8

Physical Education
Quarter 1- Module 1:
Physical Fitness

Government Property
NOT FOR SALE
 Physical Education – Grade 8
Alternative Delivery Mode
Quarter 1 – Module 1: Physical Fitness
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
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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 book 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 : John Mark V. Mabanag
Editors: Glory Mei S. Cerna /Emilia M. Baydal
Reviewer: Emilia M. Baydal
Illustrator: Leobill Y. Paglinawan
Layout Artist: John Mark V. Mabanag/ Esther Jane Camero
Management Team: Arden D. Monisit
Nonale Q. Resoor
Emilia M. Baydal
Susan T. Balbuena
Romel Victor A. Villahermosa

Printed in the Philippines by ________________________

Department of Education – Region VII, Central Visayas - Division of Guihulngan City

Office Address: Guihulngan City Division

Osmeňa Ave., Poblacion, City of Guihulngan, Negros Oriental, 6214
Telefax: (035) 410-4069 / (035) 410-4066
E-mail Address: guihulngan.city@deped.gov.ph
 8
Physical Education
Quarter 1- Module 1:
Physical Fitness
Introductory Message

For the Facilitator:

Welcome to the Alternative Delivery Mode of Teaching through the use of this
module. This is crafted for your ease and benefit in this time of crisis. As a facilitator
of this module, you are to provide quality guidance to your son or daughter. This is to
ensure quality learning of the Most Essential Learning Competencies in Physical
Education. Moreover, you are to orient your child on the proper use of this material.
When difficulty arises, remember to ask technical assistance whether in a form of
clarifications or questions to the concerned teacher. Lastly, please always remind
your son or daughter to use separate sheets of paper to answer the activities. Good
luck!

For the Learner:

Welcome to the Alternative Delivery Mode of Learning through the use of this
module! This module is especially designed for you, to provide you with the quality,
accessible, relevant and liberating education as mandated by the Department of
Education. This is meant to help you in your studies while you are staying at home.
Although we are in this trying times, the Department looks at your overall welfare
and safety, at the same time continuously delivers its educational services.

This module has different icons and elements which you need to understand
before using this learning material.

Icon and Element Description

What I Need to Know This part contains the learning

objectives you need to learn in this
module.

This is a test which will check on what

What I Know you already know about the lesson. If
you get 100% correct in this test, you
may skip this lesson and proceed to the
next one.
ii
 This part connects the present lesson
What’s In with the previous lesson by going over
concepts that you have learned in the
past.
Under this section, the new lesson is
introduced through a story, a poem,
What’s New song or an activity.

This section gives you a short

What is It discussion to help you discover and
understand the new concept.

This consists of the guided and

What’s More independent activities that will enrich
your knowledge and develop your skills
on the new concept.

This part contains a question, fill in the

What I Have Learned blank sentence/paragraph to process
what you have learned from the lesson.

Under this section, you will find an

What I Can Do engaging activity that shall transfer the
skills/knowledge you have gained or
learned into real-life situations.

This evaluates your level of mastery in

Assessment achieving the learning objectives.

This contains an activity that can

Additional Activities strengthen the knowledge/skill you have
learned/developed.

It contains the correct answers to all

Answer Key activities in this module.
Here are some reminders upon using this module:
1. Use this module with utmost care. Do not write anything on this module. Use separate
sheets of paper in answering all the activities.
2. Do not forget to answer the test under “What I Know” before heading to the next activities.
3. Read carefully the instructions before doing every activity.
4. Observe honesty and show integrity in doing all the activities.
5. Finish every activity before going to the next part.
6. Please return this module to your teacher/facilitator if you are done answering all the
activities.
If you have any question or difficulty with these tasks at home, please ask for assistance
from your parents or other family members or call your teacher/facilitator.

Enjoy learning using this module. I know you can do it!

iv
 What I Need to Know
In this module, you will reflect on how well you understand the concept of
physical fitness and your expectations about the topic. The following activities shall
help you assess your knowledge about physical fitness.

This module is focused on the following Learning Competencies:

 undertakes physical activity and physical fitness assessment; and
 set goal based on assessment result.
Topics
• Physical fitness
• Two components of Physical Fitness
a. Skill-related fitness
b. Health- related fitness

After going through this module, you are expected to:

 identify the physical fitness exercises;
 define and enumerate Physical fitness and its components;
 differentiate skill-related fitness and health-related fitness;
 perform health- related fitness exercises at home with family; and
 appreciate the benefits of involving yourself into physical fitness exercises.

