Physical Education 10 Quarter 2 Module 1: Walking and Running Program

Physical Education Quarter 2 – Module1: Walking and Running Program

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Physical Education Quarter 2 – Module1: Walking and Running Program

[illustration: teacher and students reading, studying, and writing outdoors and at a desk, with a globe, a lamp, and a boy writing on paper]

CO_Q2_Physical Education10_Module1

Physical Education- Grade 10 Alternative Delivery Mode Quarter 2– Module1: Walking and Running Program 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 exploration of such work for profit. Such agency office may, among other things, impose as a condition the payment of royalties.

Borrowed materials (i.e. songs, stories, poems, pictures, photos, brand names, trademarks, etc.) included in this book are owned by their respective copyright holders. Every effort has been exerted to locale 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 Secretary: Leonor Magtolis Briones Undersecretary: Diosdado M. San Antonio

Printed in the Philippines by______________________________________

Department of Education- Region I Office Address: Flores St.,Catbangen, City of San Fernando, La Union Telefax: (072) 607-8137/(072) 682-2324 E-mail Address: region1@deped.gov.ph

Development Team of the Module
Writer:	Luz Miel V. Bumanglag
Editors:	Gene A. Reginaldo, Edwin C. Padasdao Ritchelle B. Dejolde
Reviewers:	Francis A. Domingo, Jenetrix T. Tumaneng, Editha T. Giron, Gina A. Amoyen, Antonio V. Laceste Jr, Evangeline A. Cabacungan, Lilibeth A. Daus, Delia Hufalar, Nelson A. Robiñol, Roseanne O. Cabrera
Illustrators:	Edison G. Bumanglag, Kenneth P. Tabios
Layout Artist:	Edison G. Bumanglag, Jannibal A. Lojero
Management Team:	Tolentino G. Aquino, Joann A. Corpuz, Arlene A. Niro, Mariecon G. Ramirez, Gina A. Amoyen, Arnel S. Bandiola, Editha T. Giron, Arthur M. Llaguno, Francis A. Domingo, Gene A. Reginaldo

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Physical Education Quarter 2 – Module1: Walking and Running Program

Introductory Message

This Self Learning Module is prepared so that you, our dear learners, can continue your studies and learn while at home. Activities, questions, directions, exercises, and discussions are carefully stated for you to understand each lesson with ease.

The SLM is composed of different parts. Each part shall guide you step-by-step as you discover and understand the lesson prepared for you.

Pretest is provided to measure your prior knowledge on the lesson. This will show you if you need to proceed in completing this module or if you need to ask your facilitator or your teacher’s assistance for better understanding of the lesson. At the end of this module, you need to answer the posttest to self-check your learning. Answer Key is provided for all activities and tests. We trust that you will be honest in using them.

In addition to the material in the main text, Notes to the Teacher is also provided to our facilitators and parents for strategies and reminders on how they can best help you in your home-based learning.

Please use this module with care. Do not put unnecessary marks on any part of this SLM. Use a separate sheet of paper in answering the exercises and tests. Likewise, read the instructions carefully before performing each task.

If you have any question in using this SLM or any difficulty in answering the tasks in this module, do not hesitate to consult your teacher or facilitator.

Thank you.

[illustration: hand pressing a button inside a circle]

What I Need to Know

This module was specifically developed with you in mind. It is here to help you master the concepts, theories and applications for Physical Fitness. The scope of this module permits it to be used in many different learning situations. The language used recognizes the diverse vocabulary level of students. The lessons are arranged to follow the standard sequence of the course.

The module is divided into four lessons, namely:

• Week 1: Lesson 1 – Introduction to Walking Exercise
• Week 2: Lesson 2 – Walking Program
• Week 3: Lesson 3 – Introduction to Running Exercise
• Week 4: Lesson 4 – Running Program

After going through this module, you are expected to:

• assess physical activity, exercise and eating habits; PE10pf-IIah-39; and,
• engage in moderate to vigorous physical activities for at least 60 minutes a day in and out of school PE10PF-IIc-h45.

[illustration: hand holding a pencil inside a circle]

What I Know

Directions: Read the questions carefully and answer the following questions. Write your answer in your activity notebook.

