T.

Meann believes in _________________________

Please write your complete name here.

Grade & Section: ____________________________

JUNIOR HIGH SCHOOL

Physical Education 7
ENHANCED LEARNING MODULE
FIRST QUARTER | MODULE 1 of 2

“Exercise Program”

Teacher Meann Joy B. Mendoza

Subject Teacher

JUNIOR HIGH SCHOOL ENHANCED LEARNING MODULE |PHYSICAL EDUCATION 7

 INTRODUCTORY MESSAGE
Now, more than ever, the academic community faces new challenges brought about by the health
crisis. With this recognition, the Department of Education (DepEd), through its Basic Education Learning
Continuity Plan (BE-LCP) identified different learning delivery modalities to ensure learning even without face-
to-face instruction in the classroom. One such modality is the Modular Distance Learning (MDL), where self-
learning modules or SLMs are to be used as primary learning resources.

Valuing this need and to fortify opportunities, Pres. Quirino Treasured Child School, Inc. gives life to
Enhanced Learning Module (ELM). This is our response to the call for quality instructional resources in
varying learning delivery modalities. It features to the non-negotiable attributes of self-learning modules,
namely interactive, self-implementing, self-instructional, and compact. Our ELMs are also complaint to the
learning timeframe recommended in the DepEd Order No. 1, s. 2021.

Moreover, the ELMs are developed based on the K to 12 curriculum guides (2016). They are also
enhanced with resources in digital forms and additional contents that further engage, support, and challenge
the learners. The learning examples and opportunities within the ELMs address the six facets of the Filipino
whole learner: healthy, safe, engaged, supported, challenged and value-oriented.

After completing the discussions, activities, and exercises in the ELMs, it is hoped that the learners
become more creative and critical thinkers, life and career-ready, healthy and holistically developed. An
integral part of our aspiration is that they become lifelong learners while the PQTCS stays true to its mission in
creating quality learning solutions.

The elements of the ELMs are consistent with those stated in the DepEd Self-Learning Modules
Framework. These are as follows:

1. Introduction – Each ELMs starts with an overview of the topic or content to be covered in the module.
2. Pre-Test – This provides test items that check the learner’s prior knowledge of the lessons.
3. Target – This presents the learning objectives that are based on the K-12 learning competencies and standards.
4. Optimize – This allows the learners to review and revisit previously learned concepts.
5. Capture – This provides the learner with activities that jumpstart the discussion.
6. Navigate – This provides clear and concise discussion of the content to sufficiently develop the intended learning
competencies.
7. Enrich – Learner’s understanding of the concepts and skills are reinforced through guided and independent activities/
assessments.
8. Focus – This allows the learner to summarize and synthesize key ideas presented in the lessons.
9. Apply – This engages the learner in tasks that will enable him\her to transfer the knowledge and skills learned to real
life situations, issues and problems.
10. Post-Test – This end-of-module assessment evaluates the learner’s level of mastery in achieving the learning targets.

For the learner, the following are some reminders in using this ELM:

1. Use the module with care.

2. Read the instruction carefully before doing each task.
3. Observe honesty and integrity in doing the tasks.
4. Finish the task at hand before proceeding to the next.
If you encounter any difficulty in answering the tasks in this ELM, do not hesitate to consult your
teacher. Always bear in mind that you are not alone.

We hope that through this ELM, you will experience meaningful learning and gain deep understanding
of the relevant competencies. You can do it!

JUNIOR HIGH SCHOOL ENHANCED LEARNING MODULE |PHYSICAL EDUCATION 7

 INTRODUCTION
Arranging out great exercise program is a key in advancing and keeping up with great wellbeing.
Exercise program is an incredible method to ensure that you are taking advantage of your exercises and that
you are focusing on the entirety of your muscle bunches just as getting a decent cardio exercise. All the more
significantly, what makes a decent exercise program is the point at which it transforms into a way of life. Many
individuals occupied with doing exercise yet are not getting the full advantages it can give. By arranging out an
activity program, you can ensure that you are in good shape.

This module will direct you to make an activity program that is planned explicitly for you. This is an
incredible method to remain truly and intellectually fit, requiring something other than dealing with the different
particular segments that make up the actual body. Likewise, you will figure out how to fuse angles, for
example, mental, passionate, social, otherworldly upright and ecological prosperity. The objective is health that
includes the whole individual, as opposed to simply the absence of actual torment or sickness.

