Grade VII (7) 1 1

QUARTER II: EXERCISE PROGRAMS (SPORTS)

1
Introductory Message
For the facilitator:

This module was collaboratively designed, developed and evaluated by the

Development and Quality Assurance Teams of SDO TAPAT to assist you in helping
the learners meet the standards set by the K to 12 Curriculum while overcoming
their personal, social, and economic constraints in schooling.

As a facilitator, you are expected to orient the learners on how to use this module.
You also need to keep track of the learners' progress while allowing them to
manage their own learning. Furthermore, you are expected to encourage and assist
the learners as they do the tasks included in the module.

For the learner:

This module was designed to provide you with fun and meaningful opportunities
for guided and independent learning at your own pace and time. You will be
enabled to process the contents of the learning resource while being an active
learner.

The following are some reminders in using this module:

1. Use the module with care. Do not put unnecessary mark/s on any part of
the module. Use a separate sheet of paper in answering the exercises.
2. Don’t forget to answer What I Know before moving on to the other activities
included in the module.
3. Read the instruction carefully before doing each task.
4. Observe honesty and integrity in doing the tasks and checking your
answers.
5. Finish the task at hand before proceeding to the next.
6. Return this module to your teacher/facilitator once you are through with it.
If you encounter any difficulty in answering the tasks in this module, do not
hesitate to consult your teacher or facilitator. Always bear in mind that you are
not alone.

We hope that through this material, you will experience meaningful learning
and gain deep understanding of the relevant competencies. You can do it!

2
3
 What I Need to Know
The learner…

Undertakes physical activity and physical fitness assessments

Reviews goals based on assessment results

What I Know
DIRECTIONS: Encircle the letter of the correct answer.

1. A time to start moving between a stimulus and reaction is called_____.

a. Reaction time c. Lifting
b. Speed d. Skills
2. Maximum rate a person moves over a specific distance
a. Reaction time c. Lifting
b. Speed d. Skills
3. It refers to the ability to change direction quickly.
a. Reaction time c. Balance
b. Speed d. Agility
4. It refers to the ability to release maximum energy in the shortest
period.
a. Reaction time c. Power
b. Balance d. Agility
5. Ability of the muscles and joints to go through a full range of motion.
a. Body Composition c. Wall Drilling
b. Strength d. Flexibility

6. Refers to proportion of lean body mass to fat body mass.

a. Body Composition c. Wall Drilling
b. Strength d. Flexibility
7. Refers to the ability of the muscle to exert maximal effort in brief
duration.
a. Body Composition c. Wall Drilling
b. Strength d. Flexibility
8. It is the ability of the muscle to exert sub-maximal effort for a
prolonged period of time.
a. Body Composition c. Endurance
b. Strength d. Flexibility
9. The ability of the body to produce smooth fluid of motion or
combination of the hand and eye or foot and eye movements to
perform a task.
a. Body Composition c. Endurance
b. Strength d. Coordination
10. Is the ability to maintain an equilibrium in stationary body position or
when moving.
a. Reaction time c. Balance
b. Speed d. Agility

1
You may also answer on this link :
https://docs.google.com/forms/d/e/1FAIpQLSfXXzDa2zLB6vAAFPd4stlyvBCz8PKiBIh3RDt
4qUAG0ukxkA/viewform?usp=sf_link

What’s In
DIRECTIONS: Put a check mark (√) if the statements are correct and (x) if
not. Place it on the space provided before the number.

____1. Training for competitive sports participation should be planned and

done carefully.

____2. Diminishing returns is a training principle that deals with recovery of

the body.

____3. Variety refers to doing different weight lifting exercises for different
muscle group.

____4. Injuries can be caused by insufficient time spent on warm-up and

cool-down.

____5. Before doing any activities, some warm-ups are needed.

____6. Cross training is an effective way to add variety in your exercise

program.

