Republic of the Philippines
Department of Education
DepEd Complex, Meralco Avenue, Pasig City
STRENGTHENED SENIOR HIGH SCHOOL CURRICULUM
Exercise and Sports Programming
Grade 12
EXERCISE AND SPORTS PROGRAMMING
Course Description:
The course is designed to provide learners with a comprehensive understanding of exercise programming and sports
for fitness. It covers the principles of goal setting, training, functional movement,and periodization while promoting the
development of personalized exercise programs aimed at improving their fitness. Learners will assess their fitness and
personal nutrition and actively participate in physical [Link] the end of the course, learners will also gain the skills
needed to pursue certification and careers in fitness.
NO. OF HOURS: 80 hours
NO. OF HOURS/WEEK: 4 hours
Grade level:12
GRADE 12 – FIRST QUARTER
Content Standard The learners demonstrate understanding of principles of goal setting, training, and functional movement to
design effective training programs for improving health, and fitness.
Performance Standard The learners design fitness training programs applying principles and strategies to meet specific fitness
goals.
LEARNING COMPETENCIES CONTENT
The learners… Pre-participation Screening and Assessment
• PAR Q & You
1. execute pre-participation screening and fitness testing; • Functional Movement Screen
Health and Skills Related Test
Phases of Training
• Warm-up Phase
2. execute the different phases of training to ensure safe o Stretching
engagement in exercise; • Main Workout Phase
o Strength Training
o Endurance
o Conditioning
• Cool-Down/Recovery Phase
3. apply the various principles of exercise training in Principles of Exercise Training
relation to designing a fitness program; • Adaptation, Individualization, Specificity
• Overload, Progression, Reversibility
• Variety, Rest, &Recovery
Energy System
4. differentiate the three energy systems the body uses and • Anaerobic (ATP-CP and Lactic Acid)
how they are utilized in the various forms ofexercise; • Aerobic
Classification of Sports Based on Energy System Use
5. execute the various methods of training; Methods of Training (Principles/Sports Requirements of
Specific Sports)
• Continuous, Interval, Fartlek, Circuit, Weight, Plyometric,
Flexibility, & Resistance
6. analyze the importance of personal nutrition and Nutritional and Hydration Requirements for Exercise and
hydration in relation to exercise and fitness; fitness
• Eating and Hydration Practices for Exercise and Fitness
(Before, During, After Training and Competition)
• FAD Diets
7. conduct a nutritional and hydration assessment using Introduction to Nutritional Assessment
simple techniques or online applications; • Importance of Nutritional Assessment
• Technological Advances
*Suggested Online Nutritional Assessment Applications:
Calorie Counter App, MyNetDiary App, and MyFitnessPal App
* Suggested Simple Techniques for Hydration Assessment:
Urine Color Chart and Body Weight Changes
Establishing SMART Goals Utilizing FITT
8. design a personalized exercise program tailored to Developing Functional Movement
fitness assessments, individual goals, and training • Body Composition
principles to improve overall health, fitness, and sports
• CardioRespiratory Endurance
readiness.
• Muscular Strength and Endurance(Abdominal Stage Test,
Skin Fold Test)
Training Variables
• Sets, Repetitions, Rest, & Load
Culminating Activity for Exercise and Fitness
Suggested presentation of the Output (Personal)
Nutritional Requirements
GRADE 12 – SECOND QUARTER
Content Standard The learner demonstrates understanding of periodization, exercise program design, and the concepts,
principles, techniques, methods, and assessments in fitness and sports-specific training programs to
enhance performance and achieve fitness goals.
Performance Standard The learner designs effective fitness and sports-specific training programs and demonstrates them through
various culminating activities.
LEARNING COMPETENCIES CONTENT
The learners...
Health and Skills Related Test
1. conduct a re-assessment of fitness test;
2. redesign exercise programs based on the assessment Redesigning Fitness Program
results;
Individual, Dual, and Team Sports Exercise Programming
Periodization Cycles
a. Macrocycle
• Preparation, Competition, Transition
3. explain the different components of periodization;
b. Mesocycle
c. Microcycle
• Ordinary Training, Shock Training, Pre-Competition,
Competitive, Rehabilitative
4. participate in culminating activities such as competitions Training Program for Sports for Fitness
and fitness festivals.
5. develop a training program for specific sports utilizing Culminating Activity
periodization principles and participates in culminating - Sports Skills Competition
activities such as competitions and fitness festivals to - Mini-Tournament
apply the training. - Fitness and Sports Festival (Presentation of Final Output)
Use the GRASPS Model:
Suggested output: Portfolio, Short film, Vlog, Video
GLOSSARY:
Adaptation-Practicing frequently and consistently is important for improving performance.
Aerobic energy system provides energy for low-intensity physical activities that last from two minutes to a few hours.
Anaerobic Lactic- is also known as the glycolytic energy system, an energy system that supplies energy for medium to high
intensity physical activities.
ATP-CP is a dominant source of muscle energy for high-intensity physical activities.
