7

Physical Education
 7

Physical Education
Quarter 1 – Module 2:
Basic Exercise Program
Physical Education – Grade 7
Alternative Delivery Mode
Quarter 1 – Module 2: Basic Exercise Program
First Edition, 2020

Republic Act 8293, section 176 states that: No copyright shall subsist in any work of
the Government of the Philippines. However, prior approval of the government agency or office
wherein the work is created shall be necessary for exploitation of such work for profit. Such
agency or office may, among other things, impose as a condition the payment of royalties.

Borrowed materials (i.e., songs, stories, poems, pictures, photos, brand names,
trademarks, etc.) included in this module are owned by their respective copyright holders.
Every effort has been exerted to locate and seek permission to use these materials from their
respective copyright owners. The publisher and authors do not represent nor claim ownership
over them.

Published by the Department of Education

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

Development Team of the Module

Author: Maria Liza R. Blancaflor

Editors:
Language: Leonora Q. Privado, Beatriz I.Masikat
Content: Mary Jane S. Dagohoy, Orly A. Orsos, Joanne Rose C. Canta
Jefferson Ordillas
Social Content: Maria Salvacion P. Villanueva
IPR Reviewer: Raizza Marie R. Buῆag
Technical Reviewer: Ma. Rubynita T. Del Rosario
Reviewer:
Language: Dr. Gleacel M. Hernandez
Content: Evangelina L. De Leon, Catheryn Ann M. Mabunga
Illustrator: Ronie Luther G. De Jesus, Jefferson R. Repizo , Gerardo G. Lacdao
Layout Artist: Ma. Rubynita T. Del Rosario, Joel F. Capus
Project Development Managers: RD Benjamin D. Paragas, CESO V, ARD Atty. Suzette
T. Gannaban-Medina, Dr. Rafael G. Manalo, Danilo C.
Padilla, Dr. Arnaldo G. Ventura, Corazon C. Flores, Dr.
Raquel P. Girao, Dr. Elizabeth T. Delas Alas, Dr.
Ferdinand J. Gotoy

Printed in the Philippines by ________________________

Department of Education – MIMAROPA Region
Office Address: Ground Floor, Bonifacio Building, DepEd Complex Meralco Avenue,
Pasig City, Philippines 1600
Telefax: (02) 634 – 1072 or 634 – 1054, 631 – 4985
E-mail Address: blr.lrqad@deped.gov.ph * blr.lrpd@deped.gov.ph
 What I Need to Know

This module will help you understand the basic exercises in individual
sports. An exercise involves physical activity or movement of the body that
will increase the heart rate from normal level. A regular physical exercise can
improve your muscle strength and cardiovascular endurance. It also helps
reduce the risks of serious illnesses. Make sure that your exercise program
helps develop your skill-related fitness.

This module is about:

• Basic Exercise Program

After going through this module, you are expected to have learned the
following competencies:

• Prepares an exercise program. (PE7PF-Ic-27)

• Undertakes physical activity and physical fitness assessments.
(PE7PF-Ia-h-23)
• Monitors periodically one’s progress towards the fitness goals.
(PE7PF-Id-h-28)

1
 What I Know

Pre-Test

A. Directions: Choose the letter of the best answer.

1. What type of exercise is more appropriate in the cool down as they

help the muscles to relax?

a. Static stretching
b. Strength exercise
c. Dynamic stretching
d. Endurance exercise

2. This type of exercise prepares the muscles for active contraction.

a. Static stretching
b. Strength exercise
c. Dynamic stretching
d. Endurance exercise

3. Which of the following is an example of static stretching exercise?

a. Calf
b. Front swings
c. Plank walk-outs
d. March and Reach

4. Which of the following is an example of dynamic stretching?

a. Calf
b. Chest
c. Upper back
d. March and Reach

5. These exercises are done by doing gradual stretching activities from

upper to lower extremities.

a. Strength exercises
b. Endurance exercises
c. Flexibility exercises
d. Warm-up exercises

2
B. Directions: Look closely at the pictures below. Put a check () on the
column if it refers to dynamic stretching or static stretching.

Exercises Dynamic Static

1. March &
Reach
__________ __________

2. Front of
Thighs
__________ __________

3. Lunge Torso
Twist
__________ __________

4. Knee &
Thigh
__________ __________

5. Calf
__________ __________

3
6. Plank
Walk-Outs
__________ __________

7. Front Leg
Raise Toe
Tap __________ __________

8. Upper
back
__________ __________

9. Side Cross
Swings
__________ __________

10. Back of
Upper
Arm
__________ __________

4
 Lesson

2 Basic Exercise Program

In your previous lesson, you have undergone Physical Fitness Test

(PFT) and set your fitness goals. This lesson will equip you with the basic
knowledge and understanding about the different kinds of exercises for you
to reach your set fitness goals.

