P.E. Grade 7 Q1 Module 1 Week 1: Quarter I: Exercise Programs (Sports)

P.E.
GRADE 7 Q1 MODULE 1 WEEK 1

Grade VII (7) 1
QUARTER I: EXERCISE PROGRAMS (SPORTS)
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P.E. GRADE 7 Q1 MODULE 1 WEEK 1
Grade VII (7) 2
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.

2. Don’t forget to answer What I Know before moving on to the other activities
included in the module.
3. Read the instruction carefully before doing each task.
4. Observe honesty and integrity in doing the tasks and 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 deep understanding of the relevant competencies. You can do it!
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Grade VII (7) 3
LESSON 1: FINDING MY PULSE
EXPECTATIONS:What I Need to Know

1. Finding my pulse while at rest.
2. Participating in activities that raise my heart rate.
3. Monitoring my heart rate during activities.
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Grade VII (7) 4
What I know
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Grade VII (7) 5
What’s In
Defining Physical Fitness
Physical fitness is “a set of abilities that one possesses to perform physical

activities.
A physical activity is any bodily movement produced by the contraction of
skeletal muscles that results in a substantial increase in energy
expenditure” (Centers for Disease Control and Prevention or CDC, 1985).
Physical fitness is made up of three major components: (1) health-related, (2)

skill-related, and (3) physiological fitness.
• Health-related physical fitness (HRPF) consists of those specific

components that have a relationship with good health, or a lower risk
of illness, particularly hypokinetic diseases, and conditions.
• Skill-related physical fitness (SRPF) consists of components that have a

relationship with learning motor skills quickly and the ability to
achieve a high level of performance in sports.
• Physiological fitness relates to biological systems that are influenced

by one’s level of habitual physical activity (Bouchard et al., 1990).
Unlike HRF and SRF which can be measured through performance
tests using hand-held or portable devices (like the sit-and-reach box
and the weighing scale) that can be conducted in the field or
classrooms, physiological fitness is different because its components
can be measured using more expensive equipment and in a laboratory
or medically-supervised facility. Its components include metabolic
fitness (MetF), morphological fitness (MorF) and bone integrity (BI).
Fitness Parameters
HRF consists of cardiorespiratory endurance (CRE), muscular endurance and

strength, flexibility, and body composition.
SRF consists of agility, balance, coordination, power, reaction time and speed.
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Grade VII (7) 6
What is It
FINDING MY PULSE
You will need a stopwatch or a digital watch with a second hand. Your
partner takes the time while you take your pulse. Your pulse can be located
at several places on your body. The 2 most common locations are the
carotid pulse and the radial pulse.
A. Carotid pulse
• Turn your head to one side.

• Feel the point at your neck where the large
muscle and tendon stick out when your
head is turned.
• Slide the fleshy part of your index and
middle fingers along this tendon until you
are on a level equal with your Adam’s apple.
• Feel for the pulse. Readjust the fingers if
necessary. Do not press too hard because
this might alter the pulse (e.g. slow it
down). Count the number of pulses felt for
60 seconds.
• This number represents your heart rate in
beats per minute while you are at rest.
• If you are pressed for time, you may count
the pulses for only 15 seconds.
• Multiply this by 4. Remember however,
that it is more accurate to take a full 60-second count if possible.
B. Radial pulse
• Hold your left forearm out in
front with your palm facing you.
• At the top portion of your
forearm (nearest the thumb)
where your wrist is, slide the
fleshy part of you index and
middle fingers along until they
are 1 inch from your wrist.
• Feel for the pulse. Readjust
the fingers if necessary.
• Do not press too hard because
this might alter the pulse (e.g.
slow it down).
• Count the number of pulses
felt for 60 seconds.
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Grade VII (7) 7
• This number represents your heart rate in

beats per minute while you are at rest.
• If you are pressed for time, you may count the
pulses for only 15 seconds.
• Multiply this by 4.
• Remember however, that it is more accurate to
take a full 60-second count if possible.
My heart rate while at rest (e.g. seated) is _____ beats per minute (bpm).
What’s More
RAISING MY HEART RATE
The intensity of your exercise can be moderate or vigorous depending

