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PE 11 - MELC 2&3 Module 3 - Week 3-6 For Student
PE 11 - MELC 2&3 Module 3 - Week 3-6 For Student
PHYSICAL
EDUCATION 11
Quarter 1 – Module 3:week3-6
Fitness Goals
PHYSICAL EDUCATION – Grade 11
Alternative Delivery Mode
Quarter 1 – Module 3: Fitness Goals
First Edition, 2020
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PHYSICAL
EDUCATION
Quarter 1 – Module 3: week 3-6
Fitness Goals
Introductory Message
For the facilitator:
Welcome to the PHYSICAL EDUCATION GRADE 11 Alternative Delivery Mode
(ADM) Module on Fitness Goals!
This module was collaboratively designed, developed and reviewed by educators
both from public and private institutions to assist you, the teacher or facilitator
in helping the learners meet the standards set by the K to 12 Curriculum while
overcoming their personal, social, and economic constraints in schooling.
This learning resource hopes to engage the learners into guided and
independent learning activities at their own pace and time. Furthermore, this
also aims to help learners acquire the needed 21st century skills while taking
into consideration their needs and circumstances.
In addition to the material in the main text, you will also see this box in the
body of the module:
As a facilitator, you are expected to orient the learners on how to use this
module. You also need to keep track of the learners' progress while allowing
them to manage their own learning. Furthermore, you are expected to
encourage and assist the learners as they do the tasks included in the module.
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For the learner:
Welcome to the Physical Education 11 Alternative Delivery Mode (ADM) Module
on Fitness Goals!
This module was designed to provide you with fun and meaningful
opportunities for guided and independent learning at your own pace and time.
You will be enabled to process the contents of the learning resource while being
an active learner.
This module has the following parts and corresponding icons:
Begin This will give you an idea of the skills or
competencies you are expected to learn in
the module.
Try This This part includes an activity that aims to
check what you already know about the
lesson to take. If you get all the answers
correct (100%), you may decide to skip this
module.
Do This This is a brief drill or review to help you link
the current lesson with the previous one.
Explore In this portion, the new lesson will be
introduced to you in various ways; a story, a
song, a poem, a problem opener, an activity
or a situation.
Keep this in Mind This section provides a brief discussion of
the lesson. This aims to help you discover
and understand new concepts and skills.
Apply What You Have Learned This section provides an activity which will
help you transfer your new knowledge or skill
into real life situations or concerns.
Reflect This includes questions or blank
sentence/paragraph to be filled into process
what you learned from the lesson.
Assess What You Have Learned This is a task which aims to evaluate your
level of mastery in achieving the learning
competency.
Additional Activity In this portion, another activity will be given to
you to enrich your knowledge or skill of the
lesson learned.
Answer Key This contains answers to all activities in the
module.
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At the end of this module you will also find:
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TABLE OF CONTENTS
CONTENT PAGES
BEGIN --------------------------------- 01
Learning Competency --------------------------------- 01
DO THIS --------------------------------------------------- 03
Task 1 --------------------------------------------------- 03
EXPLORE --------------------------------------------------- 04
REFLECT --------------------------------------------------- 14
GLOSSARY --------------------------------------------------- 16
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LEARNING COMPETENCY:
Sets Frequency Intensity Time Type (FITT) goals based on training principles to achieve
and/or maintain health-related fitness (HRF). CODE: PEH11FH-Ii-j-7
Weeks 3 & 4
(FITNESS GOALS)
1
Direction: Read each item carefully and write the letter of your answers in your activity
notebook.
1. The following are examples of aerobic type of physical activities EXCEPT:
A. Walking C. Singing
B. Running D. Cycling/biking
2. This refers to the number of times a physical activity is done in each week.
A. Frequency C. Time
B. Intensity D. Type
3. Which of the following is an example of a moderate-intensity physical activity?
A. Competitive sports and game (e.g. Traditional Games, Football, Volleyball,
Hockey, Basketball).
B. Carrying/moving heavy loads (>20 kg)
C. Walking/climbing briskly up a hill
D. Housework and domestic chores
4. The rate at which the activity is performed is called ___________.
A. Intensity C. Progression
B. Specificity D. Reversibility
5. Exercise that do not maintain a raised heart rate are ______________?
A. Aerobic C. Anaerobic
B. Atrophic D. Hypertrophic
6. Which of the following motor skills is often used for active leisure activity?
A. Netball pass C. Running
B. Hockey flick D. Triple jump
7. Which of the following is NOT a characteristic of a balanced, healthy lifestyle?
A. Exercising regularly
B. Drinking plenty of water regularly
C. Only drinking 5 units of alcohol per day
D. Eating plenty of fruits and vegetables
8. A healthy, active lifestyle helps to improve and maintain mental health. Which of
the following is an example of an improvement in mental health?