What’s In

Directions: In your previous lesson, you had undergone PFT. Let’s recall the
different tests that you went through. List down at least three (3) skills-
related fitness test and three (3) health-related fitness tests.

Skills-Related Fitness Test Health-Related Fitness Test

1. 1.
2. 2.
3. 3.

What’s New

In this activity, you will be introduced to several warm – up exercises to

avoid injuries and to condition your body better before performing a physical
activity.

Activity 1: WARM ME UP

This activity will prepare your body for any physical activity.

5
 Procedure:
1. Obtain and record your RHR.

2. Do the following exercises:

a. 5 - Minute jog in place or jogging around.

b. Head stretch – 10 seconds (forward, backward, sideward)
c. Arm stretch – 10 seconds (right and left)
d. Leg stretch – 10 seconds (right and left)
e. Lunge
f. High knees
g. Side shuffle (right and left)

3. Obtain and record your heart rate after.

Processing questions:

Write your answer on your activity notebook.

1. How do you find the activity?

2. Were you able to execute them all?
3. Is there an increase in your heart rate after doing the different
exercises? How much?
4. Which of the exercises you performed are dynamic stretching
exercises and static stretching exercises?

What is It

Read to Understand

What is an exercise program? It is a plan or

a program detailing a range of physical exercises and the amount of time
each exercise should be performed, used especially in gymnasiums, where
they are typically tailored to individuals' needs.
A good exercise program is a key to promote and maintain your good
health. It is a way to make sure that you get the most out of your workouts
and that you are targeting all your muscle groups. Many people exercise but

6
they do not get the full benefits of their exercises. By planning out an exercise
program, you can make sure that you are not wasting your time.
An exercise program that is tailored specifically to your needs is a great
way to stay physically and mentally fit. It also provides additional benefits
such as: improved condition of the heart and lungs, increased muscular
strength, endurance and motor fitness, increased aerobic fitness, improved
muscle tone and strength, weight management, better coordination, agility
and flexibility, improved balance and spatial awareness, increased energy
levels, improved immunity, increased physical confidence, reduced risk of
chronic disease (such as type 2 diabetes and heart disease), improved sleep,
improved brain function and health, improved general and psychological well-
being, greater self-confidence and self-esteem, and improved social life.
In engaging or participating in any physical activity or sports, it is
important to start with a warm-up exercise to prepare your body for the
activity and end with a cool-down exercise to relax your muscle and return
your body to its normal temperature.

There are three things every exercise program should have:

1. Warm-Up Exercise
2. Major Exercise Focus
a. Flexibility exercise
b. Strength exercise
c. Endurance exercise
3. Cool down Exercise

Warm-Up Phase

It is important to increase the body’s temperature to prepare the

muscles to any succeeding strenuous activity. By warming up, the muscles
are provided with sufficient amount of blood and oxygen supply so that they
will contract more efficiently. Without warming up, you may have greater risk
of physical injuries as you proceed immediately with vigorous activities.

Flexibility Exercises

This phase of exercise follows immediately after warm-up. It is done by

doing gradual stretching activities from upper to lower extremities. There are
different types of stretching to improve flexibility: static, and dynamic
stretching.

Static stretching is more appropriate in the cool down as they help

muscles to relax, realign muscles fibers and re-establish their normal
range of movement.

Dynamic stretching exercises specifically prepare the muscles for

active contraction. However, they do not cause long-term
improvement in flexibility because of the short stretching time.

7
Some examples of dynamic stretching.

Front Leg Raise Toe Tap

Plank Walk-Outs

Hug into Chest Expansion March & Reach

Lunge Torso Twist Front Swings

Side Cross Swings

8
Some examples of static stretching.

Front of Thighs Knee & Thigh

Calf
Chest

Upper back
Back of upper arm

9
 What’s More

In this activity, you will perform and identify the muscle contractions of
static and dynamic exercises.

Activity 1: Move your Body

Directions:
1. Perform the following exercises below.
2. Put a check () if the muscle contraction is static or dynamic.
3. Repeat the exercises five times.

