8

Physical Education
Quarter 2 – Module 2:
Plan: Hit Your Goal

CO_Q2_PE8_ Module 2
 What I Need to Know

This module was designed and written with you in mind. It is here to help
you master the maternal nutrition. The scope of this module permits it to
be used in many different learning situations. The language used
recognizes the diverse vocabulary level of students. The lessons are
arranged to follow the standard sequence of the course. But the order in
which you read them can be changed to correspond with the textbook you
are now using.

The module contains:

● Preparing a Physical Activity Program in Developing Team Sports Skills

After going through this module, you are expected to:

1. prepare a physical activity program (PE8PF-IIc-27)

a. discuss the importance of physical activity plan;

b. describe the health benefits of physical activity; and
c. design a personal physical activity plan

2. undertake physical activity and physical fitness assessments

(PE8PF-IIa-h-23)

1 CO_Q2_PE 8_ Module 2
 What I Know

Directions: Read the questions carefully and write the letter of the correct
answer on a separate sheet of paper.

1. Which of the following training principles refers to the number of exercise

sessions per week?
A. frequency
B. intensity
C. time
D. type

2. Which is defined as the fastest and hardest heart beat in doing an

activity?
A. heart rate
B. maximum heart rate
C. resting heart rate
D. training heart rate

3. What does the acronym FITT stands for?

A. follow, instruct, try, take
B.frequency, intensity, time, test
C.frequency, intensity, time, type
D. full range of motion, intensity, time, test

4. Which of the following training principles tells about the duration of the
length of the activity?
A. frequency
B. intensity
C. time
D. type

5. Why does exercise program important? It can develop better

_________________.
A. agility
B. coordination
C. flexibility
D. all of the above

2 CO_Q2_PE 8_ Module 2
6. Which of the following training principles refers to the degree of effort or
exertion put forth by an individual during exercise?
A. frequency
B. intensity
C. time
D. type

7. Why do we need to exercise? Exercise has been proven to

_________________.
A. increase muscle but decrease bone mass
B. increase cardiac injury during a heart attack
C. reduce the risk of acquiring illnesses
D. weaken the immune system

8. Which of the following training principles is associated with the mode of

exercise being performed?
A. frequency
B. intensity
C. time
D. type

9. What are the things to consider in preparing an individualized physical

activity program?
A. age and fitness status
B. age and health status
C. age, health and height
D. age, health, and fitness status

10. Which of the following is the most appropriate strategies for setting
goals?
A. To establish short-term and long-term goals
B. To develop unrealistic goals
C. To put goals in writing without considering the benefits of physical
activity
D. Setting goals according to the availability of time with friends only

11. Which statement is FALSE about physical activity?

A.Physical activity makes one healthier.
B. Physical activity is the movement of the body that uses energy.
C. Physical activity has an immediate and long-term health benefits.
D. Physical activity cannot help improve quality of life.

3 CO_Q2_PE 8_ Module 2
12. Why exercise is a must? It is a must for us to have a good
_________________.
A. body tone
B. health
C. physical skills
D. social skills

13. Which of the following is NOT a factor to consider in developing personal

physical activity plan?
A. The goal of an individual.
B. The present fitness level of an individual.
C. The health condition of an individual.
D. The financial and social status of an individual.

14. How can you attain success in improving physical fitness? It can be
achieved by _________________.
A. setting a goal
B. being confident
C. applying specific exercises
D. accessing with the gym equipment

15. Which of the following should be considered in designing the exercise

program? It can be done by _________________.
A. setting the date and time
B. increasing energy levels daily
C. setting short-term and long-term goals
D. recording the progress to see what you have achieved

4 CO_Q2_PE 8_ Module 2
Lesson Preparing a Physical Activity

1 Program in Developing Team

Sports Skills

Understanding the importance of physical movement in your life

helps a lot in achieving your goal of having a fit body. Being physically fit
and healthy can help you and your family members get through with the
stressors and demands of life. It improves your self-esteem, develops your
confidence, and clarifies your self-concept which can only be realized as
you get older. Engaging in team sports can help you and your family
achieve fitness.

