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Physical Education
 10
Physical Education
Quarter 1 – Module 1: Strength
Training

i
Physical Education- Grade 10
Alternative Delivery Mode
Quarter 1 – Module 1: Strength Training First
Edition, 2020

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Published by the Department of

Education Secretary: Leonor Magtolis
Briones Undersecretary: Diosdado M.
San Antonio

Development Team of the Module

Writer: Lucky Nestor A. De San Juan

Editors: Gene A. Reginaldo Edwin C. Padasdao
Ritchelle B. Dejolde
Reviewers: Francis A. Domingo Jenetrix T. Tumaneng
Editha T. Giron Gina A. Amoyen
Antonio V. Laceste, JR Evangeline A. Cabacungan
Illustrator: Lucky Nestor A. De San Juan
Layout Artists: Lucky Nestor A. De San Juan Mary Ann L. Cabilan
Management Team:
Tolentino G. Aquino Joann A. Corpuz
Arlene A. Niro Mariecon G. Ramirez
Gina A. Amoyen Arnel S. Bandiola
Editha T. Giron Arthur M. Llaguno
Francis A. Domingo Gene A. Reginaldo

Printed in the Philippines by:

Department of Education – Region 1

Office Address: Flores St. Catbangen, City of San Fernando, La
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 What I Need to Know

This module was specifically developed and designed to provide you

fun and meaningful learning experience, with your own time and pace.

The module is divided into four lessons, namely:

 Lesson 1- Introduction to Strength Training
 Lesson 2- Strength Training
 Lesson 3- Development of Strength Training
 Lesson 4- Making it Part of Life

After going through this module, you are expected to:

 assess physical activity, exercise and eating habits; PE10PF-Ia-h-39
 engage in moderate to vigorous physical activities for at least 60
minutes a day in and out of school PE10PF-Ib-h-45; and
 express a sense of purpose and belongingness by participating in
physical- related community services and programs PE10PF-Ib-h-48

What I Know
Directions: Select the letter that represents your best answer. Use your
activity notebook in writing your answers.

1. How many hours is the most ideal time for an individual to engage in
doing on-line activities?
A. 8 hours B. 6 hours C. 4 hours D. 2 hours

2. Which of the following is the best way to maintain an active lifestyle?

A. Reading books B. Using gadgets C. Watching TV D. Biking

3. Which of the following physical activities is the most convenient?

A. Brisk Walking B. Jogging C. Biking D. Running

4. What strengthening exercise requires the body to be lowered until the

chest is approximately one fist off the ground then pushed off the ground to
return to its original position?
A. Push up B. Superman C. Crunches D. Side Crunches

5. What strengthening exercise requires the body to proceed to prone lying

position followed by lifting up both arms and legs?
A. Push up B. Superman C. Crunches D. Side Crunches

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6. What do we call the number of repetitions or the full movement of
exercise from starting point to finish?
A. Rep B. Set C. Laps D. Cycle

7. Which of the following is the most ideal reps for lower body?
A. 6-15 B. 6-9 C. 12-15 D. 15-25

8. What strengthening exercise is considered most helpful in burning fat in

the stomach area?
A. Push up B. Superman C. Crunches D. Side Crunches

9. What strengthening exercise can help in burning fat on the body

sides or waist?
A. Push up B. Superman C. Crunches D. Side Crunches

10. Among the given choices, what is the most effective exercise that can
improve the muscles in the butt area?
A. Crunches B. Side Crunches C. Squats D. Burpees

11. Which of the following statements is correct about strengthening exercises?

A. It weakens the immune system

B. The bones will just get tired and weak
C. It aims to develop the circulatory system only
D. It is both beneficial to muscle and bones for better mobilization.

12. What principle of exercise refers to the difficulty level of a work-out?

A. Rep B. Frequency C. Intensity D. Set

13. Which of the following is not ideal rep for upper body?
A. 6-15 B. 6-9 C. 12-15 D. 15-25

14. What do we call a group of repetitions?

A. Start B. Point C. Rep D. Set

15. What strengthening exercise should you do if you want to tone your
gluteus maximus?
A. Push-ups B. Side Crunches C. Crunches D. Squats

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 Lesson
Introduction to
1 Strength Training

Hi! How are you? Let us explore the different basic strength training activitie
Are you ready? Come on!

What’s In

Directions: Identify the different basic strength training activities by

arranging the sets of letters provided before each statement.

UPSSHUP 1.The body is lowered until the chest is

approximately one fist off the ground then
pushed off the ground to return to its
original position.

