PHYSICAL EDUCATION

7
Quarter 1
Exercise Program
(SPORTS)

2
For the learner:

Welcome to the Physical Education Alternative Delivery Mode (ADM) Module on

Exercise Programs (SPORTS)

Planning out good exercise programs is key in promoting and maintaining good
health. Exercise programs are a great way to make sure that you are getting the
most out of your workouts and that you are targeting all your muscle groups as
well as getting a good cardio workout.

An individual sports is also sport is also introduced to enhance more your

cardiorespiratory endurance and muscular strength.

This module has the following parts and corresponding icons:

What I Need to Know This module will guide you to create an

exercise program that is designed
specifically for you which is a great way to
stay physically and mentally fit.

What I Know This part includes an activity that aims to

check what you already know about the
lesson to take. If you get all the answers
correct (100%), you may decide to skip this
module.

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
song, dance role playing 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. You may check the
answers to the exercises using the Answer
Key at the end of the module.

What I Have Learned This includes questions and a self-

instructed activity based on your
understanding from the content of this
module.

3
 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 in using this module:

1. Use the module with care. Do not put unnecessary mark/s on any part of
the module. Use a separate sheet of paper 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.

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 What I Need to Know

- The competencies to be delivered

- Learning Objectives

5
 -

What I Know

- Pretest

True or False. Write TRUE if the statement is correct and write FALSE if the
statement is incorrect.

1. Flexibility is under the health related fitness component of physical

Education.
2. The 3 minute step test is the activity that measures your muscular strength.
3. Body composition refers to proportion of lean body mass to fat body mass.
4. The amount of time it takes to respond to a stimuli is called reaction time.
5. Exercise can control one’s weight management.
6. Exercise program is a planned activity detailing a range of physical exercise
s and the amount of time.
7. The principle of specificity indicates that you must load increasingly
overtime to remain effective and safe for best result.
8. According to the principle of recovery the body needs time to adapt to the
demands placed on it.
9. Dynamic stretching are exercises specifically prepare the muscle for active
contraction.

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 Lesson
1
EXERCISE PROGRAMS
( SPORTS)
.

What’s In

Activity: PAR Q AND YOU. Please read the questions carefully and
answer each one honestly. Write your answer on your notebook.

YES NO 1. Has your doctor ever said that you have a heart condition and that
you should only do physical activity recommended by a doctor?
YES NO 2. Do you feel pain in your chest when you do physical activity?

YES NO 3. In the past month, have you had chest pain when you were not doing
physical activity?
YES NO 4. Do you lose your balance because of dizziness or do you ever lose
consciousness?
YES NO 5. Do you have a bone or joint problem (for example, back, knee or hip)
that could be made worse by a change in your physical activity?
YES NO 6. Is your doctor currently prescribing drugs (for example, water pills)
for your blood pressure or heart condition?
YES NO 7. Do you have a diabetes or thyroid condition?
YES NO 8. Do you know of any other reason why you should not do physical
activity?

Source: http://www.csep.ca/cmfiles/publications/parq/par-q.pd

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 What’s New

- Motivation
Activity: Word Search

Task: Find the words related to the 2 components of physical education, the skill
related fitness and the health related fitness.
Hint: There are 9 correct components. Make sure to select the right ones.

S A K I N S O A D E R D I S S H
T C A L C O H O L T S I N H A A
R I A B A L A N C E A S S Y P N
E D R E A C T I O N T I M E D D
N O H C U U Z S C T H S C O S S
G H L I N I M E I T L O T C A A
T P O W E R Y L H O P A I H N N
H U R T Y I I D S O A P C L I I
D L I D F L E X I B I L I T Y T
A T O W A N Y W P A O X A L O I
E B E L E M O N S S P E E D E Z
B O D Y C O M P O S I T I O N E
C O O R D I N A T I O N G A R R

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 What is It

- The lesson/content

Engaging in an active lifestyle will reduce the risk of any types of

diseases. Planning and organizing a series of physical activities such as
exercises may help you to stay away from any type of diseases that are
coming from our sedentary life.
READ TO UNDERSTAND
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 from sedentary lifestyle. There are three important aspects that
an individual should be able to meet in order to be considered physically fit these
include:
1. Ability to perform one’s daily task without undue fatigue. These daily
activities includes:
 Getting early for school
 Walking / travelling to school
 Listening/ participating to class activities
 Contributing to the workload in the house