1. How many minutes should you render in walking to improve or maintain your overall health?

   • A. 5 minutes
   • B. 10 minutes
   • C. 15 minutes
   • D. 30 minutes

2. You can enjoy walking exercise by following the statements below, except:

   • A. listen to music
   • B. have a goal to reach
   • C. eat heavy food before you exercise
   • D. walk with a friend or family member

3. The following skills can be improved if you have a regular walking exercise, except:

   • A. speed
   • B. cardiovascular endurance
   • C. muscle strength
   • D. agility

4. What is the best reason why you have to take a medical check-up before engaging in any fitness program?

   • A. because your age matters
   • B. because you have to take medicine before taking exercise
   • C. because having an exercise sometimes is not good to our health
   • D. because it might cause a huge implication if you have existing illness

5. What is the best definition of brisk walking?

   • A. fast paced walking
   • B. walking like you’re not in a hurry
   • C. walk in place
   • D. running fast

6. The following are injuries you can have when running, except:

   • A. strain
   • B. sprain
   • C. back injury
   • D. shin pains

7. What should you wear before taking a walk or run?

   • A. wear comfortable shoes and loose clothing
   • B. wear flat sandals and loose clothing
   • C. wear tight clothes and shoes
   • D. use branded shoes and shirts

8. Which of the following is not a benefit of warm-up exercise?

   • A. It returns the body to its resting level.
   • B. It reduces the risk of muscle and joint injury.
   • C. It prepares your body to a more demanding activity.
   • D. It helps the body to deliver oxygen to the exercising muscle group.

9. The following are benefits of walking or running, except:

   • A. It reduces stress.
   • B. It helps to lose weight.
   • C. It lowers blood pressure.
   • D. It builds muscle strength.

10. Joseph had a sprain while running, as a first aider, what should be your action?

    • A. Ice-compress the injured area.
    • B. Bring him to the doctor.
    • C. Get pain reliever medicine.
    • D. Do not touch him.

11. What is the best reason why we need proper hydration before, during, and after walking exercise?

    • A. to make you more active
    • B. to reduce
    • C. to maintain good posture of the body
    • D. to help address heat-related problems when you do exercise

12. Which of the following distance per hour will you render in walking to be considered as vigorous exercise?

    • A. 4.8 kilometers
    • B. 6.4 kilometers
    • C. 8 kilometers
    • D. 3 kilometers

13. The following are the good postures in walking to avoid injury, except:

    • A. walk tall with your head up
    • B. stomach slightly tight
    • C. shoulders relaxed
    • D. face sideways

14. Gina wants to have a walking exercise before going to her work at the 4th floor in their building, but she doesn’t have a lot of time. What can you suggest to her?

    • A. have a lot of rest
    • B. do it at her available time
    • C. take the stairs when going to work
    • D. have an exercise during weekend only

15. A slow run that helps you recover from a fast-paced run is called ______.

    • A. Fartlek
    • B. Tempo Run
    • C. Recovery Run
    • D. Progression Run

Lesson 1 Introduction to Walking

[illustration: girl in a white shirt and green pants with a ponytail, speaking beside a speech bubble]

Good day! Do you think you are physically active? What can you say about your daily activities? Let’s see! Get ready for a new journey.

llustrated by Edison G. Bumanglag

What’s In

[illustration: hand holding a puzzle piece inside a circle]

Activity 1: True or False

Let’s see if you still remember your lesson about yoga. Answer the following questions in your activity notebook.

Directions: Read the following statements about yoga. Write True if the statement is correct and False if not.

_____________1. Yoga originated in Japan.

_____________2. Yoga builds strength and improves flexibility.

_____________3. Regular practice of yoga can help lose weight only.

_____________4. Yoga is a form of exercise.

_____________5. Meditating and practicing yoga can reduce pain.

_____________6. When you plan to practice yoga, it is better to eat protein-rich food in the morning, at least 45 minutes before you execute it.

_____________7. Hatha and Vinyasa can improve balance only.

_____________8. Yoga is hard and scary.

_____________9. You have to be really flexible when you practice yoga.

_____________10. Ashianga is good for cleansing the body.

What’s New

What physical activities do you usually do? What sports were you involved in? Do you enjoy it? Read the checklist below, put a check (√) in the appropriate column. Then answer the following questions in your activity notebook.