REPUSNAM 2. It requires the body to proceed in prone

lying position followed by lifting up both
arms and legs.

SCRENCUH 3.This strengthening exercise is helpful in

burning fat to the stomach area.

EDISSCRENCUH 4.This exercise will help the body in burning fat

to the sides or waist.

QAUSST 5.This activity can improve the muscles in the

butt area.

What’s New

Directions: The following questions will help you determine your physical
activity preference. Use the scoring guide to help you assess your fitness
level. Please answer the questions honestly. Use your activity notebook in
writing your answers.
1. How active were you during your P.E. classes?
A. Inactive B. Lightly Active C. Active D. Very Active

2. In the past week, how many days were you active for at least 60 minutes?

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 A. 0 B. 1-2 days C. 3-4 days D. 5 or more days

3. In the past week, how many days did you spend watching TV, playing
video games or using your phone for more than 2 hours?
A. 5 or more days B. 3-4 days C. 1-2 days D. 0

4. You complete the statement. In the past week, I spent most of my leisure
time .
A. Reading books, watching TV, playing video games, surfing the net
and sleeping
B. Helping with household chores, cleaning my room and
running errands
C. Performing moderate intensity sports, games and dance
D. Performing high intensity sports, games and dance

5. For the past weeks, how many hours in a day did you spend playing video
games or surfing the net?
A. More than 4 hours B. 3-4 hours C. 1-2 hours D. 30 min.

6. How many hours of your weekend did you spend in doing high intensity
activities?
A. More than 4 hours B. 3-4 hours C. 1-2 hours D. 30 min.

7. How many minutes of your PE class did you actually spend playing
or dancing and moving?
A. Less than 15 min. C. 31-45 minutes
B. 15-30 minutes D. More than 45 min

8. How would you classify your participation in various physical activities?

A. Inactive B. Lightly Active C. Moderately Active D. Very Active

9. What is the best way to keep healthy if there is pandemic?

A. Stay at home C. Go to the gym
B. Accomplish paper works D. Do work-out or exercise at home

10. How long can you endure on on-line class/ work / activity?
A. 8 hours B. 6 hours C. 4 hours D. 2 hours

11. How many hours do you allocate for your exercise?

A. 5 min. B. 15 min. C. 1 hour D. 3 hours

12. How do you define your lifestyle nowadays?

A. Not-active B. Healthy C. Active D. Very Active

13. How many hours should we expose ourselves doing on-line activities?
A. 8 hours B. 6 hours C. 4 hours D. 2 hours

14. Which of the following physical activities is the most convenient exercise
for you?
A. Reading Books B. Singing C. Dancing D. Walking

15. Which of the following physical activities is the most difficult exercise
for you?
A. Brisk Walking B. Jogging C. Biking D. Running

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Scoring Guide

1. Equate the following points for each response to the questions

above: A=1-point, B= 2 points, C= 3 points, D= 4 points

2. Add all the points from each question.

3. Rate your score:

“Very Active” if your score is 30 and
above “Active” if your score is 19-29
“Less Active” if your score is 9-18.
“Inactive” if your score is lower than
17.

4. In your activity notebook, based from your score and your rating, write
three things that you can improve on and explain why you choose those.
This activity was adapted from the book of Lualhati Fernando –Callo and Peter FerminDajijme. Physical Education and Health Volume
I-

What is It
A. STRENGTH TRAINING
Strength training specializes in the inducement of muscular
contraction through the use of free weights, weight machines, and
resistance bands which builds the strength, size of skeletal muscles, and
anaerobic endurance. It strengthens and increases the amount of muscle
mass in the body by making the muscles work harder than they're used to. It
improves overall health and well-being because the bones, muscles, tendons
and ligaments are strengthened and toughened. It also increases
metabolism, improves cardiac function, and elevates good cholesterol.
Strength training is most commonly seen as a weight-bearing activity.
There are two terms concerning strength exercises: Repetitions and sets. A rep
(repetition) is one full movement from starting point to finish. A set is a group
of repetitions. The most basic training design is to have anywhere between 6
and 15 reps in a set, and performing 3 sets. Some people will go for 6 to 9
reps, some will go for 9-12 and some will go for 12-15 reps in a set. These
numbers are for upper body strength training. The lover body reps must be
anywhere between 15- 25 reps also with an approximate of three sets.
Benefits of the Weight-Bearing Strength Training Exercises
With good strength training program, a learner will:
1. have an increase in muscle strength;
2. strengthen tendons and ligaments;
3. improve in range of motion joints;
4. have a reduction of body fat and increase in lean muscle mass;
5. potentially improve his/her blood pressure levels;
6. gain positive changes in levels of blood cholesterol;
7. gain an improvement in glucose tolerance and insulin sensitivity; and
8. gain overall strength, balance and functional ability.

