P.E 1 Midterm Module

College Department
SELF-TESTING
ACTIVITIES
(P.E 1)
First Semester, S.Y 2021-2022
MIDTERM MODULE
Prepared by: Checked by;
STEPHANIE C. BAZAR, LPT AMELIA J. BANIQUED, MSIT

Instructor College Dean
“’Committed to your
SISTECH Bldg., Corner Alvarez & Gov. Gaffud St., brighter future through
Villasis, Santiago City, Philippines quality education”’
Tele. Fax. No. (078) 305-0849  Email: sistech_santiago@yahoo.com
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HOW TO USE THIS MODULE
Before you start reading and answering the module, please set aside other tasks that will
distract you while enjoying the lesson. Read the instructions given to successfully enjoy the
objectives of this module. Focus but don’t forget to have fun.!
Remember these:
1. Follow carefully all the contents and instructions indicated in every page of this module.
2. You are allowed to have your notebook and/or any sheet of paper to write the concepts about
the topics that you want to develop and analyze.
3. Perform all the topics provided activities in the module
4. Let your Facilitator assess your answers.
5. Analyze the concepts and apply what you have learned.
6. Enjoy learning.
PARTS OF THE MODULE
 Objectives- these are what you will be able to know after completing the lessons in the
module.
 Discussion- this selection will give you and overview of the lesson.
 Activities- these are activities designed to develop critical thinking and other competencies.
 Remember- this section summarize the concepts and applications of the lessons.
 Checking your understanding- it will verify how you learned from the lesson.
 Post-Test- this will measure how much you have learned from the entire module.
ABOUT THE SUBJECT

 Course Code: P.E 1
 Descriptive Title: Self-Testing Activities
 Course Description: This unit deals with the fundamentals Physical Fitness such as
Health-related and Skill-related fitness. It also include muscle and bone strengthening
activities, Proper Etiquette and safety in the use of facilities and equipment, various
Locomotor and Non-Locomotor movements, the FITT principle, Health Behavior and
Risk Factors, Eating Habits, Stress and Physical activities, Barriers to Physical Activity
Involvement and Zumba.
 Credit: 2 Units
 Number of Contract Hours per week: 2 hours
 Pre-requisite: None
 Course Objectives:
Upon completion of this course, the students should be able to:

1. Develop and maintain good health and high level of physical fitness;
2. Acquire and practice desirable social traits necessary for adjustment to living and to the
social life in general;
3. Learn the mechanical principle of underlying movement as they acquire knowledge and
understanding of rules and strategies of the game, sports, as well as dance instructions.
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Self-Testing Activities
(P.E 1)
First Semester, S.Y 2021-2022
Name: _______________________________ Year Level: _________

Date: _______________________________ Score: _________
PHYSICAL FITNESS: A Fresh Start for a Healthier You
Let’s achieve these!