2. Enjoying leisure through some recreational activities. Leisure is the

amount of time left after all the daily routine activities are
accomplished. It io an unobligated time where one can enjoy through
activities such as sports, academic, games and other productive
hobbies. The activities are called recreation. They may be un the form
of :
 Play puzzle and other brain games
 Listening to music
 Playing games or sports
 Dancing

Meeting Emergencies. Emergencies are unforeseen events where one has to use
his energy and time to meet unexpected circumstances. They include:

 Accidents
 Participating in community service
 Solving household problems
 Illness/death in the family
 Calamities ( landslide, earthquake, fire, and floods)

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The ability to meet these

Components of Physical Education

 Fitness Components
 Cardiorespiratory Endurance - The ability of the heart and lungs to supply
oxygen to the muscles during long periods of exercise.
 Muscular Strength- The ability of a muscle or muscles to push / pull an
object using Total Force. (Less than 12 Reps)
 Muscular Endurance- The ability of a muscle or muscles to repeat a
movement many times, or hold a position for an extended period of time.
(More than 12 Reps)
 Flexibility- The ability of a muscle or muscles to move a joint through its
full range of motion.
 Body Composition- What the body is made of.  Muscle Mass vs. Fat Mass.

Skill Related Components

 Speed- The ability to move quickly from one point to
another
 Agility- The ability of the body to change direction
quickly
 Balance- The ability to maintain an upright posture
while still or moving
 Coordination- Integration with hand and/or foot
movements with the input of the senses.
 Reaction Time- Amount of time it takes to get moving.
 Power- The ability to do strength work at an explosive
pace

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 What’s More

- Activities regarding the lesson

Activity 1: Complete Me

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Task: Complete the sentence to determine and check how far you fare on the topic.
Choose your answer on the word pool provided.

Microfiber cloth Sponge Cuff Hand sanitizer

Bleach Cotton swab Household oil Motor base
Mitt Thermometer

1. Never use the _____________ in cleaning the inside surface of the refrigerator.
2. Clean the iron’s steam holes with a damp ___________.
3. Lubricate the scissor screw using any ____________.
4. When cleaning the microwave oven, use a ___________ to protect yourself
from burns.
5. Clean the ___________ using a rubbing alcohol.
6. Do not use ___________ as a cleaning agent for stethoscopes.
7. Soak the ___________ of the sphygmomanometer in a warm soapy water.
8. Rub the lining of the airpot using a _____________ to take out loose debris.
9. Remove the jar assembly of the blender from its ___________ to clean the
blade and the gasket seal.
10.Clean the washing machine exterior surfaces using a _____________ damped
with hot soapy water.

Activity 2: Give what is Asked

Task: Answer the following questions by sharing your ideas.
1. Why aftercare services are important?
2. How frequent should we clean the caregiving tools, equipment and
paraphernalia?
3. Do you believe that cleaning the tools, equipment and paraphernalia
properly will lead to a healthy life? Explain.
4. What are the importance of Standard Operating Procedure (SOP) in the
maintenance of tools, equipment and paraphernalia?

Activity 3: Count Me In
Hot Water Cold Baking Soda Liquid Dishwashing
Water Detergent Soap

Task: Provided below are the cleaning agents/solutions used in different tools,
equipment and paraphernalia used in caregiving. Write down the tools/

12
 equipment/ paraphernalia under the appropriate cleaning agents/solutions
that is best for them.

Alcohol Bleach Vinegar Toothpaste Fresh

Lemon/Orange
Squeeze

Activity 4: Arrange Accordingly

Task: Arrange the following procedures in cleaning the following caregiving tools
and equipment. Write 1 as the first step, 2 as the second step and so on.

1. Blender
___Dismantle the blender.

What I Have Learned

___Reassemble the blender and store it.

___Dry all the parts.
___Clean the jar with hot soapy water.
___Run the blender for stuck on debris.
2. Refrigerator
___Remove all the contents of your fridge.
___Take out the removable parts such as the drawers and shelves.
___Wipe the inside surfaces with warm water and dishwashing soap.
___Rinse the inside of the fridge through wiping thoroughly with a damp
cloth.
3. Sphygmomanometer
___Clean the aneroid gauge with a clean cotton cloth.
___ Soak the cuffs in a warm soapy water.
___Remove the tubing and inflation bag inside the cuff.
___Wash the cuff with dishwashing or any detergent soap and warm water.
___Scrub both sides of the cuff using an old toothbrush or sponge.