What I Know
Directions: Choose your answer from the box below to identify the physical fitness
activity shown in each picture.
(Get your PE 8 activity notebook and write your answers there.)

Plank Extended angle side bend Running

Swimming Cycling Pushups
Walking lunges Situps Cat strech
Side reach

1. _____________________________ 2.
________________________________
3. ____________________________ 4. ____________________________
1

5. ___________________________ 6. ___________________________

7. _____________________________ 8. ___________________________

9. ______________________________ 10.___________________________

2
 Lesson PHYSICAL FITNESS

What’s In

 Do you get tired easily? Do you have lots of energy during your day’s activities (house
chores, working on the farm, etc.)? Do you have energy left after your daily chores and
activities?

What’s New
Physical Warm-up activity
Lets do this:

 Standing position
 Hand Streching (16 seconds)
 Upward
 Frontward
 Front – downward
 Back – downward
 Head and neck twisting (16 seconds)
 Clockwise
 Counter-Clockwise
 Shoulder roll (16 seconds)
 Backward roll
 Frontward roll
 Waist twisting (16 seconds)
 Clockwise
 Counter clockwise
 Knee twisting (16 seconds)
 Clockwise
 Counter clockwise
  Foot twisting – Left and Right (16 seconds)
 Clockwise
 Counter clockwise

What is it 3

What is fitness?

Fitness does not only refer to being physically fit, but it also refers to a person’s
mental state as well. If a person is physically fit, but mentally unwell or troubled,
he or she will not be able to function optimally. Mental fitness can only be achieved if your body is
functioning well. You can help relax your own mind and eliminate stresses by exercising regularly and
eating right. Fitness is a condition in which an individual has enough energy to avoid fatigue and enjoy

What is Physical fitness?

Physical fitness refers to the ability of your body systems to work together
efficiently to allow you to be healthy and perform activities of daily living. Being efficient
means doing daily activities with the least effort possible.

Physical and mental fitness play a very important role in our lives. A person
who is fit is capable of living life to its fullest extent. People who are both, physically and
mentally fit are less prone to poor medical conditions as well.

 How can you become more Physically Fit?

Becoming physically fit requires a change in life style. You will have to incorporate a regular
exercise routine and maintain a balanced diet. By avoiding junk foods, fizzy drinks, bad habits like
smoking and alcohol and by getting adequate amount of rest, you will be able to become physically
and mentally fit. Just by eliminating all these food substances from your life, no matter how
temporarily, you will allow your body to detox and become stronger. Make sure that you spend more
time outdoors in the sun, and fresh air and take part in healthier activities. Fishing, bicycling,
swimming, hiking, playing ball games, working in farm, house chores, feeding with your pets (carabao,
goats, pigs, cows, etc) should be a part of your physically fit lifestyle. Family, friends or your pets could
be your comfortably companion by doing all possible physical fitness related activities.

 What are the advantages of being more active?

By becoming more active, you can increase your body’s fitness level and also avoid health
problems like diabetes and high blood pressure from developing. Exercise is also good for your joints
and it makes your body stronger overall.
 4

Two components of
Physical fitness
1. SKILL-RELATED FITNESS
2. HEALTH-RELATED FITNESS

1. SKILL-RELATED FITNESS

Traditionally, skill-related fitness was only achieved by practicing one’s sport or activity.
Traditional training methods focused on the five components of fitness (muscular strength and
endurance, cardiovascular fitness, flexibility and body composition) and other skills to be accomplished
while at practice [By: Jay Morgan, NASM Elite Trainer]. Functional training strategies now take advantage of
integrating skilling activities within training session. Skilling fundamentals can include balancing,
jumping, hopping, pivoting or lunging. When these fundamental skills are enhanced, an individual can
improve speed, agility, coordination, endurance, mobility, strength and power. So, skill-related fitness
is the ability to do well in every day life activities and even sports.

There are six skill-related fitness components:

Agility

Balance
Skill
Coordination
related
fitness Speed

Power

Reaction-time

1.1. Agility is the ability to change and control the direction and position of the
body while maintaining a constant, rapid motion.
Example: Changing directions to hit a ball
1.2. Balance is the abiility to move or to remain in a position without losing
control or falling. 5

Example:

1.3. Coordination is the ability to use two or more parts of your body at the
same time (hand-eye and/or foot-eye) .

Example:

1. 4. Speed is the amount of time it takes the body to perform specific tasks.