After going through this module, you are expected to:
 Identify the various locomotor and non-locomotor movement;
 Determine the five basic strengthening exercises;
 Execute the locomotor and non-locomotor movement;
 Perform the five basic strengthening exercises; and
 Sets F.I.T.T goals based on training principles to achieve and maintain HRF and SRF
IMPORTANT: Record all your activities through a video and you must compile them to an e-portfolio.
(ALL ACTIVITIES MUST BE DONE AT HOME AND PRIORITIZE YOUR SAFETY WHILE
DOING THE ACTIVITIES) PLEASE STAY HOME.
(If you have health problems such as: asthma, heart problems you may ask your teacher on what to do)
 Proper attire should wear while doing these activities: White T-shirt and Jogging
pants/comfortable Pants.
 E-portfolios will be submitted before exams (to be announced) through messenger. You will be
needing your phones and WPS office app (powerpoint).
Let’s Begin LOCOMOTOR AND NON-LOCOMOTOR MOVEMENTS
LOCOMOTOR MOVEMENTS
 Refers to the body movements that move from one place to another. They cause the body
to travel. There are eight main locomotor movements. They are categorized as either even
of uneven movements. Even rhythm movements consists of equal, unvarying actions.
These movements include:
1. Walking- Walking (also known as ambulation) is one of the
main gaits of locomotion among legged animals
2. Running- Running is a method of terrestrial locomotion allowing humans and other
animals to move rapidly on foot.
3. Hopping- very active or lively.
4. Leaping- jump or spring a long way, to a great height, or with great force.
5. Jumping- form of locomotion or movement in which an organism or non-living
(e.g., robotic) mechanical system propels itself through the air along a ballistic
trajectory.
 Uneven rhythm movements consists of unequal actions. They also sometimes incorporate
alternating actions. These movements include:
1. Skipping- move along lightly, stepping from one foot to the other with a hop or
bounce.
2. Galloping- running or moving quickly.
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3. Sliding- able to move smoothly along a surface. “the tank should have a sliding
glass cover"
NON-LOCOMOTOR MOVEMENTS
 Can also be called axial movements. They are movements of certain body parts, or even the
whole body, without causing the body to travel. For example, swinging your arms back and
forth. Notice that nonlocomotor movements, such as walking and swinging your arms.
There are many different nonlocomotor movements:
 Bending
 Flexing
 Stretching
 Extending
 Lifting
 Raising
 Twisting
 Rotating
 Swinging
 Swaying
 Turning
 Shaking
 Wiggling
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FITT Principle
The FITT Principle was developed around a nifty acronym that carries the same meaning
as its purpose to help you get fit. The letters stand for Frequency, Intensity, Time, and Type; and
all are in reference to the exercises within your program. The FITT Principle puts your workouts
into an acceptable range that works against injuries. Knowing the frequency, intensity, time, and
type that fits into your lifestyle and fitness experience level will keep you from doing too much,
overtraining, and getting negative consequences from your efforts.
Each component of the FITT Principle fits together like a puzzle to give you a larger, more
detailed picture. Keep this in mind as we get into the different dimensions of the principle and
when attempting to make a workout regimen based on the FITT Principle.
An important piece of the FITT Principle, however, is to be realistic about what you can and
cannot do. How long do you want to spend on each exercise? How often can you work out in a
single week? What is your current health status? All of these connect to the Frequency, Intensity,
Time, and Type.
The FITT Principle (or formula) is a great way of monitoring your exercise program. The
acronym FITT outlines the key components, or training guidelines, for an effective exercise
program, and the initials F, I, T, T, stand for: Frequency, Intensity, Time and Type.
Frequency
It refers to the frequency of exercise undertaken or how often you exercise. Frequency is a key
component of the FITT Principle. Remember that it’s important to know why you’re exercising
and what you want to achieve before rushing into any exercise program.
Intensity
It refers to the intensity of exercise undertaken or how hard you exercise. This is an extremely
important aspect of the FITT Principle and is probably the hardest factor to monitor. The best way
to gauge the intensity of your exercise is to monitor your heart rate.
There are a couple of ways to monitor your heart rate but the best way by far is to purchase an
exercise heart rate monitor. These can be purchased at most good sports stores and retail from $50
to $400. They consist of an elastic belt that fits around your chest and a wrist watch that displays
your exercise heart rate in beats per minute.
Time
Time refers to the time you spend exercising or how long you exercise for. The time you spend
exercising is also an important part of the FITT Principle. The time dedicated to exercise usually
depends on the type of exercise undertaken.
Type
It refers to the type of exercise undertaken or what kind of exercise you do. The type of exercise
you choose will have a big effect on the results you achieve. That’s why it’s important to know
what you want to gain from your efforts.
For example, if you’re looking to improve your cardio-vascular fitness, then exercises like
walking, jogging, swimming, bike riding, stair climbing, aerobics and rowing are very effective.
For weight loss, any exercise that using a majority of your large muscle groups will be effective.
To improve muscular strength the best exercises, include the use of free weights, machine
weights and body weight exercises like push-ups, chin-ups and dips.
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The FITT Principle is most commonly used for cardiovascular (aerobic) training and weight loss,
although it’s also commonly used as part of strength training recommendations. The standard
recommendation for cardio training is as follows.
Frequency – 5 to 6 times per week.

