REPUBLIC OF THE PHILIPPINES
DEPARTMENT OF EDUCATION
REGION XI
SOUTHERN DAVAO NATIONAL HIGH SCHOOL
Southern Davao, Panabo City
PHYSICAL EDUCATION GRADE 7
MODULE 3
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TABLE OF CONTENTS
Learning Competencies ------------------------------------------------------- p. 2
Post – Test --------------------------------------------------------------------------- p. 2
Introduction --------------------------------------------------------------------------- p. 3
Lesson 1 ---------------------------------------------------------------------------------- p. 3
Lesson 2 ---------------------------------------------------------------------------------- p. 4
Lesson 3 ---------------------------------------------------------------------------------- p. 6
Lesson 4 ---------------------------------------------------------------------------------- p. 8
Lesson 5 ---------------------------------------------------------------------------------- p. 11
Lesson 6 ---------------------------------------------------------------------------------- p. 13
Lesson 7 ---------------------------------------------------------------------------------- p. 17
Lesson 8 ---------------------------------------------------------------------------------- p. 10
Post – test -------------------------------------------------------------------------------- p. 21
MOST ESSENTIAL LEARNING COMPETENCIES
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Sets goals based on assessment results.
Prepares an exercise program.
Describes the nature and background of the sports.
Executes the skills involved in the sports.
Monitors periodically one’s progress towards the fitness goals.
PRE – TEST
Direction: Read the statement properly. Write the letter of your chosen answer in your Physical Education
activity notebook.
1. Which of the following is an example of a component of Physical Fitness?
a. Cardiovascular Endurance b. Flexibility c. Muscular Endurance
d. All of the above
2. The ability to stretch and move efficiently in a full range of motion is called?
a. Power b. Endurance c. Flexibility d. Strength
3. Warming up and cooling down are recommended when involved in strenuous physical activities.
a. True b. False c. Maybe d. None of the above
4. Which of the following is NOT one of the basic components of fitness?
a. Muscular strength b. Flexibility c. waving d. Good heart rate
5. Your heart is a muscle that needs to be exercised regularly.
a. True b. False c. Maybe d. None of the above
6. What activities are considered aerobic exercise?
a. Running long distance b. Single Tennis c. swimming
d. All of the above
7. The 3 components to a healthy snack are:
a. Chips, fruit, and pop b. High quality carbohydrate, protein, and healthy fat
c. Fruit juice, apple jack’s cereal and milk
d. None of the above
8. Stretching can improve your _______________
a. Strength b. Stamina c. Flexibility d. Endurance
9. Which of the following is NOT a carb?
a. Sugar b. Starch c. Fiber d. Meat
10. The best fitness foods include all except_________
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a. Vegetables b. Fruits c. Soft drinks d. Plenty of water
Planning out good exercise programs is key in promoting and maintaining good health. Exercise
programs are a great way to make sure that you are getting the most out of your workouts and that you are
targeting all your muscle groups as well as getting a good cardio workout. More importantly, what makes a
good workout program is when it turns into a 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.
At the end of this module, the learners are expected to have prepared a personal fitness plan which
will be assessed using the criteria: completeness of plan, relevance to your personal fitness needs.
LESSON 1: PHYSICAL FITNESS
A. Learning Objectives
At the end of the lesson, the students would be able to:
1. Identify the physical activities that aid in the development of different physical fitness components.
2. Explain your concepts of physical fitness
B. Discussion of Concept
PHYSICAL FITNES
1. Is the body’s ability to function effectively and efficiently without undue fatigue in work, leisure
activities, to meet emergency situations and to resist disease from sedentary lifestyle.
2. There are three important aspects that an individual should be able to meet in order to be considered
physically fit. These include:
a. Ability to perform one’s daily tasks without undue fatigue.
b. Enjoying leisure through some recreational activities.
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3. Meeting emergencies. These are unforeseen events where one has to use his energy and time to
meet unexpected.
Activity #1: Essay.
Answer the question briefly. Write your answer on your Physical Education notebook.
