensive equipment to reap the benefits of
strength training. With these, hand-held weights or homemade weights such as plastic
soft drink bottles filled with water or sand may work just as well. Resistance bands are
another inexpensive option. Your own body weight counts, too. Try pushups, pullups,
abdominal crunches and leg squats.

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 In addition, the muscles in your abdomen, lower back and pelvis known as your
core muscles help protect your back and connect upper and lower body movements.
Core strength is a key element of a well-rounded fitness training program.
• Core exercises help train your muscles to brace the spine and enable
you to use your upper and lower body muscles more effectively. So what
counts as a core exercise? A core exercise is any exercise that uses the
trunk of your body without support, such as bridges, planks, sit ups and
fitness ball exercises.
• Balance exercises can help you maintain your balance at any age. It's
generally a good idea for older adults in particular to include exercises
to maintain or improve balance in their routine exercises. This is
important because balance tends to deteriorate with age, which can lead
to falls and fractures. Balance exercises can help older adults prevent
falls and maintain their independence. However, anyone can benefit
from balance training, as it can help stabilize your core muscles. Try
standing on one leg for increasing periods of time to improve your overall
stability. Activities such as tai chi can promote balance, too.
• Flexibility is an important aspect of physical fitness, and it's a good idea
to include stretching and flexibility activities in a fitness program.
Stretching exercises can help increase flexibility, which can make it
easier for you to do many everyday activities that require flexibility.
Stretching can also improve the range of motion of your joints and may
promote better posture. Regular stretching can even help relieve stress
and tension.
• Consider stretching after you exercise — when your muscles are
warm and receptive to stretching. But if you want to stretch before a
workout, warm up first by walking or exercising for five to 10 minutes
before stretching. Ideally, you'll stretch whenever you exercise. If you
don't exercise regularly, you might want to stretch at least two to three
times a week after warming up to maintain flexibility. Activities such as
yoga promote flexibility, too.
Moreover, whether you create your own fitness training program or enlist the
help of a personal trainer, your overall exercise plan should include several elements.
Aim to incorporate aerobic fitness, strength training, core exercises, balance training,
and flexibility and stretching into your exercise plan. It isn't necessary to fit each of
these elements into every fitness session but factoring them into your regular routine
can help you promote fitness for life.

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 What’s New
Training Fitness Principles
To possibly enhance one’s physical capabilities, a clearer and detailed view of
Fitness Testing Program should be well planned. The value of which is based on how
an individual aim to accomplish accurate and desired outcome. Many factors are to be
considered in realizing the task and this should be anchored in the existing principles
in fitness program. The FITT should help you decide and plan a SMART Fitness
Testing Program.

Always consider the following principles:

• Specificity- According to Elizabeth Quinn (2019), “the principle
of specificity states that sports training should be relevant and appropriate to
the sport for which the individual is training in order to produce the desired
effect. Essentially, specificity training means that you must perform the skill in
order to get better at it. It is the principle behind that old saying, practice makes
perfect."

Example: An athlete who aims to develop an increase of speed because he/she

is a sprinter, must focus on specific speed training test and cardio workout.
• Overload- According to issaonline.com, “the overload principle is one of the
seven big laws of fitness and training. Simply put, it says that you have to
increase the intensity, duration, type, or time of a workout progressively in order
to see adaptations. The adaptations are improvements in endurance, strength,
or muscle size.”

Example: An individual who aims to see progressive result should incorporate

a leveling load of intensity, duration, type and time.

• Progression- Elizabeth Quinn (2021) explains that, “the principle

of progression states that as your body adapts to your exercise routine, you
have to change it up. This can mean gradually increasing the weight, duration,
or intensity of your weight training in order to see growth.”

• Individuality- Katie Carone (2010) explains that, “the Principle

of Individuality maintains that no two individuals will benefit from exercise
exactly the same way physically or psychologically. Differences in genetics,
age, experience, body size, and health status can all affect the outcomes of a
workout.

• Recovery- An article from https://www.sweat.com/blogs/fitness/muscle-

recovery (2020) suggested that, “after a workout, a snack containing both
carbohydrate and protein can help you to recover more quickly by providing the
nutrients your muscle tissue needs to begin repairing.”

Never abuse your body to the extent that too much pain is felt because
this is not good during the recovery stage. Allow your body to extend its limit as

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 long as it does not provide damage to any part. Remember to give time to rest
and rejuvenate, allowing the body to cope and recharged.

Here are some proven tips to help you get back to training sooner:
✓ Hydrate. Drinking water is essential for post-workout recovery
✓ Grab a post-workout snack
✓ Use a workout supplement
✓ Warm up before resistance training
✓ Make time to cool down
✓ Foam roll and stretch
✓ Elevate your legs
✓ Take a cool bath

• Variety- In nzihf.ac.nz, “Exercise needs to be varied for optimal adaptation to

occur, avoiding boredom, overuse, injury or hitting a plateau. For optimal
change to occur and to decrease the risk of an individual getting bored,
overtraining, getting injured or reaching a plateau, the training must constantly
be varied.”

