Department of Education

Physical Education 7
Physical Fitness and
Exercise Programs
First Quarter-Week 5

April Joy E. Herrera

Writer

Rogelio Cabanting
Efleda F. Enerlas
Validators

Wilson F. Pascual
Edison C. Enerlas
Division Quality Assurance Team

Schools Division Office – Muntinlupa City

Student Center for Life Skills Bldg., Centennial Ave., Brgy.
Tunasan, Muntinlupa City (02) 8805-9935 / (02) 8805-9940

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 This module will teach you to create an exercise program that is designed
specifically for you which will make you stay physically and mentally fit. It will
introduce exercise training principles and the Frequency Intensity Time Type (FITT)
formula that will help you plan a valuable exercise program. An individual sport is
also introduced to enhance more your cardiorespiratory endurance and muscular
strength.
At the end of this module, learners are expected to:

1. Undertake physical activity and physical fitness assessments.

2. Set goals based on assessments results.
3. Prepare an exercise program.
4. Identify training guidelines and FITT principles.

Directions: Fill in the box with the correct letters that correspond to the given
definitions.
1. It is the number of times the heart beats each minute.

2. It is the capacity to perform one’s daily tasks without undue fatigue.

3. It refers to the number of exercise sessions per week, for example three to five

times per week. F E U N Y

4. This principle indicates the need for an individual to perform a specific type of
exercise to improve fitness of a specific body parts.
S E F C Y
5. The fastest and the hardest your heart can beat when doing activity.
M X M H T R E
6. The ability of the muscles to exert maximal effort in a brief duration.
U C U A E D A C
7. The ability to move quickly from one point to another in a straight line.
S D
8. It is the integration of hand and/or foot movements with the input of
senses. C O R A I N
9. Exercises that specifically prepare the muscles for active movements.
D N M C S R C I G

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10. The amount of time it takes to respond to a stimulus.
E C I N T M
11. It refers to the kind of activity you perform or method of training to use.
T P
12. The ability to stay in equilibrium in relation to changes in body position. It

may be static or dynamic. B A C E

13. It refers to how long you do a physical activity. T M

14. It refers to how hard or intense you do a physical activity.
I T N I Y
15. It is a planned activity detailing a range of physical exercises.
X R I E P O R M

Directions: List down the Physical Fitness Tests that you had done when
you were in grade school.
________________________ _________________________ _______________________
________________________ _________________________ _______________________
________________________ _________________________ _______________________

Lesson 1. Physical Fitness Test

The Physical Fitness Test (PFT) is a set of measure designed to determine a student’s
level of physical fitness. It is divided in two categories: “health-related and “skill-
related fitness.
Health Related Fitness refers to those attributes which enable a person to cope with
the requirements of daily living. It has five components namely: cardiovascular
endurance or stamina, muscular strength and muscular endurance, flexibility
and the appropriate body mass index (BMI).
Skill-Related Fitness are our abilities to perform physical tasks efficiently as it
relates to a particular sport. Its components are: speed, agility, reaction time or
quickness, balance and coordination.
Physical Fitness is the body’s ability to function effectively and efficiently without
undue fatigue in work, leisure activities, to meet emergency situations and to resist
diseases caused by sedentary lifestyle. There are three important aspects that an
individual should meet in order to be considered physically fit. These include:

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 1. Ability to perform one’s daily task without undue fatigue. contributing to the
workload in the house
2. Enjoying leisure through some recreational activities.
3. Meeting Emergencies. Emergencies are unforeseen events where one has to
use his energy and time to meet unexpected circumstances.
The ability to meet these three 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 different component of fitness.
Bushman, Barabara., (2011), Complete Guide to Fitness & Health. Illinois, Human
Kinetics,
HEALTH – RELATED COMPONENTS are fitness components prescribed to improve
individual’s health.
1. MUSCULAR STRENGTH is the ability of the muscle to exert maximal
effort in a brief duration.
2. CARDIOVASCULAR ENDURANCE is the ability of the lungs, heart and blood
vessels to deliver adequate amounts of oxygen to the cells to meet the demands
of prolonged physical activity.
3. FLEXIBITY is he ability of the muscles and joints to go through a full range
of motion.
4. BODY COMPOSITION refers to the proportion of lean body mass to fat body
mass.
5. MUSCULAR ENDURANCE is defined as the maximum push or pull that can
be exerted one time by a muscle group