1. What is Physical Fitness? _______________________________________________________-
__________________________________________________________________________________
LESSON 2: PHYSICAL FITNESS (HEALTH RELATED FITNESS and SKILL RELATED FITNESS)
A. Learning Objective
At the end of the lesson, the students would be able to:
1. Know and understand the different Health Related Fitness Components.
B. Discussion of Concept
HEALTH – RELATED FITNESS COMPONENTS - involves exercise activities that you do in order to try
to improve your physical health and stay healthy, particularly in the categories of cardiovascular endurance,
muscular strength, flexibility, muscular endurance and body composition.
1. Muscular Strength – refers to the maximum amount of force a muscle can exert against an
opposing force. Example: bench press, leg press, push – up.
2. 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. Example: 12 –
minute run, cycling, step - test.
3. Flexibility – the ability of the muscles and joints to go through a full range of motion. Sit and
reach is commonly used to determine flexibility.
4. Body Composition – refers to proportion of lean body mass to fat body mass.
5. Muscular Endurance – defined as the maximum pull or pull that can be exerted one
time by a muscle group. Example. Plank, Body weight squats, Walking lunges, Push – ups,
Sit – ups.
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HEALTH RELATED FITNESS TESTS
A. Body Mass Index (BMI)
The following formula is used to get the BMI:
WEIGHT [in kilograms]
HEIGHT [in meters]2
Example: 30_____ = 30_____ = 20.83 (normal)
(1.2)2 1.44
Classification:
Below 18.5 Underweight
18.6 – 24. 9 Normal
25 – 29.9 Overweight
30,0 – Above Obese
Weight – is the heaviness or lightness of a person.
Height – the distance between the floor to the top of the head when a person is in standing position,
SKILL – RELATED FITNESS COMPONENTS - is the ability to do well in everyday life activities
and sports.
1. Speed – the ability to perform a task or move from one point to another in the shortest possible time.
Example: Running.
2. Agility – the ability of an individual to quickly shift or change direction of the body from one point to the
other. Example. Agility Run.
3. Power – ability to perform one maximum effort in the shortest possible time. It is the product of both
strength and speed. Example. Standing long jump.
4. 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 while the body is moving. Example. Standing Stork Test.
5. Reaction Time – is the amount of time it takes to respond to a stimulus. Example: Ruler Drop Test.
6. Coordination – is the integration with hand and/or foot movements with the input of the senses. Example:
Three Ball Juggle.
Activity #1: Essay.
Direction: Read and understand the questions properly. Write your answer in your Physical Education activity
notebook.
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1. How would you describe a physically fit and unfit person?
________________________________________________________________________________________
________________________________________________________________________________________
2. Why is it important to be physically fit?
________________________________________________________________________________________
________________________________________________________________________________________
LESSON 3: EXERCISE PROGRAM
A. Learning Objective
At the end of the lesson, the students would be able to:
1. Prepare an exercise program.
B. Discussion of Concept
Exercise program – it is a planned detailing a range of physical fitness exercises and the amount of time each
exercise should be performed where it is typically tailored to individuals ’needs.
WHEN YOU DESIGN YOUR EXERCISE PROGRAM, POINTS TO KEEP IN MIND INCLUDE:
1. A goal or aim
2. Have a Maximum Heart Rate and Target Heart Rate
3. Plan a training session
4. An exercise log to monitor your progress
HEALTH BENEFITS OF EXERCISE and EXERCISE PROGRAM:
1. Improved condition of the heart and the lungs’
2. Increased muscular strength, endurance and motor fitness
3. Improved muscle tone and strength
4. Weight management
5. Better condition, agility and flexibility
A SMART GUIDE TO GOAL SETTING
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When taking to any challenge, it’s good idea to define your goals. You should ientify what you want
to accomplish and how you will carry out your plan. This is important when making positive change and will
help you succeed.
S–M–A–R–T
S (Specific) Write down want you to achieve.
M (Measurable) Write down amounts, times, days, and other measure factors
A (Achievable) your goals should be realistic
R (Relevant) Recording your progress helps your see what you have achieved
T (Trackable) Recording your progress helps you see what you have achieved
Activity #1. Essay.