Agility- The ability to change direction and position while maintaining control.
Balance- The ability to maintain your body's position while at rest or in motion.
Body composition- The ratio of fat compared to muscle and bone.
Cardiovascular endurance- The ability to efficiently take in oxygen and distribute it to the body.
Circuit training involves rotating through moderate-intensity exercises with little to no rest.
Conditioning- The main part of your exercise session
Continuous training is a form of exercise that is performed at a 'continuous' intensity throughout and doesn’t involve any
rest periods.
Cool-down- Brings your body back to a normal state after exercise
Coordination- The efficiency of movements as different parts of the body work together
Continuous training is a type of exercise that involves performing repetitive movements at a constant intensity without rest
periods.
Energy System- a combination of physical and societal elements that convert energy resources into usable forms
Fartlek training is a kind of running training that involves random variations in speed and intensity, alternating between
bursts of sprinting and slower ‘recovery’ jogging.
Flexibility- The range of motion around a given joint.
Flexibility training refers to the ability of muscles, joints, and soft tissues to move through an unrestricted, pain-free range
of motion.
Fueling for performance is the act of eating specific foods or supplements during specific time windows to help maximize
performance and support recovery in a certain activity.
Health-Related Fitness- is characterized by moderate to vigorous physical activity. Health-related fitness activities can be
integrated into everyday activities that are often characterized as lifetime activities.
Hydration – replacing the body fluids lost through sweating, exhaling, and eliminating waste.
Individualization- training programs should be customized to the specific needs and abilities of each individual.
Interval training is a training method that involves alternating periods of high and low-intensity exercise.
Load- a variable that refers to the amount of weight or resistance assigned to an exercise set and is considered a critical
aspect of resistance training.
Macrocycles - These are the big-picture planning cycles. They typically span a longer period, such as a year, before a
competition. However, they can span longer periods, such as 4 years, for athletes competing in the Olympic games.
Mesocycles - These tend to be 4–6-week cycles within the macrocycle. For example, they typically involve 3 weeks of
progressive-intensity training followed by a week of lower-intensity training.
Microcycles - These are short-duration cycles within the mesocycle. They tend to last a week. They can vary in intensity on
the different training days of the week.
Muscular strength- The amount of force a particular muscle group can produce in one effort.
Muscular endurance- The ability to continuously use a particular muscle group against resistance.
Nutritional requirements are the levels of particular nutrients in the lowest amount that is necessary to maintain a person
in good health.
Nutrition is the study of nutrients in food, how the body uses them, and the relationship between diet, health, and disease.
Overload- Work the body or a specific area with a greater workload than normal.
Periodization is the deliberate manipulation of training variables to optimize performance for competition, prevent
overtraining, and progress performance.
Physical Activity Readiness Questionnaire (PAR-Q) and You- is a self-screening tool that helps identify health conditions
that could make exercise dangerous or difficult.
Physical Fitness- the ability of your body systems to work together efficiently to allow you to be healthy and perform
activities of daily living.
Plyometric training, also known as jump training, is a type of exercise that uses speed and force to build muscle power.
Power- The ability to exert force quickly or repeatedly.
Progression- Gradually increase the workload to continue improving.
Principles of Exercise Training- guidelines that help ensure effective training and positive results.
Reaction time- The ability to respond to a stimulus quickly.
Recovery - Allow enough time to recover between training sessions
Redesigning- is to revise in appearance, function, or content.
Repetition- The number of repetitions you perform.
Rest period- The amount of time you rest between sets.
Resistance training increases muscle strength by making your muscles work against a weight or force.
Reversibility- Missing training sessions can set you back more than one week.
Sets- The number of repetitions you perform in a group.
Shock Training - is a method that uses the kinetic energy of falling weight which creates a compulsory muscle tension. This
tension is brought on because of the collision between the body and the ground or the device and the body
Specific Measurable, Achievable, Relevant Time-bound goals- are a technique for setting objectives that are clear,
achievable, and trackable.
Specificity- Use specific practice to adapt the body to the desired goal.
Speed- The rate at which someone can travel over a given distance.
Sports for Fitness – refers to physical activities or games that individuals engage in to improve their overall health,
strength, endurance, and well-being. These sports typically focus on enhancing cardiovascular fitness, muscular strength,
flexibility, coordination, and mental health.
Skill-related fitness includes health-related components, but it also covers components related to physical performance.
Stretching- a physical exercise that involves elongating a muscle or muscle group to improve flexibility and range of
motion.
Training Methods- the techniques and approaches used to improve skills and provide instruction in a specific area.
Training variables are the components of a workout routine that affect how quickly muscles are built.
Transition - often inappropriately called the off-season, links two annual training plans. This phase facilitates psychological
rest, relaxation, and biological regeneration while maintaining an acceptable level of general physical preparation.
Warm-up- Prepares your body for exercise
Weight training is a method of exercise that uses resistance to build strength, size, and endurance.
Variation- Change the intensity, volume, and time of workouts to prevent performance gains from stagnating.