on your heart rate.
Directions: You will now perform several tasks and record your heart
rate after each task. You or your partner will either count the number of
times or time you as you perform each task. After each task, you will remain
standing as you count your pulses and multiply it for 15 seconds. You or
your partner alternate in performing the tasks. This allows you to rest and
for your heart rate to return to the normal resting rate.
Heart rate
1. Jogging in place (20 sec.) _________ This can be done on the stairs, a bench,
or a chair. The stepping goes: right foot
bpm
up-left foot up-right foot down-left foot
2. Jumping jacks (20 times) _________
bpm
3. Step-ups (20 sec.) _________ bpm
4. Partner Tag (1 min) _________ bpm
Directions: Your partner and you stay inside a

circle that is drawn on the ground. Facing
your partner, you will try to tap his knee while
trying to avoid his effort to tap your knee. You keep
score of the number of times you can tap his
knee.
5. Crab Walk (5 meters) __________ bpm
Directions: Seating on the ground, rest your hands with your fingers
pointed away from you on the ground behind. Raising your buttocks
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Grade VII (7) 8
off the ground, you walk with your hands leading. You walk for 5
meters and turn around before walking back to where you started
What I have learned

There are two most common locations of pulse: the carotid pulse and
the radial pulse. Before doing any activity or exercises you should know
your heart rate first.
What I can do
MONITORING MY HEART RATE
The table below shows the different tasks that you performed. Arranged
these tasks from highest to lowest heart rate.
ACTIVITY HEART RATE
LESSON 2: CALCULATING MODERATE AND VIGOROUS

LEVEL OF INTENSITY
What I Need to Know

1. Calculating the appropriate levels of exercise intensity.
2. Identifying which among the tasks that I performed represent a
moderate or vigorous level of intensity.
What’s In
Directions: Identify the two most common locations in finding pulse rate.
1._________________ 2. _______________
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Grade VII (7) 9
What is It
A. What should be my heart rate when I am engaged in a moderately intense
exercise?
STEP 1. Use the equation 208 – 0.7 (age)

a. 0.7 X __________y/o = __________
b. 208 - __________ (answer to a.) = _________
STEP 2. Subtract your resting heart rate (beats per minute or

bpm) from your answer to Step 1.
Step 1 _______ - resting heart rate _______bpm = _________
STEP 3A. (For minimum heart rate): Multiply your answer to Step
2 by 40%.
Step 2 _______ x 0.40 = _______
STEP 4A. Add your resting heart rate to your answer from Step 3. This
represents the MINIMUM heart rate you should try to achieve
when exercising at a MODERATE intensity.
Resting heart rate _______ + Step 3.A _______ = __________
STEP 3B. (For maximum heart rate): Multiply your answer to STEP
2 by 55%.
Step 2 _______ x 0.55 = _______
STEP 4B. Add your resting heart rate to your answer from Step 3. This
represents the MAXIMUM heart rate you should try to achieve
when exercising at a MODERATE intensity.
Resting heart rate _______ + Step 4 _______ = __________
For moderately intense exercise, my exercise

heart rate should be:
_____ bpm to _____ bpm
B. What should be my heart rate when I am engaged in a vigorously

intense exercise?
STEP 1. Use the equation 208 – 0.7 (age)

a. 0.7 X __________y/o = __________
b. 208 - __________ (answer to a.) = _________
STEP 2. Subtract your resting heart rate (beats per minute or bpm)
from your answer to Step 1.
Step 1 _______ - resting heart rate _______bpm = _________
STEP 3A. (For minimum heart rate): Multiply your answer to Step 2 by 50%.
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Grade VII (7) 10
Step 2 _______ x 0.50 = _______
STEP 4A. Add your resting heart rate to your answer from Step 3. This
represents the MINIMUM heart rate you should try to achieve when
exercising at a VIGOROUS intensity.
Resting heart rate _______ + Step 3.A _______ = __________
STEP 3B. (For maximum heart rate): Multiply your answer to STEP 2 by
85%.
Step 2 _______ x 0.85 = _______
STEP 4B. Add your resting heart rate to your answer from Step 3. This
represents the MAXIMUM heart rate you should try to
achieve when exercising at a VIGOROUS intensity.
Resting heart rate _______ + Step 4 _______ = __________
For vigorously intense exercise, my exercise heart rate should be:

_____bpm to_____ bpm
What’s More
Remembering the tasks that YOU performed in the previous session,
you can classify the following tasks as MODERATE or VIGOROUS in
intensity based on my heart rate:
TASKS HEART RATE INTENSITY
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Grade VII (7) 11
What I have learned