Are you into?	No	Yes
Walking
Jogging
Zumba exercise
Yoga exercise
Badminton playing
Aerobics exercise
Basketball playing
Strength training
Malling
Hiking

1. What can you say about your different physical activities?
2. What influences your choice of physical activity?
3. How do you benefit from engaging in these activities?

Your physical activities will tell how active and healthy you are. Are you ready for your next journey on physical fitness? Walking and Running Program will be fun for you. Good luck!

What Is It

Walking as an Exercise

Walking exercises have a lot of benefits to each individual. A study in 2014 found that people who are suffering from chronic diseases, such as heart disease, diabetes, breast cancer, and the like were “half as likely to die during a one-year period” when they often engage in walking compared to those who rarely hit the streets. Another study on more than 50,000 adults who walked regularly at a quick paced were about 20 percent less likely to die, 24 percent of which were less likely to die from heart disease.

Walking is generally considered as a moderate physical activity but it is effective in promoting metabolic fitness and overall health. You can burn 100 calories

per mile. It varies depending on the individual, speed, terrain, etc. Yoga exercises on the other hand, increase respiratory efficiency and improve posture and balance.

In choosing shoes during walking exercise, you should consider the following:

• ✓ low heels
• ✓ flexible sole
• ✓ lightweight and breathable fabric
• ✓ great fit

Brisk walking is defined as walking continuously at a fast speed. It is one of the easiest and most effective cardio workouts. You do it indoors or outdoors without any special equipment. Some well-researched benefits of brisk walking include: weight loss, improved cardiovascular health, lower blood pressure and blood sugar, and improved mental health.

Shin pains are very common for new walkers. It can also be a problem when increasing speed or distance. To avoid aching shin, increase speed and distance gradually; wear good, flexible, walking shoes with low heels; perform ankle circles; and toe points before and after your walk.

To have a successful walking exercise, you should eat something high in carbohydrates, whole grain cereal, whole wheat bread, and banana. Avoid fatty and heavy meal that might upset you stomach. You should also bring water to drink during and after the walk.

Walking at least 5 kilometers an hour counts as moderate exercise while 8 kilometers is considered as vigorous exercise. Healthy people should try 10,000 steps per day to improve their health.

Walking has many benefits. Among these are:

1. Helps in weight management
2. It’s accessible to everyone
3. Doesn’t require special equipment
4. One of the easiest ways to get more active
5. Reduces symptoms of depression and anxiety
6. A low impact exercise
7. Lowers low-density lipoprotein (LDL) cholesterol (the “bad” cholesterol)
8. Raises high-density lipoprotein (HDL) cholesterol (the “good” cholesterol)
9. Lowers blood pressure
10. Reduces the risk of some cancers
11. Helps reduce risk and/or aids with the management of type 2 diabetes
12. Improves mood
13. Helps maintain strong bones
14. Reduces the risk of heart attack
15. Less likely to lead to injuries
16. Reduces stress
17. Reduces the risk of heart disease
18. It’s free and you save money
19. Builds aerobic fitness
20. Helps maintain lean muscle tissue

Walking can provide you the same benefits as a running program. General health benefits are acquired from walking. For cardiovascular benefits, the key is walking fast enough to get your heart rate up. But running burns nearly double the

number of calories as walking. If your goal is to lose weight, you can add running into your walking exercises.

Additional Activities

Directions: Fill in the spaces of how much time is spent doing these activities then answer the following questions in your activity notebook.

Weekly Activity Log

Activities	Sun	Mon	Tue	Wed	Thu	Fri	Sat
Studying
Doing household chores
Watching TV
Using Smartphone or computer
Others:
Free time

• How long do you spend on activities where you move a lot? How about activities that require stationary movements or minimal actions?
• When are the best times and days for you to be more active?
• What is your favorite activity during the day? Do you find it healthy? Explain.

Lesson 2 Walking Program

What’s In

Walking as an exercise gives a lot of benefits in the body. It raises your heart rate to a moderate intensity level. It’s also good for cardiovascular development. Brisk walking has a higher impact of losing weight through consistent and continuous diet. But before you will have your walking and running exercises, it is necessary to warm up before and cool down after each physical activity.

Warm-up exercises are important in performing physical activities. They elevate the body’s temperature to prepare the muscles for any succeeding strenuous activity. Through warm up, your muscles will provide enough blood and oxygen supply so that they will contract more efficiently. You might have physical injuries if you proceed to vigorous activities without warming up.