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B. PRECAUTIONARY MEASURES
Even if we are so concentrated in developing a healthy and active
lifestyle, we still need to consider our safety. So bear in mind the following
precautionary measures:

1. Before engaging yourself to the activity, warm up first through walking.

After doing the exercise, cool down for five to ten minutes through
stretching.
2. Align body correctly and move smoothly through each exercise. Focus on
form, not weight. Poor form can cause injuries and slow gains. When
learning a strength training routine, start with no weight, or very light
weight, then concentrate on slow-smooth lifts and equally control descents
while isolating a muscle group.
3. To be in control is to work at the right tempo. Take three counts while
lowering a weight and hold, then count three again while raising it to the
starting position.
4. Pay attention to your breathing during workouts. Exhale while working
against resistance by lifting, pushing, or pulling and inhale at every
release.
5. Keep challenging muscles by slowly increasing weight or resistance. The
right weight differs depending on the exercise.
6. Stick with the routine. Working all the major muscles of the body two or
three times a week is ideal.
7. Give time for muscles to recover too. Strength training causes tiny tears
in muscle tissue. These tears aren't harmful, but they are important.
Muscles grow stronger as the tears knit hours to recover before the next
strength training session. Always give the muscles at least 48 hours to
recover before the next strength training session.

C. FOOD REQUIREMENTS
The way we eat when we were children may strongly affect our eating
behavior as adults. When we repeat this behavior over many years, it
becomes a habit. Eating proper food and proper exercise should go hand in
hand to achieve a healthy and active lifestyle.
Every year, many people check their general level of physical fitness.
Some people choose to focus on increasing physical activity while others
choose to begin eating healthy and nutritious food.
A combination of good exercise routine and consistent intake of
balanced diet can help achieve a well-rounded health and fitness level.
Food and Nutrients

There are different dietary and nutritional requirements for each

method used to increase levels of general fitness. The food that you eat
serves as a fuel for your various activities.
Every year many people check on their general levels of fitness. A
combination of good exercise routine and consistent healthy food intake can
help someone achieve a well-rounded health and fitness program.

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WATER- During exercise, evaporation is usually the
primary mechanism of heat dissipation. Temperature
rises rapidly if the body cannot adequately evaporate
sweat from skin’s surface. Continuous sweating might
lead in losing valuable fluids from the reservoir within
the body. The rate is being related to exercise intensity,
individual differences, environmental conditions,
acclimatization state, clothing, and baseline hydration
status.
Eight or more glasses of water a day keep us hydrated.
CARBOHYDRATES- The majority of your diet must consist
of healthy, natural carbohydrates. These should not
come from sugar (even though sugar is packed with
carbohydrates). Get your carbohydrates from natural
sources such as rice and whole grains.
Rice is a good source of carbohydrates.
PROTEIN- Protein is very important if you add strength
training to your aerobic routine. You need to consider
protein to be an integral part of your diet. The amino
acids that make up proteins are the small amount of acid
that make every biological function of your body
possible. For those trying to lose weight, diets high in
protein and fiber are very likely to limit cravings and
make you feel full faster
and Pork is one good source of protein.
longer.

FRUITS and VEGETABLES- Make your plate filled with

fruits and vegetables. Dark green, red, orange
vegetables, have high levels of nutrients such as vitamin
C, calcium, and fiber. Adding spinach or romaine lettuce
and tomato to your sandwich is the easiest way to get
more veggies in your
meal Tomatoes and eggplant are some of the
nutritious food our body needs.

GRAINS- Choose whole grains, like whole-wheat bread,

brown rice and oatmeal. It is also best to consume them
with fruits.
Wheat bread is more advisable to eat.

DAIRY- If you are trying to build strong bones, drink

fat- free or low-fat milk products. In some cases when
you cannot digest lactose, there are alternatives that
you can have like soy or rice milk and low-fat yogurt
instead.

solid fats, and sodium which

PIZZA, CANDY, and FAST FOOD- You don’t need to could be beneficial at some
deprive yourself from eating these items. Eating less of point especially when
them may help you maintain a healthy weight. Pizza, consumed in proper amount.
candy, fastfood, and sodas have a lot of added sugar, A healthy eating plan should

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still be observed. Milk builds strong bones.
Pizza must be eaten in moderation.

