Republic of the Philippines

Department of Education
National Capital Region
DIVISION OF CITY SCHOOLS – MANILA
Manila Education Center Arroceros Forest Park
Antonio J. Villegas St. Ermita, Manila

HOPE 4
GRADE 12
TRAINING PLAN
2nd Semester
Week 15-16 Module 8

Most Essential Learning Competencies:

…..Explains how to optimize the energy systems for safe and improved
performance
…..Describes the role of physical activity assessments in managing
one’s stress
…..Demonstrates proper etiquette and safety in the use of facilities and
equipment
…..Recognizes the value of optimizing one’s health through
participation in physical activity assessments
…Analyzes art elements and principles in the production of work following the style of a western and classical
art.
HOW TO USE THIS MODULE

Before starting the module, I want you to set aside other tasks that will
disturb you while enjoying the lessons. Read the simple instructions below
to successfully enjoy the objectives of this kt. I Have fun!
1. Follow carefully all the contents and instructions indicated in every
page of this module.
2. Write on your notebook the concepts about the lessons. Writing
enhances learning, that is important to develop and keep in mind.
3. Perform all the provided activities in the module.
4. Let your facilitator/ guardian assess your answers using the answer
key card.
5. Analyze conceptually the post-test and apply what you have learned.
6. Enjoy studying!

PARTS OF THE MODULE

 Expectations – These are what you will be able to know after completing
the lessons in the module.
 Pre-test – This will measure your prior knowledge and the concepts to
be mastered throughout the lesson.
 Looking Back to your Lesson – This section will measure what learnings
and skills did you understand from the previous lesson.
 Brief Introduction – This section will give you an overview of the lesson.
 Activities – This is a set of activities you will perform with a partner.
 Remember – This section summarizes the concepts and applications of
the lessons.
 Check your Understanding – It will verify how you learned from the
lesson.
 Post-test – This will measure how much you have learned from the entire
module.

1
PRE-TEST

Multiple Choice:
Directions: Encircle the letter of your correct answer.
1. Walking up and down in stairs from first to 10th floor, 3 times a day is one
of the best physical preparation to climb a mountain. What principle of
training plan is shown in the sentence?
A. Frequency C. Individualization
B. Repetition D. Both A and B
2. Presence of mind is very important in climbing mountain to avoid
untoward incident. What is the type of psychological drill that is shown in
the sentence?
A. Alertness C. Vigilance
B. Mindfulness D. Both B and C
3. Cardio and strength exercise are very important to develop most specially
if a climber will have a major climb. What principle in training plan is
shown in the sentence?
A. Frequency C. Type
B. Time D. None of the above
4. A positive belief will aid a climber to stay focus to reach the summit even
the trail is challenging. What type of psychological strength is presented in
the sentence?
A. Determination C. Focus
B. Personal Mantra D. None of the above
5. This refers to the difficulty of an exercise.
A. Frequency C. Time
B. Intensity D. Speed
6. Refers to a plan that focus in developing physical abilities and motor
control.
A. Physical Plan C. Individualized Plan
B. Psychological Plan D. Emotional Plan
7. Refers to a plan that focus on personality specially an optimism while
climbing difficult mountains.
A. Physical Plan C. Individualized Plan
B. Psychological Plan D. Emotional Plan
8. A plan in sports is a physical work out that is carried out to achieve specific
objectives. It also helps an individual to achieve maximum efficiency in
selected sports discipline.
A. Physical Plan C. Training Plan
B. Psychological Plan D. Emotional Plan
9. Which of the following skills we need to developed in mental training drills?
A. Use a Mantra C. Practice trust
B. Practice focusing D. All of the above

2
10. A Method that is being used in preparing a training plan in recreational
activities.
A. FITT C. Physical Plan
B. Individualized Plan D. Circuit Training Plan

Great, you finished answering the questions.

You may request your facilitator to check your work.
Congratulations and keep on learning!

HOPE 4
LESSON 8: Training Plan
EXPECTATIONS

At the end of the lesson, this module will help you to:
 identify components of training plan;
 internalize the importance of physical ang psychological plan

Let us start your journey in learning more about Mountaineering.

Let’s Think and Act Now!

LOOKING BACK TO YOUR LESSON

Planning is very essential in everything. In mountaineering, failing to plan may

lead to unhappy experience. It does not say that if plan you will have a perfect
adventure, but to prepare you to things that may happen and lessen trouble in case.
List down guides and tips on how to plan outdoor activities:

__________________________________________________________________________________
__________________________________________________________________________________
__________________________________________________________________________________
__________________________________________________________________________________

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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.

What is a training plan?

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.

Essential Components of a Training Plan in Mountaineering

Physical - focus in developing physical

abilities and motor control.

