SENIOR HIGH SCHOOL MODULE

ONLINE DISTANCE LEARNING – MODULAR APPROACH

Our bodies are made to move. As you already know, engaging in physical activity can to
better health. The more often you participate in moderately vigorous physical activity, you are less at risk
for non-communicable diseases (NCDs). The previous semesters have introduced you to exercising
through strength or fitness training, and sports activities, but physical activity is more than these. This
chapter will introduce you to sports fitness program making and how active living improves our health
through sport. The daily activities of people with the help of the exercise programs and food plan you
created will contribute to improving their health.

1. Reviewing the history and background of the chosen sport

2. Performance task: Introduction video
3. Performance task: Exercise program videos
4. Performance task: Food/diet program videos.
5. Online sports clinic

Exercise Food/diet Online

Introduction
programs program sports clinic
Group Performance Task: 5-DAY SPORTS CLINIC

PERFORMANCE TASK DESIGN

G (Goal) Leads an online sports clinic with proficiency and confidence resulting
in independent pursuit and in influencing others positively.

R (Role) Sports Coach

A (Audience) Teachers and students.

S (Situation) The Sports Coaches are planning to bring back the sports clinic for the
summer but due to the pandemic, their request to have the sports clinic
face to face has been declined. The sports coaches ask for
recommendation/suggestion from the P.E Department. The P.E teachers
suggested to have it online instead.
P (Product/Performance) Online Sports Clinic

S (Standards) Demonstrates understanding of sports in optimizing one’s health as a

habit, as requisite for physical activity assessment performance, and as a
career opportunity and leads sports events with proficiency and
confidence resulting in independent pursuit and in influencing others
positively.

Create a 5-day Online Sports Clinic video that includes the following program:

- Opening Prayer
- Introduction
- History of the sport
- Safety Protocols (drinking of water, proper exercise attire)
- Day-1: Training program skill #1 w/ food plan
- Day-2: Resting phase: Food plan
- Day-3: Training program skill #2 w/ food plan
- Day-4: Resting phase: Food plan
- Day-5: Training program skill #3 w/ food plan
- Closing remarks
- Closing prayer
ANALYTIC RUBRIC
Criteria Indicators
4 3 2 1

A. Video
Content
- Program The program is The program only The program only The program
complete consisting of consists of 10-7 parts consists of 6-3 only consists of
all the needed (11) of the video. parts of the video 0-2 parts of the
parts of the video. video
- Accuracy of The information The information The information The information
information presented in the video presented in the presented in the presented in the
is accurate and video is accurate and video is video is false
information; included information questionable and and needs
references. needs more correction.
explanation.
B. Exercise
program
- Training The training program The training program The training The training
program is very suitable and is suitable for the program is program is
accurate for the skill skill needed to somehow irrelevant and
needed to improve/develop. irrelevant for the needs
improve/develop. improvement of a correction.
skill.
- Execution of All the exercises were One to two exercises Three to four All the exercises
exercises well-executed with were not executed exercises were indicated in the
proper body form. properly. not executed training
properly. program were
not executed
properly.
C. Exercise
program
- Food plan The food plan is very The food plan is Some of the food The food plan is
informative and beneficial to the choices but not all not beneficial to
beneficial to the sport sport chosen by the are beneficial to the chosen
chosen by the group. group. the sport chosen sport.
by the group.
D. Submission The video is submitted The video is The video is The video is
on or before the said submitted one to two submitted three to submitted five
deadline. days after the said four days after the or more days
deadline. said deadline. after the said
deadline.
 A. ACQUISITION
a. Motivation: Answer the question:
i. How does participating in sports event optimize one’s holistic health most
especially a person’s morality??
B. PRESENTATION OF THE LESSON
a. Learning competencies
i. Describes the role of physical activity assessments in managing one’s stress
ii. Familiarize the nature and background of the sport.
iii. Self-assess health-related fitness status, barriers, to physical activity assessment
participation and one’s diet.
iv. Observe personal safety protocol to avoid dehydration, and overexertion
v. Engage in moderate to vigorous physical activities (MVPAs) for at least 60
minutes most days of the week
vi. Participate in an organized event that addresses health/fitness issues and concerns
vii. Organize fitness event for a target health issue or concern.

Title of the Activity: Group Sports Review

The class will be divided into group and each group will decide on what sport they want to use
for the activity. After choosing a sport, search for the following details:
a. History and background of the sport
b. Exercise programs for each basic skill in the chosen sport. (Minimum of three exercise
programs)
Note: You can also use information from the “Background of the sport” and “Basic skill exercise
program” assignment from the previous quarter.

Mini-task #1: Performance Task: Introduction Video

Create/film the introduction for the 5-day Online Sports Clinic (PETA), it should include the
ff.:
 - Start with a prayer.
- Explain the importance of sports even amidst the pandemic.
- Give the objective/s and content of the 3-day sports fitness video.
a. History and background of the sport.
b. Day-1Fitness program for Basic Skill #1
c. Day-2 Diet plan
d. Day-3 Fitness program for Basic Skill #2
e. Day-4 Diet plan
f. Day-5 Fitness program for Basic Skill #3
- Closing Remarks
- History and background of the sport chosen by the group.
- Introduce the three (3) basic skills to be improved in the Online Sports Clinic.
- End the introduction with the reminder of the Safety Protocols:
a. Wearing proper sports attire including removal of unnecessary accessories
b. Avoiding wearing slipper/sandals during physical activity.
c. Drinking of water| also explain the importance of staying hydrated most
especially during the pandemic.
d. Performing warm-ups and cooldown
e. Importance of praying before and after workout

