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PHYSICAL EDUCATION
Quarter 2- Module 1
Principles of Training and Training
Principles
PHYSICAL EDUCATION – GRADE 7
Quarter 2 – Module 1: Principles of Training and Training Principles

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Published by the Department of Education

Regional Director: Gilbert T. Sadsad

Development Team of the Module

Writer: Hazel D. Herrera

Editor: Name

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Artist: Name
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PHYSICAL EDUCATION
Quarter 2 – Module 1
Principles of Training and Training
Principles

Department of Education • Republic of the Philippines

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 This module introduces you to
a new chapter. This time let’s venture
into new challenges as you embrace
exercise training principles that will
help you to stay physically and
mentally fit.
Let’s go!

OBJECTIVES

At the end of this module, you as a learner are expected to:

• Undertake physical activity and physical fitness assessments.

• Review goals based on assessments results.

VOCABULARY LIST

EXERCISE PROGRAM- It is a planned activity detailing a range of physical

exercises and the amount of time each exercise should be performed where it
is typically tailored to individual’s needs.

PHYSICAL FITNESS- is the capacity to perform one’s daily tasks without

undue fatigue.

PRINCIPLES OF TRAINING are the rules to follow when using physical activity
programs.

TRAINING- engaging in activity to improve performance and/or fitness

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PRE-TEST

Direction: Read the statements carefully and put a check mark ( ) on the statements that
are correct. Write your answers in your activity notebook.

1. Training for competitive sports 6. Cross training is an effective way to

participation should be planned and add variety in your exercise
done carefully. program.

2. Diminishing returns is a training 7. Sets and repetitions are important

principle that deals with recovery of elements of flexibility exercises.
the body.

3. Variety refers to doing different 8. Training for dual sports entails

muscle groups. knowing the components of fitness
that are needed in these sports.

4. Injuries can be used by insufficient 9. The intensity of your exercise is

time spent on warm-up and cool- crucial to your improvement.
down.

5. You should not devote time for rest 10. Tennis requires great coordination.
when you exercise.

Let’s see how scored in the pre – assessment. Count the number of check marks ( ) to
know your knowledge of training.

Excellent 8-10
Good 5-7
Fair 2-4
Needs improvement 0-1

Evaluate your results. Are you familiar with some important aspects of
training? Take note of training guidelines and principles as you become more serious
in your exercise and sports participation. At the end of the module, it is expected that
the number of check marks ( ) will be more than your results in this pre-assessment.

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 Hello Grade 7 students! Are you
ready to learn more new things? You
will be provided with activities that will
test your prior knowledge, stimulate
your interest, and elevate your
understanding and level of excitement
in the different activities.
This part of the module will help
you get started and be mentally and
physically ready for the next parts.

Activity 1: “WARM YOU UP”

In this activity you will be preparing your body for proper physical activity using the
general or sports- specific warm- up. Proper warm up prepares your body in performing
different activities and for you to avoid injuries. You need to spend about 5-10 minutes on
warm up routine. This will ensure that you break sweat during your warm up.

GENERAL WARM-UP

1. Jog for 1 minute.

2. Side shuffle (left foot

leading) for 20 seconds.

3. Side shuffle (right foot

leading) for 20 seconds.

4. Carioca (left foot leading) for

10 seconds.

5. Carioca (right foot leading)

for 10 seconds.

6. Butt kicks for 10 seconds.

7. High knees for 10 seconds.

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Procedure:
1. Copy the self- assessment tool table in your activity notebook and perform the given
instructions.
2. Put a check mark ( ) in the column corresponding to your response to the items
indicated based on how well you did in each activity/ skill.
3. Assess your performance honestly.