Example:
 1.5. Power is the ability to move your body parts quickly while at the same
time applying the maximum force of your muscles. It is also the ability to
perform with strength at a rapid pace (strength and speed) like performing
a ball game, swimming, track, etc.

Example:
6

1.6. Reaction time is the amount of time it takes to start a movement once
your senses signal the need to move.

Example:

2. Health-related fitness

It involves exercise activities that you do in order to try to improve your physical health
and stay healthy, particularly in the categories of cardiovascular and muscular endurance,
muscular strength, flexibility, and body composition.

The health-related components of fitness are important for everyone in all walks of life
regardless of whether one has a desire to compete in or perform a physical activity at an
optimum level.
Five categories of health-related fitness:

2. 1. Body composition

 In physical fitness, body composition is used to describe the percentages of fat,

bone, water and muscle in human bodies. Because muscular tissue takes up
less space in the body than fat tissue, body composition, as well as weight,
determines leanness. Two people of the same sex and body weight may look
completely different because they have a different body composition. Body
composition can be developed through like personal training, patient care, and
corporate wellness.
7

Examples of body composition exercises?

 Incorporating these exercises into your regular routine will help you safely and
effectively achieve your body composition goals.

 Burpees

 Pushups

 Interval training is a type of training that involves a series of high intensity

workouts interspersed with rest or relief periods. The high-intensity periods are
typically at or close to anaerobic exercise, while the recovery periods involve
activity of lower intensity.
Example:
 Jump squat

 A light, handheld weight

8

 Explosive lunge jump.

s
  How does exercise affect body composition?

 Physical activity and exercise are other crucial components for improving body
composition. They do not only increase the calories you use, but they are also
necessary for optimal muscle growth. Since body composition can be improved by
decreasing fat mass or increasing muscle mass, this is an important point.

 What is a good body composition?

 A healthy body composition is one that includes a lower percentage of body fat and a
higher percentage of non-fat mass, which includes muscle, bones, and organs.Often,
you will measure your body composition at the start of a weight-loss or fitness
program and then check it periodically to monitor your progress.

The 4-component model

1. Fat 3. Mineral
2. Water 4. Protein

Benefits of having a good body composition exercises.

 Decreased risk of type 2 diabetes, hypertension, and heart disease.

 Increased functional ability, allowing us to move and exercise more freely, which
allows us to burn more calories.
 A better calorie-burning metabolism throughout the day.
 A lean and toned body.

What’s more Activity 1

Body Compositon
Exercises

These activities will help you to develop your body composition. Lets do these
industriously!

1. Burpees (8 times, 0 rest)

2. Pushups (8 or 16 times, 0 rest)
3. Squat jump (8 times, 0 rest)
4. Lung jump (8 tiimes, 0 rest)

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2.2. Cardiovascular endurance

 Cardiovascular endurance is the ability to exercise without becoming overly tired

because your heart, lungs and blood vessels are healthy. Exercise examples include
walking, jogging, cycling, dancing, running and bike riding. Distance swimming is also a
good cardiovascular endurance exercise (HealthCorps)

Activities related to Cardiovascular Endurance?

CARDIORESPIRATORY FITNESS

 Running

10
 Swimming

Congratulations!
 Bicycling You made it!
 Aerobic Fitness

Congratulations!
You made it again!

 Aerobic Endurance

11

 Cardiopulmonary Fitness or Cardio Workout.

 Instruction: Choose only one type of cardiovascular exercise.

 Zumba Dance (Any music)

 Aerobics (with any music)
 Cardio workout (with any music)

2. 3. Flexibility
 Flexibility is the ability of a joint to move through its range of motion. Flexibilit involves
our bones joints, surroundings tissue, nervouse system, but most important our
muscles.

 How does flexibility help you?

Activity 2
 Better flexibility may: Improve your performance in physical activities. Decrease your
Cardiovascular Endurance
risk of injuries. Help your joints move through their full range of motion. The are a
Exercises
couple of reasons why regular stretching helps you get stronger: Stretching lengthens
muscle tissue and increases flexibility, both of which allow you to perform strength
12
building moves with greater range of movement, making the exercise more effective.

 What causes lack of flexibility?