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ADDED SUGAR- Fruits are naturally sweet not like
cookies, snack cakes, and brownies, which have added
sugar to make them taste better. Sugar adds calories but
has no nutrients so you need to have less intake or
consumption of it.
Cookies have added sugar thus,
these must be consumed in
moderation.
SOLID FATS- Fat helps your body grow and develop. It is
a source of energy and it even keeps your skin and hair
healthy. But some fats are better for you than others.
Solid fats are fats that are solid at room temperature,
like butter, stick margarine, shortening and lard. They
often contain saturated trans fat, which is high in
calories and not healthy for the heart so be easy on
cakes, cookies, pizza and
fries which often have a lot of solid Margarine is an example of solid fats.
fat.

SODIUM- Your body needs a small amount of sodium.

But, consuming too much of this can raise your blood
pressure, which is unhealthy for your heart and your
body in general. Processed foods, like those that are
canned, frozen or packaged, often have a lot of salt. Try
to use less than one teaspoon of salt in preparing food
when cooking.
Too much salt in the body absorbs too much
water

Skipping Meals may lead to weight gain. Follow these tips to maintain
a healthy weight.

1. Eat breakfast every day. It gets your body going. You can even grab something
on the go, like a piece of fruit and a slice of whole-grain bread. It also helps
you concentrate on your studies or even enables you to focus on your work
brought about by the power of taking regular breakfast.
2. Pack your lunch. Aside from being economical, if you pack your lunch, you
can control the portions and can ensure a healthy meal since you prepare it.
3. Eat healthy snacks, and try not to skip meals. If you can bring your own
snack, then do so. Eat boiled bananas, camote and the like instead of taking
junk foods.
4. Take dinner with your family. When you eat with your family, you are more
likely to eat a healthy meal, and you can take the time to catch up with each
other.
5. Be involved in grocery shopping and meal planning at home. If you’re involved, you
can make sure meals are healthy and taste good. Share your knowledge to
your parents while picking up your groceries and strengthen your bonding,
too.

Proper Nutrition for Exercise

Nutrition is the health branch of health science that emphasizes the

importance of the food for growth and development, as well as in lowering
the chances of acquiring diseases and illnesses. Proper nutrition depends on
the mix of food with varied nutrients that we need to consume every day.
Having too much or too little of these nutrients can lead to disorders, so
keep principles of nutrition like adequacy, balance, and variety. Nutrients

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are important food substances that help our body function properly. They
provide energy and facilitate growth and repair of cells.
Macronutrients such as carbohydrates, fats, proteins, and water are
mandatory intake by the body in large amounts. Micronutrients such as

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vitamins and minerals are only needed in very little amounts. They all aid
our bodies to produce enzymes, hormones and other substances critical to
growth and development.

Signs and Symptoms of

Micronutrients Importance
Deficiency
Helps the body use Anemia, painful joints,
carbohydrates, proteins cracks in teeth,
Vitamin A
and fats. Maintains healthy depression, frequent
skin, infections
bones, teeth, hair, and
vision
Produces energy from Anemia, depression,
carbohydrates and fats. convulsion, skin rashes,
Breaks down glycogen to nervous system
Vitamin B release glucose and make degeneration, progressing
hemoglobin in carrying to paralysis and
oxygen in the blood hypersensitivity
Aids maintenance of red Red blood cell breakage,
blood cells anemia, muscle
Vitamin B12
degeneration, difficulty
walking, leg cramps
Aids in bone, teeth and Anemia frequent infection,
skin formation and bleeding gums, loosened
resistance to infection it teeth, muscle degeneration
Vitamin E and C
protects the body from and pain, joint pain,
oxidative damage blotchy bruises, failure of
wounds
to heal.
Aids in the formation of red Anemia, heartburn,
blood cells and protein frequent infections, smooth
Folate
and red tongue,
depression
and mental confusion.

D. FITT PRINCIPLE
The FITT Principle is an acronym for Frequency, Intensity, Time, and
Type. These are the key factors in designing an exercise program that will
address the current fitness level; provide means to overload the body; and
trigger positive adaptations. These variables can be modified occasionally to
consistently challenge the body to become stronger. It is important to
remember that increasing the workload should be done one variable at a
time to prevent chronic injuries or overtraining. The proposed
recommendations should be observed to reduce the likelihood of injury and
encourage adoption of an active lifestyle.
The frequency (number of sessions in a week) of an exercise program
depends on the current fitness level of a person and the type of activity
performed. It is important to provide rest days to allow the body to recover.
Consequently, beginners should exercise less frequently as compared to
athletes. As the fitness level increases, the individual can increase the
number of sessions gradually. Some individuals train twice or thrice every
day. However, one should refrain from designing his/her program (especially