Direction: Read and understand the questions properly. Write your answer in your Physical Education activity
notebook.
1. Why is it important for young people like you to know the training principles?
________________________________________________________________________________________
________________________________________________________________________________________
2. What do you think are the functions of these training principles in improving physical fitness?
________________________________________________________________________________________
________________________________________________________________________________________
LESSON 4: EXERCISE PROGRAM (PRINCIPLES OF FITNESS TRAINING)
A. Learning Objective
At the end of the lesson, the students would be able to:
1. The basic training principles are rules to follow which describe how the body responds to the
physiological stress of physical activity. These principles provide the conceptual foundation for safe
and effective physical program design. In order to get the most out of your training, you must follow
these simple training principles.
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B. Discussion of Concept
1. PRINCIPLE OF OVERLOAD – is the most basic of all fitness training principles. It specifies
that you must grow perform physical exercise than normal amounts (overload) to get an improvement
in physical fitness and health benefits.
2. PRINCIPLE OF SPECIFICITY – indicates that you must train a specific energy system and
specific muscle groups in order for them to improve.
3. PRINCIPLE OF PROGRESSION – indicates that load could be increased gradually overtime to
remain effective and safe for best results.
4. PRINCIPLE OF VARIATION – There are many different ways to achieve desired fitness goals.
Including variation into a training program maintains individual’s interest and provides a change of
pace while still making progress toward desired goals.
5. PRINCIPLE OF RECOVERY – The body needs time to adapt to the demands placed on it.
Incorporating time to rest into the fitness program aids the body in this effort.
APPLYING THE BASIC TRAINING PRINCIPLE
1. Frequency – refers to the number of exercise sessions per week.
2. Intensity – is the degree of effort or exertion put forth by an individual during exercise.
3. Time – is the duration of the length of the activity.
4. Type – is the mode of exercise being performed. The selection of the type of exercise should be
guided by the fitness goal to be achieved.
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Resting Heart Rate Example (11 beats in 10 seconds X 6)
=66bpm
Formula: Hrmax = 220 – age
Example: 220 – 12 = 208 bmp
Target Heart Rate Calculation:
1. 220 – YOUR AGE = _______
2. _________ X .70 = TARGET HEART RATE
Example: 220 -18 = 202 bpm
Activity #1: Essay.
Direction: Read and understand the questions properly. Write your answer in your Physical Education activity
notebook.
1. Why is it important to obtain your target heart rate?
________________________________________________________________________________________
________________________________________________________________________________________
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2. If you are not able to reach your target, what does it mean?
________________________________________________________________________________________
________________________________________________________________________________________
LESSON 5: PHASES OF EXERCISE
A. Learning Objectives
At the end of the lesson, the students would be able to:
1. Determine the different phases of exercise program.
2. Prepares personal exercise program.
B. Discussion of Concept
Three things every Exercise Program should have:
1. Warm – up Exercise
2. Major Exercise Focus
a. Flexibility Exercise
b. Strength Exercise
c. Endurance Exercise
3. Cool down exercise
WARM – UP PHASE – An effective warm – up increases both the respiratory rate and the heart rate. This
helps increase the body’s core temperature, while also increasing the body’s muscle temperature through an
increase in delivery of oxygen and nutrients to the working muscles.
FLEXIBILITY EXERCISE – the phase of exercise follows immediately after warm – up. It is done by
doing gradual stretching activities from upper to lower extremities. These are different ways to stretch your
muscles: static and dynamic stretching.
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Static Stretching – are more appropriate in the cool down as they help muscles to relax, re align muscle
fibers and re-establish their normal range of movement.
Dynamic Stretching – exercises specifically prepare the muscles for active contraction.
Activity #1:
1. Look at the images that show the two types of contraction.
2. Perform all the movements and indicate whether the contraction is STATIC or DYNAMIC.
3. Write your answer on your PHYSICAL EDUCATION activity notebook.
4. Always take precautionary measures to avoid injuries.
1. 2.
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Push – up ___________________ Curl Up __________________
3. 4.
Squat _____________________ Lunge ______________________
5.
