QUARTER 2

Module 1:
Walking and
Running
Program
Walking and Running Program

•Lesson 1- Introduction to
Walking
•Lesson 2- Walking Program
 MOST ESSENTIAL LEARNING
COMPETENCIES
• engage in moderate to vigorous
physical activities for at least 60
minutes a day in and out of school.
 Learning Objectives
• Discuss walking as an exercise
• Explain the benefits of engaging into a walking exercise
program
• Develop a walking program
 GUIDE
QUESTIONS
1. What is walking as an
exercise?
2. What are the benefits of
walking?
3. How do we make our own
walking? What do we need
to consider?
 Activity:1
Directions: Read the
questions carefully and
answer the following
questions
Password: https://tinyurl.com/pre-PE
0653248
1. How many minutes should you render in walking to improve or
maintain your overall health.
A. 5 minutes C. 15 minutes
B. 10 minutes D. 30 minutes
2. You can enjoy walking exercise by following the statements below,
except:
A. listen to music
B. have a goal to reach
C. eat heavy food before you exercise
D. walk with a friend or family member
3. The following skills can be improved if you have a regular walking
exercise, except:
A. speed C. muscle strength
B. cardiovascular endurance D. agility
4. What is the best reason why you have to take a medical check up
before engaging in any fitness program?
A. because your age matters
B. because you have to take medicine before taking exercise
C. because having an exercise sometimes is not good to our health
D. because it might cause a huge implication if you have existing illness
5. The following are injuries you can have when running, except:
A. strain C. back injury
B. sprain D. shin pains
6. What should you wear before taking a walk or run?
A. wear comfortable shoes and loose clothing
B. wear flat sandals and loose clothing
C. wear tight clothes and shoes
D. use branded shoes and shirts
7. The following are benefits of walking or running, except:
A. It reduces stress. C. It lowers blood pressure.
B. It helps to lose weight. D. It builds muscle strength.
8. Joseph got sprains while running, as a first aider, what should be your
action?
A. Ice compress the injured area. C. Get pain reliever medicine.
B. Bring him to the doctor. D. Do not touch him.
9. The following are the good posture in walking to avoid injury, except:
A. walk tall with your head up C. shoulders relaxed
B. stomach slightly tight D. face at the sideway
10. Gina wants to have a walking exercise before going to her work at the 4th
floor in their building, but she doesn’t have a lot of time, what can you
suggest to her?
A. have a lot of rest C. take the stairs when going to work
B. do it at your availability D. have an exercise during weekend only
Walking as an
Exercise
• generally considered as a moderate physical
activity but it is effective in promoting metabolic
fitness and overall health.
• can burn 100 calories per mile.
• It varies depending on the individual, speed,
terrain, etc.
• In choosing shoes during walking exercise, you
should consider the following:
low heels
flexible sole
lightweight and breathable fabric
great fit
 Brisk
walking
• Walking continuously at a fast speed
• One of the easiest and most effective
cardio workouts.
• You do it indoors or outdoors without any
special equipment.
 Shin Pains

• very common for new walkers

• a problem when increasing speed or distance.
• To avoid aching shin, increase speed and
distance gradually; wear good, flexible, walking
shoes with low heels; perform ankle circles; and
toe points before and after your walk.
 Benefits of
Walking/
Running exercise
 6. A low impact exercise
1. Helps in weight
7. Lowers low-density
management lipoprotein (LDL)
2. It’s accessible to cholesterol (the “bad”
everyone cholesterol)
3. Doesn’t require 8. Raises high-density
special equipment lipoprotein (HDL)
4. One of the easiest cholesterol (the “good”
ways to get more active cholesterol)
5. Reduces symptoms 9. Lowers blood pressure
of depression and 10. Reduces the risk of
anxiety some cancers
11. Helps reduce 15. Less likely to lead to
risk and/or aids injuries
with the 16. Reduces stress
management of 17. Reduces the risk of
type 2 diabetes heart disease
18. It’s free and you
12. Improves mood save money
13. Helps maintain 19. Builds aerobic
strong bones fitness
14. Reduces the 20. Helps maintain lean
risk of heart attack muscle tissue
Walking Program
 Activity:2
Directions: Identify the
warm-up exercises shown
in the pictures. Arrange
the scrambled word
1. NCKE-TSERTHC 3. CEPRIT- CHTREST