Psychological - focus on personality

specially an optimism while climbing
difficult mountains.

Training plan for physical component in mountaineering

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

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Example of a physical training plan

Cardivascular Endurance and Muscular training plan

Frequency Intensity Time Type

(CARDIO)
2x a week 3 kilometer 5:30 a.m. Jogging
TTH

(MUSCULAR)
MWF 20 pounds 7:00 a.m. Strength
5 X 10 Training

Physical fitness is really an essential to mountain climbers to reach the

summit, but this is not enough a climber should also be mentally tough to
face untoward incidents or the unique challenges while trekking.

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 elf 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.

5
ACTIVITIES

Activity 1 Essay
Directions:
1. Create your own mantra about conquering fear.
Minimum of 3 sentences.

___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________

Rubric

CRITERIA 5 4 3 2 1

The idea of the sentence is about the mantra of fear

The composition of sentence/s are clear and easy to

understand

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)

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REMEMBER

1. Physical and psychological fitness are one of the keys to a perfect

journey in mountain climbing.
2. Plan-Prepare-Survive

CHECKING YOUR UNDERSTANDING

Sentence Completion: Complete the sentence below

a. I learned that mental toughness plan is important because…

b. I learned that physical training plan is important because..

7
 REFLECTIVE LEARNING SHEET

Name: _______________________ ______ Grade & Section: _______________

Let’s Reflect!
REFLECTIVE LEARNING SHEET NO.1

Directions: Answer the following question.

1. How will you apply what you have learned in this module to cope up in
this time of pandemic?

______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________

8
POST-TEST

Multiple Choice:
Directions: Encircle the letter of your correct answer.
1. Walking up and down in stairs from first to 10th floor, 3 times a day is one
of the best physical preparation to climb a mountain. What principle of
training plan is shown in the sentence?
A. Frequency C. Individualization
B. Repetition D. Both A and B
2. Presence of mind is very important in climbing mountain to avoid untoward
incident. What is the type of psychological drill that is shown in the sentence?
A. Alertness C. Vigilance
B. Mindfulness D. Both B and C
3. Cardio and strength exercise are very important to develop most specially
if a climber will have a major climb. What principle in training plan is shown
in the sentence?
A. Frequency C. Type
B. Time D. None of the above
4. A positive belief will aid a climber to stay focus to reach the summit even
the trail is challenging. What type of psychological strength is presented in
the sentence?
A. Determination C. Focus
B. Personal Mantra D. None of the above
5. This refers to the difficulty of an exercise.
A. Frequency C. Time
B. Intensity D. Speed
6. Refers to a plan that focus in developing physical abilities and motor
control.
A. Physical Plan C. Individualized Plan
B. Psychological Plan D. Emotional Plan
7. Refers to a plan that focus on personality specially an optimism while
climbing difficult mountains.
A. Physical Plan C. Individualized Plan
B. Psychological Plan D. Emotional Plan
8. A plan in sports is a physical work out that is carried out to achieve specific
objectives. It also helps an individual to achieve maximum efficiency in
selected sports discipline.
A. Physical Plan C. Training Plan
B. Psychological Plan D. Emotional Plan
9. Which of the following skills we need to developed in mental training drills?
A. Use a Mantra C. Practice trust
B. Practice focusing D. All of the above

9
10. A Method that is being used in preparing a training plan in recreational
activities.
A. FITT C. Physical Plan
B. Individualized Plan D. Circuit Training Plan

Great, you finished answering the questions.

You may request your facilitator to check your work.
Congratulations and keep on learning!

10
References

Internet Sources

Training Plan, 2015

https://www.fsps.muni.cz/emuni/data/reader/book-6/02.html Retrieved May
23,2020

Training Plan /fit principles, 2016

https://www.healthline.com/health/fitt-principle#frequency Retrieved May
23, 2020
Training, and Sports Wellness Plan, 2015

https://www.mentaltoughnesstrainer.com/training-for-sports/ Retrieved May

23, 2020

ANSWER KEY

5. B 10. D
4. B 9. D
3. C 8. C
2. A 7. B
1. A 6. A
Multiple Choice

PRE & POST TEST

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 Management and Development Team
School Division Superintendent: Maria Magdalena M. Lim, CESO V
Chief Education Supervisor: Aida H. Rondilla
CID Education Program Supervisor:
Luis M. Anchilo, PSDS Supervisor In-Charge, MAPEH
CID LR Supervisor: Luck S. Carpio, EdD
CID-LRMS Librarian II: Lady Hannah C. Gillo
CID-LRMS PDO II: Albert James P. Macaraeg

Editor: Conrado Contreras Jr, HT-VI

Writer: Maria Carina T. Irinco

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