Module 1 : EXERCISE PROGRAM (SPORTS)

Objective
Most Essential Learning Competencies:
Sets goals based on assessment results (PE7PFIa-24 )

I. INTRODUCTION
Planning out good exercise programs is key in promoting and maintaining good health.
Exercise programs are great way to make sure that you are getting the most out of your workouts
and that are you targeting all your muscle groups as well as getting a good cardio work out. More
importantly , what makes a good workout program is when it turns into lifestyle. Many people
exercise but are not getting the full benefits that exercise can provide. By planning out some
exercise programs you can make sure that you are not wasting your time.

ACTIVITY 1 : PAR Q Questions

Please read the questions carefully and answer each one honestly: write YES or NO.

_______1. Has your doctor ever said that you have a heart condition and that you should only do
physical activity recommended by a doctor?

_______2. Do you feel pain in your chest when you do physical activity?

_______3. In the past month , have you had chest pain when you were not doing physical activity?

_______4. Do you lose your balance because of dizziness or do you ever lose consciousness?

_______5. Do you have a bone or joint problem(for example back, knee, or hip) that could be
made worse by a change in your physical activity?

_______6. Is your doctor currently prescribing drugs for your blood pressure or heart condition?

________7. Do you have diabetes or thyroid condition?

________8. Do you know of any other reason why you should not do physical activity?

ACTIVITY 2 : Physical Fitness Score Card

Part I: Health Related Fitness

A. BODY COMPOSITION: Body Mass Index (BMI) ( If Applicable)

Height (Meters) Weight(Kilograms) BMI Classification

B. CARDIOVASCULAR ENDURANCE: 3- MINUTE STEP TEST ( If Applicable)

Heart Rate Per Minute
Before the Activity After the Activity

C. STRENGTH

1. Push up 2. Basic Plank

Number of Push up Time
D. FLEXIBILITY

1. Zipper Test
Right Arm Left Arm

2. Sit and Reach ( If Applicable)

Score in Centimeters
1st 2nd 3rd

Part II: Skill Related Fitness

A. COORDINATION : Arms and Feet games

B. AGILITY: Hexagon Agility Test ( If Applicable)

C. SPEED: 40 meter sprint ( If Applicable)

D. POWER: Standing Long Jump( If Applicable)

Distance (Centimeters)
First Trial Secong Trial

E. BALANCE : Stork Balance Stand Test

Right Foot Time (00:00) Left Foot Time (00:00)

F. REACTION TIME: Stick Drop Test

1st Trial 2nd Trial 3rd Trial Middle Score

II. DEVELOPMENT

Exercise Programs (Sports)

Physical Fitness Is the body’s ability to function effectively and efficiently without undue
fatigue in work, leisure activities, to meet emergency situations and to resist diseases from
sedentary lifestyle.

A SMART Guide to Goal Setting

Short – Term Goal – it should be developed with a finite amount of time in mind

Long – Term Goal – is something you want to do further in the future. Long – term goals require
time and planning.

Before starting an exercise program, set short – term and long – term goals. These goals
should be:

S-M-A-R-T
S (Specific) – write down want you want to achieve
M (Measurable) – write down amounts, times, days, and other measure factors
A (Achievable) – your goals should be realistic
R (relevant) – Your goal should be important to you
T (Trackable) – recording your progress helps you see what you have achieved

III. ENGAGEMENT

ACTIVITY 3: READY SET GOALS

Direction: The learners will set their goals based on the results of your physical fitness test
results.

Here’s how:

1. Based on the results of your fitness test, choose three components that you consider as your
weakness.

2. Follow the chart below by filling in all the necessary information needed.

Components Goal Activities to do too achieve

your goals
Example: Increase my Cardiovascular Jogging, Step ups
Cardiovascular Endurance Endurance

IV. ASSIMILATION

ACTIVITY 4:

As a students make a short-term goal and long-term goal to achieve your dream for yourself,
family, and for the community.

SHORT-TERM GOAL LONG-TERM GOAL

SEATWORK
Read each question carefully. Write the letter of your answer before the number.

________1. It is the body’s ability to function effectively and efficiently without undue fatigue in
work, leisure activities, to meet emergency situations and to resist diseases from sedentary
lifestyle.
A. Exercise Program B. Physical Fitness C. Physical Education d. None of the above

________2. It is something you want to do further in the future.

A. Long-term Goal B. Short-term Goal C. SMART D. None of the above

________3. It should be developed with a finite amount of time in mind .

A. Long-term Goal B. Short-term Goal C. SMART D. None of the above

________4. The recording your progress helps you see what you have achieved.
A. Specific B. Measurable C. Trackable D. Relevant
________5. It all about the amounts, times, days, and other measure factors .
A. Specific B. Measurable C. Trackable D. Relevant