Physical Education

Physical Education
Quarter 1 – Module 3:
Plan, Prepare and Act It Out
Physical Education – Grade 8
Alternative Delivery Mode
Quarter 1 – Module 3: Plan, Prepare and Act It Out
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 created shall be necessary for the exploitation of such work for a
profit. Such agency or office may, among other things, impose as a condition the payment of
royalties.

Borrowed materials (e.g., songs, stories, poems, pictures, photos, brand names,
trademarks, etc.) included in this module 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

Writer: Sweet Sweet B. Orfano
Illustrators: Krizza M. Ibardolaza, Ruth B. Elman
Layout Artist: Blessy T. Soroysoroy
Content/Pedagogy Reviewer: Maricel G. Capiña, Danny O. Baldos
Language Reviewers: Ivy I. Naparan, Tomas Ferrol, III
Book Design Reviewer: Ruth C. Cuesta
Management Team: Francis Cesar B. Bringas, Isidro M. Biol Jr., Josephine Chonie M.
Obseñares, Bernard C. Abellana, Maripaz F. Magno, Lorenzo O. Macosol, Gemma A. De Paz,
Lorna P. Gayol, Avalota A. Cejas, Lelani R. Abutay, Abraham L. Masendo, Joel P. Longaquit,
Philip Trillana, Narciso C. Oliveros Jr., Ferdinand C. Elma, Maria Joan Princess P. Lumanta,
Ofelia C. Siangco, Jaypee A. Platero, Rubie S. Dasmariñas, Kim Masendo, Menerva P. Barabar

Printed in the Philippines by ________________________

Department of Education – Caraga Region

Office Address: JP Rosales Avenue, Butuan City Philippines 8600

Telefax: (085) 342-8207/ (085) 342-5969
Email Address: [email protected]
 What I Need to Know

This module was designed and written with you in mind. It is here to help you master
in preparing a physical activity program. The scope of this module permits it to be
used in many different learning situations. The language used recognizes the diverse
vocabulary level of students. The lessons are arranged to follow the standard
sequence of the course. But the order in which you read them can be changed to
correspond with the textbook you are now using.

The module contains:

 Lesson 1: Preparing a Physical Activity Program

After going through this module, you are expected to:

1. prepare physical activities program (PE8PF-Ic-27)
a. identify physical activities;
b. prepare a physical activity program;
c. apply physical activity program; and
2. monitor periodically progress towards the fitness goals (PE8PF-Id-h-28).

1
 What I Know

Directions: Read the questions carefully. Choose the letter of the correct answer.
Write your answers in your activity notebook.

1. What do you call the movement that causes your body to use energy?
A. metabolism
B. physical activity
C. physical fitness
D. sedentary lifestyle

2. What do you call those bodily movements which are not active activities?
A. active
B. passive
C. static
D. all of the above

3. Which of the following is NOT a component of FITT principle?

A. fitness
B. frequency
C. time
D. type

4. Which of the following is considered a skill-related fitness component?

A. agility
B. body composition
C. flexibility
D. muscular strength

5. Which of the following statements below is correct regarding exercise intensity?

A. A muscular person lifts heavy weights.
B. Cardio heart rate is above normal.
C. A person exercises harder than his/her normal activity.
D. all of the above

2
6. What is used to carry out daily tasks and have enough energy to respond to
unexpected demands of life?
A. metabolism
B. physical activity
C. physical fitness
D. sedentary life

7. What component of Frequency Intensity Time Type (FITT) principle does the
amount of time you have in your exercise?
A. frequency
B. intensity
C. time
D. type of exercise

8. Which of the following do not belong to the three components of FITT acronym
associated with overload and progression?
A. frequency
B. intensity
C. time
D. type of exercise

9. What type of lifestyle involves little or no play activity?

A. healthy lifestyle
B. sedentary lifestyle
C. solo lifestyle
D. none of the above

10. What are the three underlying training principles of effective workout programs?
A. frequency, intensity and time
B. overload, progression and specificity
C. adaptation, individual differences and reversibility
D. none of the above

11. What component of physical fitness which focuses on the performance of a

sport?
A. physical activity
B. health-related fitness
C. skill-related fitness
D. wellness

3
12. Which of the following affects range of motion around a joint?
A. body composition
B. flexibility
C. muscular endurance
D. muscular strength

13. Which of the following statements is true?

A. Exercise promotes physical well-being
B. Regular exercise improves the quality of life.
C. Regular exercise reduces the risk of diabetes.
D. All of the above.