Always check your heart rate before doing any physical activity
or exercise. Overexertion can lead to injuries or death.
What I can do
1. Think of 2 exercises that are of moderate intensity, and 2 other
exercises that are of vigorous intensity.
2. Each exercise must be carried out for 15 seconds.
3. Arrange the exercises to alternate between moderate and vigorous
intensities.
4. List down these exercises and label each as M for moderate and
V for vigorous.
5. Monitor your heart rate immediately after performing all
the exercises:
My heart rate is _____ bpm, which reflects a __________ level

of intensity.
References:
• Stella Marie M. Urbiztondo and Anamaria Laudet S. Mangubat, Physicsal

Education Grade 7, Learner’s
Material
• All photos of PE faculty members of the University of Asia and the Pacific
were taken in April 2012 by Mr. Joshua Ben R. Villareal
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What I Need to Know

Calculating my physical activity index,
Understanding why muscle strength is important to one’s health,
• Performing exercises that develop muscle strength and endurance.
What I know
CALCULATING MY PHYSICAL ACTIVITY (PA) INDEX*
• Calculate my PA index by encircling the score in each area:

a. Frequency:How often do I exercise?
Less than 1 time per week 0
1 time per week 1
2 times per week 2
3 times per week 3
4 times per week 4
5 times per week 5
b. Intensity: How hard do I exercise?

No change in my pulse from resting level 0
Little change in my pulse 1
Slight change in my pulse 2
Moderate increase in my pulse 3
Vigorous increase but NOT sustained 4
Vigorous increase but SUSTAINED 5
c. Time or Duration: How long do I exercise?

Less than 5 minutes 0
5-14 minutes 1
15-29 minutes 2
30-44 minutes 3
45-49 minutes 4
60 minutes or more 5
• To assess your PA index, multiply your 3 scores: Frequency
_____ X Intensity _____ X Time _____ = _____
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Grade VII (7) 4
• If your PA index is _____, then your estimated level of activity

is __________.
PA Index Activity Level

Less than 15 Sedentary
15-24 Low active
25-40 Moderate active
41-60 Active
More than 60 High active
What is It
There are health risks associated with a sedentary or physically
inactive lifestyle. Individuals who do not exercise regularly and those
who are sedentary or low active are at risk for:
3. Cardiovascular diseases
Coronary heart diseases
Hypertension
Stroke
4. Hyperlipidemia,
5. Obesity, and
6. Diabetes
MUSCULAR SYSTEM
There are 3 types of muscles: cardiac, smooth, and skeletal muscles.
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Grade VII (7) 5
These muscles share 4 common characteristics: excitability,

contractility, extensibility, and elasticity.
When your finger touches a hot lid, the stimulus causes you to respond by
withdrawing your hand. Excitability is the muscle’s property to respond to a
stimulus. Contractility refers to the generation of force that produces
movement. Thus, the muscles contract resulting in the action of
withdrawing one’s hand away from the stimulus. Extensibility is the property
of the muscle to stretch. Since most muscles work in pairs, one muscle
contracts while the other stretches to accommodate the movement. For
example, when I curl-up my trunk my abdominal muscles contract. This
causes my trunk to bend forward while my back muscles extend or are
stretched. Going back to a lying position reverses the action of the muscles.
Thus, the back muscles shorten while the abdominal muscles are stretched.
Finally, elasticity is the property of a muscle to resume its original length
after being stretched. A rubber band can be stretched when pulled on
opposite ends; in the absence of the pulling force, the rubber band resumes
its original length. Thus, muscles when stretched resume their original
length. (So, forget about stretching to grow taller!)
HEALTH BENEFITS OF MUSCLE STRENGTH
Having adequate levels of muscular strength helps with my balance by

decreasing the risk for falls and the resulting injuries. It also makes lifting
and reaching easier. More importantly, performing strength exercises
stresses my bones and preserves my done density thus decreasing the risk
for osteoporosis.
Loss of muscle tissue is the main reason for the decrease in metabolism
as we grow older. If we continue to eat at the same rate, body fat increases. It is
therefore necessary to engage in strengthening exercises that result in an
increase in muscle mass or hypertrophy. Muscle tissue uses energy even at rest
thus, an increase in muscle mass or size increases resting metabolism. This
can translate into preventing and reducing excess body fat.
What’s More
Directions: Perform the following exercises and identify whether the
muscle contraction is static or dynamic (concentric and eccentric):
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Grade VII (7) 6
Push- Ups Sit-Ups Front Plank
1._____________________ 2. _________________ 3. ____________________
Side Plank Squat Bird Dog- One arm up
4.___________________ 5.______________________ 6. _______________________
Bird dog- Leg up Lunges Bird dog- Knee to elbow
7. ____________________ 8. __________________ 9. ________________
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Grade VII (7) 7
What I have learned