Matt Skeffington (n.d.) suggested some couple of things you can do to

add variety to your exercises:
a) Increase the number of sets or reps.
b) Increase the duration of the exercise.
c) Decrease the rest between exercises.
d) Increase the resistance.
e) Change the resistance (body-weight, kettlebell, medicine ball, etc)
f) Pause at the top or bottom of exercise.

What is It

Task 2. Directions: Using the data from Task 1, send a video clip to your teacher
while accomplishing the task. (If not possible, submit a daily record of training done at
home. Use the table below. Do this in 1 week after receiving the module.)
Daily Training Log
Date Time of Exercise Type of Exercise Signature of
Student

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 Paige Waehner (2019), introduces the elements of F.I.T.T. and how to change
them for your workout program:
• Frequency: This refers to how often you exercise. Over time, you can add
more frequency to your cardio workouts as you build endurance and get more
comfortable with exercise.
• Intensity: This refers to how hard you're working. As you get started, your focus
will be on cardio workouts at a moderate intensity, or about a level 5 to 6 on a
10-point perceived exertion scale. As you progress, you can gradually change
the intensity levels of your workouts with interval training.
• Time: This refers to how long your workouts are. Your cardio workouts start at
20 to 25 minutes. Each week add a few minutes to your cardio workouts to
progress without working too hard.
• Type: The type of exercise can be walking, running, cycling, etc. It's important
to start out with activities you enjoy, but it's also important to cross-train and
mix things up to keep both your body and mind engaged. Once you establish
an exercise habit, consider trying a variety of activities to keep things
interesting.

What’s More
Additional Readings:
The Types of Exercise You Need
Moreover, Paige Waehner (2020) added that, “Whether your goal is to lose
weight, get healthy, get in better shape, or all of the above”. introduces the three main
components to a good exercise program:
1. Cardio exercise: Cardio can be any activity that gets your heart rate up, from
walking or jogging to cycling or taking a fitness class. Regardless of the
exercise, it is always smart to warm up with 5 to 10 minutes of light cardio.
2. Weight training: You don't have to lift heavy weights or even spend a lot of
time on weight training at first, but you do need to lift. Your muscles will get
stronger and the more muscle you have, the more calories you burn overall,
which helps with losing weight.
3. Flexibility training: You also need to have the flexibility to go through a full
range of motion for each exercise. Stretching increases your flexibility and helps
your body recover after exercise.

Waehner (2020) further emphasizes that there are some people prefer to set a
schedule with days devoted to just cardio or strength training, however, these
exercises can be done on the same day or even combined with high-intensity interval
training (HIIT).

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 Sample Training Workouts
Here are sample workouts to give you a place to start and give you suggestions:
Christine Luff (2020) suggested that, “a fun way to improve speed and
endurance for runners which is the Fartlek”. Fartlek is a Swedish term that means
"speed play," it is a form of interval or speed training that can be effective in improving
your running speed and endurance. Fartlek running involves varying your pace
throughout your run, alternating between fast segments and slow jogs. Many runners,
especially beginners, enjoy fartlek training because it involves speed work, but it is
more flexible and not as demanding as traditional interval training. Another benefit of
fartlek training is that it doesn't have to be done on a track and can be done on all
types of terrain, such as roads, trails, or hills.
Elizabeth Quinn (2021) also suggested the Lactate threshold (LT), also known
as anaerobic threshold, “is the fastest a person can perform aerobic exercise in a
steady state without fatiguing”. She explains that the exercise performed at a higher
intensity above the LT causes blood lactate levels to rise suddenly. Lactate is a by-
product of metabolism and exercise that the body is constantly producing. The lactate
threshold is a point during exhaustive, all-out exercise at which lactate builds up in the
bloodstream faster than the body can remove it. Anaerobic metabolism produces
energy for short, high-intensity bursts of activity (lasting no more than a few minutes)
before the lactate build-up reaches a threshold where it can no longer be absorbed
and, therefore, accumulates. This point is known as the lactate threshold.
In addition, Paige Waehner (2020) suggested the High-intensity interval
training (HIIT), “is a great way to bump up your cardio and strength workouts by
adding intensity, variety, and a calorie-burning boost”. So, what exactly is HIIT
training? It's a type of interval training in which you alternate short, very high-intensity
intervals with longer, slower recovery intervals. This type of exercise forces your body
to become more efficient and use stored energy for fuel, making it a great way to
enhance your fitness level, build muscle, and burn fat.

What I Have Learned

Task 3. Directions: Review the lessons in the module. Then write your reflection in
your PE notebook by completing the unfinished statements below.

