MELCHOR MEMORIAL SCHOOL, INC.

Purok 2, Laguinbanwa, Ibajay, Aklan Physical Education and Health 1

Designed by: Lea C Magdaluyo
First Quarter – Week 3-4

DAY 1 IT’S VACANT DAY!

DAY 2 Let’s Be Health Aware!!

PHYSICAL FITNESS AS DEFINED

. Before you start reading and answering all the
activities provided for you, let me share some tips as
your learning strategy. For you to know if you already
understand what you read, try to write out what you
know, try to be as detailed as possible, and then check
your module for the accuracy or correctness.
OVERLOAD PRINCIPLE
The principle of overload states that the body must work harder than what it is used to in order for it to
adapt. It implies that exercise is a controlled form of stress that will stimulate the body to become stronger. For
example, in order for a muscle (including the heart muscle) to get stronger it must be overloaded or worked
beyond the usual load. At first, the body will resist the new workload but it will eventually adapt over time.
Overloading will be achieved by following the acronym FITT:

Frequency: Increasing the number of times you train per week

Intensity: Increasing the problem of the exercise, for instance, running at 12 km/h rather than 10 or increasing the
load you're squatting with.
Time: Increasing the length of your training time for every session for instance, cycling for 45 minutes rather than
30.
Type: Increase the intensity of the training. For instance, progress from walking to running

PRINCIPLE OF PROGRESSION
The principle of progression states that the body should experience a gradual increase in workload. If the
principle of overload asks “How hard?” the principle of progression asks “How soon?” The body will get injured if it
experiences a workload that is too hard and too soon. The body should be given an ample time to recover and get
used to the new workload.
The Principle of Progression also stresses the requirement for correct rest and recovery. Continual stress
on the body and constant overload will lead to exhaustion and injury. You ought not to train hard all the time, as
you'll risk overtraining and a decrease in fitness.

PRINCIPLE OF SPECIFICITY
The principle of specificity states that the body will adapt specifically to the workload it experienced. It
implies that improvements in fitness level will be limited to the activities that one is performing. The application of
this principle is not only on the movement or activity performed but to the intensity at which it is performed.

PRINCIPLE OF REVESIBILITY
Development of muscles will happen if regular movement and execution are completed. If activity ceases, it
will be reversed. This shows that benefits and changes achieved from overload will last as long as training is
continuous. On the flip side, this also implies that the detraining effect will be reversed once training is resumed.
Extended rest periods reduce fitness and therefore the physiological effects diminish over time which throws the
body back to its pre-training condition.

PRINCIPLE OF INDIVIDUALITY
The principle of individuality states that no two persons are the same and their rate of adaptation to the
same workload differs. This principle emphasizes the need to create an exercise program that is individual specific.
All individuals have different performance goals, fitness attributes, lifestyles and nutritional preferences, they
respond to exercise program cater to these individual needs and preferences.

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 Note: The effect of training
will be lost if the training is
THE F.I.T.T PRINCIPLE
discontinued. OF PHYSICAL ACTIVITY

FREQUENCY The first thing to identify in the workout plan is frequency—how often you exercise. Your frequency often
depends on a spread of things including the sort of workout you're doing, how hard you're working, your fitness level, and your
exercise goals. Three to five times a week is a safe frequency for each component of health-related physical fitness.
American College of Sports Medicine sets exercise guidelines to provide a place to start figuring out how often to work-out:
For cardio: Include your goal, guidelines recommend moderate exercise five or more days every week or intense
cardio three days every week to improve your health. If your goal is to lose weight, you'll need to work often up to six or more
days a week.
For strength training: The suggested frequency is two to three non-consecutive days a week, it should be one to two
days between sessions. If you are doing a split routine, like upper body at some point and lower body subsequent, your
workouts are going to be more frequent than total body workouts.

INTENSITY  Refers to how hard you work during the physical activity period. Intensity is often measured in several ways,
counting on the health-related component. For instance, monitoring pulse rate is a technique to measure intensity during
aerobic endurance activities but gives no indication of intensity during flexibility activities.
For cardio: For cardio, you will usually monitor intensity by heart rate or pulse rate. The recommendation for steady-
state workouts is at a moderate intensity and for interval training it should be done at a high intensity for a shorter period of
time.
For strength training: Monitoring the intensity of strength training involves a special set of parameters. The intensity
depends on the workload you are doing, the amount of weight you lift, and the number of repetitions and sets. You can change
the intensity based on your goals. For a beginner use a lighter weight and do fewer sets with high repetitions (two or three sets
of 12 to 20 repetitions). If your goal is to develop muscle, do a higher number of sets with a moderate amount of repetitions
(four sets of 10 to 12 reps each). If you want to create strength, use heavyweights to try to do more sets with fewer repetitions
for example, five sets of three repetitions each.