• People who have sedentary lifestyle are at risk in these diseases:
1. Cardiovascular diseases
a. Coronary heart diseases
b. Hypertension
c. Stroke
2. Hyperlipidemia,
3. Obesity, and
4. Diabetes
• Three types of muscles
1. Cardiac muscle
2. Skeletal muscle
3. Smooth muscle
What I can do
1. Which of the exercises were EASY to perform?
ANSWER:
____________________________________________________________________
2. Did I persevere in performing those exercises which I found to be difficult?

Why or why not?
ANSWER:
____________________________________________________________________
3. Am I confident in doing these exercises on my own? Why or why not?
ANSWER:
____________________________________________________________________
References:

Education Grade 7, Learner’s
Material
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ARTER I: EXERCISE PROGRAMS (SPORTS)
WEEK 3
What I Need to Know

1. Performing stretching exercises aimed to improve my flexibility,
and
2. Differentiating between warm-up and cool-down routines or
procedures.
What I know
1. How do you determine your PA Index?
2. What are the risk factors associated with a physically inactive or
sedentary lifestyle?
What’s In
I. Assess your exercise habits in terms of warm-up, stretching and
cool-down exercise routines. (Refer to questionnaire at the end of the lesson)
II. Why should you warm-up before any sports or exercise?
What is It
Warm-up enables me to increase my ability to perform more intensely by:
a. Increasing my body temperature which allows me to increase the
rate and force of my muscular contractions.
b. Increasing my heart rate and the blood flowing to my muscles; and
c. Increasing the activation of my central nervous system (CNS)
resulting in improved coordination, skill accuracy and reaction time.
What’s More
A. General warm-up exercises- aim to achieve these effects and takes
only 2-4 minutes. It is expected that you are breathing quite heavily at the
end of this short routine:
1. Jog forward, backwards, sideways
2. Skipping and crossovers
3. High knee and butt flicks
4. Progressive sprints (jog for 5 meters then sprint the next 10 meters)
Dynamic stretching exercises- specifically prepare the muscles for

active contraction. They also incorporate balance. However, they do not
cause long-term improvement in flexibility because of the short stretching
time unlike the static stretching exercises which are performed after the
sports or exercise proper.
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Dynamic stretching exercises:
1. Knee hug and calf-raise
2. Single leg deadlift
3. Lunge and twist
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4. Inch worm
B. Specific warm-up exercises- refer to skills that the sport requires

such as lay-up for basketball, dig passes for volleyball or forehand rally for
table tennis. These skills enable you to perform more effectively in the
training or game situation.
a. Perform the general warm-up and dynamic stretching exercises

b. Perform static stretching exercises
Static stretching- is performed after the exercise or training session as

a cool-down routine. These exercises require you to hold or sustain your
final stretched position to improve your flexibility.
Cool-down- returns the body to resting state and promotes effective
recovery. It serves the following functions:
1. Slowly decreases the heart rate and overall metabolism, both of
which have been elevated during the workout,
2. Reduces tendency toward fainting and dizziness by preventing the
sudden pooling of blood in the legs and ensures adequate circulation to the
skeletal muscles, heart, and the brain; and
3. Aids in preventing or relieving spasms or cramps in fatigued
muscles through static stretching that also contributes to optimal flexibility
improvements.
Static stretching exercises:

1. Hamstrings stretch
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2. Quadriceps stretch
3. Groin stretch 4. Adductors stretch
5. Calf stretch 6. Trunks stretch
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7. Shoulder stretches
Please watch other full body stretching exercises.

https://www.youtube.com/watch?v=h2aBPh_2eEo&t=84s
What I can do
Directions: Design a complete exercise program that consists of the
different phases: warm-up, dynamic stretching, workout, or activity proper
(strengthening exercises) and cool-down. Specify all the exercises that you
are going to perform in each phase, the corresponding repetitions and/or
time as well as the intensity (specify your target heart rate) of each exercise.
PHASE EXERCISE REPS TIME INTENSITY
Warm-up
Dynamic
Stretching
Work-out
proper
Cool Down
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P.E. GRADE 7 Q1 MODULE 4-5 WEEK 4-5
WEEK 4&5
Lesson 1: Background of Arnis
What I Need to Know