____7. Eating too much sweets and salty foods are good for your health.

____8. Training for dual sports entails knowing the components of fitness
that are needed in these sports.

____9. The intensity of your exercise is crucial to your improvement.

____10. Badminton requires great coordination.

What’s New
Physical Fitness, as popularly defined, is the capacity to perform one’s daily tasks
without undue fatigue and with extra energy for recreation and emergency. In this
definition of Physical Fitness, there are three important aspects that an individual
should meet in order to be considered physically fit. These include:

1. Ability to perform one’s daily tasks without undue fatigue.

2. Enjoying leisure through some recreational activities. Leisure is the
amount of time left after all the daily routine activities are
accomplished. It is an unobligated time where one can enjoy through
activities such as sports, academic games and other productive
hobbies. These activities are called recreation.

2
 3. Meeting emergencies. Emergencies are unforeseen events with which
one has to use his energy and time to meet them.
The ability to meet these three (3) main aspects of physical fitness is a
manifestation that one is a physically-fit individual. The ability to
meet these three demands of physical fitness requires you to have the
different components which include:

HEALTH-RELATED COMPONENTS:

1. Strength - refers to the ability of the muscle to exert maximal effort in

brief duration. It may be developed through isotonic, isometric or
isokinetic contractions. Isotonic contraction is seen in calisthenics
exercises wherein a body segment makes use of the body resistance
during an exercise. Push-ups, sit-ups and pull-ups are examples.
Isometric contraction on the other hand is seen in exercises in which
a group of muscles is contracted against an immovable resistance.
The muscle groups are made to provide maximum 6 contractions but
are not supposed to move. This exercise is advised to bedridden
patients. The third is isokinetic contraction. This is seen in exercises
where muscles are exposed to fixed machines with variable degrees of
resistance. They are most often advised by fitness trainers and are
usually performed in fitness gyms.
2. Endurance - refers to the ability of the muscle to exert sub-maximal
effort for a prolonged period of time. Performance of strength and
speed exercises in a prolonged period of time is a demonstration of
endurance. This component is improved with repetitive training
following the principles of fitness. As one develops endurance, he/she
also develops his muscle performance including the performance of
lungs and heart.
3. Flexibility - the ability of the muscles and joints to go through a full
range of motion. It reduces the risk of injuries, enhances muscle
performance, and prevents muscle soreness. It is achieved through
stretching designed to lengthen or elongate shortened soft tissue
structures, thereby increasing the range of motion. Always remember
that flexibility is highly influenced by the kind of joint a certain body
part has. Specific joints require specific flexibility exercises and
movements.
4. Organic vigor/Body composition - refers to proportion of lean body
mass to fat body mass. It stresses one’s relative fatness or leanness in
relation to height. Body composition is classified into three which is
known as somatotype. They are ectomorph, endomorph and
mesomorph. Ectomorph is a body type characterized as lean and
small body built with greater surface area to mass ratio. Bone size is

3
 relatively small with slender limbs and low muscle mass. Endomorph
is a body type with predominance of soft roundness and enlarged
abdominal section. Mesomorph is characterized by broad shoulders
and muscular predominance. Bone structures are relatively large
coupled with massive limbs contributing to greater weight than
ectomorphic body type. Somatotypes are closely related to fitness
activities of an individual. They somewhat dictate what particular
activities are applicable to such body type.

SKILL/PERFORMANCE-RELATED COMPONENTS:

1. Reaction time- is the time it takes to start moving between a

stimulus and reaction.
2. Speed- is the maximum rate a person moves over a specific distance.
3. Agility- refers to the ability to change direction quickly.
4. Balance- is the ability to maintain an equilibrium in stationary body
position or when moving.
5. Power- refers to the ability to release maximum energy in the shortest
period.
6. Hand/Eye or foot/eye coordination- is the ability of the body to
produce smooth fluid of motion or combination of the hand and eye or
foot and eye movements to perform a task.

What is it
ACTIVITY 1: FIT OR NOT?

Read the following statements related to Physical Fitness. Draw 😊 if the

statement relates to the characteristics and indications of a physically fit

individual, and a ☹ if the statement is the opposite. Write your answer on the
space provided before the number.