What’s In

Let us try how much do you know about the basic skills of team sports!

Activity 1. Where It Belongs

Directions: Listed in the box are the basic skills in playing team sports.
Identify the skills related to basketball. Copy the basic skills on a separate
sheet of paper and write the corresponding answers on the circle provided
below.

dribbling pitching spiking chest pass

bounce pass batting shooting striking
serving home run

Basketball

5 CO_Q2_PE 8_ Module 2
 What’s New

Activity 1. Describe Me
Directions: Look at the illustrations below and describe the actions shown
and the feelings of the persons doing each. Do this in a separate sheet of
paper.

Illustration 1

Answer: _________________________________________________________________.

Illustration 2

Answer: _________________________________________________________________.

Illustrated by: Mary Joy B. Oliverio

6 CO_Q2_PE 8_ Module 2
Task: Complete the table by listing the benefits associated with each
activity.

Example: Muscular endurance

Illustration 1 Illustration 2

What is It

Physical activity means the movement of the body that uses

energy. It should be in light, moderate, and vigorous level of intensity. It
improves health and reduce the risk of developing several diseases like type
2 diabetes, cancer and cardiovascular disease. Physical activity or exercise
can have immediate and long- term health benefits. Regular physical activity
can improve your quality of life.

Examples of physical activities are walking, gardening, briskly pushing a

baby stroller, climbing the stairs, playing volleyball, running, jogging or
dancing.

Physical activity plan is a strategic planning document that

identifies physical activity as a priority for council and contains actions
aimed at raising awareness and increasing participation in physical activity.
It can encourage and coordinate the actions of a range of departments and
organizations to promote increased participation in physical activity.

7 CO_Q2_PE 8_ Module 2
Four Main Types of Physical Activity

1. aerobic (cardio)
2. muscle strengthening
3. bone-strengthening
4. stretching

Physical Activities recommendation by Age

⮚ Preschool-Aged children (3-5 years)

- physical activity every day throughout the day
- active play through a variety of enjoyable physical activities

⮚ Children and adolescents (6-17 years)

- 60 mins (1 hour) or more of moderate-to-vigorous intensity physical
activity daily
- a variety of enjoyable physical activities

As part of the 60 minutes on at least 3 days a week, children and

adolescents need:

● Vigorous activity such as running or soccer

● Activity that strengthens muscles such as climbing or push
ups
● Activity that strengthens bones such as gymnastics or
jumping rope.

⮚ Adults (18-64 years) *

- at least 150 minutes a week of moderate intensity activity such as
brisk walking
- at least 2 days a week of activities that strengthen muscles

⮚ Older adults (65 years older) *

- at least 150 minutes a week of moderate intensity activity such as
brisk walking
- at least 2 days a week of activities that strengthen muscles
- activities to improve balance such as standing o one foot
*Aim for the recommended activity level but be active as one is able

8 CO_Q2_PE 8_ Module 2
Three levels of intensity of physical activity based on how hard your
body has to work

1. Low-intensity level- engaging in low-intensity physical activity is

better than no physical activity
example:
● light walking

2. Moderate-intensity level - are those activities that get you moving

fast enough or strenuously enough to burn off three to six times
as much energy per minute as you do when you are sitting
quietly, or exercises that clock in a 3 to 6 METs (metabolic
equivalent)

examples:
● Walking briskly (about 31/2 miles per hour)
● Bicycling (less than 10 miles per hour)
● General gardening (raking, trimming shrubs)
● Dancing

3. Vigorous-intensity level- requires the highest amount of oxygen

consumption to complete the activity. -70% to about 85% of your
maximum heart rate

examples:
● running
● jumping ropes
● carrying heavy loads like bricks

Health Benefits of Regular Physical Activity

● 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 well-being.

9 CO_Q2_PE 8_ Module 2
Tips to Plan your Physical Activity

Attaining your dream of having a good result in physical activity

requires planning and maintaining of the physical activity program
because it won’t just happen but you have to move.