4. VacuumCleaner
___Dry all parts.
___Clean the exterior surface of the vacuum cleaner thoroughly.
___Clean the base plate with a dry microfiber cloth.
___ Clean the canister with a dry microfiber cloth.
___ Remove the base plate to clean the beater bar.
___ Wash the filter.

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 You are expected to understand the following concept indicated in the table
below. Put a check mark on the column that represent the level of understanding
you have for each of the concept discussed in this module.

Excellent Very Good Good Poor

Concept Understandin Understandin Understandin Understandin
g g g g
Determine the
cleaning
agents
appropriate to
specific tools,
equipment
and
paraphernalia
.
Identify and
discuss the
step by step
aftercare and
storing
procedures of
tools,
equipment
and
paraphernalia
after use
following the
Standard
Operating
Procedures
(SOP).

Translate the
importance of
aftercare and
maintenance
procedure of
caregiving
tools,
equipment
and
paraphernalia

14
 What I Can Do

Task 1: Bring any tools, equipment and paraphernalia used in caregiving which
you can find in your home. Then each one will demonstrate the proper
ways of cleaning, caring and storing the tools, equipment and
paraphernalia. Bring at least 5 items.

Rubric for Scoring

CRITERIA SCORE

Has demonstrated the proper way of cleaning, caring for and 10

storing 5 tools, equipment, and paraphernalia

Has demonstrated the proper way of cleaning, caring for and 7

storing 4 tools, equipment, and paraphernalia

Has demonstrated the proper way of cleaning, caring for and 5

storing 3 tools, equipment, and paraphernalia

Has demonstrated the proper way of cleaning, caring for and 3

storing 2 tools, equipment, and paraphernalia

Has demonstrated the proper way of cleaning, caring for and 1

storing 1 tools, equipment, and paraphernalia

Task 2: Assuming that you are a caregiver, your team leader asks you to craft a
Standard Operating Procedure (SOP) in cleaning and maintenance of
caregiving tools, equipment and paraphernalia. Express your detailed SOP
with step-by-step process.
Task 3: Assuming that you are a caregiver, you wanted to execute a smooth
routine maintenance and checking of the caregiving tools, equipment and
paraphernalia. By that, you are going to make a Checklist Tool for the
inspection of the tools, equipment and paraphernalia.

15
 Rubrics for Scoring

Above Meet Needs No

Exemplary
Expectation Expectation Improvement Output
5
4 3 2 1

The output
The output presented The output
The output
presented was was
presented No
Organization was organized but disorganized
was well output.
excellently with minimal and very hard
organized.
organized. flaws on its to follow.
organization.

All content There was

There are a lot
All content was irrelevant No
Content of irrelevant
was relevant somehow information output.
information.
relevant presented.

With 5 With 6-10

No obvious More than 10
obvious obvious
errors obvious errors
errors in errors in
grammar, in grammar, No
Mechanics grammar, grammar,
punctuation, punctuation, output.
punctuation, punctuation,
and and
and and
capitalization capitalization.
capitalization capitalization

Not all
Most of the sources used
All of the Most of the sources are in the
sources used sources used used in the presentation
No
in the in the presentation were
Sources sources
presentation presentation with minimal presented,
cited.
are well are well error in with evident
documented documented citation/refer errors in
encing. citation and
referencing

16
 Assessment

True or False. Write TRUE if the statement is correct and write FALSE if the
statement is incorrect.

