Grade 7 PE Module
Grade 7 PE Module
Grade 7 PE Module
Physical Education 7
ENHANCED LEARNING MODULE
FIRST QUARTER | MODULE 1 of 2
“Exercise Program”
Valuing this need and to fortify opportunities, Pres. Quirino Treasured Child School, Inc. gives life to
Enhanced Learning Module (ELM). This is our response to the call for quality instructional resources in
varying learning delivery modalities. It features to the non-negotiable attributes of self-learning modules,
namely interactive, self-implementing, self-instructional, and compact. Our ELMs are also complaint to the
learning timeframe recommended in the DepEd Order No. 1, s. 2021.
Moreover, the ELMs are developed based on the K to 12 curriculum guides (2016). They are also
enhanced with resources in digital forms and additional contents that further engage, support, and challenge
the learners. The learning examples and opportunities within the ELMs address the six facets of the Filipino
whole learner: healthy, safe, engaged, supported, challenged and value-oriented.
After completing the discussions, activities, and exercises in the ELMs, it is hoped that the learners
become more creative and critical thinkers, life and career-ready, healthy and holistically developed. An
integral part of our aspiration is that they become lifelong learners while the PQTCS stays true to its mission in
creating quality learning solutions.
The elements of the ELMs are consistent with those stated in the DepEd Self-Learning Modules
Framework. These are as follows:
1. Introduction – Each ELMs starts with an overview of the topic or content to be covered in the module.
2. Pre-Test – This provides test items that check the learner’s prior knowledge of the lessons.
3. Target – This presents the learning objectives that are based on the K-12 learning competencies and standards.
4. Optimize – This allows the learners to review and revisit previously learned concepts.
5. Capture – This provides the learner with activities that jumpstart the discussion.
6. Navigate – This provides clear and concise discussion of the content to sufficiently develop the intended learning
competencies.
7. Enrich – Learner’s understanding of the concepts and skills are reinforced through guided and independent activities/
assessments.
8. Focus – This allows the learner to summarize and synthesize key ideas presented in the lessons.
9. Apply – This engages the learner in tasks that will enable him\her to transfer the knowledge and skills learned to real
life situations, issues and problems.
10. Post-Test – This end-of-module assessment evaluates the learner’s level of mastery in achieving the learning targets.
For the learner, the following are some reminders in using this ELM:
We hope that through this ELM, you will experience meaningful learning and gain deep understanding
of the relevant competencies. You can do it!
This module will direct you to make an activity program that is planned explicitly for you. This is an
incredible method to remain truly and intellectually fit, requiring something other than dealing with the different
particular segments that make up the actual body. Likewise, you will figure out how to fuse angles, for
example, mental, passionate, social, otherworldly upright and ecological prosperity. The objective is health that
includes the whole individual, as opposed to simply the absence of actual torment or sickness.
Are you ready? Answer or put a checkmark on the questions below and find out.
PRE-TEST
The following are statements related to Physical Fitness. Write FIT, if the statement relates to the
characteristics and indications of a physically fit individual and UNFIT, if the statement is not. Write your
answers on a 1 whole piece of a paper
TARGET
identify the physical activities that aid in the development of differentphysical fitness components;
OPTIMIZE
Let’s play a brain teasing fun Game called “Word Scramble”. Chose 5 words from the jumbled letters the words
associated with health –related fitness and skill components. Write your answer in a 1 whole piece of a paper.
CAPTURE
Check the box next to the face which you think best describes yourachievement in each of the tests.
Copy the chart and write your answers on a 1 whole piece of paper.
NAVIGATE
Physical Fitness, is the body’s ability to function effectively and efficiently without undue fatigue
to perform work, to enjoy leisure activities, to meet emergency situations and to resist diseases from
sedentary lifestyle. There are three important aspects that an individual should be able to meet in order to
be considered physicallyfit. These include
1. Ability to perform one’s daily tasks without undue fatigue. These daily activities include:
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. They may be in form of:
The ability to meet these three (3) main facets 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
acquire the different components of fitness.
Flexibility – the ability of the muscles and joints to go through a full range
ofmotion.
SKILL-RELATED FITNESS
a. Waist Circumference
Waist circumference is a good predictor of the
amount of visceral fat which increases risk for
cardiovascular disease and diabetes than fat located in
other areas of the body such as in the arms and legs.
Equipment: tape measure
c. Curl-ups
Purpose: to measure strength of abdominal muscles
Equipment: exercise mat or any clean mat
ENRICH
1. Refers to the number of exercise sessions per week-for example, three to fivetimes per week.
F Y
2. The most difficult and exhausting swimming stroke.
T F
3. The ability to move quickly from one point to another in a straight line.
P
4. This principle indicates the need for an individual to perform a specific typeof exercise to
improve fitness of a specific body part.
FOCUS
1. Use the planning calendar chart below to schedule several cardiovascularand muscular
strength exercises for a week.
2. Think of five exercises that will develop your cardiovascular and muscularstrength and
endurance. Be realistic to your plan.
3. Decide on what days of the week and how long you will perform eachexercise.
4. You may mix different activities each day for variety
APPLY
Reminders:
In doing the activity, please remember the following safety measures.Here are some tips to
stay safe and injury-free:
1. Be aware of your body. Think about how the particular exercise is making you feel
2. Warm up and cool down. Try slow stretches and go through the motions of youractivity before
starting. Cool down with slow stretching.
3. Do it right. Try to get the technique right from the beginning, to ensure you are using your muscles
correctly.
4. Click the link on each test to give you an idea on how to perform it.
Lik: https://www.youtube.com/watch?v=jFrQJgmTVNs
Link: https://www.youtube.com/watch?v=HXv6bzRMr6Y
C.STRENGTH
1. Push-Up 2. Basic Plank
Number of Push ups Time
Link: https://www.youtube.com/watch?v=8a-Y50NHPkE
D. FLEXIBILITY
1. Zipper Test 2. Sit and Reach
Link: https://www.youtube.com/watch?v=o3ZDpQU8qcw
Link: https://www.youtube.com/watch?v=uGyQzU55Bao
DISTANCE CENTIMETERS
First Trial Second Trial
Link : https://www.youtube.com/watch?v=qTE4UN-4hCM
Link: https://www.youtube.com/watch?v=sdiIn7mtJ2s
Link: https://www.youtube.com/watch?v=nheOQILMZJQ
Points to remember:
1. Always be at your own pace in doing the task. Stop when the activity threatens your health.
2. Conduct survey and preparation with the vicinity where you will execute the task and make sure that the
area is safe and free from danger.
3. Always check personal health condition capacity before doing the task. Stay on guard or require a
member of the family to do the spotting while executing the activity.
4. Perform warm-up and stretching all the time before performing mild or strenuous activities.
5. Do not forget to do cool down exercises after performing the required task.
POST-TEST
2. The proportion of fat in your body compared to your bone and muscle. It doesnot refer to your
weight in pounds or your figure.
A. body composition B. flexibility
C. muscular endurance D. muscularstrength
3. A method which refers to muscle contraction that produces little or nomovement, such as
pushing or pulling against an immovable object
A. dynamic training B. isometric Training
C. polymetric training D. statictraining