TIME Is the length of the physical activity. Considering the other aspects of the F.I.T.T principle, time differs depending on
the health-related fitness component targeted.
For cardio: The suggested cardio exercise is 30 to 60 minutes but the duration of your workout depends on the type of
exercise. For a beginner, you might start with a workout of 15 to 20 minutes. If you're doing steady-state cardio, like going for a
run, you may exercise for 30 minutes to an hour. If you're doing interval training and working at a high intensity, your workout
should be shorter, around 20 minutes to half-hour.
For strength training: How long you lift weights depends on the type of workout you're doing and on your schedule.
For total body workout, you may take up to an hour, but a split routine may take less time because you're working for fewer
muscle groups.

TYPE Refers to the definite physical activity selected to improve a component of health-related fitness. For example, a
person who wants to improve the arm strength should exercise the triceps and biceps, while an individual who wants to
improve aerobic endurance needs to execute some other aerobically challenging activities such as jogging, running, swimming.
For Cardio: Cardio is changeable since any activity that makes your heart rate up counts. Dancing, running, walking,
jogging, and cycling are some of the wide variety of activities you may choose. Having more than one cardio activity helps
reduce boredom.
For strength training: Strength training workouts can also offer a variety of exercises. It includes any exercise using
resistance like dumbbells, barbells, machines, and many others to work your muscles. You may also use your body as
resistance tool. You may change the type of your strength workout depending on your goal.

PART OF AN EXERCISE PROGRAM

An exercise workout has three components: warm-up, exercise load and cool-down.
The exercise load or workout load is the program activity that would stimulate beneficial adaptation when performed
regularly.
A warm-up is essential prior to actual workload as it prepares the body for more strenuous activity. It increases the
blood flow to the working muscles without an abrupt increase in lactic acid accumulation. According to research, the warmer
the body and muscle, the higher the muscular output. A good warm-up also prepares the heart, muscles, and joints for the next
activity by decreasing joint stiffness and increasing the nerve impulses.
Cool-down is essential after a workout as it permits the pre-exercise heart rate and blood pressure for a gradual
recovery. Cooling down may be most vital for competitive endurance athletes, like marathoners, because it helps regulate
blood flow.

Warm-up - At least 5 to 10 minutes of low to moderate intensity aerobic exercise or resistance exercise with lighter weights.
Conditioning -15 to 60 minutes of aerobic, resistance, neuromuscular, and/or sport activities
Cool-down - At least 5 to 10 minutes of low to moderate intensity aerobic exercise or resistance exercise with lighter weights
Stretching - At least 10 minutes of stretching exercises performed after the warm-up or cool-down phase
Note: For a beginner at least 15 to 30-minute exercise load

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 FLEXIBILITY EXERCISES

MUSCULAR STRENGTH AND ENDURANCE

END OF DAY 2
Any Problem or Questions?
DAY 3 Call or Text: 09101518542
FB Name: Leilei Magdaluyo
CONSULTATION DAY!

DAY 4 IT’S VACANT DAY!

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 DAY 5 WHAT’S IN: WRITTEN WORK 2

Direction: Be HONEST. Read the questions carefully. Write the chosen letter in a ½ CROSSWISE
SHEET of paper (Yellow Pad)

1. Which principle in physical activity claims that in order to progress and improve our fitness, we have to put our bodies
under additional stress?
A. Principle of Overload C. Principle of Reversibility
B. Principle of Progression D. Principle of Specificity
2. What principle in physical activity is defined as gradual increase in exerting effort or load that is done not too slowly, nor
too rapidly?
A. Principle of Overload C. Principle of Reversibility
B. Principle of Progression D. Principle of Specificity
3. Karen is increasing the difficulty of her exercise; she runs 12km per hour. Which FITT principle is manifested?
A. Frequency B. Intensity C. Time D. Type

4. Which of the following given statements is true about Principles of Reversibility?

A. The benefits of training are lost with prolonged periods without training.
B. Repeatedly practicing a skill or a series of movements past required performance
C. Exposing the body to an entirely new stimulus creates consistent performance enhancements
D. To ensure that results will continue to improve over time, the degree of the training intensity must continually
increase above the adapted work load.
5. Jogging, dancing, lunges, brisk walking, squats and planking are examples of what FITT principle?
A. Frequency B. Intensity C. Time D. Type