1. Understand the rules, conventions, and terminology in Arnis by
using them during the execution of skills.
2. Perform the warm-up, stretching and cool-down exercises properly
and on my own.
What’s In
What is Skill-Related Physical Fitness (SRPF)?
- consists of components that have a relationship with learning motor
skills quickly and the ability to achieve a high level of performance in sports.
What is It
Arnis - is a Filipino martial art that can be performed individually or with a
partner using a single stick or a pair of sticks for striking and blocking; can
also be used for self-defense.
- it was founded by Remy Presas and he used it as a self-defense
system.
What’s More
The following exercises must be performed to make sure that our
bodies are physically ready and to prevent any injury from occurring:
1. Warm-up
2. Stretching
3. Cool-down
• GENERAL WARM-UP
1. Jog for 1 minute.
2. Side shuffle (left foot leading) for 20 seconds.
3. Side shuffle (right foot leading) for 20 seconds.
4. Carioca (left foot leading) for 10 seconds.
5. Carioca (right foot leading) for 10 seconds.
6. Butt kicks for 10 seconds.
7. High knees for 10 seconds.
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• DYNAMIC STRETCHING
1. Knee hug to calf raise

3. Lunge and twist
4. Toe touch
• FUNDAMENTAL SKILLS
Link: https://www.youtube.com/watch?v=XgQo1I8xuQs
1. Grip: Proper hold of the stick

Hold the stick one fist away from the punyo
(butt) of the stick. Close the grip with the thumb.
2. Basic Stance and Salutation
Handa
a. Feet are positioned shoulder width
apart.
b. Stick is held in front of the body.
Pugay
a. Place the weapon hand across the
chest.
b. Bow by bending at the waist.
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Handa sa Paglaban/Fighting Stance

a. One foot in front (foot the same as the
weapon hand), the other foot on the
rear
b. Keep feet apart, distance of one foot.
c. Both knees slightly bent
d. Toes facing forward
e. Weight evenly distributed on both feet
Forward Stance
a. Distance of 5 steps between the feet.
b. Back leg kept straight; rear foot is held
at a 45-degree angle.
c. Keep the front knee bent.
d. Weight is evenly distributed on both
feet.
Backward Stance
a. Distance of 4 steps between the feet.
b. Both knees are slightly bent.
c. Rear foot held at a 90-degree angle.
d. 70% of the body weight on the rear foot
while 30% is placed on the front foot.
• COOL-DOWN: Static Stretching Exercises
1. Wrist (fingers down, up, forward)

2. Finger stretch
3. Overhead stretch
4. Chest stretch
5. Triceps
6. Cross elbow
7. Zipper
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What I Have Learned

Always follow these exercises before performing to make sure that our
bodies are physically ready and to prevent any injuries:
1. Warm-up
2. Stretching
3. Cool-down
Arnis Fundamental Skills:

1. Grip
2. Basic Stance and Salutation
a. Handa
b. Pugay
c. Handa sa Paglaban/Fighting Stance
d. Forward Stance
e. Backward Stance
What I Can Do
Directions: Using the rating scale below, I can assess my performance
on the following skills accordingly:
Rating:
I I can practice the skill by myself.
O I can practice the skill with others’ help.
W I will just wait for the next PE class.
RATING ACTIVITY
Warm-up
Dynamic Stretching
Grip
Stance
Static Stretching
LESSON 2: STRIKING TECHNIQUES (1-5)

Link: https://www.youtube.com/watch?v=M3T3tWXWesQ
What I Need to Know

I will be learning how to perform the first five (5) techniques:
• Striking technique 1-Left side of the head attack
• Striking technique 2-Right side of the head attack
• Striking technique 3-Left side of the trunk attack
• Striking technique 4-Right side of the trunk attack
• Striking technique 5-Thrust to stomach
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What I Know
Directions: Write the proper procedures of each striking technique.
1-Left side of the head attack
2-Right side of the head attack
3-Left side of the trunk attack
4-Right side of the trunk attack
5-Thrust to stomach
What’s In
1. Give a short background of Arnis.
2. What are the fundamentals of Arnis?
What is It
STRIKING TECHNIQUES: Hitting vital points of the body as targets
by means of slashing, stabbing and thrusting actions; all techniques are
performed with a fighting stance.
GENERAL WARM-UP: DYNAMIC STRETCHING EXERCISES
ST1: Left side of the head attack

