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MAPEH
MUSIC • ARTS
PHYSICAL EDUCATION •
HEALTH

Department of Education ● Republic of the Philippines

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MAPEH
PHYSICAL EDUCATION

Department of Education ● Republic of the Philippines

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Physical
Education

First Quarter – Module 2

Preparing An
Exercise Program

This instructional material is collaboratively developed and reviewed by

educators from public schools. We encourage teachers and other education
stakeholders to email their feedback, comments, and recommendations to the
Department of Education- Region 10 at [email protected].

Your feedback and recommendations are highly valued.

Department of Education ● Republic of the Philippines

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 The following are some reminders in using this module:

1. Use the module with care. Do not put unnecessary mark/s on any part of
the module. Use your MAPEH activity notebook in answering the
activities. Write each activity number and its title.
2. Don’t forget to answer What I Know before moving on to the other
activities included in the module.
3. Read the directions 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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 TABLE OF CONTENTS

Introductory Message …………….……………….. i

What I Need to Know …………….……………….. 1
What I Know …………………….……… 2
Lesson
What’s In ……………………………… 4
What’s New ……………………………… 5
What is It ……………………………... 5
What’s More …………………………….. 12
What I Have Learned …………………………… 13
What I Can Do …………………………… 13
Assessment …………………………… 15
Additional Activities …………………………… 17
Answer Key …………………………… 18
References …………………………… 19

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 What I Need to Know

Regular exercise and physical activities are very much essential in maintaining
the general fitness of the body for good life. A person who does not involve in these
activities will suffer hypokinetic disease.
Physical activity won't just happen. Most activities require planning- starting
and maintaining a physical activity program does too.

This module will help you learn about the concept of an exercise program. It
will help you explore different principles of fitness training that could be an aid for you
to stay physically and mentally fit. Others are exercising but are not getting the full
benefits that exercise can provide. By planning out some exercise programs you can
make sure that you are not wasting time.

After reading this module, you should be able to prepare an exercise

program.
Specifically, you are expected to:
1. explain the different principles of fitness training;
2. create an exercise program applying the FITT Principle ;
3. appreciate the value of warm-up and cool down exercises through creating
a routine.

In going through the module, you have to extend your patience in

understanding, analyzing what you are reading. Follow the directions and/or
instructions in the activities. Answer the entire given tests and exercises carefully.
Comply the required activities provided.

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 What I Know

Before starting with this module, let us see what you already know
about preparing an exercise program. Answer the questions below in your MAPEH
activity notebook.
Directions: Read the statements carefully. Then, write TRUE if the statement is
correct and FALSE if it is incorrect.
____________1. A short-term goal should be developed with a limited amount of
time in mind.
____________2. Exercise program is a planned activity detailing a range of Physical
exercises and its allotted time that is suited to individuals' needs.
____________3. Principle of progression indicates that you must train a specific
energy system and specific muscle groups in order for the
muscles to improve.
____________4. Intensity is the degree of effort or exertion put forth by an individual
during exercise.
____________5. Frequency refers to the number of exercise sessions per week.
____________6. Static stretches are more appropriate in the cool down as they help
muscle to relax.
____________7. Exercise heart rate should be measured first thing in the morning
with your index and middle finger and a stopwatch.
____________8. Dynamic stretching exercises specifically prepare the muscles for
active contraction.
____________9. An effective warm-up increases both the respiratory and the heart
rate.
____________10. Maximum Heart Rate (Hrmax) is the fastest that your heart can
beat when doing activity.
____________11. Principle of progression indicates that load could be increased
gradually overtime to remain effective and safe for best results.
____________12. The heart rate is the number of times the heart beats per minute.
____________13. A long-term goal is something that requires time and planning.