Cool-down exercises, too, are important. They gradually lower blood pressure and muscle stress due to strenuous strength and endurance training. Cooling down relaxes your muscles and smoothens the flow of blood around the body to prevent dizziness caused by inadequate blood and oxygen supply to the brain. You have a successful cool down when your sweat stops and heart rate drops down to less than 100 beats per minute.

Let’s see if you still remember your past lessons.

Activity 1: Arrange Me

Directions: Identify the warm up exercises shown in the pictures below. Arrange the scrambled word. Write down your answer in your activity notebook.

1. NCKE- TSERTHC
   [photo: man stretching his neck, one hand on his head]
2. CEPRIT- CHTREST
   [photo: person stretching the chest with arms behind the head]
3. FCAL- TRSTECH
   [photo: woman stretching the calf against a wall]
4. NEKE NDBE
   [photo: two women performing knee bends with arms extended]
5. AUQRIDPCE STRCHET
   [photo: man stretching the quadriceps against a wall]

Warm-up Photo taken by Luz Miel V. Bumanglag

What’s More

Now that you already know the benefits of walking, you can start your walking program with your friends and family members. The walking program below will help you increase your stamina and will strengthen your heart. Are you ready for your walking program for one month? Accomplish the following activities and create a checklist in your activity notebook if you started it.

Directions: Perform the following walking program 5-6 days in a week to achieve tangible benefits. After which, answer the following reflective questions. Be reminded that you should have warm up exercises first then cool down after.

ATTENTION!

Before performing the prescribed activities on the next page, observe safety precautionary measures to prevent injuries.

• ✓ Wear appropriate attire
• ✓ Maintain focus
• ✓ Stay in a risk-free area
• ✓ Have a companion
• ✓ Hydrate as needed
• ✓ Be alert

	Warm-Up	Target Heart Rate Zone	Cool Down	Total Time
Week 1	Walk 5 min.	Walk briskly 5 min.	Walk 5 min.	15 min.
Week 2	Walk 5 min.	Walk briskly 7 min.	Walk 5 min.	17 min.
Week 3	Walk 5 min.	Walk briskly 9 min.	Walk 5 min.	19 min.
Week 4	Walk 5 min.	Walk briskly 11 min.	Walk 5 min.	21 min.

1. What did you notice about your heart rate? Do you think it’s important to check your heart rate after a walking activity?
2. What are the benefits of walking?
3. Is there any improvement to your health after accomplishing your walking program?

Do not forget to bring a stopwatch to check your pulse from time to time to see if you are exercising within your target heart rate. You can increase your brisk walking time every day 20-30 minutes. I encourage you to continue the routine even after the fourth week. Good luck with your fitness journey!

Additional Activities

As you accomplish your Walking Program, you may ask and encourage your friends or family members to exercise with you. It will also benefit them to be physically fit.

Directions: Fill out the table with your daily exercise and the person you want to be with.

	Walking Exercise	Friend/Family Member’s Name
Day 1
Day 2
Day 3

Lesson 3 Introduction to Running Exercise

[illustration: a girl with a ponytail gesturing toward a speech bubble]

Illustrated by Edison G. Bumanglag

Speech bubble text: “Walking is fun and good for your health. You do not need any equipment to execute it and it is not costly. Now, let us continue. Good luck!”

What’s In

Activity 1

Let’s test your knowledge!

Directions: Write True before each number if the statement is correct and False if it is incorrect. Write down your answers in your activity notebook.

1. Mass media affect the decision-making of individuals towards physical fitness activities.
2. Walking and running are effective activities to lose weight and maintain a healthy lifestyle.
3. Healthy lifestyle can be achieved through medicines.
4. Slimming pills are safe and advisable to use for all.
5. Involving oneself in an active lifestyle can reduce depression.
6. Household chores can be an alternative and effective way to maintain weight.
7. Having a healthy lifestyle is a good start to achieve our dreams.
8. Lifestyle is the way in which a person lives.
9. Risk factors are variables in your lifestyle that may lead to certain diseases.
10. Weight Management is the process of adopting long term lifestyle modification to maintain a healthy body weight on the basis of a person’s age, sex and height.
11. Depression decreases to 18% when you engage yourself in a weekly physical activity.
12. A healthy lifestyle is achieved only through proper diet.