Are you ready? Answer or put a checkmark on the questions below and find out.

_____ Are you comfortable in your seat?

_____ Are you in a well-lit area?

_____ Are your notebook and pen beside you?

Let’s start and learn new skills!

PRE-TEST

The following are statements related to Physical Fitness. Write FIT, if the statement relates to the
characteristics and indications of a physically fit individual and UNFIT, if the statement is not. Write your
answers on a 1 whole piece of a paper

1. Help do household chores

2. Loves drinking soda
3. Has toned muscles
4. Hates to play sports
5. Sleep 8 hours a day
6. Easily gets tired
7. Loves to eat vegetables
8. Runs fast
9. Does not want to sweat
10. Has normal weight

If you got a score of:

10- Excellent! Keep up the good work.

7-9- Very good! Go over the parts that you missed so you will not commit the same errors again. You can
make it. Be confident.
4-6– Good! Review the parts that you missed. I am confident that you can make it to be perfectly next time.
0-3– Fair. Don’t be disappointed. Try next time.

TARGET

At the end of the module, I can:

 identify the physical activities that aid in the development of differentphysical fitness components;

JUNIOR HIGH SCHOOL ENHANCED LEARNING MODULE |PHYSICAL EDUCATION 7

  demonstrate understanding of physical fitness concepts; and

 set goals based on assessment results.

OPTIMIZE

Let’s play a brain teasing fun Game called “Word Scramble”. Chose 5 words from the jumbled letters the words
associated with health –related fitness and skill components. Write your answer in a 1 whole piece of a paper.

CAPTURE

Check the box next to the face which you think best describes yourachievement in each of the tests.
Copy the chart and write your answers on a 1 whole piece of paper.

Could Do Better Good Brillant

Push Up
Sit and Reach
Basic Plank
Stork Balance
Juggling

NAVIGATE

Physical Fitness, is the body’s ability to function effectively and efficiently without undue fatigue
to perform work, to enjoy leisure activities, to meet emergency situations and to resist diseases from
sedentary lifestyle. There are three important aspects that an individual should be able to meet in order to
be considered physicallyfit. These include

1. Ability to perform one’s daily tasks without undue fatigue. These daily activities include:

 Getting early for school

 Walking/travelling to school
 Listening/participating to class activities
 Contributing to the workload in the house

2. Enjoying leisure through some recreational activities. Leisure is the amount of time left after all
the daily routine activities are accomplished. It is an unobligated time where one can enjoy
through activities such as sports, academic games and other productive hobbies. These
activities are called recreation. They may be in form of:

 Play puzzles and other brain games

 Listening to music
 Playing games or sports
 Dancing
3. Meeting emergencies. Emergencies are unforeseen events where one hasto use his energy
and time to meet unexpected circumstances. They include:

JUNIOR HIGH SCHOOL ENHANCED LEARNING MODULE |PHYSICAL EDUCATION 7

  Accidents
 Participating in community service
 Solving household problems
 Illnesses/ death in the family
 Calamities (landslides, earthquake, fire, floods etc.)

The ability to meet these three (3) main facets of physical fitness is a manifestation that one is a
physically fit individual. The ability to meet these three demands of physical fitness requires you to
acquire the different components of fitness.

HEALTH-RELATED FITNESS COMPONENTS:

Fitness components that are prescribed to improve individual’s heath.

 Muscular Strength – the ability of the muscle to exert maximal

effort in abrief duration.

 Cardiovascular endurance – the ability of the lungs, heart, and

blood vessels to deliver adequate amounts of oxygen to the cells to meet the
demands of prolonged physical activity.

 Flexibility – the ability of the muscles and joints to go through a full range
ofmotion.

 Body composition – refers to proportion of lean body mass to fat

body mass.

 Muscular endurance – defined as the maximum

pull or push that can beexerted one time by a
muscle group.

SKILL-RELATED FITNESS

Fitness components that are important for success in skillful activities

and athletic events.

 Speed - the ability to perform a task or move from one point to

another in theshortest possible time.

 Agility – the ability of an individual to quickly shift or change direction

of thebody from one point to another.

 Power – ability to perform one maximum effort in the shortest

possible time.It is the product of both strength and speed.