6. Which part of the exercise program stimulates beneficial adaptation when performed regularly?
A. Cool-down B. Exercise load C. Warm-up D. Stretching

7. Which part of exercise program is done after exercise load?

A. Cool-down B. Exercise load C. Warm-up D. Stretching

8. What is the first element you should set up when planning workout plan? It refers to how often you exercise.
A. Frequency B. Intensity C. Time D. Type

9. What is the most basic principle in physical activity that indicates doing more than normal for improvement to happen?
A. Overload Principle C. Reversibility Principle
B. Progression Principle D. Specificity Principle
10. What do you call the duration or the length of session of a physical activity?
A. Frequency B. Intensity C. Time D. Type

END OF DAY 5

DAY 6 IT’S VACANT DAY!

DAY 7 PERFORMANCE CHECK 2

TASK 2: SKILLS RELATED FITNESS

NOTE: BE ACTIVE. Copy below the Physical Activity Test Score

Card: Task 2 in your 1 WHOLE SHEET OF PAPER (YELLOW PAD). COORDINATION
Study first this topic and do the task afterwards
JUGGLING
Purpose – To measure the coordination of the eye and hand.
Equipment
 Sipa (washer weighing 4gms. with 5-inch straw) or 20 pcs bundled rubber bands/ any similar local materials
weighing 4 gm.

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PROCEDURE
For the Tester
i. Hit the sipa/rubber bands/similar local material alternately with the right and left palm upward. The height of
the material being tossed should be at least above the head.
For the Partner
i. Count how many times the performer has hit the material with the right and left hand.
ii. Stop the test if the material drops or after two (2) minutes.
iii. There shall be three (3) trials.
Scoring – Record the highest number of hits the performer has done.

Score Standard Interpretation

5 41 and above Excellent
4 31-40 Very Good
3 21-30 Good
2 11-20 Fair
1 1-10 Needs Improvement

AGILITY
HEXAGON AGILITY TEST
Purpose – to measure the ability of the body to move in different directions quickly.
Equipment
 Tape measure
 Stopwatch
 Chalk or masking tape
Hexagon Size
a. Length of each side is 18 inches
b. Each angle is 120 degrees
PROCEDURE
For the Tester
i. Stand both feet together inside the hexagon facing the marked side.
ii. At the signal “GO”, using the ball of the feet with arms bent in front, jump clockwise over the line, then back
over the same line inside the hexagon. Continue the pattern with all the sides of the hexagon.
iii. Rest for one (1) minute
iv. Repeat the test counterclockwise
For the Partner
i. Start the time at the signal go and stop once the performer reached the side before the side where he/she
started.
ii. Record the time of each revolution
iii. Restart the test if the performer jumps on the wrong side or steps on the line.
Scoring – Add the time of the two revolutions and divide by 2 to get the average. Record the time in the nearest
minutes and seconds.

Score Standard Interpretation

5 5 seconds and below Excellent
4 6-10 seconds Very Good
3 11-15 seconds Good
2 16-20 seconds Fair
1 21-25 seconds Needs Improvement
0 Over 25 seconds Poor

POWER
STANDING LONG JUMP
Purpose – To measure the explosive strength and power of the leg muscles.
Equipment

 Tape measure/meter stick / any measuring device

PROCEDURE
For the Tester
i. Stand behind the take-off line with feet parallel to each other, the tips of the shoes should not go beyond
the line
ii. Bend knees and swing arms backward once, then swing arms forward as you jump landing on both feet. Try
to jump as far as you can.
iii. Do not control the momentum of the jump (continuously move forward)
iv. Must land on both feet.
v. Perform the test twice in succession
For the Partner
i. Place zero (0) point of the tape measure and the take-off line.

