7

MAPEH
MUSIC. ARTS
PHYSICAL EDUCATION. HEALTH

Department of Education ● Republic of the Philippines

 7
MAPEH
PHYSICAL EDUCATION

Department of Education ● Republic of the Philippines

PHYSICAL EDUCATION- Grade 7
Alternative Delivery Mode
Second Quarter – Module 1: Review Goals Based on the Assessment Result
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 exploitation of such work for profit. Such
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Borrowed materials (i.e., 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 - Region 10
Regional Director: Dr. Arturo B. Bayocot, CESO III
Assistant Regional Director; Dr. Victor G. De Gracia Jr., CESO V

Development Team of the Module

Author/s: Christian Mariel A. De Rosas, T-I
Reviewers: Necitas C. Panugan, T-I
Jason V. Quiano, T-I
CarmieJoy L. Losbaños, T-I
Gilme T. Grupo T-I
Illustrator and Layout Artist: Markleen L. Guimbao , T-I

Management Team
Chairperson: Dr. Arturo B. Bayocot, CESO III
Regional Director
Co-Chairpersons: Dr. Victor G. De Gracia Jr. CESO V
Asst. Regional Director
Edwin R. Maribojoc, EdD, CESO VI
Schools Division Superintendent
Myra P. Mebato,PhD, CESE
Assistant Schools Division Superintendent
Mala Epra B. Magnaong, Chief ES, CLMD
Members Neil A. Improgo, EPS-LRMS
Bienvenido U. Tagolimot, Jr., EPS-ADM
Samuel C. Silacan, EdD, CID Chief
Patria Gloria P. Iman, EPS – MAPEH
Rone Ray M. Portacion, EdD, EPS – LRMS
Susan A. Baco, PSDS
Fernan C. Lanzaderas, EPS II (Social Mobilization)
Claudio T. Catalon, Principal III/District In-charge
Agnes P. Gonzales, PDO II
Vilma M. Inso, Librarian II
Printed in the Philippines by
Department of Education – Region 10
Office Address: Zone 1, DepEd Building, Masterson Avenue Upper Balulang
Cagayan De Oro City
Contact Number: (088) 8807072
E-mail Address: [email protected]
 7

Physical Education
Quarter 2 – Module 1
Review the Goals Based on the
Assessment Result

tors from public schools. We encourage teachers and other education stakeholders to email their feedback, comm

Department of Education ● Republic of the Philippines

 Introductory Message

For the Learner

Welcome to the Physical Education 7 Alternative Delivery Mode (ADM)

Module 1 Review Based on the Assessment Results.

A good exercise is the key in promoting healthy lifestyle. It is a great way to

have a better lifestyle. One way to have a good exercise is by planning it. If you plan
to have an exercise program, you are getting the most out of your workouts and
achieving your target to have a better lifestyle. By planning the exercise program,
you can make sure that you are not wasting your time.
Many people exercise but they are not getting the full benefits that exercise
can provide because they failed to plan their exercise program.

This module will provide you activities that stimulate your interest, and elevate
your understanding and level of excitement in the different activities. This will help
you get started and be mentally and physically ready.

In this module, you are guided with a set of learning icons that will help you
understand the physical activities, physical fitness assessments and set goals based
on the assessment results.

What I Need to Know This will give you an idea of the skills or
competencies you are expected to learn in
the module.
What I Know This part includes an activity that aims to
check what you already know about the
lesson to take.
What’s In This is a brief drill or review to help you link
the current lesson with the previous one.
What’s New In this portion, the new lesson will be
introduced to you in various ways such as a
i story, a song, a poem, a problem opener, an
activity or a situation.
What is It This section provides a brief discussion of
 the lesson. This aims to help you discover
and understand new concepts and skills.
What’s More This comprises activities for independent
practice to solidify your understanding and
skills of the topic.
What I Have Learned This includes questions or blank
sentence/paragraph to be filled in to process
what you learned from the lesson.
What I Can Do This section provides an activity which will
help you transfer your new knowledge or skill
into real life situations or concerns.
Assessment This is a task which aims to evaluate your
level of mastery in achieving the learning
competency.
Additional Activities In this portion, another activity will be given to
you to enrich your knowledge or skill of the
lesson learned. This also tends retention of
learned concepts.
Answer Key This contains answers to all activities in the
module.