14. Which of the following statements BEST explains why the same exercise
program might agree to the principle of overload for one person but not for
another?
A. Bodies adapt to increased physical demands.
B. Different individuals have different levels of physical fitness.
C. Physical activity leads to increased health benefits when it is above
normal levels.
D. none of the above

15. Which is NOT true about physical activity?

A. A little physical activity is better than none.
B. Physical activity may increase lifespan.
C. Physical activity must be a part of daily exercise.
D. Regular exercise makes you healthy.

4
Lesson
Physical Activity Program
1
From the first two modules, you had set your fitness goals based on the
Physical Fitness Assessment results. Considering this, you will plan a Physical
Activity Program that will help you achieve the set goals.

What’s In

Directions: Match the components of Physical Fitness from column A to its

corresponding pictures in column B. Write your answers in your activity
notebook.
Column A Column B

1. Balance A.

2. Muscular Endurance B.

3.Flexibility C.

Illustrated by: Ruth B. Elman and Krizza M. Ibardolaza

5
4. Muscular Strength D.

5. Body Composition E.

6. Power F.

7.Reaction Time G.

8.Agility H.

9.Cardiovascular I.

Illustrated by: Ruth B. Elman and Krizza M. Ibardolaza

6
10.Coordination J.

Illustrated by Ruth B. Elman and Krizza M. Ibardolaza

What’s New

FILL-IN FUN
Directions: See if you can fit all the words into grid. One letter is placed to start you
off. Based your answer in the definition given below and write it in your
activity notebook.

1. It characterized by a ready capability to adapt to new, different, or changing

requirements.
2. It refers to how hard one exercise.
3. It refers to how long one exercise.
4. The ability to withstand hardship or adversity.
5. It is an adjustment to environmental conditions.
6. It refers to how hard one exercise.
7. It is a progress to a new level of fitness.

7
 8. It refers to how often one exercise.
9. It is a training that must be raised to a higher level than normal.
10. It is a training that must be specific.
11. The quality or state of being strong.
12. The action of one that walks.
13. It is to ride a bicycle.
14. It is habitual performance of an established procedure.
15. The ability to run at a slow pace.

What is It

Physical activity is defined as any bodily movement that uses energy. It

includes different exercises such as walking, running, stretching, or even dancing and
playing different sports and doing household chores. Physical activity can be a
passive or active activity. Passive activities are those bodily movements using limbs
which are not active activities like computer games, texting, watching television and
those activities that you did not give any effort. On the other hand, active activities are
any forms of movements or exercises that use energy.

Fitness is a condition in which an individual has enough energy to avoid fatigue

and enjoy life. Physical fitness is divided into five health-related fitness components
and six skill-related fitness components.

Health-related fitness component is the ability to stay physically fit and healthy
namely: body composition, muscular strength, muscular endurance, flexibility and
cardiovascular endurance.

Skill-related fitness component develops one’s performance in athletic or sports

events. The following are agility, balance, coordination, power, speed and reaction
time.

In this part, you will discover and understand the way to develop your own
physical activity program plan.

How can you make a difference in the lives of teenagers like you in this
generation? Here’s how! All you have to do is create a physical activity program that
best suits your interests.

8
 In making a physical activity program we must consider the FITT principle. This
principle helps you to create and develop your workout plan or program that will be
more effective in achieving your fitness goals. FITT stands for Frequency (how often
you exercise), Intensity (how hard you exercise), Time (how long you exercise), and
Type (what kind of exercise you do). (Press 2018)

The four elements you need to create your workout plan are as follows;

F- Frequency: How often one exercises

Beginners should try to exercise 3 to 4 times a week
while experienced or healthy individuals should aim
for 5 to 6 days a week.

