HOPE 3

Health Optimizing Physical Education (HOPE 3) – Grade 12

Quarter 1 – Module 6: Applying Principle of Exercise
First Edition, 2020

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Published by the Department of Education - Schools Division of Pasig City

Development Team of the Self-Learning Module

Writer: Alfredo V. Villanueva III
Editor: Christian Bjorn R. Cunanan
Reviewers: Dr. Norlyn Conde, Cerina V. Galoy (Technical)
Illustrator: Christian Bjorn R. Cunanan
Layout Artist: Ava Moyra L. Regilme
Management Team: Ma. Evalou Concepcion A. Agustin
OIC-Schools Division Superintendent
Aurelio G. Alfonso EdD
OIC-Assistant Schools Division Superintendent
Victor M. Javeña EdD
Chief, School Governance and Operations Division and
OIC-Chief, Curriculum Implementation Division

Education Program Supervisors

Librada L. Agon EdD (EPP/TLE/TVL/TVE)

Liza A. Alvarez (Science/STEM/SSP)
Bernard R. Balitao (AP/HUMSS)
Joselito E. Calios (English/SPFL/GAS)
Norlyn D. Conde EdD (MAPEH/SPA/SPS/HOPE/A&D/Sports)
Wilma Q. Del Rosario (LRMS/ADM)
Ma. Teresita E. Herrera EdD (Filipino/GAS/Piling Larang)
Perlita M. Ignacio PhD (EsP)
Dulce O. Santos PhD (Kindergarten/MTB-MLE)
Teresita P. Tagulao EdD (Mathematics/ABM)

Printed in the Philippines by Department of Education – Schools Division of

Pasig City
 HOPE 3
Quarter 1
Self-Learning Module 6
Applying Principle of Exercise

Introductory Message
 For the Facilitator:

Welcome to the Health Optimizing Physical Education (HOPE 3) Self-

Learning Module 6 on Applying Principle in Exercise!

This Self-Learning Module was collaboratively designed, developed, and

reviewed by educators from the Schools Division Office of Pasig City headed by its
Officer-in-Charge Schools Division Superintendent, Ma. Evalou Concepcion A.
Agustin, in partnership with the City Government of Pasig through its mayor,
Honorable Victor Ma. Regis N. Sotto. The writers utilized the standards set by the K
to 12 Curriculum using the Most Essential Learning Competencies (MELC) in
developing this instructional resource.

This learning material hopes to engage the learners in guided and

independent learning activities at their own pace and time. Further, this also aims
to help learners acquire the needed 21st-century skills especially the 5 Cs, namely:
Communication, Collaboration, Creativity, Critical Thinking, and Character while
taking into consideration their needs and circumstances.

In addition to the material in the main text, you will also see this box in the
body of the module:

Notes to the Teacher

This contains helpful tips or strategies
that will help you in guiding the learners.

As a facilitator, you are expected to orient the learners on how to use this
module. You also need to keep track of the learners' progress while allowing them
to manage their learning. Moreover, you are expected to encourage and assist the
learners as they do the tasks included in the module.

For the Learner:

 Welcome to the Health Optimizing Physical Education 3 (HOPE) Self-
Learning Module 6 on Applying Principle in Exercise!

This module was designed to provide you with fun and meaningful
opportunities for guided and independent learning at your own pace and time. You
will be enabled to process the contents of the learning material while being an
active learner.

This module has the following parts and corresponding icons:

Expectations - This points to the set of knowledge and skills

that you will learn after completing the module.

Pretest - This measures your prior knowledge about the lesson

at hand.

Recap - This part of the module provides a review of concepts

and skills that you already know about a previous lesson.

Lesson - This section discusses the topic in the module. 

Activities - This is a set of activities that you need to perform.

Wrap-Up - This section summarizes the concepts and

application of the lesson.

Valuing - This part integrates a desirable moral value in the

lesson.

Posttest - This measures how much you have learned from the
entire module.