2. FCAL- TRSTECH
4. AUQRIDPCE STRCHET

5. NEKE NDBE
Walking Program
 Warm-up Exercises
Warm up exercises are important in performing physical
activities. They elevate the body’s temperature to prepare
the muscles to any succeeding strenuous activity.
Through warm up, your muscles will provide enough blood
and oxygen supply so that they will contract more
efficiently. You might have physical injuries if you proceed
to vigorous activities without warming up.
• Jumping Jacks
• Leg Swings
Stretches
• Heel Raises
• Hip swing
• Neck turns
• Shoulder rolls
• Circles around the
ankles
 Cool down
• Cool down exercises too are important. They gradually
lower blood pressure and muscle stress due to strenuous
strength and endurance training.
• Cooling down relaxes your muscles and smoothens the
flow of blood around the body to prevent dizziness caused
by inadequate blood and oxygen supply to the brain. You
have a successful cool down when your sweat stops and
heart rate drops down to less than 100 beats per minute.
RUNNING AS
AN EXERCISE
 RUNNING
• a cardio exercise that is very simple
to do.
• can help burn calories and can build
strength, among other things.
• Researchers have found that
people who run at least 40 miles
per week have healthier hearts than
those who run 13 miles a week.
• Running also improves working
memory and focus.
TYPES
OF
RUNS
 RECOVERY RUN
A slow run that helps you recover
from a fast race pace run. It’s a
longer run that is done to build
muscles. When you do the recovery
run you should be able to have a
comfortable conversation with
anyone.
 BASE RUN
A short run at a normal
pace not too long or
too short.
 LONG RUN
A long slow run that is
done from 1 – 2 hours.
You should feel tired
after the run.
 PROGRESSION RUN
A start slow run then
go to race pace and
then end slow again.
 FARTLEK
It could be a mix of jogging
and sprinting, but for
beginners, it could be
walking with jogging.
 HILL REPEATS
Repeat short segments of
hard uphill running.
Increases your aerobic
power.
 TEMPO RUN
Easy start and then time
trial lactate threshold,
then a cool down.
 SPRINTS
To run shorter distances at
a faster than normal pace
with multiple repeats during
the workout.
 INTERVAL
A mixture of low-
moderate and high-
intensity run.
FITT PRINCIPLE
 FITT PRINCIPLE
•Frequency, Intensity, Time
and Type.
•A principle that will help
you create a workout plan in
reaching your fitness goals
effectively.
It is how often you
exercise.

How hard it is.

How long you exercise.

What kind of exercise

you choose.
LIFESTYLE
 LIFESTYLE
•It also covers the big details of
his life like principles,
priorities, financial management,
even the smallest details of his
habits like eating, sleeping,
doing exercise, or anything
related to his individual role.
 LIFESTYLE
•is the way which an
individual lives.
•It includes the typical
patterns of the individual’s
usual activities at home,
school, work or community.
WEIGHT MANAGEMENT
is the process of
adopting long term
lifestyle
modification in
order to maintain a
healthy body weight
on the basis of a
person’s age, sex
and height.
WEIGHT • energy consumed is
GAIN greater than energy
expended
• more food intake but
less physical exertion
Example: Most of the
time Sophia eats two
cups of rice per meal
then she watches TV the
whole day.
WEIGHT • energy consumed is
LOSS less than energy
expended
• more physical
exertion but less
food intake
Example: Edward eats
full meal everyday
but he goes to the
gym regularly.
 WEIGHT • energy consumed
equals energy
MAINTENANCE expended
• physical exertion is
the same with food
intake
Example: Mr. Grande, a
PE teacher, always has
a full breakfast then
goes for a walk
everyday in going to
school.
COMMON INJURIES
SPRAINS Injuries to
ligaments,
the tissues
that connect
bones to one
another.
MUSCLE
STRAINS
Injuries to
muscles or
tendons, the
tissues that
connect
muscles to
bones.
TENDINITIS