JUNIOR HIGH SCHOOL ENHANCED LEARNING MODULE |PHYSICAL EDUCATION 7

  Balance – the ability to stay in equilibrium in relation to changes in
body position. It may be static or dynamic. Static balance is the kind of
balance demonstrated in stationary position. Dynamic balance is
demonstrated whilethe body is moving.

 Reaction time – is the amount of time it takes to respond to a stimulus.

 Coordination – is the integration with hand and/or foot movements with

theinput of the senses.

a. Waist Circumference
Waist circumference is a good predictor of the
amount of visceral fat which increases risk for
cardiovascular disease and diabetes than fat located in
other areas of the body such as in the arms and legs.
Equipment: tape measure

Strength refers to the muscle’s ability to generate

force against physical objects. In the fitness world, this
typically refers to how much weight you can lift for different
strength training exercises.
b. Ninety-degree (90°) Push-up
Purpose: to measure strength of the upper extremities
Equipment: exercise mat or any clean mat

c. Curl-ups
Purpose: to measure strength of abdominal muscles
Equipment: exercise mat or any clean mat

Scoring – record the number of curl-ups made

Flexibility refers to the ability of the joints to move through a full

range of motion

d. Sit And Reach – a test of flexibility for the lower extremities

particularly the hamstring
Purpose: to reach forward as far as possible without bending the
hamstring
Equipment: tape measure

Scoring: record sit and reach to the nearest 0.1 centimeter

JUNIOR HIGH SCHOOL ENHANCED LEARNING MODULE |PHYSICAL EDUCATION 7

 e. Zipper Test – a test of upper arm and shoulder girdle flexibilityintended to
parallel the strength/endurance assessment of the region.
Purpose: to touch the fingertips together behind the back by
reaching over the shoulder and under the elbow
Equipment: ruler
Scoring – record zipper test to the nearest 0.1 centimeter
Cardiovascular endurance is the ability of the heart, lungs,and
blood vessles to deliver oxygen to working muscles and tissues,
as well as the ability of those muscles and tissues to utilize oxygen. Endurance mayalso
refer to the ability of the muscle to do repeated work without fatigue.

f. 3-Minute Step Test

Purpose: to measure cardiovascular endurance
Equipment: step with a height of 12 inches
Stopwatch
Scoring – record the 60-second heart rate for the activity

Benefits of Health-Related Fitness

1. Increases muscle tone and strength and decreases susceptibility to injuries and illness.
2. Improve posture, bone mineral density, and reduce risk of osteoporosis.
3. Increases efficiency of the respiratory and circulatory system.
4. Improves blood pressure and decreases the risk of cardiovascular diseases and strokes.
5. Improves metabolism and decreases body fat and risks to diabetes and some cancers.
6. Increases energy level, thus improves self-esteem and self-confidence.

ENRICH

Independent Activity 1. Written Work.

Fill in the missing letters in the box to come up with the completeword/phase and write your answer
in 1 whole piece of a paper.

1. Refers to the number of exercise sessions per week-for example, three to fivetimes per week.

F Y
2. The most difficult and exhausting swimming stroke.

T F
3. The ability to move quickly from one point to another in a straight line.

P
4. This principle indicates the need for an individual to perform a specific typeof exercise to
improve fitness of a specific body part.

5. It is the number of times the heart beats each minute.

FOCUS

Independent Activity 2. Written Work.

Choose three physical fitness components that you consider as your weak points. Copy the chart below
and fill-in all the necessary information needed. Schedule your planned activities using the calendar
below. See the example provided. Do this in a long bond paper.

JUNIOR HIGH SCHOOL ENHANCED LEARNING MODULE |PHYSICAL EDUCATION 7

 Here’s How:

1. Use the planning calendar chart below to schedule several cardiovascularand muscular
strength exercises for a week.
2. Think of five exercises that will develop your cardiovascular and muscularstrength and
endurance. Be realistic to your plan.
3. Decide on what days of the week and how long you will perform eachexercise.
4. You may mix different activities each day for variety

Activity Mon Tues Wed Thurs Fri Sat Sun

Ex: 1. Stepup 5 mins 7 mins 9 mins 11 mins

2. Push up 2 mins 3 mins 4 mins

APPLY

Independent Activity 3. Performance Task.

Complete the Physical Fitness Score Card below. Copy the card and put your data in one whole piece
of a paper.