1. Electrical devices should be immersed in a hot soapy water to prevent from

getting damaged.
2. Turn off and unplug electrical devices before cleaning.
3. A toothpaste is as helpful as the vinegar in cleaning a flat iron’s soleplate.
4. Soaking the sphygmomanometer in a warm soapy water will prevent the
spread of contaminants.
5. Hand sanitizer is a good cleaning agent for stethoscopes.
6. Dissembling the blender will thoroughly clean the gasket seal and blade.
7. Keeping the thermometer clean after each use will ensure the prevention of
germ transfer from one person to another.
8. An airpot’s outside surface is best cleaned with a damp cloth with mild
detergent.
9. Cleaning the refrigerator with a bleach is the most effective way to get rid of
the lingering dirt.
10.A kitchen shear/scissor that needs sharpening should be brought to a
professional.
11.It is best to air dry the caregiving tools and equipment after it has cleaned.
12.Stethoscopes are high risk of contamination as it is used frequently in
contact directly with patients.
13.Use damp cloth in cleaning the legs and under the board area of the ironing
board.
14. Directly dip down the flat iron sole plate into a warm water to remove dirt
and gunk.
15.Regular cleaning of caregiving tools, paraphernalia, and equipment will keep
its intact functionality.

17
 Additional Activities

Activity

Visit a healthcare facility near you (e.g. Barangay health unit, rural health
Unit, City Health Unit, Community Hospital, Private Clinic, Private or Public
Hospital). Ask permission to the head of the facility and explain the purpose of your
visit. Arrange this activity with your teacher for proper communication.
1. List down the tools, equipment and paraphernalia they have with their
corresponding aftercare procedures as per their SOP.
2. Do they have procedures that are not included in this module?
3. Present through a PPT/ video presentation in front of the class those
tools, equipment and paraphernalia together with their aftercare and
storing procedures (those which are not included in this module only).

Rubrics for Scoring

Above Meet Needs No
Exemplary
Expectation Expectation Improvement Output
5
4 3 2 1
The output
presented The output
The output The output
was was
presented was presented was No
Organization organized but disorganized
excellently well output.
with minimal and very hard
organized. organized.
flaws on its to follow.
organization.

There was
All content There are a lot
All content irrelevant No
Content was somehow of irrelevant
was relevant information output
relevant information.
presented.

With 6-10
No obvious With 5 More than 10
obvious
errors obvious errors obvious errors
errors in
grammar, in grammar, in grammar, No
Mechanics grammar,
punctuation, punctuation, punctuation, output
punctuation,
and and and
and
capitalization. capitalization. capitalization.
capitalization

Text/Graphics All Text/Images/ Some Text/Images/ No

/ text/images/s Sound/Video Text/Images/ Sound/Video output
ound/videocli clips are Sound/Video clips are
Multimedia ps are appropriate clips are cluttered and

18
 appropriate but somewhat inappropriate unpleasant to
and pleasant cluttered. Still and little bit the eyes.
to the eye. pleasant to cluttered.
the eyes. But still
pleasant to
the eyes.

Not all
Most of the sources used
All of the Most of the sources are in the
sources used sources used used in the presentation
No
in the in the presentation were
Sources sources
presentation presentation with minimal presented,
cited.
are well are well error in with evident
documented documented citation/refer errors in
encing. citation and
referencing

19
What I Know What's More Assessment
Activity 1 False
20
False
True Bleach True
True Cotton swabs True
False Household oil False
False Mitt False
True Thermometer True
True Hand sanitizer True
True Cuff True
False Sponge False
True Motor base True
True Microfiber cloth True
True True
True Activity 4 True
False Blender False
True 1 True
5
4
2
3
Vacuum Refrigerator
Cleaner 1
6 2
5 3
4 4
1
2
3
Sphygmomanometer
5
2
1
3
4
Answer Key
References

Aguirre, S. (2019, August 04). How to Clean a Blender Step-by-Step. Retrieved on

April 27, 2020 at https://www.thespruce.com/clean-a-blender-1900623

Blake, I. (2017, July 18). How to Clean an Air Pot. Retrieved on April 27, 2020 at
https://www.hunker.com/13422075/how-to-clean-an-air-potFrost,S. (2017,
December 21). How to clean a thermometer. Retrieved on April 26,
2020 at

Durand, Faith. (2019, September 4) How to Clean a blender in 30 seconds.

Retrieved on April 26, 2020 at https://www.thekitchn.com/how-to-clean-a-
blender- in30- seconds-without-taking-it-apart-first-cleaning-lessons-from-the
kitchn-200776

Forschen, S. (2019 September 26) How to Disinfect A Blood Pressure Cuff.