A. Better stamina to keep going
B. More skills to carry out specific physical activities
C. You live longer
D. More able to think positively
9. Cardiovascular endurance is a component of fitness and a healthy balanced
lifestyle. Which of the following describes cardiovascular endurance most
accurately?
A. The ability of the heart and lungs to cope with exercise over a period of time
B. The ability of the muscles to perform over a period of time
C. The amount of force a muscle can exert against resistance
D. The ability to change the body’s movement quickly
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10. The purpose of the initial fitness assessment, pretest, is:
A. To compare students to each other
B. To identify your strengths and weaknesses
C. To provide you a basis for setting realistic goals
D. B and C are both correct
Hi! I am JHONZ
Please check your answers at the answer key section. This will
help you assess your knowledge about the subject before
completing the module. The higher the score means a stronger
foundation of the subject. I am looking forward that you will enjoy
learning and will take the learning module seriously.
Describe the
activity based on Walking around Brisk walking for 3- minute jump
the following for 5 minutes 4 minutes jacks
How is your
breathing?
How is your
Sweat?
How is your
talking ability?
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Instructions: Copy and answer the following in your activity notebook.
Which among the three (walking around, brisk walking, 3-minute jump jacks) is
considered:
a. Light activity:_________________________________________________
Justification: _________________________________________________
Frequency
The frequency of exercise refers to the number of times a physical activity is
done in each week. According to the American College of Sports Medicine guidelines, it
is recommended to exercise 3-5 days per week and for more optimal results, exercise
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can be done in most days of the week with a combination of light-moderate-vigorous
activity.
Intensity
The rate at which the activity is performed is called Intensity. It is also referred to
as the magnitude of the effort required to perform an activity or exercise. It describes
how easy or how hard a person has to work in a certain activity, and it varies from one
person to another. The determination of intensity depends on some individual factors
such as exercise experience, relative level of fitness, and needs of fitness.
The intensity level target may be determined by computing the target heart rate
(THR) range based on the results of an exercise stress test, considering the resting and
exercise heart rate, with 60% to 80% intensity level. (Karvonen’s Formula)
Directions: Compute your Target Heart Rate Range in 4 steps. Fill in the blanks
below.
Example:
a. 60% x 108 bpm (HRR) = 64.8 bpm
b. 80% x 108 bpm (HRR) = 86.4 bpm
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4. Add each HRR to Resting Heart Rate (RHR) to obtain the Target Heart Rate
(THR) range.
a. 60% HRR + _______ = __________ beats per minute
(RHR)
b. 80% HRR + ________ = __________ beats per minute
Example:
a. 64.8 (60%HRR) + 80 bpm (RHR) = 144.8 bpm (4.a)
b. 86.4 (80%HRR) + 80 bpm (RHR) = 166.4 bpm (4.b)
(When performing physical activities, your heart rate is within the normal range
therefore you have to select moderate – vigorous activities that will make your heart pump
within the THR range.)
Type
The type of activity is determined by following the principle of progression and
specificity. To attain a higher level of fitness, select the type of physical activity that
challenges the body to accept an increase in work and answers you need.
TASK 3
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Cardiovascular Fitness Flexibility Muscular Strength &
Endurance
Time
Time is the duration or the length of session of a physical activity. It is inversely
related to Intensity since the more intense a work is done, the shorter time it is
performed.
Here are some examples of physical activities and exercises that you may integrate in
your own fitness plan. Remember that the intensity of exercise as well as the type of
activity to be done will vary for each person, as it is based on the fitness level results
during self-testing.
Cardiovascular Fitness
Source: https://www.pinterest.com/pin/461196818068640351/
https://www.washington.edu/wholeu/2015/02/09/week-five-dare-to-do/
http://triathlete-europe.competitor.com/2013/10/30/get-peloton-strong
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https://www.pinterest.com/pin/461196818068640351/
http://www.who.int/dietphysicalactivity/physical_activity_intensity/en/
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“MET” is another name for metabolic equivalent, a measure of exercise intensity
based on oxygen consumption. More specifically, a single MET is defined as the
amount of oxygen a person consumes (or the energy expended) per unit of body weight
during 1 minute of rest. It is equal to about 3.5 milliliters (ml) of oxygen consumption per
kilogram (kg) of body weight per minute, or 1 kilocalorie (kcal) per kg of body weight per
hour.
Source: www.ideafit.com/fitness-library/using-mets-program-design
My Fitness Plan
TASK 4
Directions: Please refer to your results for the self-testing activities as bases for this
Task.
A. Determine your weakest component and strongest component. Refer to results
obtained during the self-testing activities. Rank them by writing 1- 4, where 1 is the
weakest and thus, should be given top priority in making your fitness plan. (Write your
answer in your activity notebook.)
__________ Cardiovascular Endurance (3-min step test)
__________ Muscular strength and endurance of arm (push-up/flexed)
__________ Muscular strength and endurance of abdominal (curl-up)
__________ Flexibility of the hamstring muscles (hamstring & hip flexor test)
__________ Flexibility of the shoulder muscles and joints (zipper test)
B. Following the fitness plan design shown below, select activities guided by the
Principles of Exercise and the FITT goals. Copy and fill-out the table below in your
activity notebook.