Inflammation
of a tendon,
often due to
overuse.
 Group Activity
Goal: To show ways on how to help persons with disability engage
in a walking program
Role: a concern friend/s
Audience: classmates and teacher
Situation: You have physically disabled friend who is not into
physical activities due to his condition, and you need to help
him/her.
Performance: demonstrate at least 3 ways on how to encourage
persons with disability participate and enjoy a walking program
Standards:
 Assignment:

Directions: After your warm-up, perform the

following exercises and rate yourself on a five-
point scale. Play an upbeat music then execute the
exercises. Repeat until the allotted time. Again, you
may ask for help from your friends or family
members. Don’t forget to follow precautionary
measures.
5- Very good
4- Good
3- Fair
2- Poor
1- Very Poor

Exercises 5 4 3 2 1
1. Walk around in an open area for 3 minutes
area for 5 minutes
2. Jog in place for 2 minutes
3. Jog around the house or open
4. Do light aerobic activity for 10 minutes
5. Do cool down and relaxation exercises for 2
minutes
Unit 2:
Fitness
Through Dance
FITNESS THROUGH DANCE
•Lesson 1- Dance Forms
•Lesson 2- Basic Dance Steps
•Lesson 3- Development of Dance
as a Fitness Program
•Lesson 4- Make It Part of Life
 BENEFITS OF
DANCING AS A FORM
OF EXERCISE
• Helps you lose weight.
• Strengthens the bones.
• Improves blood circulation and increase
stamina.
• Improves flexibility, balance, and posture.
• Boosts your brain power.
• Cost-efficient.
• Grows your social circle.
DANCE FORMS
 DANCE FORMS
• ZUMBA
• HIP-HOP
• STREET DANCE
• CHEER DANCE
• CONTEMPORARY DANCE
•Dance is another good form of recreational
activities.
•It is a physical activity that provides health and
fitness benefits when it’s done regularly.
•Dancing has become a widely accepted form of
exercise by all ages as it keeps someone fit while
enjoying it.
•It is also a means of achieving and maintaining
one’s desired weight since dancing is a good cardio
exercise.
 ZUMBA DANCE
• a well-known activity for everyone who loves to
dance and want to lose weight.
• can develop balance and coordination; and can
enhance one’s talent.
• Latin-inspired songs are used when doing the
Zumba which starts with a slower warm up song,
building intensity throughout the work, and ending
with a cool-down song.
• can easily follow the steps because the movements
are repetitive in nature.
• Zumba was founded in
October 1998 by Alberto
“Beto” Perez, a Columbian
dancer who started the fitness
class in the 90’s in his home
country. Originally it was
named as “Rhumba” but the
people in the US had a hard
time pronouncing it, so it
became “Zumba”.
 HIP-HOP DANCE
•a cultural movement best known for its impact
on music in the form of the musical genre of the
same name.
•is composed of the pillars such as DJ-ing,
rapping, breakdancing, and graffiti art.
•Hip-hop music incorporates a number of iconic
elements, notably DJing and rapping, along with
things like beat boxing, sampling, and juggling
beats on turntables.
 STREET DANCE
•dance styles that have evolved outside of
dance studios.
•performed in streets, dance parties, parks,
school yards, or any available space.
•street dance is a collection of various similar
dance moves and styles put together into
one practice and regarded as the same
dance.
 CHEERLEADING
•Cheer dance is coined from the words, cheer
and dance.
•cheer is to shout out words that may help
motivate and boost the morale of players
•Dance is to expresses emotions or gestures
while performing bodily movements usually in
time with rhythm.
 CONTEMPORARY DANCE
•a style of expressive dance that combines
elements of several dance genres including
modern, jazz, lyrical and classical ballet.
•Contemporary dance pioneers include Isadora
Duncan, Martha Graham, and Mere
Cunningham.
•They believe that dancers should freely express
their feelings through body movement.
ISADORA
DUNCAN
MARTHA
GRAHAM
 MERCE
CUNNINGHAM