Exercises Dynamic Static

1. Squats
2. Lunges
3. Front plank
4. Side plank
5. Push-ups
6. Curl-ups
7. Jumping Jacks
8. Toe Touch
9. Walking High Kicks
10. Overhead stretch

Processing Questions:

Answer the following questions in your activity notebook.

1. Which of the exercises you’ve done were easy to perform?

Answer:
___________________________________________________________________
___________________________________________________________________
2. Did you continue performing those exercises which you found to be
difficult? Why?
Answer:
___________________________________________________________________
___________________________________________________________________
3. Were you confident in doing those exercises on your own? Why?
Answer:
___________________________________________________________________
___________________________________________________________________

10
 What I Have Learned

Activity 1: Zumba Moves

Directions:
1. Prepare a 3-minute Zumba dance presentation.
2. Incorporate the components of a basic exercise program: warm-up,
exercise proper, and cool-down.
3. Choose the exercises carefully to avoid injury.

Below is an assessment tool to assess your performance for the activity.

Your work will be scored according to the criteria in the rubrics below.

Performance Indicator 5 4 3 2
Performs the stretching correctly

Displays accurate movements

Shows positive attitude towards participating in

the activity

11
 What I Can Do

Directions: Using the template below, design a 4 – week exercise program

that consists of warm-up (dynamic stretching), exercise proper, and cool down
(static stretching). Specify the exercises that you are going to perform in each
phase, their corresponding frequency, time, and intensity. The first one is
done for you as your guide. Remember to do only the exercises that you can,
and increase the frequency, time, and intensity of the exercises as you
progress every week.

Exercise Program: Week 1

PHASE EXERCISES FREQUENCY TIME INTENSITY

1. Jog in 3-5 times per 2-3 minutes Low -
place week Moderate
2.
Warm-up
(Dynamic 3.
stretching)
4.
5.
1. Push ups 10 push ups 2 repetitions Low
2.
Exercise 3.
Proper
4.
5.
Cool-down 1. Shoulder
(static stretch
stretching)
2.
3.
4.
5.

12
 Assessment

I. Directions: Choose the letter of the best answer.

1. It is done by doing gradual stretching activities from upper to lower

extremities.
A. Strength exercises
B. Warm-up exercises
C. Flexibility exercises
D. Endurance exercises

2. The exercise that specifically prepare the muscles for active contraction
is called ______.
A. Static stretching
B. Strength exercise
C. Dynamic stretching
D. Endurance exercise

3. Which of the following exercises is more appropriate as cool down

exercise?
A. Static stretching
B. Strength exercise
C. Dynamic stretching
D. Endurance exercise

4. The following are examples of dynamic stretching, EXCEPT:

A. Calf
B. Front swings
C. Plank walk-outs
D. March and Reach

5. Which is NOT an example of static stretching?

A. Calf
B. Chest
C. Upper back
D. March and Reach

13
II. Directions: Match the image of stretching in Column A with the
appropriate name of stretching in Column B.

Column A Column B

1. A. Back of Upper Arm

2. B. Calf

3. C. Chest

4. D. Front Swings

5. E. Hug Into Chest Expansion

14
6. F. Knee & Thighs

7. G. March & Reach

8. H. Plank Walk-Outs

9. I. Side Cross Swings

J. Upper back

10.

K. Front Leg Raise Toe Tap

15
 16
Assessment What’s In
What I Know
A 1. Lack of time
2. Lack of energy A
1. C
2. C 3. Fear of injury 1. A
3. A 2. C
4. Lack of skill
4. A 3. A
5. Lack of resources
5. D 4. D
B 5. C
B
1. H
2. B 1. Dynamic
3. I 2. Static
4. D 3. Dynamic
5. J 4. Static
6. C 5. Static
7. F 6. Dynamic
8. K 7. Dynamic
9. E 8. Static
10. A 9. Dynamic
10. Static
Answer Key
References
Book

Department of Education, Physical Education and Health 7 Learner’s Material

Online Source:
https://www.collinsdictionary.com/dictionary/english/exercise-programme
https://www.betterhealth.vic.gov.au/health/HealthyLiving/exercise-
programs

17
For inquiries or feedback, please write or call:

Department of Education - Bureau of Learning Resources (DepEd-BLR)

Ground Floor, Bonifacio Bldg., DepEd Complex

Meralco Avenue, Pasig City, Philippines 1600

Telefax: (632) 8634-1072; 8634-1054; 8631-4985

Email Address: blr.lrqad@deped.gov.ph * blr.lrpd@deped.gov.ph