I have learned that

___________________________________________________________________
___________________________________________________________________
I have realized that

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___________________________________________________________________
___________________________________________________________________
I will apply
___________________________________________________________________
___________________________________________________________________

What I Can Do

Task 4. Directions: Complete your own Individualized Fitness Training Program by

following the table below. In each type of training, it should have one page each. If the
student targets 2 or more types of training, he/she must have another sheet for
tracking. Number of training days will be set by the teacher while the Training Time
may vary depending on each student. Below are options of Individualized Fitness
Training Program (IFTP) sample table.
Table 1

Individualized Fitness Training Program

Time of
Training
:
Date Specificity Overload Progression Individuality Recovery Variety

Table 2

Individualized Fitness Training Program

Date Frequency Intensity Time Type Signature

Note: Teacher may improvise his/her own IFTP attached to the work week plan and
may provide additional activity to suffice the needs for this module.

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 Assessment
Directions: Read and understand the questions carefully. Write
the letter that best corresponds to your answer in your PE notebook.

1. It helps train the muscles to brace the spine and enable you to use your upper
lower and lower body muscles more effectively.
A. Balance exercise C. Core exercise
B. Body Composition D. Flexibility
2. Fitness training principle that is relevant and appropriate to the sport for which
the individual is training in order to produce the desired effect.
A. Individuality C. Progression
B. Overload D. Specificity
3. This refers to how often you exercise.
A. Intensity C. Time
B. Frequency D. Type
4. It is classified as any activity that gets your heart rate up.
A. Cardio exercise C. Intensity
B. Flexibility D. Weight training
5. A Swedish term that means “speed play” done in a form of interval or speed
training that can be effective in improving running speed and endurance.
A. Fartlek C. Lactate threshold
B. High-intensity interval training D. Static
6. The following are proven tips of recovery principle in fitness training that will
help an individual get back to training, which is not included?
A. Elevate your legs
B. Foam roll and snack
C. Grab a post-workout snack
D. Do not do warm up before resistance training
7. If Mario maintains the principle on “no two individuals will benefit from exercise
exactly the same way physically or psychologically, he is adhering to what
principle?
A. Individuality C. Progression
B. Overload D. Recovery
8. Loyda adheres to the idea that our body is a quick adapting machine, so she
develops varied approaches in her training program, which exactly refers to
what type of principle?
A. Overload C. Recovery
B. Progression D. Variety
9. Here are a couple of simple things you can do to add variety on your exercise,
which is not applicable?
A. Change the resistance
B. Decrease the rest between exercise
C. Pause at the top or bottom of exercise
D. Workout at a rigid pace program with no limitation
10. An athlete forces the body to become more efficient and use stored energy for
fuel, the sport enthusiast is using what type of training workout?
A. Fartlek C. Lactate threshold
B. High intensity interval training D. Cardio workout

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 Additional Activity

Directions: Answer the following questions in your PE notebook.

“QUESTIONS TO PONDER”

1. What are the steps you have taken to accomplish the Individualized
Fitness Training Program?
_______________________________________________________________
_______________________________________________________________
_______________________________________________________________

2. How did you manage your time in accomplishing the task on your IFTP?
_______________________________________________________________
_______________________________________________________________
_______________________________________________________________

Answer Key

Responses may vary Responses may vary Answers may vary

Responses may vary
Answers may vary
What I know What’s In What’s New
What’s More
What I can Do

10.B
Answer may vary 9. D
8. D
Additional Activity 7. A
6. D
5. A
4. A
3. B
2. D
1. C

Assessment

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 REFERENCES
tps://www.verywellfit.com/principle-of-specificity-definition-
3120375#:~:text=The%20principle%20of%20specificity%20states,to%20produce%20the%2
0desired%20effect. Accessed May 4, 2021.
Understanding and Using the Overload Principle | ISSA (issaonline.com) Accessed May 4,
2021.
Principle of Progression in Weight Training (verywellfit.com) Accessed May 4, 2021.
Individuality | Carone Learning | Online PE, Health & Career Classes Accessed May 4, 2021.
Proven Ways to Speed Up Your Muscle Recovery – SWEAT Accessed May 4, 2021.
Exercise Principles | NZIHF Accessed May 4, 2021.
6 Ways to Add Variety to Your Workouts (dynamicsc.com) Accessed May 4, 2021.
Fitness Workouts for Absolute Beginners (verywellfit.com) Accessed May 4, 2021.
How to Set up a Complete Exercise Program (verywellfit.com) Accessed May 4, 2021.
Lactate Threshold Testing and Training (verywellfit.com) Accessed May 4, 2021.
Add Intensity With High-Intensity Interval Training (HIIT) (verywellfit.com) Accessed May 4,
2021.

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 For inquiries or feedback, please write or call:

Department of Education – Schools Division of Negros Oriental

Kagawasan, Avenue, Daro, Dumaguete City, Negros Oriental

Tel #: (035) 225 2376 / 541 1117

Email Address: negros.oriental@deped.gov.ph
Website: lrmds.depednodis.net

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