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for beginners) this way because it leads to burnout and possible injuries.
The intensity (difficulty level of the exercise or work demand) of an
exercise, refers to the difficulty level of the workout. It is important to set a

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workload that is more challenging than what one is used to. This factor is
affected by the current fitness level and the time allotted to an exercise
session. Each type of exercise has its own method of estimating intensity.
Current research indicates that exercise intensity is the most important
factor in improving fitness level.
The time or duration (duration or distance covered in an exercise
session) of an exercise session is influenced by the intensity and the type of
activity performed. An exercise that is performed at a high intensity level
cannot be sustained for a long period of time. Furthermore, a stretching
program usually takes a shorter period to complete as compared to
resistance training program.
Lastly, the type (mode of exercise or activity) of activity is influenced by
the fitness goal and the current fitness level. The program should be
designed to produce the best activity that will specifically address the fitness
goal. For instance, an individual who wants to develop his or her endurance
to swim 2 kilometers should choose swimming as his or her main activity
though there are strategies to achieve this goal. There is no single exercise
for a specific goal, but one can choose from various alternatives or activities
that will provide enjoyment to him/ her. This is where the art and science of
exercise prescription come into play.

E. INTRODUCTION TO STRENGTH TRAINING

The Five Basic Strength Training Exercises
A. Push-ups- Regular push-ups are prescribed to most people.
However, for some who have health concerns, newbies and even females,
they may start off with knee push-ups. Regular push-ups are performed with
the body forming a straight line from the heels. The body is lowered until
the chest is approximately one fist off the ground. The body is then pushed
off the ground to return to its original position.

B. Superman-From Push-ups
prone lying position, lift both arms and legs. Try not to bend the legs; then
lower arms and legs without relaxing the ground.

Superman
C. Crunches- From the supine lying position while legs are bent and arms
touching the ears, lift the head and shoulders with the shoulder blades
lifting off completely from the ground. Return to original position while
keeping the head elevated off the ground.

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 Crunches

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D. Side crunches- Starting with legs together and bent, lie on one side. Extend
the arm close to the ground 30-45 degrees from the body as support or
balance. Position the other arm across the chest or have it float in front of it.
Lift the shoulder closer to the ground while legs and the chest slightly face
upward. Return to original position without letting the shoulder touch the

ground.
Side Crunches
E. Squats-From an upright position with arms and hands crossed in front of
chest or up, squat lower until the thighs are parallel to the ground. The
chest and butt must be pushed out and the knee must not thrust forward
beyond the toes. Return to original position, keeping both legs and slightly
bent.

Squats
Additional Activity
Directions: It is now time to apply what you have learned. Try to create a
proposed work plan with just the right number of sets and reps you want to target
in a week.

Exercises 1stweek 2ndweek 3rdweek 4thweek

Push-up
Superman
Crunches
Side Crunches
Squats

Directions: In your notebook, give your impressions on strength training

activities by completing the statements in each box below.
STRENGTH TRAINING ACTIVITIES
I can make a
I already understand
I can recall… connection with
about…
this topic because.

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 Lesson
Strength Training
2
upports a healthy function of the heart and lungs. Choose the best fitness activity not only to enhance the body’s perfo

What’s In

I. Directions: Answer the following questions in your activity notebook.

1. What are the different strength training exercises? Provide the
significance of each strength training activity to the body.
2. In strength training, what is the difference between prep and set?
II. Complete the semantic map by writing words associated with the
theme given below.

Strengthening Exercise

III. Direction: Think of some household chores that can be done as alternative
to the exercises identified below. Write your answer in your activity
notebook.

Exercises Household chores

Push-up (Ex: Getting up from the bed from prone lying position)

Superman
Crunches
Side Crunches
Squats

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 What is It
A. Warm-up
Directions: Perform the following warm-up exercises for 1-minute
each and record your pulse rate after each activity for 1-minute.

Exercise Number of Sets and Pulse Rate for 1-

Reps minute
Jog-in-place
Jumping jacks
1-minute step test

B. Work-out
Directions: Below is the list of work-out exercises. Fill out the table with the
number of reps and sets you can perform within a minute.

Exercises Set Rep

Push-up
Superman
Crunches
Side Crunches
Squats

C. Cool Down
Directions: Perform the following cool down activities with your favorite
calm music in 1 minute. Determine which part of your body can feel the
stretch and tension. Describe your experience in this activity on your
notebook.
Exercise Spot Reflection
Standing-toe-touch
Upward dog
Plank

What’s More

Directions: Create a visual presentation or poster of the different safety

tips that we need to consider when doing strength training. Use an A4 size
bond paper. Below are the criteria for grading your output. You may pass
this output after accomplishing this module.