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 ii. After the jump, spot the mark where the back of the heel or either feet of the tester has landed nearest to the
take line.
iii. Record the distance of the two trials.
Score Standard Interpretation
5 201 cm and above Excellent
4 151 cm – 200 cm Very Good
3 126 cm-150 cm Good
2 101 cm – 125 cm Fair
1 55 cm – 100 cm Needs Improvement

SPEED
40-METER SPRINT

Purpose – to measure running speed

Equipment
 Stopwatch
 Running area with known measurement (40 meters)
Procedure
For the Tester
i. At the signal “Ready”, stand behind the take-off line, the tips of the shoes should not go beyond the line and
assumes a crouch position.
ii. At the signal “Get Set”, assume an un-crouch position (buttocks up) with both hands on the starting line.
iii. At the signal “GO”, run to the finish line as fast as you can.
For the Partner
i. Set the stopwatch to zero (0) point.
ii. At the signal “GO”, start the watch and stop it as the performer crossed the finish line. Record time in the
nearest 0:00:01 seconds
Scoring – record the time in nearest minutes and seconds

Standard Norms in Seconds Standard Norms in Seconds

Girls Boys
Age 15-16 17 and above Age 15-16 17 and above
Excellent <5.5 sec <4.5 Excellent <4.5 sec <4.0 sec
Very Good 5.6 – 6.1 sec 4.6 – 5.9 sec Very Good 4..6 – 5.4 sec 4.1 – 5.4 sec
Good 6.2 – 7.2 sec 6.0 – 7.0 sec Good 5.5 – 7.0 sec 5.5 – 6.5 sec
Fair 7.3 – 8.5 sec 7.1 – 8.1 sec Fair 7.1 – 8.1 sec 6.6 – 7.5 sec
Needs >8.6 sec >8.2 sec Needs >8.2 sec >7.6 sec
Improvement Improvement
STICK DROP TEST
Purpose – to measure the time to respond to a stimulus
REACTION TIME
Equipment

 12-inch ruler , Arm chair or table and chair

Procedure
For the Tester
i. Sit on the arm chair or chair next to the table so that the elbow and the lower rests on the desk/table
comfortably.
ii. Place the heel of the hand on the desk/table so that the fingers and thumb extend beyond. Fingers and
thumb should at least be one (1) inch apart.

iii. Catch the ruler/stick with the thumb and index finger without lifting the elbow from the desk/table as the
partner drops the stick. Hold the stick while the partner reads the measurement.
iv. Do this thrice
For the Partner
i. Hold the ruler or stick at the top, allowing it to dangle between the thumb and fingers of the performer.
ii. Hold the ruler/stick so that the 12-inch mark is even between the thumb and the index finger. No part of the
hand of the performer should touch the ruler/stick.
iii. Drop the ruler/stick without warning and let the tester catch it with his/her thumb and index finger.
iv. Record the score on the upper part of the thumb.

Scoring – Record the middles of the three scores (for example: if the score are
21, 18 and 19, the middle score is 19). In case where two (2) score are the same (for example 18, 18, 25), the
repeated score shall be recorded.

Score Standard Interpretation

5 0 – 2.4 cm Excellent
NOTE: BE ACTIVE.
4 Copy below the Physical
5.08 cm –Activity
10.16 cm
Test Score Card:Very
TaskGood
2 in your 1 WHOLE SHEET OF PAPER
3 12.70 cm – 17.78 cm
(YELLOW PAD) Good
2 20.32 cm – 25.40 cm Fair
1 27.94 cm – 30.48 cm Needs Improvement
0 Did not catch Poor

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 Task 2: Skill-Related Fitness Test
A. Coordination: Juggling Score:_____________
B. Agility: Hexagon Agility Test
Clockwise: Time(00:00) Counterclockwise: Time (00:00) Average

C. Speed: 40 Meter Sprint Time: _____________

D. Power: Standing Long Jump_____________

Distance (centimeters)
First Trial Second Trial

E. Reaction Time: Stick Drop Test

1st Trial 2nd Trial 3rd Trial Middle Score

Criteria Score

Content ( 5%)
Appropriateness of the HRF based
on the given procedures
Promptness (5%)
PFT is submitted on time.
Completeness of the test (10%)
Completion of the Test based on
given score card
Total: (20%)

END OF DAY 7
Any Problem or Questions?
DAY 8 Call or Text: 09101518542
FB Name: Leilei Magdaluyo
CONSULTATION DAY!

DAY 9 AND DAY 10

SENIOR HIGH SCHOOL

FIRST ASSESSMENT
S.Y 2022-2023

END OF DAY 10
Prepared by:
Checked by:
LEA C MAGDALUYO
CYREL LUSTER T. AGUSTIN SHELLA MAE M. MATANGGA
Subject Teacher
Subject Coordinator SHS Coordinator

Recommending Approval: Approved:

JUNRIK SALUTA BLANCA SOMBILON JULIO M. ESTOLLOSO

Academic Coordinator Asst. School Principal School Principal

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