Mini-task #2: Performance Task: Exercise Program Videos

Create/film the exercises for each exercise programs for the Online Sports Clinic. Please take
note of the ff.
- This part should start in showing the FITT exercise plan (frequency, intensity, time, and
type) for warm-up, main workout and cooldown.
- (optional) Try to add a timer for each exercise.
- Make sure you are completely visible on cam.
- Keep in mind good lighting.
- Fast forwarding the exercise is not allowed.
Please make sure that all the members in the group will have a chance to perform an exercise in
the video.
Sample exercise program:
SPORT: Gymnastics SKILL: Tuck Jump
Background of the skill
Tuck jumps, also known as knee tucks, are a variation of the
standard vertical jump. Perform this plyometric exercise by
beginning in a standing position with your feet hip-width
apart. While keeping your upper body tall, bend your knees,
hips, and calves until your lower body is in a quarter squat
position.

https://www.masterclass.com/articles/tuck-jump-exercise-guide
Warm-up/Stretching
 Exercise Intensity Time Type
Jumping jacks Moderate 1 minute | 1 set Cardiovascular exercise
Squat holds Moderate 30 seconds | 1 set Strengthening | Flexibility
exercise (Glutes)
Alternate lunges Low 30 seconds | 1 set Flexibility exercise
Main Workout | Circuit Training
Exercise Intensity Time Type
High knees High 30 seconds Cardiovascular exercise
Burpees High 15 seconds Cardiovascular exercise
Alternate lunges low 10 seconds Flexibility exercise
Toe jumps Moderate 30 seconds Leg strengthening
exercise
Squat jumps High 15 seconds Leg | Glute strengthening
exercise
Squat holds Moderate 30 seconds Strengthening | Flexibility
exercise (Glutes)
Cooldown
Exercise Intensity Time Type
Knee hugs Low 16 seconds each leg Flexibility exercise
Side lunges Low 16 seconds each leg Flexibility exercise
Foot rotation Low 16 seconds each foot Flexibility exercise
How can this exercise program improve/develop the skill indicated above?
1. Tuck jumps are a full-body workout. Tuck jumps activate muscle groups across your entire
body, including your glutes, hamstrings, hip flexors, quadriceps, obliques, calves, and lower
back muscles.
2. Tuck jumps can improve cardiovascular health. If you program your tuck jump exercises
into your high-intensity interval training (HIIT), they can raise your heart rate and become an
effective cardio workout.
3. Tuck jumps can increase your power output. With practice, tuck jumps can improve your
performance during other plyometric exercises like squat jumps, box jumps, burpees, jump
lunges, and depth jumps.
https://www.masterclass.com/articles/tuck-jump-exercise-guide#3-benefits-of-doing-tuck-jumps

SPORT: SKILL:
Background of the skill

Warm-up/Stretching
Exercise Intensity Time Type

Main Workout | Circuit Training

Exercise Intensity Time Type
 Cooldown
Exercise Intensity Time Type

How can this exercise program improve/develop the skill indicated above?

Mini-task #3: Performance Task: Food Plan Videos

Create/film the food plan for the 5-day Online Sports Clinic. Please make sure that each day
includes the ff.:
- Breakfast meal
- Lunch meal
- Snack (optional)
- Dinner meal
Explain the importance of the food choices and how it can affect your performance in the chosen
sport.

Day#1

Breakfast
Food for Breakfast:
Total Calories:
Health Benefits
Reference:

Lunch
Food for Lunch:
Total Calories:
Health Benefits
Reference:

Snacks
Food for Lunch:
Total Calories:
Health Benefits
Reference:

Dinner
Food for Dinner:
Total Calories:
Health Benefits
Reference:
Day#2

Breakfast
Food for Breakfast:
Total Calories:
Health Benefits
Reference:

Lunch
Food for Lunch:
Total Calories:
Health Benefits
Reference:

Snacks
Food for Lunch:
Total Calories:
Health Benefits
Reference:

Dinner
Food for Dinner:
Total Calories:
Health Benefits
Reference:

Get the total calories you accumulated throughout the day:

Day#3

Breakfast
Food for Breakfast:
Total Calories:
Health Benefits
Reference:

Lunch
Food for Lunch:
Total Calories:
Health Benefits
Reference:

Snacks
Food for Lunch:
Total Calories:
Health Benefits
Reference:
Dinner
Food for Dinner:
Total Calories:
Health Benefits
Reference:

Get the total calories you accumulated throughout the day:

Day#4

Breakfast
Food for Breakfast:
Total Calories:
Health Benefits
Reference:

Lunch
Food for Lunch:
Total Calories:
Health Benefits
Reference:

Snacks
Food for Lunch:
Total Calories:
Health Benefits
Reference:

Dinner
Food for Dinner:
Total Calories:
Health Benefits
Reference:

Get the total calories you accumulated throughout the day:

Day#5

Breakfast
Food for Breakfast:
Total Calories:
Health Benefits
Reference:
Lunch
Food for Lunch:
Total Calories:
Health Benefits
Reference:

Snacks
Food for Lunch:
Total Calories:
Health Benefits
Reference:

Dinner
Food for Dinner:
Total Calories:
Health Benefits
Reference:

Get the total calories you accumulated throughout the day:

Group Performance Task (Preparation)

Prepare the needed programs for the sports fitness clinic for a specific sport to be chosen by the
group:
- Introduction Videos
- Exercise program Videos
- Food plan Videos
Refer to the GROUP PERFORMANCE TASK DETAILS | page. 2

Prepared by:
Mr. Dence Ivan Paulo, LPT
Senior High School Faculty
Gr. 11& 12 San Beda University-Mendiola, Manila
Mr. Ryan Java, LPT
Senior High School Faculty
Gr. 11& 12 San Beda University-Rizal