I- Intensity: How hard one exercises

This refers to how hard you are working. Intensity is one of
the most important ways to determine if you are exercising
at a level that benefits your heart.

T-TIME: How long one exercises

Time refers to how long you should exercise in your
Target Heart Rate.

T-TYPE: How hard one exercises

The description of the exercise or activity
1. Cardiovascular Endurance
2. Muscular Strength
3. Muscular Endurance
4. Flexibility

Observe the given example below. This focuses on the development of the
upper body muscles. (Press 2018)

Principle Monday Tuesday Wednesday Thursday Friday

Frequency Twice a Once a Once a Once a Twice a
day week week week Day
Intensity 2 gallons a 15x 2 plots of 20x 4 gallons a
day gardens day
Time 6:00 A.M 5:30 A.M. 4:30 P.M 5:30 A.M. 5:30 A.M.
5:30 P.M 5:30 P.M.
Type of Fetching Push-Up Gardening Pulls-Up Fetching
Exercise Water Water

9
 The training guidelines describe how to safely apply the six (6) principles of
training (overload, specificity, progression, reversibility, adaptation and individual
differences) into an exercise training program.

 Overload
- This refers to which training must be raised to a higher
level than normal to create the extra demands to which your body
will adapt.
 Specificity
- This training must be specific to the sport or
activity, the type of fitness required and the
particular muscle groups.

 Progression
- As your body adapts to training, you progress to a new
level of fitness. To then take this to the “new level’, a gradual increase
in intensity is needed to create an overload.

 Reversibility
- The effects of training are reversible. If effects is
reduced in intensity or even stopped, the benefit
can be lost quickly.

 Adaptation
- This refers to the body’s adaptability or eventually turning new
sport, activity, movement skill into second nature.

 Individual Differences
- Each person has a different response to an exercise
or training program and each person needs to
exercise and train accordingly.

Illustrated by Ruth B. Elman

10
 What’s More

Activity 1. Active or Passive?

Directions: Classify the given physical activities in the box. Write it to the column to
where it belongs. Write your answers in your activity notebook.

Reading Jogging Cycling

Texting Swimming Playing Basketball
Dancing Playing Chess Computer Gaming
Watching TV

ACTIVE PASSIVE

1. Dancing 1. Texting
2. 2.
3. 3.
4. 4.
5. 5.

Activity 2. Do the Active

Directions: You are going to list down daily routine or tasks that are considered
“Active Physical Activities”. Write your answers in your activity
notebook.

Example: fetching water

1.
2.
3.
4.
5.
6.
7.
8.
9.
10.

11
Activity 3. Activity: My Fitness Plan
Directions: Guided by the FITT principle, create a Physical Activity Program that will
improve and sustain your fitness. You may follow the format or create
your own as long as you meet the required elements of your plan.

MY FITNESS PLAN
Name: Grade Section: Date:
Height:
Weight: Target Weight:
BMI: Target BMI:
Nutritional Status: Target Nutritional status:
General Goals:
Maintain physical activities in developing the health and fitness of one’s self.
Specific Goals:
To attain my target weight, BMI and Nutritional status.
Physical Frequency Intensity Time Type
Activities
Ex. Doing 4-5x/week Easy 5 minutes Jog in place
Household (Monday-
Chores Friday)

Activity 4. Do the One Day Plan

Directions: Supply what is asked in the table below. Copy the template in your
activity notebook.

Activities Frequency Intensity Time Type of Exercise

Ex. mapping 2x a day moderate 6:00-6:30 Muscular Strength

the floor A.M.
1.
2.
3.
4.
5.

12
Activity 5. Create your Physical Activity Program (PAP) Plan

Directions: Look into your needs by referring to the outputs you have in the previous
activities as the basis for your plan. Copy the template below in your
activity notebook.