____1. Can perform daily activities without undue fatigue.

____2. Is sickly and weak.

___3. Has reserved energy for emergencies.

____4. Maximizes leisure for recreation.

____5. Is always stressed and has no leisure.

____6. Has awkward posture.

4
____7. Is overweight and can’t efficiently move.

____8. Has normal BMI (Body Mass Index).

____9. Has pale skin complexion and can’t easily sleep at night.

____10. Is confident and cheerful in the performance of physical activities.

What’s More

ACTIVITY 2: How many can you do?

First Trial Second Trial

1.

Stork Balance Right (00:00)____ Right (00:00)____

Stand Left (00:00)______ Left (00:00)______

2.

Sit-ups

3.

Push-ups

5
4.

Sit and
cm: ___________ cm: ___________
Reach

5.

Standing
cm: ___________ cm: ___________
Long Jump

6.

Hexagon Right (00:00)____ Right (00:00)____

Agility Test Left (00:00)______ Left (00:00)______

7.

Basic Plank

What I have learned

 Physical Fitness, as popularly defined, is the capacity to perform one’s daily

tasks without undue fatigue and with extra energy for recreation and
emergency. In this definition of Physical Fitness, three important aspects
that an individual should be able to meet in order to be considered
physically fit.
 Health-Related Components
1. Strength
2. Endurance
3. Flexibility
4. Body Composition
 Skill/Performance Components

6
 1. Reaction Time
2. Speed
3. Agility
4. Balance
5. Power
6. Coordination
 Physiological fitness -relates to biological systems that are
influenced by one’s level of habitual physical activity (Bouchard et al.,
1990). Unlike HRF and SRF which can be measured through
performance tests using hand-held or portable devices (like the sit-
and-reach box and the weighing scale) that can be conducted in the
field or classrooms, physiological fitness is different because its
components can be measured using more expensive equipment and in
a laboratory or medically-supervised facility. Its components include
metabolic fitness (MetF), morphological fitness (MorF) and bone
integrity (BI)

What I can do
Organize your thoughts and come up with your own idea of what
physical fitness means to you (at least 100 words). Write your answer in
your notebook.

Assessment

The image below illustrates the different physical fitness activities that
display different components. Identify what kind of components those are.
Select the best answer from the box.

Strength Balance Flexibility Coordination

Agility Cardio-Respiratory Endurance Power

Speed Reaction Time Body Composition

7
________1. ________6.

________2. _________7.

________3. ________8.

________4. ________9.

________5. ________10.

References:
Physical Education and Health Grade 7 Lagyap et,al (2017)
The 21st Century MAPEH in Action Lacia et.al (2018)
"Warm-Up for Badminton." Wood, RJ (2008)
https://us.humankinetics.com/blogs/excerpt/what-is-physical-fitness
https://lrmds.deped.gov.ph/pdf-view/5948
https://www.britannica.com/sports/badminton
https://www.slideshare.net/mecheman/badminton-1-10358470
https://www.topendsports.com/sport/badminton/warm-up.htm
https://www.sportsrec.com/5104766/single-badminton-rules
https://www.sportsrec.com/5483181/fundamental-skills-rules-in-
badminton
https://mybadmint.wordpress.com/shots/

8
Editors:
Content Evaluator: VINCENT BAYOT, TIII
Language Evaluator: JONATHAN VILLABROZA, TI
Reviewers: JOHN REY C. AMANO, HTIII

Illustrator: JEROME B. LOZADA

AMAPOLA ESPOS
Layout Artist: JEROME B. LOZADA
MA. CRISTINA M. JAVIER
Management Team: DR. MARGARITO B. MATERUM, SDS
DR. GEORGE P. TIZON, SGOD Chief
DR. ELLERY G. QUINTIA, CID Chief
MR. SHOJI G. GERONA, EPS, MAPEH
DR DAISY L. MATAAC, EPS – LRMS/ALS

For inquiries, please write or call:

Schools Division of Taguig City and Pateros Upper Bicutan Taguig

City

Telefax: 8384251

Email Address: sdo.tapat@deped.gov.ph