 Many variables affect the loss of normal joint flexibility including injury, inactivity or a
lack of stretching. The range of motion will be influenced by the mobility of the soft
tissues that surround the joint. These soft tissues include: muscles, ligaments, tendons,
joint capsules, and skin.

The flexibility exercises

 Shoulder rolls. Stand up straight, feet hip-width apart and arms at your sides,
loosely relaxed.

 Extended angle side bend

 Lower back mobiliser

 Standing hamstring stretch

 Chest mobiliser
13
  Neck-and-shoulder release

 The cat stretch

 Side reach and stretch.

14
 Activity 3
Flexibility exercises

These activities will help to develop and maintain your body flexibilities.

1. Shoulder rolls 16 seconds, 2 times

 Clockwise
 Counter clockwise
2. Extended angle side bend 16 seconds, 2 times
 Left angle
 Right angle
3. Lower back mobiliser 16 seconds, 2 times
 Left side
 Right side
4. Standing hamstring stretch 16 seconds, 2 times
 Left side
 Right
5. Chest mobiliser 16 seconds, 2 times
 Back upward
 Back downward
6. Neck-and-shoulder release 16 seconds, 2 times
 Clockwise
 Counter clockwise
7. The cat stretch 16 times
8. Side reach and stretch 16 seconds each side

2. 4. Muscular endurance

 Muscular endurance is your muscles' ability to perform repetitive motions —

lengthening and contracting — over long periods of time without getting tired. The
underlying purpose of muscular endurance is to improve performance in your sport
and exercise activities.

Examples of muscular endurance?

 In strength training, muscular endurance refers to the number of repetitions of a single

exercise you can do without needing to stop and rest. Examples include how many
times you can do a full squat, a sit-up, or a bicep curl with a light-to-moderate weight
before breaking form.
The Top 5 Muscular Endurance Exercises 15

 Plank

 Body weight squats

 Walking lunges

 Push-ups
  Sit-ups 16

6. Improving endurance

 This means going running, biking and hiking; climbing stairs and sprinting intervals;
doing things that make you sweat heavy and breathe hard. Steady-state cardio and
interval-based cardio both help to build cardio endurance, and it's best to incorporate
both into your training plant.

7. Talk to your doctor

 Have an open dialogue with your doctor — ask questions to make sure you
understand your diagnosis, treatment, and recovery. Here are a few tips that can help
you talk to your doctor and make the most of your appointment: Write down a list of
questions and concerns before your appointment.

 Is running a muscular endurance?

 Muscular endurance is the ability of a muscle to repeatedly exert force against

resistance. Performing multiple repetitions of an exercise is a form of muscular
endurance, as are running and swimming.

2. 5. Muscular strength

 Muscular strength is developed from performing exercise, such as lifting weights,

doing bodyweight exercises, or using resistance bands.
  Muscular strength is defined as the maximum amount of force that a muscle can exert
against some form of resistance in a single effort. ... In the gym, a single repetition at a
given weight is an example of muscular strength.

Benefits of muscular strength?

Strong muscles can have direct and indirect benefits on health and include:
 Ease of movement.
 Good posture.
 Easier performance of work, everyday activities and exercise.
 Easier performance of recreational activities.
 Stronger tendons and ligaments, and bones.
 Decreased risk of injury.
 Decreased risk of falls. 17

Three types of muscle fibers?

Three broad classes of muscle fibers exist:

1. Skeletal

 The skeletal system includes all of the bones and joints in the body. Each bone is a complex living
organ that is made up of many cells, protein fibers, and minerals.

2. Cardiac

 The cardiovascular system refers to the heart, blood vessels and the blood. Blood
contains oxygen and other nutrients which your body needs to survive. The body takes
these essential nutrients from the blood. Then the right ventricle pumps blood to the
pulmonary trunk, through the pulmonary arteries and into the lungs.

3. Smooth muscle

 It refers to a muscle tissue in which the contractile fibrils are not highly ordered,
occurring in the gut and other internal organs and not under voluntary control.
 Smooth muscle is found in the walls of hollow organs like your intestines and
stomach. They work automatically without you being aware of them. Smooth muscles
are involved in many 'housekeeping' functions of the body. The muscular walls of your
intestines contract to push food through your body.
 How do you build strength?

Training Principles of Strength

 Stick to lower rep ranges. Strength is best gained through lifting in the lower rep
ranges, ideally one to five reps
 Keep track of where you're at
 Don't forget your nutrition
  Keep it simple
 Rest
 Cardio
 Keep your form
 Pay attention to your warm up

What are the Muscle strengthening activities?

