Introductory Message

For the facilitator:

This module was collaboratively designed, developed and evaluated by the

Development and Quality Assurance Teams of SDO TAPAT to assist you in helping
the learners meet the standards set by the K to 12 Curriculum while overcoming
their personal, social, and economic constraints in schooling.

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.

For the learner:

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.

The following are some reminders in using this module:

1. Use the module with care. Do not put unnecessary mark/s on any part of the
module. Use a separate sheet of paper in answering the exercises.
2. Don’t forget to answer Let’s Try! before moving on to the other activities
included in the module.
3. Read the instructions carefully before doing each task.
4. Observe honesty and integrity in doing the tasks and in checking your
answers.
5. Finish the task at hand before proceeding to the next.
6. Return this module to your teacher/facilitator once you are through with it.
If you encounter any difficulty in answering the tasks in this module, do not
hesitate to consult your teacher or facilitator. Always bear in mind that you are
not alone.

We hope that through this material, you will experience meaningful learning and
gain a deep understanding of the relevant competencies. You can do it!
 Let’s Learn

Learning Competencies:
1. Engages in moderate to vigorous physical activities (MVPAs) for at least 60
minutes most days of the week in a variety of settings in and out of
school. (PEH11FH-Ia-t-8)
2. Explains how to optimize the energy systems for safe and improved
performance. (PEH11FH-Ib-c-2)
This module was designed and written to help you understand the
exercises for fitness: walking, jogging, and running.

Objectives:
After going through this module, you are expected to:

a. discuss the exercise for fitness based on walking, jogging and

running;
b. elaborate the health benefits of walking, jogging and running;
c. engage in routine physical fitness activity.

Let’s Try

Directions: Using the Venn diagram below, compare and contrast physical
activity to exercise.

VENN DIAGRAM IN PHYSICAL ACTIVITY AND EXERCISE

PHYSICAL
BOTH EXERCISE
ACTIVITY

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 Lesson Exercises for Fitness: Walking, Jogging and
2 Running

Let’s Recall
Directions: Expound the following words based on your understanding.

WALKING JOGGING RUNNING

Let’s Explore
Walking, Jogging, and Running
To achieve one’s physical readiness, an individual should engage in
different exercises. And it's good to start with the three basic aerobic exercises
which are walking, jogging, and running. Let’s learn more about these basic
aerobic exercises.
First, walking is a great way to improve or maintain your overall health.
Just 30 minutes every day can increase cardiovascular fitness, strengthen
bones, reduce excess body fat, and boost muscle power and endurance. It
can also reduce your risk of developing conditions such as heart disease, type
2 diabetes, osteoporosis, and some cancers. Unlike some other forms of
exercise, walking is free and doesn’t require any special equipment or
training.
In addition, walking has low impact, requires minimal equipment, can be
done at any time of day and can be performed at your own pace. You can get
out and walk without worrying about the risks associated with some more
vigorous forms of exercise. Walking is also a great form of physical activity for
people who are overweight, elderly, or who haven’t exercised in a long time.
Second, jogging is a form of trotting or running at a slow or leisurely pace.
The main intention is to increase physical fitness with less stress on the body
than from faster running but more than walking, or to maintain a steady

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speed for longer periods of time. Performed over long distances, it is a form of
aerobic endurance training.

Third, running is a method of terrestrial locomotion allowing humans and

other animals to move rapidly on foot. Running is a type of gait characterized
by an aerial phase in which all feet are above the ground (though there are
exceptions). This contrasts with walking, where one foot is always in contact
with the ground, the legs are kept mostly straight and the center of gravity
vaults over the stance leg or legs in an inverted pendulum fashion. A feature
of a running body from the viewpoint of spring-mass mechanics is that
changes in kinetic and potential energy within a stride occur simultaneously,
with energy storage accomplished by springy tendons and passive muscle
elasticity. The term running can refer to any of a variety of speeds ranging
from jogging to sprinting.

There are similarities and differences between running and jogging. The
difference between running and jogging is intensity. Running has faster
intensity since it uses more kilojoules and demands more effort from the
heart, lungs, and muscles than jogging. Running requires a higher level of
overall fitness than jogging. In terms of similarity, both running and jogging
are forms of aerobic exercise. It was mentioned in the previous module that
aerobic means 'with oxygen'. On that note, the term 'aerobic exercise' means
any physical activity that produces energy by combining oxygen with blood
glucose or body fat.

To conclude, engage in these basic aerobic exercises namely walking,

jogging, and running to help you become physically fit and active. These
activities are essential for physical readiness.
Health Benefits of Walking
● burn calories;
● strengthen the heart;
● help lower one’s blood sugar;
● ease joint pain;
● boost immune function;
● boost one’s energy;
● improve one’s mood
● extend one’s life

Health Benefits of Jogging and Running

● help to build strong bones, as it is a weight bearing exercise;
● strengthen muscles;
● improve cardiovascular fitness;
● burn plenty of kilojoules;
● help maintain a healthy weight.

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Here are some important terms to remember.
● Movement is changing your position within a given space.
● Locomotor movement is a movement that allows you to travel from place to
place.
● Non-locomotor skills are fundamental body movements that do not
incorporate traveling.