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 Criteria
CONTENT  Appropriate details support main idea
50%  Accurate and detailed information
 Information adequately supports purpose of visual
presentation
FOCUS  Topic and title are clear and easily identified
20%  Main idea is clearly appropriate to topic
 All illustrations complement the topic
VISUAL APPEAL  Outstanding use of color, design, and space
20%  Original and creative design
 Overall design is pleasing and harmonious
MECHANICS  Free of grammatical errors
10%  Words are legible and pertinent to topic
Total- 100 %

Congratulations for doing a good job. Take a break and continue when you’re ready for the

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 Lesson
Development of Strength
3 Training

Today you are moving to lesson 3. Are you ready to take

What’s In
Directions: Fact or Myth? There are various myths and fallacies surrounding
exercise and fitness. It is important that you are able to identify valid claims.
A sound understanding of how the body responds to exercise and training is
going to help you weed out fact from fallacy. Check out the following
statements and decide whether it is a fact or myth by writing F if it’s a fact
and letter M if it’s a myth. Write the answers on your activity notebook.

1. It is best to exercise in the morning because it helps burn more calories.

2. Running a kilometer and walking a kilometer will burn the same amount
of calories.
3. Performing 1,000 crunches a day will trim fat in the belly.
4. Free weights are better than exercise machines in increasing strength.
5. Performing static stretching before jumping decreases vertical jump height.

What’s New

RPE SCALE
1 Very Light Activity
(anything other than complete rest)
2-3 Light Activity
(Feels like you can maintain for hours, easy to breath and carry on a
conversation)
4-5 Moderate Activity
(feel like you can exercise for long periods of time, able to talk and hold
short conversation)
6-7 Vigorous Activity
(on the verge of becoming uncomfortable, short of breath, can speak a
sentence)
8-9 Very Hard Activity
(difficult to maintain exercise intensity, hard to speak more than a single
word)
10 Max Effort
(feels impossible to continue, completely out of breath, unable to talk)

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he intensity of your workouts, get familiar with the numbers. In simple terms, the numbers correspond to the intensity

What is It

Heart Rate

The heart rate is an indicator of the level of participation in physical

activity. The intensity of activity is measured by the percentage of the
maximum heart rate (maxHR) during exercise, which literally means the
maximum number of times the heart contracts in one minute. An easy
formula to determine your maximum heart rate, based on your age, is called
the Maximum Heart Rate (MaxHR).
Prediction Equation: MaxHR FORMULA = 220 - your age

However, this only gives you an estimate, as the maximum heart rate
actually varies for different people. The aging factor affects this formula and
maxHR decreases as one gets older. A more accurate measure of heart rate is
known as the maximal stress test (VO2,max). This test makes use of a
treadmill or exercise bike. Another accurate way to measure the heart rate
is through a heart rate monitor that uses either watch or chest strap
attached with a device that measures one's heart rate and calculates its
percentage against your maxHR.

Rate of Perceived Exertion

The Rate of Perceived Exertion (RPE) can measure exercise intensity
and can be combined with the Prediction Equation. A number is assigned to
coincide with the subjective feelings of exercise exertion (from 1 to 10).
Based on the given number (RPE), there is an assigned ratio scale. The
higher the number given by the exerciser, the higher the level of exertion is.
To use this text, the exerciser is tasked to determine the approximate level
of his/her exertion between 1 and 10. The equivalents are as follows:

RPE Approximate Level of Exertion

1 10 % No Exertion
2 20% Very Very Weak
3 30% Very Weak
4 40% Weak
5 50% Moderate
6 60% Somewhat Strong
7 70 % Strong
8 80 % Very Strong

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 9 90 % Very very strong
10 100 % Maximal Exertion

If the student gives a number of 5, for example, it garners an exertion

level of 5, which means that he/she would more or less, be at his/her 50%
personal maxHR. This value can then be compared to the Prediction
Equation, which is based on the student's age. A simple way of determining
the maxHR is through this formula.

