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Government Property

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Physical Education
and Health 11

EXERCISE FOR FITNESS

Kagawaran ng Edukasyon • Republika ng Pilipinas

Kagawaran ng Edukasyon • Republika ng Pilipinas
Physical Education and Health – Grade 11
Alternative Delivery Mode
Quarter 1 – Module 1: AEROBIC ACTIVITIES

All Rights Reserved: No part of this Module maybe reproduced or transmitted in any form in part or
in whole or by any means—electronic, mechanical,digital including photocopying, recording, digital
uploading or in any future format whatsoever,information storage or retrieval system without prior
permission from the publisher ( R.A. 82933 ).

This Module was made to adhere the need of our students amidst the global pandemic of COVID’ 19
in compliance to the MELCs or Most Essential Learning Competencies in connection to K to 12
learning competencies of DepED, R.A. 105833.

Publisher of this MODULE

YAEL B. BARREDO
SHS – MT 1 – PE
Pontevedra National High School
Division of Capiz

Printed in the Philippines by ________________________

Department of Education – Bureau of Learning Resources (DepEd-BLR)

Office Address: ____________________________________________

____________________________________________
Telefax: ____________________________________________
E-mail Address: ____________________________________________
Kagawaran ng Edukasyon • Republika ng Pilipinas
Introduction

For the Facilitator/ Teacher:

This learning module material was rigidly prepared and reviewed so that our 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. Be reminded also that learners
should use an extra sheet of paper for their answers, self-evaluation assessment and quizzes.

For the Learners:

This Module will serve as your guide so that you will be able to achieve the Learning Skiills
needed on your Year level.

Read all the learning items and answer the questions prepared for you. You will be tested too
to perform the activities required in this learning module. These learning activities came from
topic “ Physical Activity and Principles of Fitness “. Other levels of learning will be seen also in
this module such as Knowledge, Comprehension, Synthesis, Analysis, Application and Evaluation

Wherein:

 Level 1 : Knowledge – recalling information

 Level 2: Comprehension – understanding and interpretation

 Level 3: Application - Applying procedures/synthesis/rules

 Level 4: Analysis –
 Level 5: Synthesis –
in different situations.
breaking a system down into its
constituent elements.
bringing the elements together to form
a new coherent whole.

 Level 6: Evaluation – Making judgments/critical

Comparisons on the basis of agreed
criteria.

What I need to know

Students should be able to understand the….

A. General Objectives:

Content Standard Performance Standard

The learner demonstrates The learner leads fitness events
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 understanding of fitness and
exercise in optimizing one’s health
as a habit; as a requisite for
Physical Activity assessment
performance, and as a career
opportunity.
with proficiency and confidence
resulting in independent pursuit
and in influencing others
positively.

B. Specific Objectives

MELCS & Code Within Curriculum & Across Curriculum &

Code Code
Recognizes the value Sets Frequency
of optimizing Intensity Time Type
one’s health through (FITT) goals based on
participation training principles to
in physical activity achieve and/or
assessments maintain health-
PEH11FH-Id-t-14 related fitness
PEH11FH-Ii-j-7

C. Defining Learning Outcomes:

Beloved Learners, please read this… In this Learning

Module, you are expected to…..

 Differentiate Physical Activity and Exercise

 Discuss the FITT Principles
 Create a FITT fitness plan based on training principles to
achieve/and or maintain health-related fitness

What I know ?..

Let’s Check! ( Pre- Test ) :

Direction: Encircle the letter which states the correct answer

1. The heart rate that should not exceeded be exceeded during exercise
a. Target heart rate c. Recovery heart rate
b. Maximum heart rate d. Resting heart rate

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 2. A planned program of Physical activities usually designed to
Improve physical fitness and increasing fitness level.
a. Sports b. Dance c. Exercise d. Jogging

3. The number times one should exercise to improve a component of fitness

is called:
a. Intensity b. Time c. Frequency d. Progression
4. The basic principle of fitness training in which the body is stressed and
adapts to that stress.
a. Overload b. Progression c. Intensity d. Frequency
5. The degree should which one should exercise is :
a. Overload b. Progression c. Intensity d. Frequency
6. The principle of training that states the exercise training effect is
specific
to those muscles involved
a. Frequency c. Proprioceptive Neuromuscular Facilitation
b. Specificity d. Progression
7. In terms how much body fat you have, which of the following
measurements is most important?
a. BMI b, BMR c. Percent Body Fat d, Waist to hip ratio
8. Refers to the ability of the muscles to release maximum force in the
shortest period of time.
a. Flexibility b. Power c. Agility d. Endurance

9. What is the recommended level or amount of physical activity to

maintain good health?
a. 48 years C. At least 60 minutes everyday
b. 15 minutes everyday d. At least 10 minutes everyday

10. The ability to perform one’s daily tasks effectively without undue
fatigue but with extra reserve energy in case of emergency.
a. Physical aspect c. Physical Check-up
b. Physically Fit d. Physical Fitness

Lesson 1: PHYSICAL ACTIVITY AND FITT

PRINCIPLES

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 Welcome back, everyone! Today, is a brand new day! We are going to learn all about Physical Activity,
Exercise and FITT Principles…How can I be physically fit? How can I be able to look like my favourite
icons/ idols ?