At the end of this module you will also find:

References This is a list of all sources used in developing

this module.

The following are some reminders

ii in using this module:

1. Use the module with care. Do not put unnecessary mark/s on any part of the
module. Use your MAPEH activity notebook 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!

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 TABLE OF CONTENTS

Introductory Message …………………………………...... i

What I Need to Know ………........................................... 1
What I Know ………........................................... 2
What’s In …………....................................... 4
What’s New …………………………………….. 5
What Is It ……..…......................................... 8
What’s More …………………..………................ 11
What I have Learned ………............................................ 12
What I Can Do ………............................................ 12
Assessment ………............................................ 13
Additional Activities ………............................................ 15
Answer Key ………............................................ 16
References ………............................................ 17
 What I Need to Know

Physical fitness is the body’s ability to function effectively and efficiently

without necessary fatigue in work, leisure activities to meet emergency
situations and to resist diseases from sedentary lifestyle.

Leisure is the amount of time left after all the daily routine activities are
accomplished. It is a nonobligatory time where one can enjoy through
activities such as sports, academic games and other productive hobbies.

After reading this module, you should be able to review the goals
based on the assessment results.

Specifically, you are expected to:

1. identify the SMART Guide, Principle of Fitness Training and FITT;

2. improve the physical fitness goals which are below expectations; and
3. value the importance of attaining fitness target.

In going through the module, you have to extend your patience in

understanding and analyzing what you are reading. Follow the directions and/
or instructions in the activities. Answer the entire given test and exercises
carefully. Comply the required activities provided.

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 What I Know

Before starting with this module, let us see what you already know
about physical fitness.

Directions: Fill in the missing letters in the box to come up with the complete
word/phrase. Write your answer in the box or in your activity notebook.

1. It records your progress helps you see what you have achieved.

T A K A B L

2. Refers to the number of exercise

sessions per week- for example, three to five time per week.

F R Q E C Y

3. It refers to the mode of exercise being performed.

T P

4. This principle indicates the need for an individual

S P C F I I T Y

5. It is writing down the amounts, times, days, and other measure factors.

M E S R L E

6. It indicates that load could be increased gradually overtime to remain

effective and safe for best results.
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P R G E S O N
7. A training program that maintains individual’s interest and provides a
change of pace while still making progress toward desired goals.

V R A T I N

8. It refers to the goals that must be realistic.

A C I V A L E

9. It is the degree of effort or exertion put forth by an individual during exercise.

I T N S T Y

10. It is the duration of the length of the activity or exercise.

T M

11. It is a principle that incorporates time to rest into the fitness program.

R E C V R

12. It should be developed with a limited amount of time in mind.

S H R - E R

13. It is the most basic of all fitness training principle.

O V R L A

14. It is writing down what you want to achieve.

S E I F C

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15. It requires time and planning.

L N - E M
 Lesso
Review Goals Based on Physical
n
Fitness Assessment Results

What’s In

Activity 1: DID YOU MEET THE TARGET?

Directions: Complete the table below. Copy the results of your Physical Fitness
Test found in Quarter 1- Module 1 in your MAPEH activity notebook.

NAME: ________________________ AGE: ____________________

BMI: ______________________ CLASSIFICATION: _________________
PHYSICAL FITNESS TESTS RESULT AT/ BT
1. Sit and Reach
2. Zipper Test
3. Curl- Up
4. Push-Up
5. 3-Minute Step Test
6. 40-Meter Sprint
7. Hexagonal Agility Test
8. Stick Drop Test
9. Paper Juggling
10. Stork Balance Stand Test
11. Standing Long Jump
4

What’s New
 You already have this test in your previous quarter. Which of the targets
need to be improved? Refer to the table in Activity 1.

Directions: Perform the activities you failed to reach the target. Record the results

in your assessment card. Copy this in your MAPEH activity

notebook.

PHYSICAL FITNESS ASSESSMENT CARD

NAME: ___________________________________

HEALTH- RELATED FITNESS TESTS

Weight Height BMI Classification

A. BODY COMPOSITION: Body Mass Index

B. FLEXIBILITY

SIT AND REACH ZIPPER TEST C.