RATING:
5 pts.- Performed the technique with no or few observable errors
4 pts- Performed the technique with some errors but I am able to correct
myself easily.
3 pts- Performed the technique with some errors but I relied on other’s help
2pts- I need more practice to get it right

Self- Assessment Tool

RATING
ACTIVITY/SKILLS 5 4 3 2
Jog for 1 minute
Side shuffle (left foot leading) for
20 minutes
Side shuffle (right foot leading) for
20 seconds
Carioca (left leading) for 10
seconds
Carioca (right foot leading) for 10
seconds
Butt kicks for 10 seconds
High knees for 10 seconds

Activity 2: “ACRONYM”

In this activity, your prior knowledge about training guidelines and FITT principles will
be assessed.

Using the acronym TRAINING below, write key words, concepts related to Physical
Fitness that start with the respective letters. An example for letter “I” is given. Do this in your
activity notebook.

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 Intensity refers to how hard an exercise is or an individual’s level of
I effort.

Your prior knowledge of training, and guidelines and principles of training is very
important when you become involved in sports participation. Your prior knowledge affects your
approach to exercise programming. To maximize the benefits of sports participation, it is highly
recommended that training guidelines and principles be applied and thus followed.

TIME TO READ

Training improves the physiological capacity of an individual to bring out the best
performance possible; this is best accomplished by understanding the training principles and
guidelines.

PRINCIPLES OF TRAINING AND TRAINING GUIDELINES

Diminishing Returns- the more benefits you gain as a result of activity,

the harder additional benefits are to achieve. When improvements
become more difficult and performance levels off, maintenance may
become most important. In some cases, excessive amounts of activity
can be counterproductive.

Reversibility- the body adjusts to lower levels of physical

activity the same way it adjusts to higher levels. When a
person stops exercising, up to 50% of fitness improvements
are lost within 2 months. Fitness improvements are best
maintained if exercise intensity is kept constant and
frequency and /or duration is reduced.

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 Individualization- training according to individual abilities, potential,
learning characteristics, and specific of the sport or activity,
regardless of performance level. It is used to objectively assess an
individual and subjectively observe him/her. It can be realized the
individual’s training needs and maximize his/her abilities.

Overtraining- Individuals who train too hard and do not allow

adequate time for rest are susceptible to hyperkinetic condition
known as “overload syndrome.” This condition is characterized by
fatigue, irritability, and sleep problems, as well as increased risks for
injuries.
Performance is known to decline sharply in an over trained
status, and this can cause individuals to train even harder and
become even more trained. A useful physical indicator of
overtraining is a slightly elevated morning heart rate (4 or 5 beats
more than normal values). Essentially, an elevated morning heart rate reveals that the body
has had to work too hard to recover from the exercise and was not in its normal resting mode.

PRACTICE TASK 1: ERROR IDENTIFICATION

In this activity, you will be choosing word/s that make the statement FALSE. Write NA
or not applicable if the statement is TRUE. Do this in your activity notebook.

1. Principles of training are somewhat important when becoming more serious in

exercise and sports participation.
2. Barriers in exercising and becoming more active are personal and vary individually.
3. Exercise for a healthy lifestyle should be done at most three times a week.
4. Overtraining should be dealt with seriously.
5. The effects of the principle of reversibility are almost the same with the effects of
variation.

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 PRACTICE TASK 2: WHAT HAPPENS NEXT?

In this activity, you will be able to learn the importance of training guidelines and
principles. Do this in your activity notebook.

TRAINING SCENARIOS QUESTIONNAIRE

ACTIVITIES POSSIBLE EFFECT TRAINING GUIDELINES

AND PRINCIPLES
Ivan is a sprinter and track
workouts is given to him to
gain speed and endurance.
Joy used to lift 15-pound
dumbbells in a week but
today she only lifts 10-pound
dumbbells.
Sandy have been training for .
a marathon 2 months
already but presently quit to
his training.

PRACTICE TASK 3: QUEST FOR FITNESS

In this activity, you will reflect on your daily activities and write them in your activity
notebook.

MY DAILY ROUTINE/TASKS POSSIBLE EFFECT/S TO OTHER WAYS TO

BODY IMPROVE FITNESS
LEVEL
1.