References:
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to%20low%20intensity%20activity.
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before-during-and-after-exercise
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periodization/
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Appendix A:
LEARNING ACTIVITY SHEET 1
Name: Date:
Grade and Section: Score:
ACTIVITY TIME COMPONENT HEART RATE HEART RATE TIME TO GET HEART REMARKS
OF PHYSICAL BEFORE AFTER RATE BELOW 120 BPM
FITNESS
LEARNING ACTIVITY SHEET 2
Name: Date:
Grade and Section: Score:
FITNESS AND/OR HEALTH F I T T
BENEFIT
Frequency Intensity Time Type
LEARNING ACTIVITY SHEET 3
Name: Date:
Grade and Section: Score:
Name of session:
Date and Time: Team/Group: Equipment Needed:
Location: Duration: Health & Safety:
Aim of Session:
Context and previous content:
Warm Up Activities: Main Activity: Cool-Down
Coaching Points/Questions: Additional Notes:
LEARNING ACTIVITY SHEET 4
Name: Date:
Grade and Section: Score:
SMART GOALS
Sport: ____________________________
S M A R T
Specific Measurable Attainable Realistic Time-Bound
APPENDIX B: G.R.A.S.P
SCHOOL :
QUARTER : ( ) 1ST ( ) 2nd ( ) 3rd ( ) 4th
SPECIALIZATION AREA :
PERFORMANCE TASK SHEET :
Subject Area of Specialization
Title of Project or Activity:
Performance Standards:
Learning Competencies:
Performance Objective:
Supplies/Materials/Equipment/Tools:
Use the GRASPS Model:
Goal:
Role:
Audience:
Situation:
Product, Performance and Purpose:
The performance will be assessed using the given rubric below:
Standard/Criteria: Rubric for Performance
STEPS/PROCEDURE:
Prepare Equipment
Pre-Test Measures
Prepare Student-Athletes
During the test
LEARNER’S SCORE SHEET
Name of Learner: __________________________________________________________________
Grade/Section: ________________________ School: __________________________________
Name of Teacher: ______________________ Date: _________________ Score _____________
RUBRIC FOR LEARNER’S SKILLS PERFORMANCE ASSESSMENT
RUBRIC DESCRIPTIONS:
EXEMPLARY-
MASTERING-
DEVELOPING-
NEEDS IMPROVEMENT-
Needs
CRITERIA Mastering Developing Improvemen
Exemplary 20 SCORE
15 -19 10 -14 t
0-9
Principles
Knowledge
Qualitative
Analysis
Application
Movement
Analysis Plan
Video Quality
Total Score
Equivalent Rating
REMARKS:
__________________________________________________________________________________
__________________________________________________________________________________
TRANSMUTATION & INTERPRETATION FOR A 20-ITEM PERFORMANCE
ASSESSMENT:
Equivalent Interpretatio
Score Remarks/Description
Rating n
Demonstrate excellent knowledge of the
skills and manifest a complete
20 100% Exemplary
understanding of the concepts.
19 98%
18 96%
Demonstrate good knowledge of the skills
Mastering
17 94% with few errors; however, it does not interfere
with the overall performance.
16 92%
15 90%
14 88%
13 86% Demonstrate some knowledge of the skills,
but unsure in some level of mastery
12 84% Developing
performed.
11 82%
10 80%
9 79% Show basic understanding of the
skills/knowledge. Remember a few of the
7-8 78% required competencies.
5-6 77%
Needs
3-4 76% Improvement
1-2 75%
0 70%
DATA PROGRESS REPORT
ON QUARTERLY SKILLS PERFORMANCE ASSESSMENT
( / ) 1st Quarter ( ) 2nd Quarter ( ) 3rd Quarter ( ) 4th
Quarter
School:
Year Level:
JHS PEH : ( /) Grade 7 ( ) Grade 8 ( ) Grade 9 ( ) Grade 10
SHS _____ : ( ) Grade 11 ( ) Grade 12
Section:
Total Number of Students in Class:
DATE: _______________________________
Number
Scor Equivalent Interpretatio Remarks/
of Percentage
e Rating n Descriptions Learners
Demonstrate excellent
knowledge of the skills and
20 100% Exemplary manifest a complete
understanding of the concepts.
19 98%
18 96% Demonstrate good knowledge
Mastering of the skills with few errors;
17 94%
however, it does not interfere
16 92% with the overall performance.
15 90%
14 88%
13 86% Demonstrate some knowledge
of the skills, but unsure in
12 84% Developing some level of mastery
performed.
11 82%
10 80%
9 79% Show basic understanding of
the skills/knowledge.
7-8 78% Needs Remember a few of the
Improvement required competencies.
5-6 77%
3-4 76%
1-2 75%
0 70%
Prepared by:
_________________________________________ Printed
Name and Signature of Subject Teacher
Reviewed by:
________________________________________
Printed Name and Signature of Department Head/Grade Level Chair
Appendix B: Training Program
Appendix D: Functional Movement Screen
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