Examples of muscle-strengthening activities include:

 Lifting weights

 Working with resistance bands

18

 Heavy gardening or farm working, such as digging and shovelling

 Climbing stairs
 Hill walking

19

 Cycling

 Dancing
 Activity 4
Mascular endurance and strength
exercises

 Push-ups, sit-ups, squats, jumping, lunges, planks and crunches

 Does eating more increase strength?

 For your body to have enough energy to grow your muscles, you need to eat more
calories than you burn per day. ... "If the goal is to build muscle, you need to eat
adequate protein and enough carbohydrates so that the body doesn't turn to protein
as an energy source."

 What food makes you stronger?

Below is the list of our favourite strength-boosting foods:

 Whole Organic or Free Range Eggs. Eggs are a budget-friendly and high-quality source
of protein, vitamins and choline, which boosts brain health;
 Salmon;
 Raw Nuts & Seeds;
 Spinach & Greens;
20
  High Quality Red Meat;
 Quinoa; and
 Full-Fat Natural Yogurt.

What’s more
The following exercises are helpful to develop your muscular endurance and strength:

1. Squats 8 seconds, 16 times;

2. Planks 16 seconds, 2 times;
3. Pushups 16 times;
4. Situps 16 times;
5. Walking lunges 16 times;
6. Jumping jack 16 times; and
7. Butt kicks 16 times.

What I Have Learned

In your activity notebook, write each statement and fill in each blank with your
answer.

1. Fitness does not only refer to being ___________, but it also refers to a person’s mental
state as well.
2. _______________ refers to the ability of your body systems to work together efficiently to
allow you to be healthy and perform activities of daily living.
3. Traditionally, skill related fitness was only achieved by practicing one’s sport or activity.
Traditional training methods focused on the five components of fitness
(____________________________________________) and other skills to be accomplished
while at practice
4. _____________________ involves exercise activities that you do in order to try to improve
your physical health and stay healthy, particularly in the categories of cardiovascular
endurance, muscular strength, flexibility, muscular endurance and body composition.
5. ____________________ is a type of training that involves a series of high intensity
workouts interspersed with rest or relief periods. The high-intensity periods are typically at or
close to anaerobic exercise, while the recovery periods involve activity of lower intensity.
6. Improving endurance this means going
_______________________________________________; doing things that make you sweat
heavy and breathe hard. Steady-state cardio and interval-based cardio both help to build
cardio endurance, and it's best to incorporate both into your training plant.
7. _______________ is the ability of a joint to move through its range of motion.
8. ____________________ is your muscles' ability to perform repetitive motions —
lengthening and contracting — over long periods of time without getting tired.

21
9. __________ is the ability to move your body parts quickly while at the same time applying
the maximum force of your muscles. It is also the ability to perform with strength at a rapid
pace (strength and speed) like performing a ball games, swimming, track, etc.
10. _____________ is the abiility to move or to remain in a position without losing control or
falling.

What I Can Do
Do these physical fitness activities thrice a week.
1. Body composition exercises
2. Flexibility exercixes

3. Cardiovascular endurance exercises

4. Mascular endurance and strength exercises

Assessment
Instructions: In your activity notebook. Identify the health- related fitness
activities performed in the pictures

1. ____________________________ 2. _________________________

22
3. ________________________________ 4. ______________________________

5. ___________________________________ 6.
_______________________________

7. ____________________________ 8.
___________________________________

9. __________________________________ 10.
________________________________

23
 Additional Activities
 Enumeration
In your activity notebook enumerate the following:
1 – 6 What are the six components of skill-related fitness?
7 – 10 What are the 4-component model of body composition?
11 – 15 What are the five categories of health-related fitness?