EXPECTATIONS
Most Essentials Learning Competencies:

Set FITT goals based on training principles to achieve and/or maintain HRF.

Specific Objectives:
At the end of the module, learners will able be to:
1. discuss the principles of physical training and its purpose.
2. demonstrate their basic understanding of the Principle of Exercise by
designing their dance fitness program.
3. explain how important it is that we need to design our Exercise Program.

PRE–TEST

Direction: Read and analyze the questions given below. Write your
answer in a given space.

1. What is the percentage of an Aerobic Training threshold?

a. 50-60% b. 60-80% c. 80-90%
2. What is specificity in an exercise program?
___________________________________________________________
___________________________________________________________

3. To prevent boredom, one needs to consider this______ in designing its

fitness program.
a. Specificity b. Overload c. Variety
4. What is the importance of warm-up?
___________________________________________________________
___________________________________________________________
5. Principle of Exercise that says, use it or lose it.
a. Variety c. Overload c. Reversibility

RECAP
Multiple Choice: Choose the letter of the correct answer.

1. The F.I.T.T. Principle... 

 a. Fast - Improvement - Training – Tips
b. Fitness - Is - Too - Tough
c. Fitness - Impact - Training - Target
d. Frequency - Intensity - Time - Type
2. How long do you exercise?
a. Frequency b. Time c. Intensity d. Type
3. How hard do you exercise?
a. Frequency b. Time c. Intensity d. Type
4. How often do you exercise?
a. Frequency b. Time c. Intensity d. Type
5. The kind of exercises that you do to achieve the results you want.
a. Frequency b. Time c. Intensity d. Type

LESSON

Purpose of Training principle

1. Training sessions are tailored to specific requirements. For us to see the
results we want to achieve for our bodies, we have to set and create
programs that suit our needs.
2. Training at the right workload. A person’s capacity differs from one another.
The initial workload should be based on one’s capacity and need. One must
consider each one has a different level of workload capacity. Having a proper
workload in the initial stage of the program prevents injury.
3. The rest period is timed. Many don’t realize that resting is as important as
doing the workout. Proper rest intervals help the muscle relax, grow, and
develop. Too much rest will not be beneficial to the muscle.

Training Principles:
1. Progressive Overload- gradually increasing the exercise workload persons
undertake to see continuous improvements. Our body adapts quickly to the
loads (principle of adaptation) through the workout routine we perform.
 If the FIT (frequency, intensity, and time) is constant there will be no
improvements to happen. As they say, insanity is doing the same thing over
and over and expecting different results. Not applying the principle of
progression, no viable results will happen. To see different results, a person
must alter their workload.
2. Specificity –Train specifically to the energy system and skill requirements
needed by a person. Each one of us has a different reason to get fit.
Therefore, planning your fitness routine and program is important to have the
best results. One must put into consideration his capacity and the results he
wants to achieve. For example, if you want to lose weight, you must engage in
cardiovascular endurance exercises, if one’s wishes to improve his muscular
strength, he must engage himself in strength and resistance training. For
flexibility attending a yoga class will be beneficial. We have to be specific with
our goals and design our fitness program based on our needs.

3. Reversibility- the loss of adaptation gained during training because of a

prolonged break period. As they say, use it or you lose it. This happens when
there is a long resting period. Fitness is not constant it diminishes once you
don’t practice it. It has to be maintained. Inactivity for a longer period is the
reason reversibility happened. Physical injury, sickness, or even boredom
from engaging in an exercise is the main reason a person experience
reversibility.

4. Variety- to prevent boredom and keep a person engaged and motivated.

Ensure they are training holistically meaning every muscle group or fitness
compound is covered. Different muscle groups and energy systems are giving
a break. Physical Fitness should be holistic. Every inch of muscles and
different organ parts should be well maintained and a variety of exercise
regimens is needed to perform. There is not one exercise routine that
maintains holistically. Identifying specific exercises is a must. Variety is the
key point to a holistic approach to fitness.