FITT Principle Monday Tuesday Wednesday Thursday Friday

Frequency

Intensity

Time

Type of Exercise

What I Have Learned

Reflection / Realization
Directions: Complete the sentences below. Write your answers in your activity
notebook.

Three things that I learned from the lesson

1. __________________________________________________

2. __________________________________________________

3. __________________________________________________

13
 Two things that I liked from the lesson
1. __________________________________________________

2. __________________________________________________

One question I still want to ask

1. __________________________________________________

__________________________________________________

What I Can Do

Activity 1. Hit the Target

Directions: Design your physical activity program plan suitable to your needs and
must be simple to attain your maximum level of physical wellness.
Copy the template in your activity notebook.

FITT Table

Frequency Intensity Time Type of Exercise

Cardio- Ex. 3-5 Moderate to 30 minutes to Jogging

vascular times per vigorous 1 hr.
Endurance week
Muscular
Strength and
Edurance
Flexibility

14
 Activity 2.
Directions: You will make a video or write a diary. Read the cue cards provided
below to accomplish the task. Cue card 1 is for learners with internet
access and cue card 2 is for learners who have no internet access.

Cue Card 1

Video

Guidelines: The video must run for one (1) minute. Remember, you are going to take
video on you in doing tasks found in your crafted Physical Activity Program Plan (PAP).
You must use captions to indicate time and date of every activity done in your video.
To submit your video, you can upload the video in Facebook and tag your teacher or
send it through your teacher’s email address.

Cue Card 2

Physical Activity Program Diary

Guidelines: You must make a 150- 200 words Physical Activity Program Diary.
Remember, you are going to make a diary each day on your crafted Physical Activity
Program Plan (PAP). You must write the time and date of every activity done as well
as the description of the tasks done. Write your diary on your activity notebook.

RUBRIC FOR VIDEO

Good (5) Fair (3) Poor (1)

Video runs in one (1) minute. The video runs in The video runs in
Content
It clearly and effectively tells more than two (2) less than one (1)
the activities done and minutes. It is too minute. There is no
accurately reflects the long and boring for presentation of the
activities in the crafted the viewers. tasks done.
program.
The video is very The video is not The video is not
Information
informative. It covers the detailed in detailed, nor
required information. The presenting the informative. The
learner was able to report all information. learner was not able
the tasks reflected in the to show the tasks
program. reflected in the

15
 crafted program.
The video is presented in an The video is The video is not
Creativity
incredibly unique, original, presented in an presented originally
and creative way. It catches ordinary way that nor creatively.
the viewers’ attention and tries to capture the
holds their interest. viewers’ attention.
The information given is well- The information The information
Organization
organized. The flow is given flows in a given is not
smooth, and the material is general order. The organized in any
easy to comprehend. material is manner. It lacks a
presented in a smooth flow. The
difficult manner. words used to
present the
information are
unfamiliar to the
viewers.
The video-ad is finished and The video-ad is The video-ad is
Deadline
submitted before the finished and finished and
deadline. submitted on the submitted after the
deadline. deadline.

RUBRIC FOR PHYSICAL ACTIVITY PROGRAM DIARY

Good (5) Fair (3) Poor (1)

The diary contained at least The diary contained The diary contained
Content
150-200 words. It clearly and at least 100 words at 50 words below.
effectively tells the activities below. It is devoid of The activities
done and accurately reflects details and describe does not
the activities in the crafted description of match the plan
program. activities done. crafted.
The diary is very informative. The diary is not The diary is not
Information
It covers the required detailed in detailed, nor
information. The learner was presenting the informative. The
able to report all the tasks information. learner was not able
reflected in the program. to show the tasks
reflected in the
crafted program.
The diary is presented in an The diary is The diary is not
Creativity
incredibly unique, original, presented in an presented originally
and creative way. It catches ordinary way that nor creatively.
the viewers’ attention and tries to capture the
holds their interest. viewers’ attention.
The information given is well- The information The information
Organization
organized. The flow is given flows in a given is not
smooth, and the material is general order. The organized in any
easy to comprehend. material is manner. It lacks a

16
 presented in a smooth flow. The
difficult manner. words used to
present the
information are
unfamiliar to the
viewers.
The diary is finished and The diary is finished The diary is finished
Deadline
submitted before the and submitted on and submitted after
deadline. the deadline. the deadline.