[transcriber’s note: the first items below are the end of an earlier numbered list on this page; the printed page number is 13]

13. BMI is a rough measure of body composition that is useful for classifying the health risks of body weight.
14. A 50-Meter Run is an activity that is effective in losing unwanted fats in the body.
15. Brisk walking is a good exercise.

What’s New

[illustration: hand holding a sprouting plant in a circle]

Read the poem about Physical Fitness written by Bernard F. Asuncion in 2020 then answer the following questions in your notebook.

Physical Fitness

Physical fitness is vital,
To male and female, it is essential;
Requirement for better health,
Letting not the body ail.

Complete physical fitness
Aims to make human happy;
Because of the good effect,
Result, fruit, and corollary.

Early in the morning light,
Right exercise carries wellness;
Almighty God has ordered
To have a physical fitness.

1. How does exercise help one in reaching a lifetime fitness?
2. What is the importance of physical fitness as mentioned in the poem? Explain.
3. What are the things that you should do to be physically fit?

What Is It

[illustration: hand holding a magnifying glass in a circle]

A. Running as an Exercise

Running are cardio exercises that are very simple to do. This activity can help burn calories and can build strength, among other things.

Researchers have found that people who run at least 40 miles per week have healthier hearts than those who run 13 miles a week. Running also improves working memory and focus.

What do you usually do everyday? Do you attend fun run or run for a cause? Do you accomplish household chores? During your free time, do you go outside and play badminton or any sports activity? Do you like to walk, jog and run rather than riding a motorcycle when going somewhere near? Do you love to dance or have a yoga exercise? If yes, then you are really physically fit and far from any health risks. Physical fitness is being active. It can be as simple as choosing to go up and down through a lift or just walking your way through.

Running is a great way to get fit and feel better. After you started your walking program, you can start now running. You just have to be reminded of the do’s and don’ts in running and walking. Be inspired and stay on track. Are you ready? Let’s go!

B. Types of Runs

1. Recovery Run
   A slow run that helps you recover from a fast pace run. A longer run that is done to build muscle. When you do the recovery run you should be able to have a comfortable conversation
2. Base Run
   Short run at a normal pace not too long or too short.
3. Long Run
   Long slow run that’s anything from 1 – 2 hours. You should feel tired after the run.
4. Progression run
   Start slow then go to your race pace and then end slow again.
5. Fartlek
   It could be a mix of jogging and sprinting, but for beginners, it could be walking with jogging.
6. Hill Repeats
   Repeat short segments of hard uphill running. Increases your aerobic power.
7. Tempo Run
   Easy start and then time trial lactate threshold, then a cool down.
8. Sprints
   To run shorter distances at a faster than normal pace with multiple repeats during the workout.
9. Interval
   A mixture of low-moderate and high-intensity run.

C. Lifestyle and Risk Factors

Lifestyle is the way which an individual lives. It includes the typical patterns of the individual’s usual activities at home, school, work or community. It also covers the big details of his life like principles, priorities, financial management, even the smallest details of his habits like eating, sleeping, doing exercise, or anything related to his individual role.

Risk factors are variables in one’s lifestyle that may lead to certain ailments. Examples of these are genetics of heredity, age and physical composition which likely affect your lifestyle. Human activities and motion can also become risk factors such as sedentary lifestyle which causes obesity; smoking which causes lung malfunctions; alcohol intake which causes abnormal functioning of the nervous system; and imbalance diet which makes one more prone to underlying diseases and health risks.

On the other hand, some variables in one’s lifestyle can be modified in order to achieve a healthier lifestyle. Examples are nutrition, body mass, physical activities and other health-related habits. These, when carefully planned and imposed on a regular basis, will contribute to the well-being of an individual.

D. Frequency, Intensity, Time, and Type (FITT)

Frequency, Intensity, Time, and Type or FITT is a principle that will help you create a workout plan in reaching your fitness goals effectively. Frequency is how often you exercise. Intensity is how hard it is. Time is how long you exercise. And Type is what kind of exercise you choose. An example of FITT is shown below:

Frequency	Intensity	Time	Type
3-5 days a week	Moderate	15-25 minutes	Aerobics

The Intensity of physical activity has different forms that varies in each individual. The level of fitness can be moderate to vigorous. Moderate-intensity activities include brisk walking and bicycling. Vigorous-intensity activities produce large increases in breathing or heart rate, such as jogging, aerobic dance or bicycling uphill.