Warm-up
b. _________
Activity/Exercises
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c.__________
Activity/Exercises
d. __________
Activity/Exercises
e. __________
Cool-down
Directions: Perform the Fitness Plan you created in Task 4 in four (4) weeks’ time. To
keep track of your engagement in physical activity, you are to record on the table shown
in Task 5. Furthermore, you are to create a DAILY VLOG using your cellphone or any
gadget available of your fitness activities to be submitted together after a week of each
fitness program. (May it also be emailed to the teacher or uploaded to Facebook or
Youtube.)
Note:
Your safety is our top priority so make sure that you are doing all necessary
precautions in doing the activity. Avoid doing your exercises on crowded places and
please, always observe PHYSICAL DISTANCING.
Day 1_______
Day 2_______
Day 3_______
Day 4_______
Day 5_______
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Schedule
Week 2
Day 1_______
Day 2_______
Day 3_______
Day 4_______
Day 5_______
Day 1_______
Day 2_______
Day 3_______
Day 4_______
Day 5_______
Schedule
Week 4
Day 1_______
Day 2_______
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Day 3_______
Day 4_______
Day 5_______
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Congratulations on finishing the supplementary learning module! You have just
had an amazing learning journey and for sure, you will also do the same in the
succeeding modules.
Share your final insights by completing the following sentence prompts. Write
your answers in your activity notebook.
______________________.
I have learned that ________________
Instructions: Identify what is asked in each item. Write the letter of the correct answer
in your notebook.
1. What does F.I.T.T. Principle stand for?
A. Fast – Improvement – Training –Tips
B. Fitness- Impact – Training – Target
C. Fitness – Is – Too – Tough
D. Frequency – Intensity – Time –Type
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2. What does the question, “How long do you exercise?” refer to?
A. Frequency C. Time
B. Intensity D. Type
3. What does the question, “How hard do you exercise?” refer to?
A. Frequency C. Time
B. Intensity D. Type
4. What does the question, “How often do you exercise?” refer to?
A. Frequency C. Time
B. Intensity D. Type
5. In order to experience progression, you must gradually add intensity to ______
the body.
A. Fatigue C. Overload
B. Relax D. Exhaust
6. A muscle forced to operate beyond its customary intensity by increasing the load
refers to_____.
A. Frequency C. Specificity
B. Progression D. Overload
7. Exercising a particular muscle for a certain task refers to ______.
A. Training C. Overload
B. Specificity D. Progression
8. Sports training should be adjusted according to each athlete’s characteristics and
needs, such as age, gender, rate of progress, and previous experience.
A. Overload Principle C. Reversibility Principle
B. Individualization Principle D. Recovery Principle
9. What is the most accurate way to figure out an athlete’s aerobic capacity?
A. Expensive laboratory tests
B. Ask them – They know their body better than anyone else
C. If they are only capable of talking in short sentences
D. How hard they are breathing
10. Rodrigo wants to build his muscles. What should he do?
A. Strength Training C. Do Aerobic exercise
B. Eat More Dairy D. Sleep more
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Try This
1. C Assess What You Have Learned
2. A 1. D
3. D 2. C
4. A 3. B
5. C 4. A
6. C 5. C
7. C 6. D
8. D 7. B
9. A 8. B
10. D 9. D
10. A
Task 1 and 2
Answers may vary
Task 3
Cardiovascular Fitness Flexibility Muscular Strength &
Endurance
Walking Yoga Squats
Swimming Stretching Body-weight exercises
Jogging Dynamic Stretching Planks
Brisk walking Lunges Sit-ups
Lunges
Task 4 and 5
Answers may vary
Answer Key
Fitness – the quality or state of being fit
Anaerobic – relating to activity in which the body incurs an oxygen debt
resulting in marked temporary increase in respiration and heart rate
Aerobic – relating to activity, which increases the body’s demand of oxygen thereby
The following terms used in this module are defined as follows:
Glossary
References
Anspaugh, David J. et.al.Wellness; Concepts and Applications (1997), USA,Mc-Graw-Hill Companies.
http://www.health.com/health/gallery/0,,20629237_6,00.html
http://www.topendsports.com/fitness/karvonen-formula.htm
Powers, Scott K. et.al.. Exercise Physiology Fourth Edition (2001), New York, USA, Mc Graw-Hill Companies,Inc.
Smith,Jessica, ME. Using METs in making a program design. February 1,2006. www.ideafit.com/fitness-
library/using-mets-program-design
The F.I.T.T. Principle - Here's What You Need to Know for Great Workouts retrieved (April23, 2016) from
https://www.verywell.com/f-i-t-t-principle-what-you-need-for-great-workouts-1231593
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