1. Assume fighting stance
2. Stick held at one o-clock; slashing action
3. Free hand on chest
ST2: Right side of the head attack

2. Stick held at eleven o’clock; slashing action
3. Free hand on chest
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ST3: Left side of the body (trunk) attack
1. Extend weapon hand
2. Strike any part of the trunk between the
shoulder and hip joints; slashing action against the
outer part of the trunk
ST4: Right side of the body (trunk)attack

1. Same as ST3
ST5: Thrust to solar plexus (stomach) attack

1.Thrust weapon hand towards the target
point (solar plexus)
2. Follow-through with upward movement
• COOL-DOWN: STATIC STRETCHING
What’s More
Using the rating scale below, I can assess my performance on the

following skills accordingly:
Rating:
I I can practice the technique by myself.
O I can practice the technique with others’ help.
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RATING ACTIVITY
Warm up
Dynamic stretching
Grip
Stance
Striking technique 1-5
Static stretching
What I Have Learned

1. Do dynamic stretching before doing any physical activities
2. Remember the first five striking techniques:
• Left side of the head attack
• Right side of the head attack
• Left side of the body attack
• Right side of the body attack
• Thrust to solar flexus or stomach attack
3. After the activity do the cool down (static stretching)
What I Can Do
Directions: Perform the first five striking techniques and record
through your cellphone and send it to your teacher.
LESSON 3: STRIKING TECHNIQUES (6-12)
What I Need to Know

• Today’s lesson consists of the remaining seven (7) of the twelve
(12) striking techniques:
What I Know
Directions: Write the proper procedures of each striking technique.
1. Left chest stab
2. Right chest stab
3. Left lower leg strike
4. Right lower leg strike
5. Left eye poke
6. Right eye poke
7. Crown attack
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What’s In
In our previous lesson, I learned how to perform the five (5) striking
techniques: left (1) and right (2) side of the head attack, left (3) and right (4)
side of the trunk attack, and the thrust to stomach (5) attack.
BRIEF INTRODUCTION
• GENERAL WARM-UP: DYNAMIC STRETCHING EXERCISES
STRIKING TECHNIQUES:
ST6: Left chest stab

1. Assume the fighting stance.
2. Extend weapon hand forward, palm
facing outward.
3. Keep elbow up.
ST7: Right chest stab

2. Scooping action
3. Extend weapon hand forward,
palm facing outward.
4. Keep the elbow down.
ST8: Left lower leg (knee/shin/ankle) strike

1. Lower the body
2. Extend weapon hand to hit any part of
the lower leg between knee and ankle joint
3. Palm upward
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ST9: Right lower leg

1. Lower the body
2. Extend weapon hand to hit any part of
the lower leg between knee and ankle
joint
3. Palm downward
ST10: Left eye poke

2. Extend weapon hand forward, palm
facing outward
3. Elbow up
ST11: Right eye poke

2. Extend weapon hand forward,
palm facing outward
3. Elbow up
ST12: Crown attack

1. Hack against the top of the head
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• COOL-DOWN: STATIC STRETCHING EXERCISES
What’s More
Using the rating scale below, I can assess my performance on the
following skills accordingly:
Rating:
I I can practice the technique by myself.
O I can practice the technique with others’ help.
RATING ACTIVITY
Warm up
Dynamic stretching
Grip
Stance
Striking technique 1-5
Striking technique 6-
12
Static stretching
What I Have Learned
1. Do dynamic stretching before doing any physical activities

2. Remember the last seven striking techniques:
• Left chest stab
• Right chest stab
• Left lower leg strike
• Right lower leg strike
• Left eye poke
• Right eye poke
• Crown attack
3. After the activity do the cool down (static stretching)
What I Can Do
Directions: Perform the last seven striking techniques and record
through your cellphone and send it to your teacher.
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Assessment
Direction: Choose the letter of the best answer.
1. What is a set of abilities that one possesses to perform physical activities?