E. Weight Management

Weight Management is the process of adopting long term lifestyle modification in order to maintain a healthy body weight on the basis of a person’s age, sex and height.

Weight gain and weight loss are important in weight management and to health in general. A simple formula is shown here.

Term	Description
Weight Gain	➢ energy consumed is greater than energy expended ➢ more food intake but less physical exertion Example: Most of the time Sophia eats two cups of rice per meal then she watches TV the whole day.
Weight Loss	➢ energy consumed is less than energy expended ➢ more physical exertion but less food intake Example: Edward eats full meal everyday but he goes to the gym regularly.
Weight Maintenance	➢ energy consumed equals energy expended ➢ physical exertion is the same with food intake Example: Mr. Grande, a PE teacher, always has a full breakfast then goes for a walk everyday in going to school.

[transcriber’s note: the original table has no header row; the header “Term | Description” was added so the table has one header row]

F. Common Injuries during Walking and Running Exercises

Sprains- Injuries to ligaments, the tissues that connect bones to one another. [illustration: foot and ankle with a shaded area on the ankle]

Muscle strains- Injuries to muscles or tendons, the tissues that connect muscles to bones. [illustration: lower leg with a shaded area on the calf]

Tendinitis- Inflammation of a tendon, often due to overuse. [illustration: lower leg and heel with a shaded area near the heel]

ACL and meniscus tears of the knee- A rip in one of the ligaments that helps stabilize the knee or cartilage that cushions the knee joint. [illustration: leg with a shaded area at the knee]

Rotator cuff tears- Rips in the group of muscles and their tendons that hold the arm in the shoulder socket. [illustration: upper arm and shoulder with a shaded area at the shoulder]

Illustrated by Kenneth P. Tabios

What’s More

[illustration: hand stacking blocks in a circle]

Activity 2

Directions: Execute the following exercises in an open area. Start from number 1 to 5 then repeat at least 3 times or increase the time duration if possible. Bring stopwatch to monitor the time used. Put a check on the remarks column if it was already done.

Exercises	Time	Remarks
Progression run	2 minutes
Base run	1 minute
Tempo run	2 minutes
Fartlek	2 minutes
Recovery run	3 minutes

Additional Activities

[illustration: gears in a circle]

Activity 3

Directions: Create a weekly log applying FITT formula. An exercise that apply moderate to vigorous physical activities. An example is given below. Make a checklist if you already accomplished/executed it.

Moderate	Vigorous	Executed
Ex. Walking	Fast Cycling	√
1.
2.
3.
4.
5.

Lesson 4 Running Program

[illustration: girl in a white shirt and green pants with hand raised, speaking]

Did you have fun running? I guess you did! Surely, you had burnt a lot of calories this week. I hope you continue it to achieve your fitness goal. Keep running!

Illustrated by: Edison G. Bumanglag

What’s In

[illustration: hand holding a puzzle piece in a circle]

Activity 1:

Directions: Identify the meaning of column A match it to column B. Write down your answer in your activity notebook.

A	B
1. Lifestyle	a. inflammation of tendon
2. Physical Activities	b. principle that will help you create a workout plan
3. Weight Management	c. complex, coordinated process which involves the entire body
4. Walking Program	d. less physical activity, more food intake
5. Tendinitis	e. activities that help you lose weight
6. FITT	f. how a person lives
7. Running Exercise	g. a process of adopting long term goal to achieve healthy weight
8. Weight Gain	h. ligament injury
9. Running Program	i. regular walking exercise
10. Sprains	j. running exercise on a regular basis
	k. the amount of physical power that body uses

What’s More

[illustration: hand placing a block on a stack of blocks in a circle]

Now that you have learned the principles of a Running Program, you can now create your own daily plan. Accomplish following activities using your activity notebook.

Activity 2: Running Program

Directions: Create a daily Running Program for a month. An example is given as your guide. Fill up the spaces provided:

Before you execute your running program, do not forget to have your warm up and stretching exercises and cool down activity after each session.