WHAT’S IN ?
LET’S RECALL ……….
When you were in your Junior High School, you were taught about
FITNESS..
Let’s see if you could still remember anything about Fitness by
answering the following questions. Write your answer on your activity
notebook.

1. What do you mean of Physical Fitness ?

2. What are the elements of Physical Fitness?
3. Name at least three elements of Physical Fitness that belongs to Health-
Related Components..

WHAT’S NEW ?

Good day, fellow learners! Despite of the great changes that we are
facing right now because of the Global Pandemic brought to us by the virus,
Covid ’19, let us beat it through learning so that our mental aspect could
think of more ways to fight for our life to live and let us be PHYSICALLY
Active!
Our National and local government prohibited us to perform exercises
such as Jogging, walking, sports activities and other related activities to
physical exercise within our community due to the threat of COVID ’19.
They can’t stop us. So, let us learn these tips…..Be Physically fit and learn
the Fitness Principles

PHYSICAL ACTIVITY AND EXERCISE

A. Physical activity is movement that is carried out by the skeletal muscles

that requires energy. In other words, any movement one does is actually
physical activity. Examples are:

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 Watering the plants Mopping the floor
Washing the dishes

B. Exercise, however, is a planned Physical activity structured, repetitive

and intentional movement intended to improve or maintain physical fitness.
Examples are:

Cardio Exercises Bone Exercise

Muscular Exercises

C. FITT Principles -
To maximize the results of a physical fitness program there is a need to
be acquainted with the Principles of Exercise and appropriate modification
of the FITT—Frequency, Intensity, Type, and Time.

WHAT IS IT?

What is F.I.T.T. Principles?

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 It is a principle that helps you create a workout plan that will help you in reaching
goals of being physically fit.

F – Frequency -is how often you exercise. Usually we measure this by

number of days each week.

I – Intensity - is how hard your exercise. We might categorize this as

low, moderate, or high intensity.

T – Time - refers to the time of day you exercise and how long each
session lasts.
T - Type - refers to what kind of exercise you are doing

How to apply the FITT Principles in your Physical Activity?

You can apply FITT Principles in your Physical activity through

creating a Fitness Log or Plan. These ways are:

A. Determine which component of fitness you are targeting ( Aerobic

Conditioning and Sustaining, Muscular Strengthening & Bone
Strengthening ) = Goal Setting
B. Determine the type of exercise you will do = Type of PA
C. Determine the appropriate frequency of exercising = Frequency
D. Decide how long you will exercise = Time
E. Determine how intense you will exercise = Intensity

The Table shown below is an example of Fitness Log / Fitness Plan

Table 1. A

GOAL To reduce 20 pounds of weight in 3 months

Components Frequency Intensity Time Type

Cardiovascular 2x / week Gradually Slow 1 hour Jog
Endurance
Muscular 3x / week Gradually fast 1 hour Chuck wood
Endurance
Muscular 3x / week Gradually fast 1 hour Chuck wood
Strength
Flexibility 3x /week Slow 1 hour Trunk bending

Table 1. B

GOAL To improve my breathing control underwater

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Components Frequency Intensity Time Type
Cardiovascular 2x / week Moderately fast 1 hour Swimming
Endurance
Muscular 3x / week Low intensity 1 hour kickboxing
Endurance
Muscular 3x / week Moderately fast 1 hour Boxing
Strength
Flexibility 3x /week Slow 1 hour Reach my toes

WHAT’S MORE?

A. SELF – CHECK ACTIVITY: Copy the Table on your activity notebook. Then, fill in the
following graph with the appropriate protocol for each component listed.

Goal

Components Frequency Intensity Time Type

Cardiovascula
r Endurance
Muscular
Endurance
Muscular
Strength
Flexibility

WHAT I HAVE LEARNED ?

What had you realized in our lesson for today? Write your answer on your
activity notebook.

Rubrics:
a. Content = 10 points
b. Neatness and Cleanliness = 10 points

WHAT I CAN DO ?
COMMITMENT ACTIVITY: Based on your Self –check activity form, make a personal
commitment in a written form. Like for example:

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 Personal Fitness Commitment

My Name is JUAN DELA CRUZ . I am ______17_____ years old. I live in

( Name of Student ) ( Age )

Isagani St., Tacas, Pontevedra, Capiz____I am studying in Pontvedra National

( Address ) ( Name of School )
High School , Tacas, Pontevedra, Capiz. I am a Grade 11 _____ STEM ____student
( School address ) ( Year & Level ) ( Section /Strand )

I wanted to eliminate in my body is my stored fats in abdomen. I wanted

( Goals to eliminate)
to improve my intensity level in running from slow to fast and I want my body to be
( Goals to improve )

like Daniel Padilla.__________.