SKILL RELATED FITNESS COMPONENTS are important for success in skillful activities
and athletic events.
1. SPEED is the ability to perform a task or move from one point to
another in a shortest possible time.
2. AGILITY is the ability of an individual to quickly shift or change direction of
the body from one point to another.
3. POWER is the ability to perform one maximum effort in the shortest possible
time. It is the product of both strength and speed.
4. BALANCE. The ability to stay in equilibrium, in relation to changes in body
position. It may be static or dynamic. Static balance is the kind of balance
demonstrated in stationary position. Dynamic balance is demonstrated when
the body is moving.
5. REACTION TIME is the amount of time it takes to respond to a stimulus.
6. COORDINATION is the ability to perform motor tasks accurately and
smoothly. It is the integration of hand and foot movements with the input of
senses.
PHYSICAL FITNESS TEST PROTOCOLS

1. Explain the purpose and benefits that can be derived from the physical
fitness tests.
2. Administer the tests at the beginning of the school year and at the start of the
next semester, to monitor improvement/progress.
3. Prepare the following testing paraphernalia:

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 4. Record the scores in the Fitness Test Score Sheet
5. Wear appropriate MAPEH T-Shirt (White T-Shirt), Jogging pants, rubber
shoes, or any suitable fitness attire.
6. Do warm-up exercises and dynamic stretching exercises before the tests
except for the 3-Minute Step Test.
7. Administer the test in challenging, encouraging and fun-filled environment
8. Choose and check testing stations that are safe and free from obstructions
with the guidance of the teacher online and with the presence of parent or
adult, go through the various test with minimal effort exerted to familiarize
first with the different testing procedures per day
Lesson 2. EXERCISE PROGRAM

It is a planned activity detailing a range of physical exercises and the amount of time each
exercise should be performed. It is typically tailored to individual’s needs.

When you design your exercise program, points to keep in mind include:
1. A goal or aim
2. Have a Maximum Heart Rate and Target Heart Rate
3. Apply the principles of training
4. Plan a training session
5. An exercise log to monitor your progress

An exercise program that is designed specifically for you is a great way to stay physically and
mentally fit. It also provides many other benefits including:
1. Improved condition of the heart and lungs
2. Increased muscular strength, endurance and motor fitness
3. Improved muscle tone and strength
4. Weight management
5. Better coordination, agility and flexibility
6. Improved balance and spatial awareness
7. Increased energy levels
8. Reduced risk of chronic diseases (such as type 2 diabetes and heart diseases)
9. Improved sleep and brain health
10. Improved general and psychological well being
Understanding the Principles of Fitness Training
The basic training principles are rules to follow which describe how the body responds to
the physiological stress of physical activity. These principles provide the conceptual
foundation for safe and effective physical program design. In order to get the most out of
your training, you must follow these simple training principles.

Principles of Training
Principle of Overload is the most basic of all fitness training principles. It specifies that
you must perform physical exercise than normal amounts (overload) to get an improvement
in physical fitness and health benefits.