Eight Locomotor Movements

1. WALKING – a set of steps
2. RUNNING – just like walking but launching off ground with both feet.
3. HOPPING – launching one foot, landing the same foot
4. JUMPING – launching off one foot, landing on both feet.
5. SKIPPING – walking then hopping on the same foot in one motion
6. LEAPING – launching off one foot, landing on another foot.
7. GALLOPING – leaping continuously, almost like a run.
8. SLIDING – moving smoothly

Let’s Elaborate

Directions: Using the guide statement, answer the crossword puzzle.

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 Let’s Dig In
Directions: Using the diagram below, give the health benefits of walking,
running and running.

Let’s Apply
MULTIPLE CHOICE
Directions: Read and analyze each item carefully. Then, encircle the correct
answer.

1. Ryan has been fairly consistent in his runs and is starting to get a little
bored with his routine. Sometimes the pace seems a little slow and he
is starting to lose his motivation. Which of the following would be the
best and safest way to revive his interest?
A. use the Training Effect
B. have a medical checkup
C. find a running partner
D. train in good shoes
2. Renzo is shorter than Marilyn, yet she can run just as fast. Marilyn
probably has:
A. seven to eight hours
B. 204 beats per minute
C. 120 to 151 beats per minute
D. a longer stride length
3. A cool-down is best described as
A. in the early hours of the day
B. light jogging or walking after a workout
C. pass and begin without any restriction
D. fast walking or slow jogging

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 4. Lester has chosen jogging for his exercise program because he knows it
will work his cardiovascular system. Other activities in this group
include cycling, walking, and swimming. These activities are all
classified as
A. fatigue
B. alternate running distance and intensity
C. mechanization
D. aerobics
5. Sarah exercises all the time, skips meals, and eats very small portions.
She looks very thin and sometimes seems tired and weak. Becky
should be concerned about her friend because she may be showing
symptoms of
A. potassium deficiency
B. more erect
C. anorexia
D. vitamin C deficiency

MATCHING TYPE
Directions: Match Column A to Column B. Write your answer in the space
provided.

_____6. Ohm has been very diligent and A. a little over three miles
consistent in his exercise. He runs regularly,
but he seems to be getting more tired and
sore. He should
_____7. Tay wants to increase flexibility B. participate in an aerobic exercise
without the possible side effects of stretching program
at the wrong time. For the best results he
should stretch
_____ 8. Newwie was looking through the C. decrease pace without increasing
sports calendar for his area and found a 5K mileage
road race. If he decides to participate in the
event, how far will he have to run to finish it?
_____ 9. Krist likes to play soccer and
D. after his workout, during cool-
basketball. Conditioning for them with a
down
jogging program is important because aerobic
exercise is at the base of these activities.
Soccer and basketball are usually
_____ 10. Captain has been reading some E. anaerobic activities
books about fitness and exercise. Through his
reading, she has discovered that the key to a
healthier lifestyle is to

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 Let’s Evaluate
PERFORMANCE TASK: JOG AT HOME
Directions: Take note of the following procedure to successfully accomplish
the task.
1. Jog for 30 minutes (stationary position) for 5 days.
2. Record the minimum and maximum heart rate each day before and after
the activity.
3. Screenshot the data for record purposes.
4. Process questions will be answered after the 5 days performance task.

Day 1 Day 2 Day 3 Day 4 Day 5

Minimum
Heart
Rate
Maximu
m Heart
Rate

Process Question:
1. How do you feel while jogging stationary as a means of aerobic exercise?
______________________________________________________________________
______________________________________________________________________
______________________________________________________________________

2. Are there any changes in your physical performance after doing the
activity?
______________________________________________________________________
______________________________________________________________________
______________________________________________________________________

References
Physical Education and Health Volume 1 by Lualhati Fernando - Callo, Peter
Fermin Dajire

https://www.betterhealth.vic.gov.au/health/healthyliving/walking-for-good-
health
https://en.wikipedia.org/wiki/Jogging
https://en.wikipedia.org/wiki/Running
https://www.healthline.com/health/benefits-of-walking
https://quizlet.com/215946175/test

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 Development Team of the Module
Writer: ALBERT B. TALAGTAG
Editors:
Content Evaluator: JOCELYN P. TABIA, MPES
Language Evaluator: MARY JANE Z. BLANCO
CARINA P. WHITESIDE
Reviewers:

Illustrator: ALBERT B. TALAGTAG

Layout Artist: ERICSON S. CADDAUAN/MELANIE D. GATANELA
Management Team: DR. MAGAGRITO B. MATERUM, SDS
DR. GEORGE P. TIZON, SGOD Chief
DR. ELLERY G. QUINTIA, CID Chief
MR. SHOJIE G. GERONA, EPS-MAPEH
DR. DAISY L. MATAAC, EPS-LRMS/ALS

For inquiries, please write or call:

Schools Division of Taguig City and Pateros

Upper Bicutan Taguig City
Telefax: 8384251
Email Address: sdo.tapat@deped.gov.ph