(Goals to be like )

To achieve these goals, I am going to Jog 2x a week, chuck wood 3x a

( Fitness Plan ) ( Fitness Plan)
week and bend my trunk 3x a week. I am going to start this month.
( Fitness Plan )

_____________________________
Student’s Name and Signature

ASSESSMENT
LET’S SEE ! …… how far did you learn our lesson?

A. Multiple Choice – Select the letter which states the correct

answer. Write your answer on your activity notebook.
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 1. How is Physical Activity measured?
a. Intensity b. Type c. Time d. Frequency
2. How can we categorize the Physical Activity movement?
a. Frequency b. Intensity c, Type d. Time
3. What principle of fitness tells on how long are you going to execute the Physical
activity?
a. Type b. Time c. Frequency d. Intensity
4. To determine the Physical activity you are going to execute, you should
consider the FITT principle which is _____________.
a. Time b. Type c. Intensity d. Frequency
5. Which statement tells about Exercise?
a. It is a Physical activity c. It is designed to improve fitness
b. It is created to develop strength d. All of the above
6. F.I.T.T. Principle is designed to ________________________.
a. Helps you create a workout plan
b. To maximize the results of a physical fitness program
c. Be a tool for Physical Fitness Plan
d. All of the above
7. Any body movement that is carried out by the skeletal muscles
that requires energy is known as _____________________.
a. Physical Activity c. Exercise
b. Fitness d. Fitness Plan
8. What does letter “ F “ in the acronym of F.I.T.T principles stands for ?
a. Intensity b. Time c. Type d. Frequency
9. What does the first letter “ T “ in the acronym of F.I.T.T principles stands for ?
a. Intensity b. Time c. Type d. Frequency
10. What does letter “ I “ in the acronym of F.I.T.T principles stands for ?
a. Intensity b. Time c. Type d. Frequency

ADDITIONAL ACTIVITIES :
More additional activities,
I am eager to learn!

LET’S BE FIT!
Try to perform your Fitness plan and do your commitment within 1
week. Write your great experiences on it. See the improvement it
made to your body. Show at least one picture of your physical
activity and paste it in your activity notebook.

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Congratulations! You did well on this lesson! I believe you are now ready to our

next Session … See you!

LEARNING REFERENCES
Book References:

 HEALTH OPTIMIZING PHYSICAL EDUCATION FOR SENIOR HIGH SCHOOL

By: Jean Marie Daniel Cando pp.65-71
 HEALTH OPTIMIZING PHYSICAL EDUCATION 1 – FITNESS GOALS
By: Eufraio P. Pabilla Jr,
DEPED LRMDS PORTAL
 Physical Education and Health 1
by Lualhati-Fernando Callo and Peter Fermin Dajime pp.32-34
 Physical Education and Health Learners Material
by Department of Education ,pp.2-4

Picture from WEB References:

 https://www.who.int/images/default-source/campaigns/together-at-home/be-healthy/6.png?
sfvrsn=1879aa14_4
 https://www.menshealth.com/uk/building-muscle/a754099/the-15-best-beginners-exercises-to-do-
at-home/
 https://blog.mypacer.com/2019/11/24/easy-at-home-walking-workouts-cardio-exercises-you-can-
do-anywhere/
 https://www.alamy.com/stock-photo-coach-making-exercise-plan-in-gym-86363954.html
 https://www.123rf.com/clipart-vector/school_uniform.html?sti=nh9g7ms6nrosqk0d4s|

WEB REFERENCES
 https://www.toniapharmacy.com/health_news_item-physical_activity_and_exercise

KEY ANSWERS

A. Pre –Test
1. A 6. B
2. B 7. A
3. C 8. B
4. A 9. C
5. B 10. D

B. ASSESSMENT
1. D 6. D
2. B 7. A
3. B 8. D
4. B 9. B
5. D 10. A

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 RUBRICS

A. SELF –CHECK ACTIVITY

Neatness and Cleanliness Answered completely Clear handwriting

10 points 10 points 10 points

Less crumpled and less clean Answered at least 4 questions Unclear handwriting
5 points 5 points
5 points
Crumpled and Unclean Answered at least 2 questions Unreadable handwriting
3 points
3 points 3 points

B. PERSONAL COMMITMENT

Clear Content Cleanliness & Neatness Creativity

10 points 10 points 10 points
Less Organized Content Unclean and Less Crumpled Less Creative
5 points 5 points 5 points
Un-organized Content Crumpled and dirty Not creative
3 points 3 points 3 points

I’m here!

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