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Example: If improvement in muscular strength is the goal, the muscle must be exercised
with a regular weight than normal.
Principle of Specificity. Your training should be specific and intended for your sport. You
need to train the specific body parts that you use in your particular event.
Example: if you want to develop the cardiovascular endurance, you must design a training
program that primarily utilizes a particular energy system.
Principle of Variation. This means having a variety of activities and training routines.
Doing varied activities will not only keep your interest in your training but also challenge
your body.
Principle of Reversibility. This is also known as “use it or lose it”. When you stop training,
the skills that you acquired during training will be lost or reversed.
What is the FITT Principle?
The FITT (Frequency, Intensity, Time and Type) principle is just like asset of rules to guide
you in order to benefit from your fitness training program. This principle can be used for
cardiorespiratory, strength, resistance, and endurance training. The FITT acronym helps
your remember the thing you need to consider when planning for a training program.
1. FREQUENCY refers to how often you do a physical activity.
2. INRENSITY refers to how hard or intense you do a physical activity.
3. TIME refers to how long you do a physical activity.
4. TYPE refers to the kind of activity you must perform or the method of training to use.
Here are samples of Health-Related Fitness Plan/Exercise Plan:
HRF MON TUE WED THU FRI SAT SUN
Component
Cardiovascular 60-min 60-min 60-min 60-min 60-min 60-min
Endurance Run + Run + Run + Run + Run + Run +
Walk Walk Walk Walk Walk Walk
Jumping Jumping Jumping
ropes ropes ropes
Muscular Lower Lower Lower
Strength and body: body: body:
Endurance Squats, Squats, Squats,
Leg raises, Leg raises, Leg raises,
Step-ups Step-ups Step-ups
Upper Upper Upper
body: body: body:
Push-ups Push-ups Push-ups
Core: Core: Core:
Planking Planking Planking
Curl-ups Curl-ups Curl-ups
Flexibility Warm-up/ Warm-up/ Warm-up/ Warm-up/ Warm-up/ Warm-up/ Warm-up/
Cool- Cool- Cool- Cool- Cool- Cool- Cool-
down: down: down: down: down: down: down:
Stretch Stretch Stretch Stretch Stretch Stretch Stretch
Body Calorie Calorie Calorie Calorie Calorie Calorie Calorie
Composition intake: intake: intake: intake: intake: intake: intake:
2200 kcal 2200 kcal 2200kcal 2200 kcal 2200 kcal 2200 kcal 2200 kcal

Healthy Healthy Healthy Healthy Healthy Healthy Healthy

diet with diet with diet with diet with diet with diet with diet with
fruits, fruits, fruits, fruits, fruits, fruits, fruits,
vegetables, vegetables, vegetables, vegetables, vegetables, vegetables, vegetables,
and lean and lean and lean and lean and lean and lean and lean
protein protein protein protein protein protein protein

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 Note: As you progress through your fitness routine, you can increase the number of
repetitions for the exercises or mix in new exercises.
FITT Table
HRF Component Type Intensity Duration Frequency
per activity
Cardiovascular Running Moderate 20-60 mins 3-6x/ week
Endurance Walking to vigorous
Swimming
Dancing
Cycling
Aerobics
Circuit training
etc.
Muscular Weights Progressive 20-60 min 2-3x/ week
Strength and Resistance bands to sessions
Endurance Circuits moderate
Push-ups resistance
Curl-ups
etc.
Flexibility Stretching Moderate 3-5 mins 3-7x/ week
Yoga stretch during
Dynamic warm-up
stretching and cool-
Etc. down

ACTIVITY: : Administration of Physical Fitness Test

Directions: Undertake and follow all the procedures and the tests protocols
accurately for you to avoid injuries. Write the results of your test on the Physical
Fitness Accomplishment monitoring score sheet.
TEST 1: BODY MASS INDEX

FORMULA FOR COMPUTING:: BODY MASS INDEX

WEIGHT [IN KILOGRAMS]
HEIGHT [IN METERS]2 (squared)
Example: 30kg = 30kg = 20. 83 (NORMAL)

(1.20m)2 1. 44
CLASSIFICATION:
Below 18.5 Underweight
18.5-24.9 Normal
25.0-29.9 Overweight
30.0 Above Obese

TEST 2: 3 - MINUTE STEP TEST

::
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Purpose: To measure cardiovascular endurance.
Procedure:
a. Before taking the test, count the pulse for 10
seconds and multiply it by 6. Record the 60-
second heart rate in the Before Activity Score. Do
not use your thumb in getting your heart rate.
b. Position in front of the step.
c. At the signal “go”, step up and down on a bench
for 3 minutes at a rate of 24 steps per minute.
https://images.app.goo.gl/cN5GnzefeuRdhMov5
d. Immediately after the exercise, stand and relax. Do not talk.
e. Right after the activity, locate your pulse. (the first beat is zero.)
f. Count the pulse for 10 seconds. Multiply it by 6.
Scoring: record the 60-second heart rate after the activity.
HEART RATE BEFORE ACTIVITY___________
HEART RATE AFTER ACTIVITY ___________