Here are some tips:

1. Make exercise a top priority.

2. Set yourself short and long-term SMART goals that are
● Specific
● Measurable
● Achievable
● Realistic
● Time based
3. Don’t weigh yourself every day as your weight fluctuates daily.
4. Draw up an activity action plan and use it.
5. Make some allowances for missed sessions and setbacks.
6. Make the time to exercise.
7. Choose an exercise.
8. Turn everyday things into active time.
9. Reject excuses
10. Think about the benefits versus the costs.
11. Review your plans and goals, and track your progress.

A physical activity plan that is well-designed will outline how often

(frequency), how long (time), and how hard (intensity) a person exercises,
and what kinds of exercises (type) are selected. FITT Principle is a formula
in which each letter represents a factor important for determining the
correct amount of physical activity. The exercise frequency, intensity, time,
and type (FITT Principle) are key components of any fitness plan or
routine. An individual’s goals, present fitness level, age, health, skills,
interests, and availability of time are among the factors to consider in
developing a personal physical activity plan.

10 CO_Q2_PE 8_ Module 2
Sample Physical Activity Program (PAP) Plan

Activities to do Schedule Duration Goal

1. Walking, and Monday & Thursday 1 hour and to increase
running with at 4:30 am 30 cardiovascular
my siblings minutes endurance
2. Jogging with Tuesday & Sunday, 1 hour to increase
mother and at 4 pm cardiovascular
father endurance
3.Dribbling and Wednesday & 1 hour *tone my triceps
passing of ball Saturday at 5 pm muscles
*strengthening
muscles and bone
mass
4.Mopping and Thursday 1 hour *to develop
scrubbing the muscular strength.
floor
5. Dancing Friday 1 hour and *to develop flexibility
Stretching 30 minutes

What’s More

Activity 1. Fill It In
Directions: Fill in the missing letters in the box to come up with the
complete word(s). Write your answer on a separate sheet of paper.

1. The movement of the body that uses energy.

P H Y I C L A C T V T Y

2. It refers to the number of exercise sessions per week-for example, three to

five times per week.
F R Q N C

11 CO_Q2_PE 8_ Module 2
 3. This is the intensity level which activities get you moving fast enough to
burn off three to six times as much energy per minute.
M D E R

4. It is the goal that has to do further in the future which requires time and
planning.
L O G T E M

5. It is the degree of effort for exertion put forth by an individual during

exercise.
I N T N S I Y

Activity 2. It’s a Good Plan

Directions: Design a long-term physical activity plan that will make a
change for a better you and that will develop your skills in playing team
sports. Do this in a separate sheet of paper.

WEEK MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

Ex.: Brisk Scrubbing
Jogging Running Dribbling Dancing Bicycling
Week 1 walking the floor
Week 2

Week 3

Week 4

Week 5

Activity 3. Be Active, Be Fit

Directions: Observe the physical activities of your family members. List
down at least five (5) and describe the health benefits they can get from it
based on the levels of intensity of the physical activity. Do this activity on a
separate sheet of paper.

Family Physical Levels of Intensity Health Benefits

Member Activity
Low Moderate Vigorous
Bicycling in
Example: Bicycling / moderate
Father intensity level will
increase my

12 CO_Q2_PE 8_ Module 2
 father’s muscular
strength and
endurance when
performed
continuously.
1.

2.

3.

4.

5.

What I Have Learned

Jot Your Insights

Directions: Complete the statements below.

After doing all the activities in this module, I learned that identifying
exercise or physical activities needed by family members will help in
preparing or designing a ________________________ and surely will achieve
family wellness and to enjoy lifelong fitness.

I understand that physical activity is _______________________________

_____________________________________________________________________.

I believe that in designing the physical activity plan, there are tips to
remember. These are 1.____________________,2._____________________,
3.______________________,4. ____________________,5._____________________.

I realized that physical activity plan is a great way to stay physically

and mentally fit. It also provides many health benefits, including:
1.____________________,2.____________________,3.____________________,
4. ____________________,5.____________________.