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____________14. Principle of overload specifies that you must perform physical
exercise than normal amounts to get an improvement in physical
fitness benefits.
____________15. Before starting an exercise program, one should set short- and
long-term goals

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 Lesson
EXERCISE PROGRAM

What’s In

Before we will proceed to our lesson, let's play a brain teasing fun game
called "Word Scrabble".
Directions: Find words from jumbled letters that refer to terms associated with
Physical Fitness Test, which was your previous lesson. Write the words
and define each in your activity notebook. (All answers will be
accepted)

F F O R H E I G H T
A L E A N N M A S S
T E S T T D C U R L
O X E N P U L S E R
Z I P P E R T E S T
J B B C C A R D I O
O I U S K N E E S H
G L T P W C B M I S
F I T E W E I G H T
S T R E N G T H A B
W Y B D P U S H U P

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 What’s New

This time, we will have another activity.

Activity 1: Let Me Know

Directions: Look into the results of your previous Physical Fitness Test (PFT), and
answer the following questions. Write it in your MAPEH activity
notebook.

1. What are the weaknesses and strengths you have discovered?

2. Based on the results, what are the components that need more
serious attention?

Now that you have discovered your strengths and weaknesses, the next
step is to design an exercise program that will help you attain fitness.

Read to
understand

What is It

Exercise Program is a planned activity detailing a range of physical

exercises and the amount of time each exercise should be performed where it is
typically designed to individuals' needs.
What are some points to keep in mind when you design your exercise
program?
1. A Goal or Aim
2. Have a Maximum Heart Rate and Target Heart Rate
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 3. Apply the Principles of Training
4. Plan a Training Session
5. An Exercise Log To Monitor Your Progress

Points to
remember ....

An exercise program that is designed specifically for you is a great way to

stay physically and mentally fit. It also provides many other benefits, including:
→ improved condition of the heart and lungs
→ increased muscular strength, endurance and motor fitness
→ improved muscle tone and strength
→ weight management
→ better coordination, agility and flexibility
→ improved balance and spatial awareness
→ increased energy levels
→ reduced risk of chronic disease (such as type 2 diabetes and heart
disease
→ improved sleep and brain health
→ improved general and psychological wellbeing

A SMART Guide to Goal Setting

When taking on any challenge, it's good idea to define your goals. You
should identify what you want to accomplish and how you will carry out your plan.
We have two types namely:
1. Short Term Goal. It should be developed with a limited amount of time in
mind.

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 Example: A 12-year-old athlete is aiming to improve his road running time
over 2 kilometers by 10 seconds each week.
2. Long Term Goal. It is something you want further in the future, and it requires
time and planning.
Example: A boy is aiming to be running a total distance of 10 kilometers
by the end of the school year.

Setting Realistic and Attainable Goals by Following the SMART Acronym

What does the What does it mean?

letter stand for?
Letter
S Specific Write down what you want to achieve
Write down amount, time, days and other measure
factors
M Measurable
A Attainable Your goals should be realistic
R Relevant Your goals should be important
T Trackable Recording your progress helps you see what you have
achieved

Read to understand....

Understanding the Principles of Fitness Training

The basic training principles are rules to follow which describe how the body
responds to the physiological stress of physical activity. These principles provide the
conceptual foundation for safe and effective physical program design.
The physical fitness activities should follow these training principles to get the
most out of the training.

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Principles of Fitness Training

1. Principle of Overload

It is the most basic of all fitness principle. It specifies that you must perform
physical exercise than normal amounts (overload) to get an improvement in
physical fitness and health benefits.
Example: If improvement in muscular strength is the goal, the muscle must
be exercised with greater weight than normal.

2. Principle of Specificity
It indicates that you will train a specific energy system and specific muscle
groups in order for them to improve
Example: If you want to develop the cardiovascular endurance, design a
training program that primarily utilizes a particular energy system.

3. Principle of Progression
It indicates that load could be increased gradually overtime to remain
effective and safe for best results.
Example: Week after week, the overload could be adjusted until the desired
level of fitness is attained.
4.Principle of Variation
Variation into a training program maintains individual's interest.It lessens
boredom and overcome periods where there seem to be little progress.
Example: A change of pace while still making progress toward desired
goals.