Training threshold- the zones at which a person needed to train if they want to see
improvement and adaptation necessary to our energy system which means to train
at a different percentage of maximum heart rate to see improvements.
Training below your threshold which is normally for aerobics it should be 60-80%.
Training below the threshold, no sign of benefits from the exercise. Jogging and
other endurance training are as beneficial as aerobic training. For an anaerobic,
training should reach 80-90% of your heart rate. Training programs for speed and
power are considered aerobic routines like 50- meter sprints for speed.
Warm-up 20 minutes at the beginning of each session.

Phases of Warm-up
1. General warm up- it helps to increase heart rate, increase respiration and
prepare the muscle. By doing this, a person will be able to move faster and
more powerfully.
2. Specific warm up- persons perform a movement similar to those they have
to use in the session. (movement adaptation, movement conditioning, or
movement memory).
Cooldown- lowers areas of the body raised in the warm-up. It should lower the heart
rate, respiration, etc. This prevents injury and prepares the person for the next
session. It also prevents muscle soreness by removing the build-up of lactic acid
accumulated during the training. It delayed the onset of muscle soreness (DOM).

ACTIVITIES

Design for your Fitness program based on your Fitness Test Results. Applying the
Principle of Exercise and FITT Principle.
Example: Cardio Vascular (you failed to reach your healthy heart rate. You need to
design a cardiovascular exercise to improve this)
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Week Perform Perform Perform
1 Zumba at Zumba at Zumba at Period of
135mbps 135mbps. 135mbps Adaptation
. .
Week Perform Perform Perform Applying FITT
2 Zumba at Zumba at Zumba at Principle of
145pmbs 135mbps. 145pmbs Intensity and
Progression
Week Perform Perform Perform
3 Zumba at Zumba at Zumba at Period of
145pmbs 145pmbs 145pmbs Adaptation

Design more fitness programs to your fitness goal. Design your fitness program for
your muscular strength as well. Like your biceps, shoulder muscle, chest, legs, etc.
Applying FITT and Exercise principle. I’m sure it will be fun and exciting. Fitness is a
lifelong journey to have a healthy lifestyle make yours exciting and fun-filled. Enjoy.
 WRAP–UP

Let us have a summary of today’s lesson. Write your answer in a given space box
besides the word given on the left side.

PURPOSE

PROGRESSIVE
OVERLOAD

SPECIFICITY

REVERSIBILITY

VARIETY

TRAINING
THRESHOLDS

WARM-UP

COOLDOWN
 VALUING

1. How important that we need to design our Exercise Program.

______________________________________________________________
______________________________________________________________
______________________________________________________________
2. List down the things you can achieve if you are healthy and fit
______________________________________________________________
______________________________________________________________
____________________________________________________________
3. Reflect on how lucky we are not a victim of COVID-19 because we are
healthy.
_____________________________________________________________________
_____________________________________________________________________
_____________________________________________________________________
__________________________________________________________________

POST TEST

Direction: Answer with 1 or 2 sentences only.

1. When do we experience DOM?
______________________________________________________________
______________________________________________________________
2. What are the three ways to increase progressive overload?
______________________________________________________________
______________________________________________________________
3. Why do we need to consider specificity in designing your fitness program?
______________________________________________________________
______________________________________________________________
4. What is the difference between warm-up from cool down?
______________________________________________________________
______________________________________________________________
5. What is the importance of variety in your exercise program?
______________________________________________________________
______________________________________________________________

References

1. Porto, Vargas, and Collado, FITNESS FOR LIFE; HOPE Series for Senior
High School, C&E Publishing Inc.,2006, Quezon City, Metro Manila.
2. Corbin, Welk, Linsey and Corbin, CONCEPT OF PHYSICAL FITNESS
(Active Lifestyles for Wellness) 11th Ed., McGraw Hill 2003, New York
3. HSC PDHPE: Principles of training