CM Classification RIGHT ARM LEFT ARM

STRENGTH

Number of CURL- Classification Number of PUSH- Classification

UP UP

D.CARDIOVASCULAR ENDURANCE: 3 MINUTE STEP TEST

Heart Rate Per Classification Heart Rate Per Minute Classification

Minute Before The After The Activity
Activity

SKILL- RELATED FITNESS TESTS

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A. SPEED: 40 METER SPRINT

Time Classification
 B. AGILITY: HEXAGONAL AGILITY TEST

Clockwise Time Counter Clockwise Average Classification

Time

1ST Trial 2nd Trial 3rd Trial Middle Score

C. REACTION TIME: STICK DROP TEST

D. COORDINATION: PAPER JUGGLING

Time Classification

E. BALANCE: STORK BALANCE STAND TEST

Right Foot Time Classification Left Foot Time Classification

F.

POWER: STANDING LONG JUMP

DISTANCE
st
1 Trial 2nd Trial

Activity 3: Before and After Comparison

Directions: Write the result of your First Quarter- Module 1 in the BEFORE column
and the present result of your Physical Fitness Test in the AFTER
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column. Then, identify your present result either BT or AT in the
interpretation column.

Interpretation
Physical Fitness Test Before After
(AT/BT)

Example:
1. Zipper Test FAILED PASSED AT
2. Push-up 13 21 BT

Body Mass Index

Sit and Reach
Curl-up
Push-up
3-minute StepTest
40meter Sprint
Hexagonal AgilityTest
Stick DropTest
Stork Balance StandTest
Standing Long Jump

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What is it?

A SMART Guide to Goal Setting

 When taking on any challenge, it’s a good idea to define your goals.
You should identify what you want to accomplish and how you will carry out
your plan. This is important when making positive change and will help you
succeed.

Short-term goal should be developed with a limited amount of time in

mind.

Example: A 15-year old is aiming to improve his road running time over three
kilometers by five seconds each week.

Long-term goal is something you want to do further in the future. It

requires time and planning.

Example: A girl is aiming to be running a distance of eight kilometers by the end of

the school.

These goals should be:

S-M-A-R-T

S (Specific) Write down what you want to achieve.

M (Measurable) Write down amounts, times, days, and other measure factors.

A (Achievable) Your goals should be realistic.

R (Relevant) Your goals should be important to you.

T (Trackable) Recording your progress helps you see what you have
achieved.

Principles of Fitness Training

A. Principle of Overload is the most basic of all fitness training principle. It

specifies that you must perform physical exercise than normal amounts
(overload) to get an improvement in physical fitness and health benefits.
Example:
If improvement in muscular
8 strength is the goal, the muscle must be exercised
with a greater weight than normal.
 B. Principle of Specificity indicates that you must train a specific energy
system and specific muscle groups in order for them to improve.
Example:
If you want to develop the cardiovascular endurance, you must design a
training program that primarily utilizes a particular energy system.

C. Principle of Progression indicates that load could be increased gradually

overtime to remain effective and safe for best results.

Example:

An individual training to gain cardio respiratory endurance may begin in

an exercise program by jogging 2 kilometers at a moderate intensity. The next
week, the individual could increase distance to 2 ½ kilometers while still
working at the same level of intensity. Week after week, the overload could be
adjusted until the desired level of fitness is attained.

D. Principle of Variation maintains individual’s interest and provides a change

of pace while still making progress toward desired goals. Variation lessens
boredom and overcome periods where there seem to be little progress.
Example:
Alternating hard workouts with easier workouts, and running in different
locations within the community are some ways to introduce variability into one’s
fitness program.

E. Principle of Recovery is a principle that incorporates time to rest into the

fitness program.

Example:

An individual may work one day on improving upper body strength and
devote the next day’s training to working lower body strength.
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FITT Principle
 A well-design personal physical activity plan will outline how often
(frequency), how long (time), and how hard (intensity) a person exercises, and
what kinds of exercises (type) are selected. FITT Principle is a formula in which
each letter represents a factor important for determining the correct amount of
physical activity.