13 CO_Q2_PE 8_ Module 2
 What I Can Do

Activity 1. I Can Do It
Directions: Design a personal physical activity program that would help
develop the skills in playing team sports following the FITT formula and the
SMART guide. Please refer to the sample Physical Activity Program in "What
Is It".

Activities to do Schedule Duration Goal

Rubrics to Assess the Learners’ Physical Activity Program

INDICATORS Exemplary Proficient Developing Emerging
All goals are Most goals are Some goals Only one goal
included. included. are included. is included.
All goals are Goals are Goals are Only one goal
Goals written written written is written
adhering to adhering to adhering to adhering to
the the SMART the SMART the SMART
SMART guide except 1 guide except guide.
guide. 2
All aspects of Most aspects Some aspects Only one
Adherence to program of program of program aspect of
FITT formula adhere to the adhere to the adhere to the program
FITT formula. FITT formula FITT formula adheres to the
except 1 except 2. FITT formula.

14 CO_Q2_PE 8_ Module 2
 All the Details in the Details in the The Physical
Completeness required plan were plan were Activity
of the Plan details in the included included Program lacks
Plan are except 1. except 2. 3-4 details.
considered.

Activity 2. Let's Do It!

Directions: With any of your family members, do the following:
1. Execute your plan in Activity 1 in What I Can Do.
2. Ask them how they feel in doing the activities.
3. Identify the activities to be adjusted in the plan.
4. Come up with an adjusted plan.

Guide Questions:
1. Where you able to execute your plan with your family members?
Ans. Yes ___ No____

2. Was the activity enjoyable and fun?

Ans. Yes____ No_____

3. After doing the activity with your family members, do you find your plan
realistic and attainable?
Ans. Yes ____ No _____

Activity 3: Let’s Check

Directions: Identify the activities from Activity 1 that do not attain the goals
and make an adjusted plan. Write your answer on the column below.

Activity Goal

1.

2.

3.

4.

5.

15 CO_Q2_PE 8_ Module 2
 Assessment

Directions: Read the questions carefully. Choose the letter of the correct
answer. Write your answer on a separate sheet of paper.

1. Which of the following is an example of a house chore which applies

muscular strength and endurance?
A. hanging clothes
B. scrubbing the floor
C. washing dishes
D. watering plants

2. What component of health–related fitness refers to the ability of the

respiratory and circulatory systems to effectively deliver oxygen to the
heart and to the working muscles during exercise?
A. body composition
B. cardiovascular endurance
C. muscular strength
D. stork balance

3. What is the purpose of a 3-Minute Step Test?

A. measure cardiovascular endurance
B. measure the flexibility of your body
C. measure the strength of abdominal muscles
D. be able to reach as far as possible without bending the hamstring

4. Which of the following physical activities belongs to muscular endurance?

A. brisk walking
B. push-up
C. side bend
D. sit and reach

5. Why is it important to warm-up before and stretch after exercise?

A. increases blood flow circulation
B. improves level of confidence
C. makes muscles and tendons stronger
D. prevents injury and avoids stiffness

16 CO_Q2_PE 8_ Module 2
6. What do you call the ability of the muscle to exert maximal effort in a
brief duration?
A. body composition
B. cardiovascular endurance
C. muscular endurance
D. muscular strength

7. Which of the following health–related fitness does NOT belong in the

group?
A. cardiovascular endurance
B. muscular endurance
C. muscular strength
D. reaction time

8. Which sport has a primary focus on muscular power?

A. basketball
B. football
C. table tennis
D. weight lifting

9. Which of the following is a basic skill of volleyball?

A. batting
B. dribbling
C. running
D. tossing

10. What health–related exercise measures strength of the upper

extremities?
A. curl-ups
B. push-up
C. sit and reach
D. zipper test

11. Which of the following exercises belongs to flexibility?

A. curl-up
B. push–up
C. sit and reach
D. 3-minute step test

17 CO_Q2_PE 8_ Module 2
12. Which of the following fitness tests belongs to Cardiovascular
Endurance?
A. curl-up
B. hexagon agility
C. zipper test
D. 3-minute step test