2.

3.

4.

Guide Questions:
1. From doing your daily routines/ tasks, do you think you can achieve your physical
fitness goals? Why? Why not?

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 2. What can you do to maintain or improve your fitness level? What training principle is
best to achieve your fitness goal? Why?

POST TEST

1. The fitness principle that explains why beginners achieve greater gains in fitness than
more experienced exercisers is known as
a. Reversibility c. Diminishing Returns
b. Progression d. Individualization

2. The principle of individualization is best illustrated by:

a. Lifting heavy weights to increase aerobic performance
b. Doing push-ups to reduce waistline size
c. Jumping to improve arm strength
d. Doing sit-ups to increase abdominal strength

3. Which statement best describes the principle of reversibility?

a. The more benefits you gain as a result of activity, the harder additional benefits are
to achieve
b. The body adjusts to lower levels of physical activity the same away it adjusts to
higher levels
c. Individuals who train too hard and do not allow adequate time for rest
d. Training must be according to individual abilities.

4. Which type of exercise should Bianca mostly be doing if she is training for Basketball?
a. Dancing b. Kicking c. Dribbling d. Hiking

5. Effective training must be ______?

a. Fun b. Realistic c. Tiring d. All of the above

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ASSIGNMENTS/ ADDITIONAL ACTIVITIES

MY PERSONAL CONTRACT

I agree to commit to my exercise program and make appropriate adjustments

whenever necessary. I will begin my program on ____________________________
and plan to reach my final goal by__________________________________.
My other fitness goals and timeframe I plan to reach them include the following:
1.____________________________________________________________________
2.____________________________________________________________________
3. ____________________________________________________________________

The plan of action for my personal barriers to exercising includes the following:
1. _______________________________________________________________
2. _______________________________________________________________

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 ANSWER KEY

PRE-TEST/PRE-ASSESSMENT

Items with check marks ( )-1,4,5,8,9,10

Activity 1: WARM YOU UP

Answers may vary

Activity 2: ACRONYM

T- Time refers to the duration of the length of the activity.

R- Rest is required for the body to recover from the training and to allow adaptation to take
place.
A- Adaptation refers to the training loads imposed by increasing its ability to cope with those
loads. Adaptation occurs during the recovery period after the training session is completed.
I-Intensity refers to how hard an exercise is or an individual’s level of effort.
N-Nurture refers to the proper care of one’s growth and development
I-Individualization refers to training according to individual abilities, potential, learning
characteristics and specific of the sport or activity.
N-Needs refers to physical activities or exercises which are necessary in improving one’s
health
G-Gain refers to the benefits or result of doing physical activities

Answers may vary

PRACTICE TASK 1

1. Somewhat
2. NA
3. Three times
4. NA
5. Almost the same

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PRACTICE TASK 2

ACTIVITIES POSSIBLE EFFECT TRAINING GUIDELINES

AND PRINCIPLES
Ivan is a sprinter and track He can be the best / faster Individualization
sprinter.
workouts is given to him to
gain speed and endurance.
Joy used to lift 15-pound She will lose some of her Reversibility
strength
dumbbells in a week but
today she only lifts 10-pound What she has gained in her
training will be lost
dumbbells.
Sandy have been training for His training will be wasted. Diminishing Returns
a marathon 2 months
already but presently quit to
his training.

Answers may vary to the possible effect/s.

PRACTICE TASK 3

Answers may vary

POST TEST

1. C
2. D
3. B
4. B
5. D

ASSIGNMENTS/ ADDITIONAL ACTIVITIES

Answers may vary

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RESOURCES:

Cover image- [Link]

Curl-ups image- [Link]
Cycling image-[Link]
DepEd Learner’s Module. Physical Education and Health [Link].58-64
DepEd Teacher’s Guide. Physical Education and Health [Link].93-99
Exercises image- [Link]
Jogging image- [Link]
Teacher image-[Link]
Push-up image-[Link]

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