TEST 3: 90-DEGREE PUSH UP

Purpose: To measure strength of upper extremities

Procedure:
a. Lie prostrate on the mat face down in standard
push-up position. Palms on the mat :: under
shoulders, fingers pointing forward, and legs
straight, parallel and slightly apart, with toes
supporting the feet.
https://images.app.goo.gl/pzhDNy7vQxLDAmug7
b. FOR BOYS: Straighten the arms, keeping the
back and knees straight, then lower the arms until
there is a 90- degree angle at the elbows
(upper arms are parallel on the floor)
c. FOR GIRLS: With knees in contact on the
floor, straighten the arms, keeping the back
straight, then lower the arms until there is a
90 degrees angle at the elbows (upper arms
are parallel on the floor). https://images.app.goo.gl/88VDFJuAbyWUzyVx5
d. Perform as many repetitions as possible,
Scoring: Record the number of push-up made.

TEST 4: BASIC PLANK

Purpose: to measure strength/stability of the
core
Procedure:
a. Assume a push-up position. Rest body on
forearms with palms and fingers flat on the
https://images.app.goo.gl/XtMUXNRtgWRwM3F38 floor. Elbows are aligned with the shoulders.
b. Legs are straight with ankles, knees and
thighs touching together.
c. Support weight on forearms and toes; make
sure that your back is flat. Head, neck and
https://images.app.goo.gl/hfhFJdXrAMUyzeK77
spine are in straight line.

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 d. Keep abdominals engaged/contracted; do not
let stomach drop or allow hips to rise.
Scoring: record the time in the nearest seconds/minute. Maximum of 90 seconds
for Boys and Girls.
TEST 5: ZIPPER TEST

::
Purpose: to be able to touch fingertips together behind the back by reaching over
the shoulder and under the elbow.
Procedure:
a. Stand erect
b. To test the right shoulder, raise your right
arm, bend your elbow, and reach
down across your back as far as possible.
c. At the same time, extend your left arm down and behind
your back, bend your elbow up across your back, and try
to cross your fingers over those of your right hand.
d. Reach with the right hand over the right shoulder and
https://bit.ly/2VWOzg down the back as if to pull a zipper or scratch between
d the shoulder blades.
e. To test the left shoulder, repeat the procedure (a-d) with the left hand over the left
shoulder. Scoring: record the zipper test to the nearest 0.1 centimeter.

TEST 6: SIT AND REACH

::
Purpose: To be able to reach as far as possible
without bending the hamstring.
Procedure:
a. Sit on the floor with back flat on the wall. Feet are
approximately 12 inches apart.
b. Without bending the back, knees and elbows, place
one hand on the top of the other and position the
hands on the floor.
c. After the partner has positioned the zero point of the
tape measure, start the test by reaching the farthest
position possible without bending the knees.
https://images.app.goo.gl/LSoBCtn8y5tsrZV1
A
TEST 7: JUGGLING

::
Purpose: to measure the coordination of the eye and hand.
Equipment: crumpled bond paper with one piece of 5-peso
coin
Procedure:
a. Stand comfortably on an area with no obstruction.
b. Hit the material with the right hand and left upward. The
height of the material being tossed should be at least above
the head.
c. Count up to how many times you hit the material.
d.Stop the test if the material drops or after two minutes.
e. There shall be three trials.
Scoring: record the highest number of the hits the performer has done.

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 TEST 8: HEXAGON AGILITY TEST

Purpose: To measure the ability of the body to move in different directions quickly.
Procedure:
a. Stand with both feet together inside the
:: hexagon facing the marked starting inside
(Facing 1 direction)
b. At the signal “Start” using the ball of the
feet with arms bent in front, jump
clockwise over the line, then back over the
same line inside the hexagon. Continue
the pattern with all the sided of the
hexagon.
https://bit.ly/2VY1LBx
c. Rest for 1 minute.
d. Repeat the test counterclockwise.
Scoring: Add the time of the two revolutions and divide by 2 to get the average.
Record time in the nearest minutes and seconds.