Applying the Basic Training Principles

Frequency refers to the number of exercise session per week; for

example, three to five times a week.

Intensity is the degree of effort or exertion put forth by an individual

during exercise.

Timeis the duration of the length of the activity, such as 40 minutes of

exercise is how long an exercise must be performed to be effective.

Type is the mode of exercise being performed. The selection of the

type of exercise should be guided by the fitness goal to be achieved.

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 What’s More

Activity 4: ACRONYM

Directions: Write the key words or ideas that relate to the acronymTRAINING. Use
the given letters as initial of your answers. An example for letter “T” is
given. Do this in your MAPEH activity notebook.

T Task, Technique, Time

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 What I Have Learned

Activity 5: Sum Up

Directions: Complete the ideas expressed in the paragraph below by supplying the
missing words. Do this in your MAPEH Activity notebook.

Short term goal should be developed with a 1.____________ amount of time in mind
whileLong term goal is something you want to do further in the 2.___________.

What I Can Do

Activity 6: My Goal!

Directions: In the table below, write the target which you did not meet. Plan your
goals to improve them by using FITT Principle. Follow the given
example. Do this in your MAPEH activity notebook.

Below Type of
Goal Frequency Intensity Time
Target Activity
Example: Increase my Monday 2 sets (10 15-20 Push-up
Muscular muscular Wednesday repetition) minutes
strength and strength and Friday
endurance endurance

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Assessment
Directions: Read the statements carefully. Choose your answers in the clue box. Do
this in your MAPEH activity notebook.

Achievable Frequency Intensity

Long-term goal Measurable Principle of Overload
Principle of Progression Principle of Recovery Principle of Specificity
Principle of Variation Short-term goal Specific
Time Trackable Type

_____________1. It should be developed with a limited amount of time in mind.

_____________2. It is a principle that incorporates time to rest into the fitness

program.

_____________3. It is the degree of effort or exertion put forth by an individual

during exercise.

_____________4. It is the most basic of all fitness training principle.

_____________5. It refers to the mode of exercise being performed.

_____________6. It indicates that load could be increased gradually overtime

to remain effective and safe for best results.

_____________7. It requires time and planning.

_____________8. It refers to the number of exercise session per week.

_____________9. It is writing down what you want to achieve.

_____________10. It is the duration of the length of the activity or exercise.

_____________11. It indicates that you must train a specific energy system and

specific
13 muscle groups in order for them to improve.

_____________12. It records your progress helps you see what you have achieved.

_____________13. A training program that maintains individual’s interest and

 provides a change of pace while still making progress

toward desired goals.

_____________14. It is writing down the amounts, times, days, and other

measure factors.

_____________15. It refers to the goals that must be realistic.

14

Additional Activity
Activity 7: Research Me

Directions: Answer the following questions in your MAPEH activity notebook.

1. What is Dual Sports?

2. Enumerate three examples of Dual Sports?

Congratulations! You have successfully completed Module 1.

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 Answer Key

What I Know Assessment

1. Trackable 1. Short-term goal

2. Frequency 2. Principle of Recovery
3. Type 3. Intensity
4. Specificity 4. Principle of Overload
5. Measurable 5. Type
6. Progression 6. Principle of
7. Variation Progression
8. Achievable 7. Long-term goal
9. Intensity 8. Frequency
10. Time 9. Specific
11. Recovery 10. Time
12. Short –term 11. Principle of Specificity
13. Overload 12. Trackable
14. Specific 13. Principle of Variation
15. Long-term 14. Measurable
15. Achievable

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 References
BOOK

Cagas, J. & Pante, G. Physical Education and Health Learner’s Material. Philippines.
FEP Printing Corporation, 2017.

Hoeger, W, W, K., Lifetime Physical Fitness and Wellness, 12 TH Edition, US 2013

Bushman, Barbara., Complete Guide to Fitness and Health, Human Kinetics, Illinois,
2011

Wuest. D.A., &Fissete J.L., Foundations of Physical education, Exercise Science,

and Sport. 17th Edition. New York. Mc. Grawl- Hill Companies. Inc, 2012

Physical Education and Health- Grade 7, First Edition, 2017

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