Retrieved on April 26, 2020 at https://www.wikihow.com/Disinfect-a-Blood-
Pressure- Cuff Garrity, A. (2020, January 21). How to Clean a Microwave
Quickly and Easily, According to a Cleaning Expert Retrieved on April 27, 2020 at

https://www.goodhousekeeping.com/home/cleaning/tips/a17694/springcl
eanin g-microwave-grime/

Matsuo, M., Oie, S., & Furukawa, H. (2013). Contamination of blood pressure cuffs
by methicillin-resistant Staphylococcus aureus and preventive measures.
Irish journal of medical science, 182(4), 707–709.
https://doi.org/10.1007/s11845- 013-0961-7

Parker, L. (2019, March 14). How to Clean an Iron: Keep Your Clothes Wrinkle-
Free. Retrieve on April 27, 2020 at https://www.handy.com/blog/tips/how-to-
clean-an-iron
Risteen, R., et al. (2018, July 27) Disinfection of Blood Pressure Cuffs and
Electrocardiographic Telemetry Leads With 0.5% Hydrogen Peroxide Wipes.
(4):322-327. doi: 10.4037/ajcc2018743.

Rodriguez, M. (2014, July 27). Proper Storage of Tools and Equipments.

Retrieved on April 24, 2020 at https://prezi.com/gpvmznv63u_n/proper-
storage-of-tools-and-equipments/

WikiHowStaff. (2020, March 24). How to disinfect a thermometer. Retrieved on

April 26, 2020 at https://www.wikihow.life/Disinfect-a-Thermometer

https://www.cleanipedia.com/ph/laundry/how-to-clean-your-washing-
machine.html

https://www.merrymaids.com/cleaning-tips/diy/how-to-clean-a-vacuum-cleaner/
https://www.kidspot.com.au/lifestyle/home/home-solutions/how-to-clean-your-
food-processor/news-story/732c3779d86e35d645caec9506bbddd0

https://www.thekitchn.com/how-to-clean- thetoastercleaning-lessons-from-the-
kitchn-74452

21
https://www.cleanipedia.com/ae/en/kitchen-cleaning/how-should-i-clean-my-
refrigerator.html

https://www.cleanipedia.com/in/en/floor-and-surface-cleaning/clean-maintain-
ironing-board.html

https://www.worksafe.qld.gov.au/injury-prevention-safety/electricity/tools-
andequipment

https://www.ihsa.ca/resources/tool_equip_maintenance.aspx

http://www.fao.org/3/W7295E/w7295e04.htm

https://www.3mphilippines.com.ph/3M/en_PH/littmann-stethoscopes-
ph/mystethoscope/using-your-stethoscope/care/

/https://www.workingmother.com/momlife/13683392/how-to-clean-a-
thermometer/

Image References
https://live.staticflickr.com/3722/10668630046_53eca2c5eb_b.jpg

https://upload.wikimedia.org/wikipedia/commons/thumb/9/93/Stethoscope.svg/
2000px-Stethoscope.svg.png

https://upload.wikimedia.org/wikipedia/commons/b/b9/%E1%83%94%E1%83%9A
%E1%83%94%E1%83%A5%E1%83%A2%E1%83%A0%E1%83%9D%E1%83%9C
%E1%83%A3%E1%83%9A%E1%83%98_
%E1%83%97%E1%83%94%E1%83%A0%E1%83%9B%E1%83%9D%E1%83%9B
%E1%83%94%E1%83%A2%E1%83%A0%E1%83%98.jpg

https://p1.pxfuel.com/preview/165/435/703/blender-mixer-juicer-food-processor-
kitchen-food.jp

https://live.staticflickr.com/7270/7437169786_e5668778c3_b.jpg

https://cdn.pixabay.com/photo/2018/04/13/09/11/coffee-dispenser-
3315998_960_720.jpg

https://upload.wikimedia.org/wikipedia/commons/d/d1/Food_Processor_2.jpg

https://live.staticflickr.com/8729/17035046115_c47a75d742_b.jpg

https://c1.staticflickr.com/1/13/16366498_66b14bc085_z.jpg?zz=1

https://upload.wikimedia.org/wikipedia/commons/thumb/f/fb/Gray_vacuum_clea
ner.svg/680px-Gray_vacuum_cleaner.svg.png

22
For inquiries or feedback, please write or call:

Department of Education – (Bureau/Office)

(Office Address)

Telefax:

Email Address:

23