17
 Assessment

Directions: Read the questions carefully. Choose the letter of the correct answer.
Write your answers in your activity notebook.

1. What do you call the movement that causes your body to use energy?
A. metabolism
B. physical activity
C. physical fitness
D. sedentary lifestyle

2. What kind of physical activities are biking, running and swimming?

A. active
B. passive
C. static
D. all of the above

3. What is used to carry out daily tasks and have enough energy to respond to
unexpected demands of life?
A. metabolism
B. physical activity
C. physical fitness
D. sedentary lifestyle

4. Which of the following do not belong to the group?

A. dancing
B. reading
C. texting
D. watching movies

5. What component of Frequency Intensity Time Type (FITT) principle does the
amount of time you have in your exercise?
A. frequency
B. intensity
C. time
D. type of exercise

18
6. What are considered screen-based active video games in which individual
players or groups interact in a physically active way?
A. board games
B. computer games
C. exergames
D. none of these

7. Which of the following is considered a skill-related fitness component?

A. agility
B. body composition
C. flexibility
D. muscular strength

8. What is the characteristic of a healthy body composition?

A. normal
B. obese
C. overweight
D. underweight

9. What type of lifestyle involves little or no play activity?

A. healthy lifestyle
B. sedentary lifestyle
C. solo lifestyle
D. none of the above

10. What component of physical fitness focuses on the performance in a sport?

A. physical activity
B. health-related fitness
C. skill-related fitness
D. wellness

11. Which of the following affects range of motion around a joint?

A. body composition
B. flexibility
C. muscular endurance
D. muscular strength

19
12. How many components made up skill related fitness?
A. 3
B. 4
C. 5
D. 6

13. Which statements is true?

A. Exercise promotes physical well-being
B. Regular exercise improves the quality of life.
C. Regular exercise reduces the risk of diabetes.
D. All of the above.

14. Which is NOT true about physical activity?

A. A little physical activity is better than none.
B. Physical activity may increase longevity.
C. Physical activity must be a part of daily exercise.
D. Regular exercise makes you healthy.

15. Which of the following statements below is correct regarding exercise

intensity?
A. A muscular person lifts heavy weights.
B. Cardio heart rate is above normal.
C. A person exercises harder than his/her normal activity.
D. all of the above

20
 Additional Activities

Activity 1. Family Day

Directions: You will make and submit a narrative report about the actual
implementation of the SRF and HRF Plan you have designed.
You will also provide proof to support the narrative report like
pictures, video, signatures, or through other media
technologies.

Assessment of HRF/SRF plan for the family using the rubrics below:

Criteria 3 2 1 Score
Very Good Good Fair
Appropriateness All SRF and Some SRF Less or none
of the HRF HRF activities and HRF SRF and HRF
activities for the are appropriate activities are activities are
family to the family appropriate to inappropriate
members the family to the family
members
Relevance to All activities Some of the Less or none
the needs of the are relevant to activities are activities are
family the needs of relevance to relevance to
the family the needs of the needs of
members the family the family
members members
Completeness All plans are Some of the Less or none
of the plan completely plans are of the plan are
done completely completely
done done

Total

21
Activity 2. Health and Fitness Updates

Directions: Read carefully the articles below. Choose at least one article and make a
reflection. Your thoughts and opinions about this article will help you reflect
on your understanding of fitness exercise. Write your reflection paper in
your activity notebook. Refer to the reflection questions guide below

Active Video Games Help Some Kids Get Active

By Jennifer Warner
WebMD Health News Reviewed by Louise Chang, MD
Oct. 1, 2012 -- One type of TV time may play a valuable role in the battle
against childhood obesity

A new study suggests that active video games may help children, especially
girls, raise physical activity levels.