TEST 10: STANDING LONG JUMP

Purpose: To measure the explosive strength and power of the leg muscles.
Procedure:
a. Stand behind the take-off line, the tips of your
shoes should not go beyond the line. ::
b. As you prepare to jump, bend your knees and
swing you arms backward and jump as far as you can.
c. After the jump, spot the mark where the back
of the heels of the student had landed closest
to the take –offline.
d. Record the score in meters to the nearest
https://images.app.goo.gl/kVuntK1mV56SZPFLA
0.1 centimeters.
TEST 11: STORK BALANCE STAND TEST

Purpose: To assess the ability to balance on the ball of the foot.

Procedure:
a. Remove the shoes and place the hands on the hips
b. Position the non-supporting foot against the inside knee
::
of the supporting leg.
c. Raise the heel to balance on the ball of the foot.
d. Start the stopwatch as the heel is raised from the floor.
e. Stop the time if any of the following occur:
* The hand/s comes off the hips.
* The supporting foot swivels or moves (hops) in any
direction.
* The non-supporting foot loses contact with the
https:// images. app.goo.gl/KLzTkDVy2uCjNb2s9 knee.
* The heel of the supporting foot touches the floor.
Scoring: record the score in the nearest seconds.

TEST 12: STICK DROP TEST

Purpose: To measure the reaction time as how fast a person can respond to a
stimulus. The higher your score, the faster your reaction time is

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 Procedure:
a. Sit in an armchair or chair next to the table so that your
elbow and the lower arm rest on the desk/table
comfortably.
b. Your hand should rest on the desk/table so that only
the fingers and thumb extend beyond the edge of the
desk/table.
c. As the tester drop the stick, catch it with thumb and
index finger as fast as possible without lifting elbow from
the desk.
d. Your score is the number of inches read on the ruler just
above the thumb and index finger after you catch the https://bit.ly/3gB2mBa
yardstick.
Scoring: record the middle of your three scores. If your scores are 21, 18 and 19,
your middle score is 19.

The Physical Fitness Test (PFT) is a set of measure designed to determine a

student’s level of physical fitness. It is divided in two categories: “health-related
and “skill-related fitness.
is a planned activity detailing a range of physical exercises and the
amount of time each exercise should be performed. It is typically tailored to
individual’s needs.

Activity 1. Directions: Express what you have learned in this lesson. Write your
answer in a separate sheet of paper.
1. Physical Fitness Components.

2. Key points that you keep in mind in designing exercise program.

3. Health benefits of exercise and exercise programs.

Activity 2: Make Me
Directions: Make a personal exercise program using the template below.
HRF Component Cardiovascular Flexibility Muscular
FITT Principle Endurance Strength

Frequency
Intensity

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Type
Time

Activity: My Personal HRF Plan/Exercise Program

Directions. Create a 6 day Health-Related Activity Plan/Exercise Program using
the chart below.

HRF Component MON TUE WED THU FRI SAT

Cardiovascular
Endurance

Muscular
Strength and
Endurance

Flexibility

Body
Composition

A. Multiple Choice.
Directions. Choose and encircle the letter of the best answer.
1. It is the ability to move a body part through a full range of motion.
A. Power B. Agility C. Flexibility D. Speed
2. It is the body’s ability to function effectively and efficiently without undue fatigue.
A. Balance B. Leisure C. Physical Fitness D. Coordination
3. It is the ability to perform a task or to move from one point to another in the
shortest possible time.
A. Agility B. Speed C. Balance D. Reaction time
4. It is the ability to stay in equilibrium in relation to changes in position.
A. Balance B. Agility C. Speed D. Power

