SACRED HEART OFJESUS

MONTESSORI SCHOOL
J.R. Borja Extension, Gusa, Cagayan de Oro City

Montessori Home-Based
Learning
Learning Instructional Packets (LIPs)

OFFLINE-PICK-UP

Physical Education – 7
First Quarter
Endurance, Muscle-and Bone-strenghtening Activities

Week 5-8
Lesson-1
Exercise Programs

Teacher: Mercy Sweet S. Suarin

 SACRED HEART OF JESUS MONTESSORI SCHOOL
J.R. Borja Extension, Gusa, Cagayan de Oro City

Montessori HOME-Based Learning

Learning Instructional Packets (LIPs)
Physical Education - 7
S.Y _______________

Name: __________________________________Date submitted: ________________

Grade & Section: ________________________Teacher: _______________________

-----------------------------------------------------------------------------------------------------------------

Content Standard:
The learner demonstrates understanding of guidelines and principles in exercise program design to achieve
personal fitness.
Performance Standard:
The learner designs an individualized exercise program to achieve personal fitness.

Enduring Understanding:

_________________________________________________________________________________________________
___

Essential Question:
1. Why is physical fitness an important aspect of life?

I. LEARNING COMPETENCIES
 undertake physical activity and physical fitness assessments. (PE7PF-Ia-h23)
 set goals based on assessment results. (PE7PF-Ia24)
 recognizes barriers (low level of fitness, lack of skill and time) to exercise. (PE7PF-Ib26)

Objectives:
At the end of the lesson, you will be able to:
 identifies training guidelines and FITT principles;
 prepares an exercise program;
 training guidelines and FITT principles;
 prepares an exercise program;
 integrate values (21st century character, fruits of normalization and Beatitude of the
Month/PVMO);
 obtain at least 75% mastery level.

Learner’s Target Goal: I can…

_____________________________________________________________________________

II. LEARNING CONTENT

Lesson 1: Exercise Programs: Training Guidelines, FITT Principles, Endurance, Muscle- and Bone
strengthening Activities
 Materials:
1. LIPs
References:
1. K to 12 Curriculum Guide
2. MELCs
3. The 21st Century MAPEH in Action 7

III. LESSON PRESENTATION

LESSON 1: Exercise Program

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
3. Apply the Principles of Training
4. Plan a Training Session
5. An Exercise Log to Monitor Your Progress

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.
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 letter What does it mean?

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

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.

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.
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.

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 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.

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.
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

Activity 1: Think and Write

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

Directions: Answer the following questions.

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
_______________________________________________________________________________

Activity 2: Ready Set Goals

Directions: Complete the table by providing what is asked.

Type of Activity
Component Goal Frequency Intensity Time

Example: Increase my Monday 140bpm 15 minutes

Cardiovascular cardiovascular Wednesday Jogging, Step Ups
endurance endurance Friday

Activity 3: My Own Routine

Direction: In this activity, you will experience how to create your own routine on warm-up and cool down exercises and
video yourself while executing it. Upload your video in our Group Page.