Bird Dog Arm up _________________
LESSON 6: INDIVIDUAL SPORTS
A. Learning Objectives
At the end of the lesson, the students would be able to:
1. Know the history of the individual sports.
2. Determine the basic skills of the individual sports.
B. Discussion of Concept
INDIVIDUAL SPORTS - is a sport in which participants compete as individuals.[1] However, team
competitions in individual sports also occur, such as relay race, the Davis Cup and the Fed Cup.
SWIMMING
BRIEF HISTORY OF SWIMMING:
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1. An Ancient discipline. Prehistoric man learned to swim in order to cross rivers and lakes – we know
this because cave paintings from the stone Age depicting swimmers have been found in Egypt.
Swimming was also referrred to in Greek mythology.
2. Olympic History. Swimming has featured on the program of all editions of the Games since 1896. The
very first olympic events were freestyle (craw) or breaststroke. Backstroke was addeed in 1904.
Swimming was first introduce in the Olympic Games in Athens year 1896. And in 1908 the world
swimming association was indtroduced called FEDERATION INTERNATIONALE DE NATATION
(FINA).
3. In the 1940’s, breatstrokers discovered that they could go faster by bringing both arms forward over
their heads. This practice was immediately forbidden in breaststoke, but gave birth to butterfly, whose
first official appearnace was at the 1956 Games in MELBOURNE.
4. Women’s swimming became Olympic in 1912 at the Stockholm Games. Since then, it has been part
of every edition of the games. The freestyle distance is 800 meters for women and 1, 500 meters for men.
KINDS OF SWIMMING STROKES
1. FRONT CRAWL
en.wikipedia.org
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2. BUTTERFLY
Enjoy-swimming.com
3.
BREASTSTOKE
Enjoy-swimming.com
4. BACKSTROKE
Enjoy-swimming.com
ATHLETIC
BRIEF HISTORY OF ATHLETC:
1. Athletic contests in running, walking, jumping, and throwing are among the oldest of all sports and
their roots are prehistoric. Athletics events were depicted in the Ancient Egyptian tombs in Saqqara,
with illustration at the Heb Seed festival and high jumping appearing in tombs from as early as of 2250
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BC. The original and only event at the first Olympics in 776 BC was a stadium-length running event
known as stadium.
2. Athletics is an exclusive collection of sporting events that involve competitive running, jumping,
throwing and walking. The International Association of Athletics Federations (IAAF), the sporting
governing body for the sports of athletics was founded on July 17, 1912 at Stockholm.
ACTIVITY #1: PAPER and PEN QUIZ.
Direction: Read and answer the question properly. Write your answer on your Physical Education Acivity
notebook.
1. Write the history of Swimming. 5 points.
________________________________________________________________________________________
________________________________________________________________________________________
2. Write the history of Athletic. 5 points.
________________________________________________________________________________________
________________________________________________________________________________________
LESSON 7: PHASES OF SPRINTING
A. Learning Objective
At the end of the lesson, the students would be able to:
1. Identify the phases of Sprinting.
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B. Discussion of Concept
Phases of Sprinting:
1. Starting Phase – where the sprinter is in contact with the blocks.
2. Acceleration Phase – increase stride length and stride frequency.
3. Constant Speed – characterized by both the stride length and stride frequency remaining the same over a
period of time.
4. Deceleration – decrease in sprinting speed.
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LEVELS OF INTESITY:
1. Low Intensity : heart rate is 70 to 110 beats per minute.
2. Moderate Intensity: heart rate is 120 to 180 beats per minute.
3. High Intensity: heart rate is more than 170 beats pe minute.
Level of Intensity Rating of Perceived Physical Cues Talk Test
Extertion
Light Easy Does not induce Can talk with no
sweating unless it’s a problem, feels
hot, humid day. There easy/easy tp talk
is no noticeable change
in breathing patterns
Moderate Somewhat hard Will break a sweat after Talking takes more
performing the activity effort, feeling bit of
for about 10 minutes. exertion/ not too easy
to talk.