Mon	Tue	Wed	Thu	Fri	Sat	Sun
Ex. Tempo Run-10 min.	Rest	Progression Run-5 min. Base Run-2min. Tempo Run-5 min.	Rest	Progression Run-5min. Fartlek-5min. Hill Repeats-5min.	Interval-8min. Sprints-2min. Tempo run-10min.	Rest
Week 1
Week 2
Week 3
Week 4

1. List down things that will motivate you in accomplishing your Running Program.
2. In performing the daily exercise plan, what do you think will be the difficulties or limitations you will meet? Explain.
3. Do you think you can make it? Why or why not?

Activity 3: Walker to Runner

Directions: Make a checklist in your activity notebook. Create a running program habit for at least 3-4 times a week. A sample checklist is given below. Before you proceed with your running program, perform the following warm up and cool down exercises before and after the given activities:

	Warm Up	Target HR Zone	Cool Down	Total Time
Week 1	Walk 5 min., then stretch	Fartlek-2 min. Progression run-4 min. Recovery run-4 min.	Walk 3 min. then stretch 2 min.	20 min.
Week 2	Walk 5 min., then stretch	Tempo Run-5 min. Sprints-2 min. Recovery run-5 min.	Walk 3 min. then stretch 2 min.	22 min.
Week 3	Walk 5 min., then stretch	Hill Repeats-3 min. Tempo run-7min. Recovery Run-6 min.	Walk 3 min. then stretch 2 min.	26 min.
Week 4	Walk 5 min., then stretch	Tempo Run-7 min. Hill Repeats-5 min. Recovery run-8 min.	Walk 3 min. then stretch 2 min.	30 min.

Checklist in Running Program

Week 1	Exercises	Accomplished	Not Accomplished
Day 1	✓ Fartlek-2min. ✓ Progression run-4min. ✓ Recovery run-4 min.
Day 2
Day 3
Day 4

Don’t forget to bring your stopwatch to check on your pulse rate and to determine if you are exercising with your target heart rate. Gradually, you may increase your jogging/ running time from 20-30 minutes or more, three to four times a week. You may continue this program even after the fourth week to achieve your physical fitness goal.

What I Have Learned

[illustration: light bulb in a circle]

Now, it’s time to write down your knowledge of this module. Follow the instructions below.

Fill Me

Directions: Fill up the missing word in each blank that corresponds to your knowledge. Write down your answer in your activity notebook.

Being active will help you become _____. Participating in physical activities will enhance your _____ and improve your _____. Walking and running program has many benefits like _____, _____, _____, _____, _____. I can management my weight by _____ and _____. If I involve myself in walking and running exercises, I believe I will improve my _____ and may eventually help me in influencing my _____ to improve their fitness too.

What I Can Do

As an individual, you have to be physically active in order to have a healthy life. Furthermore, you should influence people around you in living a healthy lifestyle so that they can enjoy a healthier life too.

Directions: Create a sentence using the words given below to achieve a healthier lifestyle together with your family, friends and community. Write your answer in your activity notebook.

Engage	Enhance	Involve	Improve	Exhibit

Assessment

Directions: Answer the following questions. Use a separate sheet for your answers.

1. A desirable level of fitness can be achieved by at least how many 20-30 minutes of walking per week?

   • A. 3
   • B. 4
   • C. 5
   • D. 6

2. A long slow run taken from 1 – 2 hours.

   • A. Tempo Run
   • B. Long Run
   • C. Hell Repeats
   • D. Progression Run

3. What will be improved by doing continuous running?

   • A. Flexibility
   • B. Muscular strength
   • C. Muscular endurance
   • D. Cardiorespiratory endurance

4. Running in an uphill is called _______?

   • A. Fartlek
   • B. Hill Repeats
   • C. Long Run
   • D. Base Run

5. Which of the following is not a positive outcome in a walking program?

   • A. relieved stress
   • B. enhanced self-esteem
   • C. increased risk of hypertension
   • D. improved physical appearance

6. Shin pains are referred to______________________.

   • A. sprains
   • B. back injury
   • C. leg pain and swelling
   • D. knee tightness and pain

7. Which of the following is not a fitness benefit of walking exercise?

   • A. reduces stress
   • B. enhances cardiovascular strength
   • C. reduces risk of heart attack
   • D. improves agility

8. Participation in active recreation is everyone’s responsibility. Which of the following is the best reason for this?

   • A. To have a healthy lifestyle.
   • B. To maintain an ideal body weight.
   • C. To keep a physically fit and healthy body.
   • D. To have fun, enjoyment and socialization.