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 5. It is the integration of hand and/or foot movements with the input of sense.
A. Agility B. Balance C. Power D. Coordination
6. It refers to the kind of activity to perform or the method of training to use.
A. Time C. Type
B. Intensity D. Frequency
7. The amount of time it takes to respond to a stimulus.
A. Reaction Time C. Coordination
B. Agility D. Power
8. It refers to how long you do a physical activity.
A. Time C. Type
B. Intensity D. Frequency
9. It refers to how hard or intense you do a physical activity.
A. Time C. Intensity
B. Type D. Frequency
10. It is a planned activity detailing a range of physical exercises and the amount
of time each exercises should be performed where it is typically tailored to
individual’s needs.
A. Physical Fitness C. Skill-Related Fitness
B. Health-Related Fitness D. Exercise Program

B. Matching Type. Match the activities in column A with the components

measured in column B. Write your answer on the space provided before the
number.
COLUMN A COLUMN B
_________1. Hexagon Agility Test a. Balance
_________2. Standing Long Jump b. Agility
_________3. 40-Meter Sprint c. Coordination
_________4. Stork Balance Stand Test d. Power
_________5. Juggling e. Speed

References
1. Revised Philippine Physical Fitness Test https://www.deped.gov.ph/2019/12/09/december-9-
2019-do-034-s-2019-revised-physical-fitness-test-manual/
2. Kaminsky, Leonard A. 2012. ACSM’s Health-Related Physical Assessment Manual: ACSM Group Publisher
3. Lacia, Gerardo et.al 21st Century MAPEH in Action Grade 8. Philippines: Rex Book Store Inc. 2013
4. Fahey, T.D., Insel, P.M., Roth, W.T. (2011)., Fit & Well: Core Concepts and labs in physical fitness and
wellness (7th ed.). New York: McGraw-Hill Companies, Inc.
5. Hoeger, W. W. K., & Hoeger, S., (2000). Lifetime physical fitness and wellness Englewood,
Colorado: Morton Publishing Company.
6. 3 minutes step test:
https://images.app.goo.gl/cN5GnzefeuRdhMov5

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 7. Basic plank:
https://images.app.goo.gl/dD7F6V7ocsQPTcqy8
8. Sit and reach:
https://images.app.goo.gl/XpEfP2RM9UKebSTw5
9. Juggling:
https://images.app.goo.gl/QFdFrXga2mJDKSLX7
10. HEXAGON AGILITY TEST: https://images.app.goo.gl/m4xu3XorzF8sSMJY7
https://images.app.goo.gl/VZPmnNw14ztevDyy6
11. 40 METERS SPRINT:
https://images.app.goo.gl/HaJ5zHf2J3GwM8yK6
12. Standing long jump :
https://images.app.goo.gl/kVuntK1mV56SZPFLA
13. Zipper Test –
https://images.app.goo.gl/ebRSgPfrgrTDGVMr6
14. Stork Balance:
https:// images. app.goo.gl/KLzTkDVy2uCjNb2s9
15. Stick Drop Test:
https://images.app.goo.gl/uPTgHGFdDbrXTj2b6
16. Kaminsky, Leonard A. 2012. ACSM’s Health-Related Physical Assessment Manual: ACSM
Group Publisher
17. Fahey, T.D., Insel, P.M., Roth, W.T. (2011)., Fit & Well: Core Concepts and labs in physical
fitness and wellness (7th ed.). New York: McGraw-Hill Companies, Inc.
18. Hoeger, W. W. K., & Hoeger, S., (2000). Lifetime physical fitness and wellness Englewood,
Colorado: Morton Publishing Company.

Answer Key

15. Exercise Program

14. Intensity D 10.
13. Time C 9.
12. Balance A 8.
A 7.
11. Type C 6.
10. REACTION TIME D 5.
9. DYNAMIC STRETCHING A 4.
8. Coordination B 3.
7. SPEED C 2.
C 1.
6. MUSCULAR ENDURANCE MULTIPLE CHOICE A.
5. MAXIMUM HEART RATE
4. SPECIFICITY Post-Test
3. FREQUENCY
2. PHYSICAL FITNESS
1. HEART RATE
C 5.
A 4.
Pre-Test E 3.
D 2.
B 1.
MATCHING TYPE B.

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