220- age (for example, 20 years old) = 200 (maxHR of the

student) RPE = 5 (exertion = 5, or approximately 50% heart
rate)
Therefore, at the rate the student is exercising, the heart rate should be 100
bpm (beats per minute).
Activity 1: Try this one. Compute for the maximum heart rate of a 24-year old
athlete whose RPE is 8. Show your 200-20= 200 computation in your activity
step-by-step
notebook. 200 x .50 =

You just did a computation on heart rate. Now, it’s time to create your own fitness p

FITT PRINCIPLE

Exercise is an activity that stimulates the body to adapt and become

stronger. The stimulus has to be appropriate to derive the health benefits. If
the stimulus is too light, the body will not adapt, and if it is too hard, it may
cause some injuries. The exercise program should be designed to fit the
current health condition of the individual and it should be interesting. The
FITT Principle is a helpful guide in designing a personalized fitness
program.

What I Have Learned

Activity 1. Directions: Prepare a simple fitness program by simply selecting the

set of exercises that you want. In your work-out or strengthening activity,
use the alternative exercises that you have chosen in the previous activity or
lesson.

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 Exercise Duration Pulse Rate
Warm-up
1
2
3
4
5
Work-out/ Strengthening
Exercise
1
2
3
4
5
Cool Down/ Stretching
1
2
3
4
5

Activity 2. Directions: Create your own fitness plan, warm-up, work-out and cool
down exercises. Be ready to perform them with music and record your
performance. You will be graded using the following rubrics:

Criteria
CONTENT  All the exercises were appropriate for strengthening
40% activity.
Execution All the exercises were executed
30% properly. Overall, they were pleasing and
harmonious
Mastery All exercises were executed with full mastery and in
20% proper order
Attainability The exercises used were easy to follow and can be
10% performed by everyone
Total- 100 %

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 Lesson
Making it Part of Life
4
Hello! u are about to finish this module with your last lesson. Ready?
Yo Let’s proceed.

Being well and fit enables one to perform everyday duties and daily
routines from moderate-to-vigorous levels without excessive fatigue or
getting tired and become miserable at the end of the day. One should still
have the strength to perform other activities for recreation. There are
contributory factors for being fit. One of which is the fitness activity.

A fitness activity includes physical movements designed to burn fats

or calories. Everybody can benefit from regular physical activities, whether
it be moderate or vigorous activities. Greater amount of physical activity,
'longer duration' or greater intensity' can provide additional health benefits.
Some of the suggested fitness activities are strength training, walking,
running and jogging.

What is It
Lifting weights is as important as those exercises using one’s body
weight for resistance or resistance bands. This type of exercise increases
lean muscle mass which is particularly important for weight loss sine lean
muscles burn more calories than other types of tissues. When you drop
pounds, you can also lose muscle, so it's important to do resistance training
to keep that muscle mass especially for those learners whose BMI fall under
obese, overweight, and underweight. This is all part of improving and maintaining
one’s Body Mass Index (BMI).
Benefits of Strength Training
 Increases lean muscle mass (or prevention of its loss) – Continuous
strength training will help tone your muscles because of its repetitive
action or contraction of the muscle
 Increases bone density and reduced risk of osteoporosis- As we age,
our bone density changes and our bone become more brittle so
strength training can help reduce the risk of osteoporosis which is the
main problem of older people.
 Increases muscle strength to make everyday activities easier- The
muscle gets immune with the strength being exerted and it will help
you accomplish harder work easily and with ease.
 Lowers risk of injury (by allowing the muscles to better support the
joints). Exercising the joint to achieve its maximum range could be
attained

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 through strength training. As a result, the individual can accomplish
more tasks.

Use your resourcefulness in doing the next activity. You need plastic
bottles, water, sand, pebbles or soil. Filling the bottles with water, sand, or
pebbles is a good substitute for dumbbells.
Reminder:
1. Make sure to undergo warm up exercises first to condition yourself
in doing the suggested activity.
2. Perform in a wide space and make sure you are wearing a
comfortable fitness attire.
3. Hydrate yourself.
4. Have someone observe you (any member of the family) while
performing to get instructions relating to execution, safety, and
security.

What’s More
Directions: Using improvised materials, execute the following simple
strengthening exercises.
Positions Procedure

Bicep curls

1. Stand firm on the ground with feet apart

and distribute your weight well.

2. Starting position- While holding the

bottles, place your hands on your sides (you
may change the way you handle and the
direction of the bottles as long as you hold
1st Position them firmly.)

3. Lift the bottles by bending your hands in

front of you.

4. Go back to the 1st position. Repeat the

whole steps 15 times

2nd Position

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 Side Swings

1. For the starting position, place your

hands on your sides with 1 bottle per hand
like the 1st exercise (Bicep Curls).

2. Step your right foot to the side then

1st Position swing your arms until shoulder level like
flapping wings then return to 1st position.