5. Principle of Recovery
The body needs time to adapt to the demands placed on it. Incorporating
time to rest into the fitness program aids the body in this effort.
Example: An individual may work one day on improving upper body strength
and devote the next day's training to working lower body strength.

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 Now that you have understood
the principles of Fitness
Training, let's proceed to the
variables for developing the
overload principle which is the
FITT formula.

The FITT Formula

A well-designed physical activity plan will outline how often (Frequency), how
long (Time), and how hard(Intensity) a person exercises, and what kind of exercises
(Type)are selected. FITT principle is a formula in which each letter represents a
factor important in determining the correct amount of physical activity.
■ Frequency refers to the number of exercise sessions per week.
■ Intensity is the degree of effort put forth by an individual during exercise.
■Time is the duration of the length of the activity, or how long an exercise must be
performed to be effective.
■Type is the mood of exercise being performed. It should be guided by the fitness
goal to be achieved.

So, what have you

learned? Let's continue.

Cardiorespiratory or Physiological Fitness Training

An individual who possesses a high level of cardiorespiratory fitness is less

susceptible to generative diseases. That is why the Department of health

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encourages us to participate in physical exercises. Cardiorespiratory fitness involves
an understanding of the following:
A. The heart is a pump. It pumps blood in all parts of the body. Blood contains
oxygen, nutrients, waste that needs to be eliminated and antibodies that fight
infection and maintain body temperature. It is important to have a strong heart for it
to function and perform adequately and effectively.
B. Heart Rate is the number of times the heart beats per minute and is
counted by putting slightly pressure on any artery in the body where pulsations can
be felt.
■ Resting Heart Rate is when you are calm and relax, your pulse is slower
and is best determined right after waking up in the morning.

How to Measure Resting Heart Rate?

It should be measured first thing in the morning with your index and middle
finger and stopwatch. Once you find your pulse, count how many beats occur in 10
seconds and multiply this number by 6.
Example: (11 beats in 10 seconds) x 6 = 66 bpm

■ Maximum Heart Rate (Hrmax) is the fastest and hardest your heart can
beat when doing activity.

Formula :Hrmax= 220- age

Ex: 220-12=208 bpm

■ Target Heart Rate or Training Heart Rate (THR) is a desired range of

heart rate reached during aerobic exercise which enables one’s heart and lungs to
receive the most benefit from workout.

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 Target Heart Rate Calculation:

1. 220- Your Age =_______

2. _______x .70 = Target Heart Rate

Example: 220 - 18 = 202 bpm

Note: 220 = constant and highest possible beats

per minute

. Remember This!!!!!
There are three things every
Exercise Program should have:

1. Warm- up Exercises
2. Major Exercise Focus
□ Flexibility Exercises
□ Strength Exercises
□ Endurance Exercises
3. Cool-down Exercises

Warm-Up Phase
Warm up exercise is a preparation for an intensive physical exercise. An
effective warm-up increases both the respiratory rate and the heart rate. This helps
increase the body's core temperature, while also increasing the body's muscle
temperature through an increase in the delivery of oxygen and nutrients to the
working muscles. A warm-up should consist of light physical activity for 5 to10
minutes of exercise, such as walking and slow jogging.

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Flexibility Exercises

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

gradual stretching activities from upper to lower activities. There are different ways to
stretch your muscles: static and dynamic stretching

Which Stretching Works Best?

Static Stretches are more appropriate in the cool down as they realign muscle
fibers and re-establish their normal range of movement. These stretches should be
held for at least 10 seconds.

Dynamic Stretches are exercises that prepare the muscles for active
contraction. However, they do not cause long- term improvement in flexibility
because of the short stretching time.

Cool Down Phase

This phase of exercise follows immediately after doing an intensive physical

exercise. It is done by doing gradual stretching activities from upper to lower
activities. It helps muscles to relax, and slowly go back to its normal range of
movement. Cool down exercises

What’s More

Activity 2: Think and Write

In this activity, you will share your learning on the different principles of Fitness
Training.