Reminders:

In doing the activity, please remember the following safety measures.Here are some tips to
stay safe and injury-free:

1. Be aware of your body. Think about how the particular exercise is making you feel
2. Warm up and cool down. Try slow stretches and go through the motions of youractivity before
starting. Cool down with slow stretching.
3. Do it right. Try to get the technique right from the beginning, to ensure you are using your muscles
correctly.
4. Click the link on each test to give you an idea on how to perform it.

JUNIOR HIGH SCHOOL ENHANCED LEARNING MODULE |PHYSICAL EDUCATION 7

 Physical Fitness Score Sheet

Name: _ Sex: Age:

Part 1: Health-Related Fitness

A. BODY COMPOSITION: Body Mass Index (BMI)
Height (meters) Weight ( kilograms) BMI Classification

Lik: https://www.youtube.com/watch?v=jFrQJgmTVNs

B. CARDIOVASCULAR ENDURANCE 3-MINUTE STEP TEST

Heart Rate Per Minute

Before the activity After the activity

Link: https://www.youtube.com/watch?v=HXv6bzRMr6Y

C.STRENGTH
1. Push-Up 2. Basic Plank
Number of Push ups Time

Link: https://www.youtube.com/watch?v=8a-Y50NHPkE

D. FLEXIBILITY
1. Zipper Test 2. Sit and Reach

Overlap/ Gap (Centimeters) Score in Centimeters

Right Arm Left Arm 1st 2nd 3rd

Link: https://www.youtube.com/watch?v=o3ZDpQU8qcw

Part II: Skill Related Fitness

A. COORDINATOR : Juggling Score: _
Link: https://www.youtube.com/watch?v=pORWSPeiXkI

B. AGILITY: Hexagon Agility Test

Clockwise Time Counter Clockwise Time (00:00) Average

(00:00)

Link: https://www.youtube.com/watch?v=uGyQzU55Bao

C. SPEED : 40 meter sprint Score: Time in a nearest second:______

Link: https://www.youtube.com/watch?v=8mnp13Zf_3U

JUNIOR HIGH SCHOOL ENHANCED LEARNING MODULE |PHYSICAL EDUCATION 7

 D. POWER: Standing Long Jump

DISTANCE CENTIMETERS
First Trial Second Trial

Link : https://www.youtube.com/watch?v=qTE4UN-4hCM

E. BALANCE: Stork Balance Stand Test

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

Link: https://www.youtube.com/watch?v=sdiIn7mtJ2s

F. REACTION TIME: Stick Drop Test

1st Trial 2nd Trial 3rd Trial Middle Score

Link: https://www.youtube.com/watch?v=nheOQILMZJQ

Points to remember:

1. Always be at your own pace in doing the task. Stop when the activity threatens your health.
2. Conduct survey and preparation with the vicinity where you will execute the task and make sure that the
area is safe and free from danger.
3. Always check personal health condition capacity before doing the task. Stay on guard or require a
member of the family to do the spotting while executing the activity.
4. Perform warm-up and stretching all the time before performing mild or strenuous activities.
5. Do not forget to do cool down exercises after performing the required task.

POST-TEST

Independent Activity 4. Written Work.

Read the following questions. Choose the letter of the correct answer. Write your answer in your answer sheet.
1. 1. Which of the following components of fitness is defined as the ability to sustain
prolonged exercises?
A. cardiorespiratory endurance B. flexibility
C. muscle strength D. speed

2. The proportion of fat in your body compared to your bone and muscle. It doesnot refer to your
weight in pounds or your figure.
A. body composition B. flexibility
C. muscular endurance D. muscularstrength
3. A method which refers to muscle contraction that produces little or nomovement, such as
pushing or pulling against an immovable object
A. dynamic training B. isometric Training
C. polymetric training D. statictraining

4. A type of muscle contraction which produces significant force WITHOUT anyconsiderable

change in the length of the muscle.
A. concentric B. eccentric
C. isometric D. isotonic

5. Which among the following component is not a Health-Related Fitness?

A. body composition B.. flexibility
C. muscular strength D. reaction time

-END OF THE MODULE-

JUNIOR HIGH SCHOOL ENHANCED LEARNING MODULE |PHYSICAL EDUCATION 7

JUNIOR HIGH SCHOOL ENHANCED LEARNING MODULE |PHYSICAL EDUCATION 7