Intensity – Easy to moderate, or about 60-75% of your maximum heart rate.
Time – Anywhere from 30 to 60 minutes or more.
Type – Any exercise you can do continually, like running, walking, cycling, swimming, rowing,
stair-climber, elliptical trainer, etc.
When the FITT Principle is used as part of strength training, the standard recommendations are as
follows.
Frequency – 2 to 3 times per week, but NOT on consecutive days (leave 1- or 2-days rest between
each strength session).
Intensity – The intensity of your strength training depends on the amount of weight lifted and the
sets and reps you do. Basically, the heavier the weight, the less sets and reps, while the lighter
the weight, the more sets and reps you can do.
Time – The time you spend doing strength training will depend on the intensity of the workout. If
the intensity is extremely high, then reduce the time spent doing strength training or include
extra rest. If the intensity is low, the time spent doing strength training can be a lot longer.
Type – The best types of strength training exercises include free weights, machine weights,
hydraulic weight machines, resistance bands and body-weight exercises like push-ups, chin-ups
and dips, etc.
ACTIVITY 1
Directions: Select one of the 5 Components of Fitness (Cardiovascular Fitness/Muscular
Strength/Muscular Endurance/Flexibility/Body Composition) and give an example from class to
show how each part of the FITT formula is used.
Complete the table below:
Example Your Example

Fitness Component Muscular Strength
Frequency 2-3 days a week
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Intensity Full Body Weight
Time 3 sets of 10 reps
Type Push Ups
ACTIVITY
\
2
Directions: Using the given examples of locomotor and non-locomotor movements, create a 3-5
minutes stretching exercises
ACTIVITY 3
Directions: In the diagram below, write information about each letter in the FITT formula.
F
I
T
T
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POST TEST
MULTIPLE CHOICE.
______1. It refers to the ________of exercise undertaken or how hard you exercise. This is an
extremely important aspect of the FITT Principle and is probably the hardest factor to monitor.
A. Frequency B. Intensity
C. Time D. Type
______2. According to FITT principle, how intense should your Cardiorespiratory endurance
exercise be?
A. 65-85% of the max heart rate C. 50-65% of the max heart rate
B. 35-50% of the max heart rate D. 85% of the max heart.
______3. What is the FITT principle recommendation for the time that will give you the most
benefit from your cardiorespiratory workout?
A. 60 minutes C. 30 minutes
B. 20 minutes D. 5 minutes
______4. It refers to the ________ you spend exercising or how long you exercise for. The
______you spend exercising is also an important part of the FITT Principle.
C. Time D. Type
______5. Which FITT principle variable is changed when you increase the length of run from 1
mile to 2 miles?
C. Time D. Type
______6. It refers to the ________ of exercise undertaken or how often you exercise. _______is
a key component of the FITT Principle. Remember that it’s important to know why you’re
exercising and what you want to achieve before rushing into any exercise program.
C. Time D. Type
______7. You can improve or maintain how well heart and lungs work by applying the FITT
principle for ______________________
A. Muscular Endurance C. Flexibility
B. Muscular Strength D. cardiorespiratory endurance
______8. It refers to the _______ of exercise undertaken or what kind of exercise you do. The
______of exercise you choose will have a big effect on the results you achieve. That’s why it’s
important to know what you want to gain from your efforts.
C. Time D. Type
______9. If you are walking at a pace that causes your heart to beat less than 50% of its
maximum heart rate, which of the following FITT principle variable do you need to change to
improve your endurance?
C. Time D. Type
______10. In FITT formula, cardiorespiratory endurance workout sessions lasts is called
C. Time D. Type

P.E 1 Midterm Module

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College Department

Prepared by: Checked by;

STEPHANIE C. BAZAR, LPT AMELIA J. BANIQUED, MSIT

HOW TO USE THIS MODULE

ABOUT THE SUBJECT

Upon completion of this course, the students should be able to:

Name: _______________________ Year Level: _

PHYSICAL FITNESS: A Fresh Start for a Healthier You

Let’s achieve these!

Let’s Begin LOCOMOTOR AND NON-LOCOMOTOR MOVEMENTS

Frequency – 5 to 6 times per week.

Example Your Example

Frequency 2-3 days a week

Intensity Full Body Weight

Time 3 sets of 10 reps

Type Push Ups

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