24
 ANSWER KEY

WHAT I KNOW ADDITIONAL ACTIVITIES

1. PLANK 1. AGILITY
2. EXTENDED ANGLE SIDE BEND 2. BALANCE
3. RUNNING 3. COORDINATION
4. SWIMMING 4. SPEED
5. PUSHUPS 5. POWER
6. WALKING LUNGES 6. REACTION - TIME
7. CATA STRETCH 7. FAT
8. SIDE REACH 8. WATER
9. SITUPS 9. MINERAL
10. BICYCLING 10 PROTEIN
11. BODY COMPOSITION
WHAT I HAVE LEARNED 12. FLEXIBILITY
13. CARDIOVASCULAR ENDURANCE
1. PHYSICALLY FIT 14. MASCULAR ENDURANCE
2. PHYSICAL FITNESS 15. MASCULAR STRENGTH
3. MUSCULAR STRENGTH AND ENDURANCE, CARDIOVASCULAR FITNESS, FLEXIBILITY AND
BODY COMPOSITION
4. HEALTH-RELATED FITNESS
5. INTERVAL TRAINING
6. RUNNING, BIKING AND HIKING; CLIMBING STAIRS AND SPRINTING INTERVALS
7. FLEXIBILITY
8. MUSCULAR ENDURANCE
9. POWER
10. BALANCE

ASSESSMENT

1. SWIMMING
2. EXTENDED ANGLE SIDE BEND
3. WEIGHT LIFTING
4. SITUPS
5. PLANK
6. PUSHUPS
7. WALKING LUNGES
8. BURPEE
References
9. BODY WEIGHT SQUAT / SQUAT
10. LOWER BACK MOBILISER

25
 REFENCES

 https://www.google.com/search?ei=nmoCX6GWNsHi-
AbJu5zwCA&q=cardiovascular+endurance+exercises&oq=benefits+of+cardiovascul
ar+endura&gs_lcp=CgZwc3ktYWIQARgAMgQIABBHMgQIABBHMgQIABBHMgQIABB
HMgQIABBHMgQIABBHMgQIABBHMgQIABBHUPBHWMRPYMdoaABwAXgAgAEAiA
EAkgEAmAEAoAEBqgEHZ3dzLXdpeg&sclient=psy-ab
 www.healthline.com
 https://www.sharecare.com/health/exercise-for-increasing-cardiovascular-
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 https://www.verywellfit.com/endurance-training-for-sports-3120090
 https://inbodyusa.com/general/what-is-body-composition/
 https://en.wikipedia.org/wiki/Body_composition
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AAQRzIECAAQRzIECAAQRzIECAAQRzIECAAQRzIECAAQR1DPG1j7OmCgZGgAcAF4AIA
BAIgBAJIBAJgBAKABAaoBB2d3cy13aXo&sclient=psy-
ab&ved=0ahUKEwiQreXYrbfqAhWY7WEKHfXoBE8Q4dUDCAs
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UAQ2-
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yBAgAEBgyBAgAEBgyBAgAEBgyBAgAEBgyBAgAEBgyBAgAEBgyBAgAEBg6BQgAELED
OgQIABBDOgUIABCDAToGCAAQCBAeUJy2EViirRJg9NESaAFwAHgEgAGICIgBr1aSAQ
8wLjIuNy4xLjEuNC40LjKYAQCgAQGqAQtnd3Mtd2l6LWltZ7ABAA&sclient=img&ei=c
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Gc3ywQOitb3ACA&q=what+is+muscular+endurance&oq=what+is+mascular+&gs_lc
p=CgZwc3ktYWIQARgAMgQIABAKMgQIABAKMgQIABAKMgQIABAKMgQIABAKMgQI
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 https://www.google.com/search?q=How+do+you+train+for+muscular+endurance?
&source=lmns&bih=685&biw=1438&hl=en-
US&ved=2ahUKEwjpqrCJtbfqAhV3wIsBHXBUB-wQ_AUoAHoECAEQAA
 www.telegraph.co.uk › health-fitness › body
 https://www.google.com/search?q=Push-ups%2C+sit-
ups+and+squats&tbm=isch&ved=2ahUKEwioj4eQirjqAhUFzIsBHQeRD5MQ2-
cCegQIABAA&oq=Push-ups%2C+sit-
ups+and+squats&gs_lcp=CgNpbWcQA1Cn5xJYqoMTYO6ME2gAcAB4A4ABuiCIAYhh
kgEDOS0zmAEAoAEBqgELZ3dzLXdpei1pbWewAQA&sclient=img&ei=dM8CX6iFGIW
Yr7wPh6K-mAk&bih=685&biw=1438&hl=en-US#imgrc=bkKcaC_snX9Bu
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For inquiries or feedback, please write or call:

Department of Education- Division of Guihulngan City
Office address:Osmeña Avenue, Poblacion, Guihulngan City,
Negros Oriental Philippines 6214
Telefax: 035 410 4066 / 035 410 4069
Email Address:deped.guihulngan@deped.gov.ph