a. Health-related physical fitness c. Skill-related physical fitness
b. Physical fitness d. Physiological fitness
2. It is any bodily movement produced by the contraction of skeletal muscles that

result in a substantial increase in energy expenditure.
a. Physical activity c. Skill-related physical fitness
b. Physical fitness d. Physiological fitness
3. A type of physical fitness consists of those specific components that has a

relationship with good health, or a lower risk of illness, particularly hypokinetic
diseases, and conditions
b. Physical fitness d. Health-related physical fitness
4. Consists of components that have a relationship with learning motor skills quickly
and the ability to achieve a high level of performance in sports
b. Physiological fitness d. Health-related physical fitness
5. It relates to biological systems that are influenced by one’s level of habitual

physical activity
b. Physiological fitness d. Health-related physical fitness
6. An exercise that aims to achieve these effects and takes only 2-4 minutes
a. Dynamic stretching c. General warm-up exercise
b. Specific warm-up exercise d. Static stretching
7. It is specifically to prepare the muscles for active contraction. They also

incorporate balance.
8. An exercise performed after the exercise or training session as a cool-down

routine. These exercises require you to hold or sustain your final stretched position
to improve your flexibility
30
9. Techniques in Arnis aim to hit vital points of the body as targets by means of
slashing, stabbing and thrusting actions; all techniques are performed with a fighting
stance.
a. Blocking techniques c. Stance
b. Fundamental skills d. Striking techniques
10. It is a Filipino martial art that can be performed individually or with a partner
using a single stick or a pair of sticks for striking and blocking; can also be used for
self-defense
a. Arnis c. Siato
b. Kali d. Sipaan
https://docs.google.com/forms/d/e/1FAIpQLSfqF-dJWSv2wiIuseqhHya_Keq-
fl3XFEA_2jOuoCdeWjKhUw/viewform?usp=sf_link
References:
Education Grade 7, Learner’s Material
31
WEEK 6-8
LESSON : DETERMINING MY HEART RATE AT REST
What I Need to Know

• Practice the striking techniques 1-12
• Monitor my heart rate to determine the intensity of the
exercises.
•
What I Know
What are the 12 striking techniques in Arnis?
What’s In
In our previous lesson, I learned how to perform the remaining seven
(7) striking techniques: left (6) and right (7) chest attack; left (8) and right (9)
knee attack; left (10) and right (11) eye attack, and the crown (12) attack.
What is It
DETERMINING MY HEART RATE AT REST
You will need to perform different warm-up, cool down exercises, and
perform the different striking techniques. After each activity you need to get
your heart rate and classify each activity if it is intense, moderate, or less
intense.
What’s More
1. Your partner signals the time for me to “start” and “stop” counting
my pulse (radial or carotid) for 6 seconds.
HEART RATE AT REST: _____ bpm
2. You now signal my partner to “start” and “stop” counting his/her

pulse for 6 seconds.
GENERAL WARM-UP
1. Jog for 1 minute.
2. Side shuffle (left foot leading) for 20 seconds.
3. Side shuffle (right foot leading) for 20 seconds.
4. Carioca (left foot leading) for 10 seconds.
5. Carioca (right foot leading) for 10 seconds.
6. Butt kicks for 10 seconds.
7. High knees for 10 seconds.
32
HEART RATE AFTER WARM-UP: _____ bpm
DYNAMIC STRETCHING
1. Knee hug to calf raise
3. Lunge and twist
4. Toe touch
HEART RATE AFTERSTRETCHING: _____ bpm
STRIKING TECHNIQUES
ST1: Left temple attack

ST2: Right temple attack
ST3: Left shoulder attack
ST4: Right shoulder attack
ST5: Thrust-to-stomach attack
ST6: Left chest attack
ST7: Right chest attack
ST8: Left knee attack
ST9: Right knee attack
ST10: Left eye attack
ST11: Right eye attack
ST12: Crown attack
Striking Techniques
https://www.youtube.com/watch?v=xCGc7l8CM0o
HEART RATE AFTER STRIKING: _____ bpm
COOL-DOWN: Static stretching exercise
HEART RATE AFTER COOL-DOWN: _____ bpm
What I Have Learned

1. Compute your heart rate given a MODERATE intensity exercise
(minimum = 40% and maximum = 55%).
(Minimum) _____ bpm TO (Maximum) _____ bpm
2. Compute your heart rate given a VIGOROUS intensity exercise

(minimum = 60% and maximum = 85%).
(Minimum) _____ bpm TO (Maximum) _____ bpm
33
How to properly compute your target heart rate
https://www.youtube.com/watch?v=FUEcvcsWmmE
What I Can Do
1. Rank the following exercises accordingly: 1-most intense; 2-
moderate; 3-least intense.
2. Identify the exercise intensity as moderate or vigorous
EXERCISES HEART RATE RANK INTENSITY