13. Which of the following affects range of motion around a joint?

A. body composition
B. flexibility
C. muscular strength
D. reaction time

14. Which statement is TRUE about exercise?

A. exercise promotes physical well-being
B. exercise reduces the risk of injury
C. regular exercise improves quality of life
D. all of the above

15. Which is NOT true about physical activity?

A. a little physical activity is better than none
B. physical activity may increase longevity
C. physical activity must be part of a regular exercise program
D. regular exercise, regardless of intensity and type, makes you a
healthier

Additional Activities

Activity 1: Sports, Family, Fitness

Directions: This activity encourages you to involve your family in playing
team sports. This is a form of fitness activity that requires preparation of a
documentary of your family’s engagement in team sports.

18 CO_Q2_PE 8_ Module 2
Here are the steps:

1. Gather some pictures of your family’s team sports activities. Prepare a

documentary by organizing them in a portfolio or scrapbook.

2. Put descriptions or captions for each documented activity. Your

descriptions or captions may include the team sport played, date and
place it was taken, and other useful information.

3. Your uniqueness, imagination, creativity and resourcefulness will be

challenged in this activity so do not waste your chance.

4. If you have difficulty in gathering your family’s pictures in engaging in

team sports, look for pictures of families participating in team sports
in magazines, newspapers, or pamphlets. Cut out, organize and paste
the pictures in clean bond paper or colored paper. Put captions on
these pictures and include the benefits of the family in participating in
team sports.

Rubrics for Assessment

15 10 5
Accurate content Most accuracies in Some accuracies
Content explained in detail content but not in content but not
very detailed detailed
Display is Most display is Some display is
interesting and interesting and interesting but not
Style and attractive. attractive. attractive
Organization Materials are Most materials are Some materials are
complete and complete but not incomplete and not
organized to organized organized.
present the ideas
well.
Scrapbook/portfol Scrapbook/portfoli Scrapbook/portfoli
io is unique, o is mostly unique, o is like many
Creativity layout is organized and others, layout is
appealing, and shows some use of unappealing and
takes advantage design tools. shows a little use
of the design tools of design tools
available

19 CO_Q2_PE 8_ Module 2
 Household Chores Name of Person Acquired Health-
In-charge Related Fitness
1. Washing bed linens

2. Throwing Garbage

3. Washing dishes

4. Sweeping the yard

5. Cleaning the
bathroom.
6. Preparing breakfast

7. Setting the table

8. Watering the plants

9. Washing vehicle

10. Cleaning the

bedroom

Activity 2: Interview Portion

Directions: You will conduct an interview on the physical activity of your

family members and write your findings in the table below. This will
determine the kind of activity suited to them.

Family Physical HRF Component Strength/

Members Activity Related Involved Weakness
to Sports

20 CO_Q2_PE 8_ Module 2
CO_Q2_PE 8_ Module 2 21
What I Have Learned
Assessment
1. D  Physical Activity
What I Can Do
2. B Program
Additional Activities  Physical Activity is the
3. D Activity 1:
4. A movement of the body
Note: Learner’s
5. A that uses energy.
answers may vary
6. A  Tips in planning
7. D Activity 2 physical activity- refer
8. C Note: Learner’s your answer from
Activity 1: 9. C answers may vary “What Is It” Tips in
10. A planning your physical
Learner’s answers 11. B Activity 1 activity
may vary 12. C Note: Learner’s  Health benefits- refer
13. D answers may vary your answer from
14. D “What Is It” Health
15. A benefits of regular
physical activity
What’s More What’s In What I Know
1. A
Activity 1 2. D
1. Physical activity Basketball 3. C
4. C
2. Moderate 5. A
6. B
3. Frequency What’s New dribbling 7. C
4. Long-term shooting 8. D
Learner’s
9. D
5. Intensity answers may chest pass 10. A
vary 11. D
Activity 2- Learner’s answers may vary bounce pass 12. B
13. D
Activity 3- Learner’s answers may vary
14. A
15. A
Answer Key