High Hard Will break a sweat after Can’t keep up a
3-5 minutes. Breathing conversation, feeling
is deep and rapid. You like hard work/very
can only talk in short difficult to talk.
phases
ACTIVITY #1: PAPER and PEN QUIZ.
Direction: Read and answer the question properly. Write your answer on your Physical Education Acivity
notebook.
1. What are the benefits of jogging in one’s self?
________________________________________________________________________________________
________________________________________________________________________________________
LESSON 8: INDIVIDUAL SPORTS
A. Learning Objectives
At the end of the lesson, the students would be able to:
1. Identify the different muscle contractions.
2. Demonstrate how to treat sports injuries.
B. Discussion of Concept
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MUSCLE CONTRACTIONS
a. Dynamic Movement/Isotonic movement – refers to a change in the length of the muscles when it
applies force. When the muscle applies force as it shortens, the contraction is referred to as
concentric. When it lengthens, it is referreed to as as eccentric contraction. Static or isometric
movement produces significant force WITHOUT any comsiderable change in the length of the
muscles.
TREATING SPORTS INJURIES
1. Muscle Sprain - an abnormal stretching or tearing of a ligament that supports a joint.
FOLLOW THE RICE METHOD TO KEEP YOUR INJURY FROM GETTING WORSE:
R – REST the injury
I – Ice the injury to lessen swelling, bleeding and inflammation
C – Apply a compression bandage to minimize swelling
E – Elevate the injury to reduce swelling
2. Muscle Cramps - is a sudden contraction of muscle that may feel extremely painful. Cramps usually will
relieve on their own without treatment. Make sure always calm down and relax by having slow deep breathing
through the mouth.
3. Heat Exhaustion – a condition usually develops gradually and caused by loss of salt and water from the
body through excessive sweating. It is more common in persons who are accustomed to exercising in a hot,
humid environment.
FIRST AID:
a. Help the athlete to lie down in a cool place.
b. Provided the athlete is conscious, help her to sip plenty of weak salt solution.
c. If recovery is rapid, advise the casualty to see her own doctor.
d. IF the athlete become unconscious, place her in the recovery position. Call
your local emergency number for an ambulance.
PERFORMANCE TASK:
Here’s how:
1. List down three exercises that are aimed at developing your cardiovascular endurance and three exercises
developing your muscular endurance.
2. Specify the number, repetitions, and the time.
3. Write your output on your PHYSICAL EDUCATION activity notebook.
Exercise Repetitions Level of Intensity Time (in seconds)
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Example: Curl Up 25 Moderate 30 seconds
1.
2.
3.
4.
5.
6.
POST – TEST
Direction: Read the statement properly. Write the letter of your chosen answer in your Physical Education
activity notebook.
1. Body’s ability to function effectively and efficiently without undue fatigue.
a. Mental Fitness b. Physical Fitness c. Psychological Fitness
d. Spiritual Fitness
2. Amount of time left after the daily routine activities are accomplished.
a. Leisure b. Meeting Emergencies c. Recreation d. Rest
3. An important physical fitness aspect where one has to use his energy and time to meet unexpected
circumstances.
a. Leisure b. Meeting Emergencies c. Recreation d. Rest
4. Fitness components that are prescribed to improve individual’s health.
a. Exercise Program b. Health Related Fitness c. Leisure
d. Skill Related Fitness
5. Planned activity detailing a range of physical exercises.
a. Exercise Program b. Health Related Fitness c. Leisure
d. Skill Related Fitness
6. A goal that requires time and planning; usually takes 6 months or more to achieve.
a. FITT principle b. Long term goal c. Principle of Fitness
d. Short term goal
7. Principle that provide the conceptual foundation for safe and effective physical program design.
a. FITT principle b. Long term goal c. Principle of Fitness
d. Short term goal
8. The ability to perform task or move from one point to another in the shortest possible time.
a. Speed b. Agility c. Power d. Balance
9. The ability of an individual to quickly shift or change direction of the body from one point to the other.
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a. Speed b. Agility c. Power d. Balance
10. The ability to perform one maximum effort in the shortest possible time. It is the product of both strength
and speed.
a. Speed b. Agility c. Power d. Balance
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