9. While jogging, you accidentally fell down and got a sprain. What should you do first?

   • A. Lie down.
   • B. Apply cold compress.
   • C. Take ibuprofen.
   • D. Go to the doctor immediately.

10. Walking, running and Zumba exercises will give you the following benefits, except:

    • A. It boosts your heart’s health.
    • B. It makes you moody.
    • C. It helps you de-stress.
    • D. It burns calories.

11. Which of the following best describes brisk walking?

    • A. running fast
    • B. walking in relax mode
    • C. walking on a quick pace
    • D. running with walking

12. The following are examples of moderate to vigorous exercises, except

    • A. slow walking to fast walking
    • B. walking to jogging
    • C. biking to weight lifting
    • D. stretching to playing basketball

13. Which of the following will not improve your personal fitness program?

    • A. exercising at moderate intensities
    • B. starting slowly
    • C. engaging in high-impact, weight-bearing activities
    • D. making your program convenient

14. The following are importance and benefits of warm-up exercises, except

    • A. It will increase your temperature.
    • B. It will prevent risk of injuries.
    • C. It will increase range of motion.
    • D. It will lower blood pressure.

15. In running exercise, what fitness component is mostly required of you?

    • A. agility C. coordination
    • B. strength D. Cardiovascular endurance

Wrap Up

Walking exercises, as well as running, improve cardiovascular pulmonary fitness and help reduce risk of heart disease and stroke.

Now that you have learned the concept of physical fitness activity, try stating it in your own words, and share your learning to your family, friends and community. This way, you can influence them to a healthier lifestyle.

Congratulations on completing this module. You are now ready for the next level program. Keep it up!

Answer Key

Assessment	Lesson 1 What’s New	Lesson 1 What’s In
1. A	1. True	(Here are some possible words associated with the word Lifestyle)
2. B	2. True	Active, activity, aerobics, athlete
3. D	3. False	Athletics, blood pressure, Discipline
4. D	4. False	Physical Fitness, Body, Cardio
5. A	5. True	Cooperation, Muscle, Obesity
6. C	6. True	Recovery, Shape Up, Fitness
7. D	7. True	Skill, Stress, Tone, Unhealthy
8. C	8. True	Vitamins
9. B	9. True
10. B	10. True
11. A	11. True
12. C	12. False
13. D	13. True
14. A	14. False
15. A	15. False

References

Book

Callo, L., et al (2015). Physical Education and Health 10: Learner’s Material

Website

Learning Resource Portal https://lrmds.deped.gov.ph/

UNICEF for every child www.unicef.org

Healthline www.healthline.com

“10 Tips to Prevent Injuries when you Exercise”. Harvard Health Publishing https://www.health.harvard.edu/pain/10-tips-to-prevent-injuries-when-you-exercise

Global Strategy on Diet, Physical Activity and Health. World Health Organization https://www.who.int/dietphysicalactivity/physical_activity_intensity/en/

“How to Start Running”. The New York Times https://www.nytimes.com/guides/well/how-to-start-running

“UNICEF: Many children and adolescents in the Philippines are not growing healthily”. UNICEF Philippines. 2009 https://www.unicef.org/philippines/press-releases/unicef-many-children-and-adolescents-philippines-are-not-growing-healthily

Most Filipinos Lack Exercise – study. Inquirer.net https://business.inquirer.net/223197/filipinos-lack-exercise/amp?fbclid=IwAR3IWvGF-dAN_GFHPUNTU_H4OX3G8V4zcfOmjUqpwkiDk9PMrZl8FZx7_g

Study: A 30-minute walk everyday can help you live longer, 2018 https://multisport.ph/2018/12/30-minute-walk-every-day-can-help-live-longer-study-says-klyde/

9 Types of Runs by Kyalami Running Club, 2019 http://www.kyalamirunningclub.co.za/2019/02/7-types-of-runs/

For inquiries or feedback, please write or call:

Department of Education – Bureau of Learning Resources (DepEd-BLR)

Ground Floor, Bonifacio Bldg., DepEd Complex Meralco Avenue, Pasig City, Philippines 1600

Telefax: (632) 8634-1072; 8634-1054; 8631-4985

Email Address: blr.lrqad@deped.gov.ph * blr.lrpd@deped.gov.ph