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

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 1. Why is it important for young people like you to know about the training
principles?
2. What do you think are the functions of these training principles in
improving physical fitness?
3. What is a FITT principle

What I Have Learned

Are you ready to sum up what you have learned?

Activity 3 : Sentence Completion

Directions: Complete the sentences below. Write your answer in your MAPEH
activity notebook.

Exercise program is a planned activity _________________________.

When you design and exercise program, points to keep in mind includes
_________________. And it also provides _____________________. However,
there are things to consider in preparing an exercise program like
_______________.

What I Can Do

In this activity, you will set goals and apply the FITT Principle for a 1-month
exercise program.

Activity 4 : Ready Set Goals

Directions: Complete the table in your activity notebook by providing what is asked.
Based on the results of your physical fitness test in your previous
module, choose three components that you consider as your
weakness.

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 Type Of
Component Goal Frequency Intensity Time
Activity
Example: Increase my Monday 140bpm 15
Jogging,
cardiovascular minutes
Cardiovascular Wednesday Step
endurance
endurance Ups
Friday

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 Assessment

Now, that you are finished accomplishing the module, let us check what you
have learned. Write the letter of the correct answer in your activity notebook.

1. It should be measured first thing in the morning with your index and middle
finger.
A. Maximum Heart Rate C. Training Heart Rate
B. Resting Heart Rate D. All of the above
2.It refers to the number of exercise sessions per week.
A. Frequency C. Intensity
B. Innovative D. Time
3. When you are calm and relaxed, your pulse is slower and that is your _____.
A. Maximum Heart Rate C. Target Heart Rate
B. Resting Heart Rate D. Training Heart Rate
4.It is the degree of effort or exertion put forth by an individual during exercise.
A. Frequency C. Time
B. Intensity D. Type
5.It is the most basic of all fitness training principle.
A. Principle of Overload C. Principle of Recovery
B. Principle of Progression D. Principle of Specificity
6. It indicates that load could be increased gradually overtime to remain effective
and safe for best results
A. Principle of Overload C. Principle of Recovery
B. Principle of Progression D. Principle of Specificity
7. An exercise program is designed specifically for you to be mentally and
______ healthy.
A biologically C. emotionally
B. eternally D. Physically

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8. In designing an exercise program, all are points to keep in mind EXCEPT
____.
A. A Goal C. Stopwatch
B. An Exercise Log D. Target Heart Rate
9. Long term goals require time and _______.
A. grasping C. planning
B. motivating D. schooling
10. A ______term-goal should be developed with a limited amount of time in
mind.
A. end C. middle
B. long D. short

For numbers 11-15, supply the missing word based on the given format below.

Acronym Meaning Description

S Specific 11.
M 12. Write down amount, time, and measurable
factors.
A 13. Your goals should be realistic.
R Relevant 14.
T 15. Recording of progress to help you see your
achievement

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 Additional Activity

In this activity, you will experience how to create your own routine
on warm-up and cool down exercises.
Activity 6 : Ready Set Stretch
Directions: Design a 5-minute warm-up and cool down exercise routine. Follow
the given format in your MAPEH activity notebook.

Warm-Up Exercises Cool Down Exercises

Example:

1.Head Bending - down, up

(8counts)

2. Head Rotation - left, right

(16 counts)

3.

4.

5.

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 References

BOOKS

Lagyap, Cloyd M.,et.al,Physical Education and Health- Grade7 Learner's

Material.DepEd.(2017).First Edition

Hoeger,W.W.K.,Life Time Physical Fitness and Wellness. (2013).12th Edition

Wuest.D.A.,& Fissete J.L,(2012). Foundations of Physical Education, Exercise Science

and Sport. 17th Edition. New York. Mc. Graw Hill Companies Inc.

Benavinte, Renato Jr. P.,et.al.Physical Education and Health-Grade 8 Learner's

Material.DepEd.(2013).First Edition

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