The results show most teens who play active video games play at moderate
or vigorous-intensity levels that would help them meet the recommended 60
minutes of physical activity on most days. Researchers say so-called exergames
may also help at-risk young people get moving. “Because exergames can be
played in a variety of settings, including unsafe neighborhoods, they can increase
opportunities for youth to engage in [physical activity] and decrease sedentary
behavior,” researcher Erin O’Loughlin of the University of Montreal, Canada, and
colleagues write in Pediatrics.

Exergames are screen-based active video games in which individual players

or groups interact in a physically active way. They include rhythmic dancing games,
virtual bicycles, balance board simulators, and virtual sports simulators.

They require a screen, like a TV or a computer, and a gaming console, such

as the Nintendo Wii. The video games track the players’ movements onscreen as
they attempt to reach a goal.

22
Active Video Games Count as Exercise

In the study, researchers surveyed more than 1,200 10th- and 11th-grade
students in the Montreal area about their use of active video games.

The results show nearly one-quarter of the children said they played active
video games. Gamers played an average of two days per week for about 50
minutes each session.

Nearly three-fourths (73%) said they played at a moderate or vigorous level

of physical intensity that would count toward meeting the recommended physical
activity guidelines.

Researchers also found that exercise video games like "Wii Fit" and "Dance
Dance Revolution," which require high amounts of energy, were among the most
popular active video games.

New Role for Active Video Games

Researchers say the results suggest that active video games may have a
unique role in the battle against rising childhood obesity rates.

The study shows that boys are more likely to play non-active video games,
and girls were more likely to play active video games.

Researchers also found that most children who played active video games
played at home, but many also played at friends’ homes.
Reflection Questions Guide:

1. What is the study all about?

2. What are the findings of the study? What does it mean?
3. What is the overall message of the study? How does it affect you?

23
 24
Assessment What’s More What’s In
What I Know
Test I Activity 1.1 1. B Test I
2. J
1. B Passive 3. H 1. B
2. A 4. I 2. B
3. C 1. Computer
5. C 3. A
4. A Games
6. G 4. A
5. C 2. Texting
3. Reading 7. F 5. C
6. C 8. E 6. C
7. C 4. Watching
9. D 7. C
8. D TV
10. A 8. D
9. A 5. Playing
Chess 9. B
10. B What’s New 10. B
11. B 11. C
12. D Active 1. FLEXIBILITY 12. B
13. D 2. INTENSITY 13. D
1. Jogging
14. A 2. Playing 3. TIME 14. B
15. C Basketball 4. ENDURANCE 15. A
3. Dancing 5. ADAPTATION
4. Cycling 6. TYPE
5. Swimming 7. PROGRESSION
8. FREQUENCY
9. OVERLOAD
10. SPECIFICITY
11. STRENGTH
12. WALKING
13. BIKING
14. ROUTINE
15. JOGGING
Answer Key
References

Book

Department of Education. 2013. Physical Education and Health Grade 8 Learner's

Module. 1st. Philippines: Vicarish Publication and Trading, Inc.

Websites

Press, Jamie. 2018. How to Guarantee your Workout is Always Working,Shape. June
11. Accessed May 20, 2020. https://www.shape.com/fitness/tips/how-guarantee-your-
workout-always-working.

Warner, Jennifer. 2012. Active Video Games Help Some Kids Get Active. October 1.
Accessed May 20, 2020. https://www.webmd.com/chldren/news/20121001/active-
video-games-help-some-kids-get-active.

25
For inquiries or feedback, please write or call:

Department of Education - Bureau of Learning Resources (DepEd-BLR)

Ground Floor, Bonifacio Bldg., DepEd Complex

Meralco Avenue, Pasig City, Philippines 1600

Telefax: (632) 8634-1072; 8634-1054; 8631-4985

Email Address: [email protected] * [email protected]