(bpm)
General warm-up
Dynamic
stretching
Striking
techniques
Cool down
34
Development Team
WRITERS
VICENTE BAYOT
EDITORS & EVALUATORS

JOHN REY AMANO
EDWARDO MARMITO
EVANGELINE G. LOBO
LAYOUT ARTIST & ILLUSTRATORS

MA. CRISTINA M. JAVIER
AMAPOLA ESPOS
LEO PANTI
MANAGEMENT TEAM
DR. MARGARITO B. MATERUM, SDS
DR. GEORGE P. TIZON, SGOD Chief
DR. ELLERY G. QUINTIA, CID Chief
MR. SHOJI GERONA, EPS – MAPEH
DR. DAISY L. MATAAC, EPS – LRMS/ALS
PRINTING SPONSOR
CITY GOVERNMENT OF TAGUIG
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
35

P.E. Grade 7 Q1 Module 1 Week 1: Quarter I: Exercise Programs (Sports)

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P.E. Grade 7 Q1 Module 1 Week 1: Quarter I: Exercise Programs (Sports)

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P.E.

GRADE 7 Q1 MODULE 1 WEEK 1

This module was collaboratively designed, developed and evaluated by the

For the learner:

The following are some reminders in using this module:

1. Use the module with care.

LESSON 1: FINDING MY PULSE

EXPECTATIONS:What I Need to Know

Physical fitness is “a set of abilities that one possesses to perform physical

Physical fitness is made up of three major components: (1) health-related, (2)

• Health-related physical fitness (HRPF) consists of those specific

• Skill-related physical fitness (SRPF) consists of components that have a

• Physiological fitness relates to biological systems that are influenced

HRF consists of cardiorespiratory endurance (CRE), muscular endurance and

• Turn your head to one side.

• This number represents your heart rate in

The intensity of your exercise can be moderate or vigorous depending

4. Partner Tag (1 min) _________ bpm

Directions: Your partner and you stay inside a

5. Crab Walk (5 meters) __________ bpm

What I have learned

ACTIVITY HEART RATE

LESSON 2: CALCULATING MODERATE AND VIGOROUS

What I Need to Know

STEP 1. Use the equation 208 – 0.7 (age)

STEP 2. Subtract your resting heart rate (beats per minute or

For moderately intense exercise, my exercise

B. What should be my heart rate when I am engaged in a vigorously

STEP 1. Use the equation 208 – 0.7 (age)

Step 2 _______ x 0.50 = _______

For vigorously intense exercise, my exercise heart rate should be:

What I have learned

My heart rate is _____ bpm, which reflects a __________ level

• Stella Marie M. Urbiztondo and Anamaria Laudet S. Mangubat, Physicsal

What I Need to Know

• Calculate my PA index by encircling the score in each area:

b. Intensity: How hard do I exercise?

c. Time or Duration: How long do I exercise?

• To assess your PA index, multiply your 3 scores: Frequency

_____ X Intensity _____ X Time _____ = _____

• If your PA index is _____, then your estimated level of activity

PA Index Activity Level

There are 3 types of muscles: cardiac, smooth, and skeletal muscles.

These muscles share 4 common characteristics: excitability,

HEALTH BENEFITS OF MUSCLE STRENGTH

Having adequate levels of muscular strength helps with my balance by

Push- Ups Sit-Ups Front Plank

1._____________________ 2. _________________ 3. ____________________

Side Plank Squat Bird Dog- One arm up

4.___________________ 5.______________________ 6. _______________________

Bird dog- Leg up Lunges Bird dog- Knee to elbow

7. ____________________ 8. __________________ 9. ________________

What I have learned

2. Did I persevere in performing those exercises which I found to be difficult?

3. Am I confident in doing these exercises on my own? Why or why not?

• Stella Marie M. Urbiztondo and Anamaria Laudet S. Mangubat, Physicsal

What I Need to Know

Dynamic stretching exercises- specifically prepare the muscles for

2. Single leg deadlift

3. Lunge and twist

B. Specific warm-up exercises- refer to skills that the sport requires

a. Perform the general warm-up and dynamic stretching exercises

Static stretching- is performed after the exercise or training session as

Step 2 _ x 0.50 = _

My heart rate is _ bpm, which reflects a ______ level

___ X Intensity _ X Time _ = ___

1._____________ 2. _ 3. ____________

4._ 5. 6. _______

7. __ 8. 9.

(Minimum) _ bpm TO (Maximum) _ bpm

(Minimum) _ bpm TO (Maximum) _ bpm