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HOPE 4 Module 8 Training Plan
HOPE 4 Module 8 Training Plan
HOPE 4 - GRADE 12
Write on your notebook the concepts about the lessons. Writing
enhances learning, that is important to develop and keep in mind.
Perform all the provided activities in the module.
Let your facilitator/ guardian assess your answers using the
TRAINING PLAN
answer key card.
Analyze conceptually the post-test and apply what you have
learned.
Enjoy studying!
2nd Semester
Week 15-16 Module 8
PARTS OF THE MODULE
Multiple Choice:
Directions: Encircle the letter of your chosen answer.
HOPE 4
EXPECTATIONS
This module will help you to:
identify components of training plan;
internalize the importance of physical ang psychological plan
BRIEF INTRODUCTION
Mountain climbing is just like other sports where you prepare yourself
before you face the challenges mentally and physically. That is why a
training plan is very essential to avoid injuries.
A training plan in sports is a physical work out that is carried out to achieve
specific objectives. A training plan also helps an individual to achieve
maximum efficiency in selected sports discipline.
A method is important to achieve efficient work out plan. Below is the FITT
formula that will guide you to achieved desired goal.
F - frequency
I - intensity
T - time
T - type
a. FREQUENCY
- This refers to how often you exercise
b. Intensity
- This refers to difficulty of an exercise
c. Time
- This refers to the duration of an exercise
d. Type
- This refers to what kind of an exercise you’ll be doing
(MUSCULAR)
MWF 20 pounds 7:00 a.m. Strength
5 X 10 Training
To help you develop mental toughness here are some mental training drills.
a. Visualization
Make some research about the mountain that you are about to climb,
after that imagine the pleasure and hardship that you might
encounter while trekking and exploring.
b. Get Present
Use your five senses to get into the present moment this will help you
conquer fear that you might encounter while climbing.
c. Use a Mantra
Live on a motivational sentence that will make your negative feelings
and thoughts go away.
d. Practice Focusing
Stay focus with your goal, in mountaineering the focus is to reach the
summit, enjoy the panoramic view and feel the energy of nature that
surrounds you.
e. Practice Trust
Trust your self that you can do it and trust your friends or company
while having the journey. This will make you feel more confident to
surpass obstacles that may come on your way while trekking.
ACTIVITIES
Activity 1
Essay
Directions:
1. Create your own mantra about conquering fear
Minimum o of one sentence maximum of 5 sentences
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Rubric
5 4 3 2 1
CRITERIA
Originality of mantra
Submitted on time
Total score
Activity 2
Directions:
Create your training plan that will develop your cardiovascular endurance
and muscular endurance.
Training plan
Frequency Intensity Time Type
(CARDIO)
(strength-LEG)
(strength-ARM)
REMEMBER
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POST-TEST
Multiple Choice:
Directions: Encircle the letter of your chosen answer.
References
Internet Sources
https://www.fsps.muni.cz/emuni/data/reader/book-6/02.html Retrieved
May 23,2020
https://www.healthline.com/health/fitt-principle#frequency Retrieved May
23, 2020
https://www.mentaltoughnesstrainer.com/training-for-sports/ Retrieved
May 23, 2020
ANSWER KEY
PRE &
POST TEST
Multiple Choice
A
A
C
B
B
HOPE 4
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