3. Do the same thing with the left side then

repeat the whole figure for 15 times.

2nd Position
Directions: In your activity notebook, record your progress in doing these
simple strength exercises by writing how many reps you can accomplish
from Monday to Friday. Write your experience as you engage in this activity.
Copy the table in your notebook. You may use music while doing the
exercises. If you can think of more related activities using improvised
equipment, then you may include them.
Exercise Mon Tue Wed Thu Fri
(Write how many preps you
Bicep were able to accomplish and
Curls your brief observations)

Side
Swings

Criteria Description
CONTENT  All the exercises were appropriate for strengthening
40% activity.
Execution All the exercises were executed properly.
30% Overall movements were pleasing and harmonious.
Mastery All exercises were executed with mastery and in
20% proper order.
Attainability The exercises used were easy to follow and can be
10% performed by everyone.
Total - 100 %

Reminder!
Participation in daily fitness activities supports a healthy function of the heart and lungs. C

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 What I Have Learned

Directions: Provide insights on all the lessons in this module. Write your
answers in your activity notebook.

Lesson 1- Strength Lesson 2- Maximum Lesson 3- Fitness

Training Heart Rate

What I Can Do

Directions: In essay form, explain the importance of working-out using the

guide questions below.
1. How could you apply strength training as part of your everyday living?
2. Why is strength training important in your life?

Your output will be graded according to its substance, relevance and expression.

Assessment

Directions: Select the letter that represents your best answer. Use your activity
notebook in writing your answers.

1. Which of the following statements supports strengthening exercises?

A. It deteriorates the immune system
B. The muscles will just get tired and weak
C. It aims to develop the reproductive system only
D. It is both beneficial to muscle and bones for better mobilization.

2. What do we call the number of repetition or the full movement of

exercise from starting point to finish?
A. Rep B. Set C. Laps D. Cycle

3. Which of the following is the most ideal reps for lower

body? A. 6-15 B. 6-9 C. 12-15
D. 15-25

4. Which of the following is the right procedure in executing Superman?

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 I. Start with prone position III. Don’t bend legs
II. Lift both arms and legs IV. Lower arms and legs without relaxing on
the ground
A. I-II-IV-III C. I-II-III-IV
B. IV-III-II-I D. I-III-IV-II

5. You were asked to execute lying with legs together and extending the
arms close to the ground 360 degrees from the body as support or balance,
what are you trying to execute?
A. Push-ups B. Side Crunches C. Crunches D. Squats

II- Write AGREE if the statement is correct and DISAGREE if it’s not.

1. Walking and stretching are effective warming up and cooling

down activities.

2. Proper breathing helps you to be in control by executing

physical activities with the right tempo.

3. Exhaling while working against resistance by lifting, pushing,

or pulling helps you carry the weights with ease.

4. Slowly increasing weight or resistance challenges your body as it

tests one’s muscle strength.

5. Sticking to the routine of working all the major muscles of the

body two or three times a week is most ideal.

Congratulations for a job well done! See you again next time!

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Answer Key

2
 References:
Bercando, MAV, Depiedra, ST, Espiritu AP, GIneta, JJD. (2015) MAPEH 10.1373
E.Rodriguez, Sr. Ave., KristongHari, Quezon City, PH. St. Bernadette
Publishing House Corporation.

Callo, LF, Dajime, PF. (2016). Physical Education and Health Volume I. 856
Nicanor Reyes Sr. ST, Sampaloc Manila. PH. Rex Printing
Company, Inc.

Gonzalvo, RP, Melindo, NC, Punzalan, MD. Physical Education and Health for Senior
High School. Rm. 108, ICP Bldg., Recoletos St., Intramuros, Manila. PH.
Mindshapers Co., INC.

Angeles PJR, Boquiren, L., Grecia, JG., Rosenberger, LG., (2017) LIVING WITH
MAPEH. 1253 Gregorio Araneta Avenue, Quezon City, PH. Vibal Group
INc.

Concha, A.A, Ganzon, L.C, Fulgencio, MGA, Tungala, J.S. (2017) MAPEH 10.
Phoenix Building, 927 Quezon Ave., Quezon City, PH. 375-1640/ 410-
7635. Fax No.: 410-9330. Service @phoenix.com.ph

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For inquiries or feedback, please write or call:
Department of Education - Bureau of Learning Resources (DepEd-BLR) Ground Floor, Bonifacio Bldg
Meralco Avenue, Pasig City, Philippines 1600 Telefax: (632) 8634-1072; 8634-1054; 8631-4985
Email A*