7

MAPEH
Quarter 1 – Module 2
MAPEH – Grade 7
Alternative Delivery Mode
Quarter 1 – Module 2
Music: Musical Elements of Music of Lowlands of Luzon
Arts: Functionality of Artifacts and Art Objects of Luzon
Physical Education: Exercise Program
Health: Healthy Habits for Holistic Health

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 the exploitation of such work for a profit. Such
agency or 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 module are owned by their respective copyright holders. Every
effort has been exerted to locate 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

Development Team of the Module

Writers: Belinda V. Dela Fuente , Marissa V. Noriega,
Herosan A. Dela Peña, Princess Joy M. Nazarita
Editors: Cleofe Culala, Perla Ragadio, Chinita S. Apostol,
Johannsen C. Yap, Leonardo P. Dagum Jr., Cristina F. Abanador
Reviewers: Wilhelmina L. Melegrito, Crispin D. Duka, Ma. Nimfa R. Gabertan
Illustrator: Mark Anthony D. Bungalso
Layout Artist:
Management Team: Jenilyn Rose B. Corpuz, CESO VI, SDS
Fredie V. Avendano, ASDS
Juan C. Obierna, CID Chief
Heidee F. Ferrer, EPS – LRMS
Crispin D. Duka, EPS – MAPEH

Printed in the Philippines by Schools Division Office Quezon City

Quezon City Local Government Unit

Department of Education: National Capital Region

Office Address: Nueva Ecija St. Bago Bantay, Quezon City

Telefax: 3456-0343
E-mail Address: [email protected]
 7

MAPEH
Quarter 1 – Module 2
Music: Musical Elements of Music of Lowlands of Luzon
Arts: Functionality of Artifacts and Art Objects of Luzon
Physical Education: Exercise Program
Health: Healthy Habits for Holistic Health
Introductory Message
For the facilitator:

Welcome to the MAPEH 7 Alternative Delivery Mode (ADM) Module on Musical

Elements of Music of Lowlands of Luzon; Functionality of Artifacts and Art Objects
of Luzon; Exercise Program and Healthy Habits for Holistic Health.

This module was collaboratively designed, developed, and reviewed by educators

both from public and private institutions to assist you, the teacher, or facilitator in
helping the learners meet the standards set by the K to 12 Curriculum while
overcoming their personal, social, and economic constraints in schooling.

This learning resource hopes to engage the learners in guided and independent
learning activities at their own pace and time. Furthermore, this also aims to help
learners acquire the needed 21st-century skills 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. Furthermore, you are expected to encourage and assist the learners
as they do the tasks included in the module.

For the learner:

Welcome to the MAPEH 7 Alternative Delivery Mode (ADM) Module on Musical

Elements of Music of Lowlands of Luzon; Functionality of Artifacts and Art Objects
of Luzon; Exercise Program and Healthy Habits for Holistic Health.

The hand is one of the most symbolized parts of the human body. It is often used to
depict skill, action, and purpose. Through our hands, we may learn, create, and
accomplish. Hence, the hand in this learning resource signifies that you as a learner
is capable and empowered to successfully achieve the relevant competencies and
skills at your own pace and time. Your academic success lies in your own hands!

ii
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 resource while being an active learner.

This module has the following parts and corresponding icons:

What I Need to Know This will give you an idea of the skills or
competencies you are expected to learn in the
module.

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
story, a song, a poem, a problem opener, an
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 or blank

sentences/paragraphs to be filled in to
process what you learned from the lesson.

What I Can Do This section provides an activity that will help

you transfer your new knowledge or skill in
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 to the
retention of learned concepts.

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 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.

We hope that through this material, you will experience meaningful learning and
gain a deep understanding of the relevant competencies. You can do it!

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 What I Need to Know

This module was designed and written with you in mind to help you master
the musical elements of Music of lowlands of Luzon and the functionality of
artifacts and Art objects of Luzon. Also, it will help you prepare an exercise
program and monitor periodically your progress towards the fitness goals.
Furthermore, it will help you practice healthy habits to achieve a healthier lifestyle.

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. But the
order in which you read them can be changed to correspond with the textbook you
are now using.

The module is divided into four lessons, namely:

• Lesson 1 – Musical Elements of Music of Lowlands of Luzon
• Lesson 2 – Functionality of Artifacts and Art Objects of Luzon
• Lesson 3 – Exercise Program
• Lesson 4 – Healthy Habits for Holistic Health

After going through this module, you are expected to:

1. Analyze the musical elements of some Lowland vocal and instrumental music
selections;
2. Reflects on or derive the mood, ideas or message emanating from
selected artifacts and art objects;
3. Appreciate the artifacts and art objects in terms of their uses and
their distinct use of art elements and principles.
4. Prepare an exercise program;
5. Perform exercise routines following protocols, guidelines, and principles.

6. Practice health habits to achieve holistic health.

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 What I Know

Choose the letter of the best answer. Write the chosen letter on a separate sheet of
paper.

MUSIC

1. What is a hymn that accompanies music observance and rituals?

a. Devotional music c. Liturgical Music
b. Instrumental Music d. Secular Music

2. A musical element that indicates how fast or slow the music should be played.
a. dynamics c. tempo
b. melody d. timbre

3. What is the Latin term for Lamb of God which is a part of a Catholic mass?
a. Credo c. Sanctus
b. Gloria d. Agnus De

4. This is a Philippine narrative of the Passion, Death, and Resurrection of Jesus

Christ.
a. Pasyon c. Dios te Salve
b. Salubong d. Santa Cruzan

5. An element of music that refers to the quality of sound or tone color.

a. dynamics c. tempo
b. melody d. timbre

ARTS

6. Anything made, used, or modified by humans. Examples include stone tools,

pottery vessels, metal objects such as weapons, and items of personal adornment
such as buttons, jewelry, and clothing.
a. Indigenous b. Artifacts c. Foreign d. Antique

7. Its primary function is to serve as a pocket or bag to hold matches or flint,

tobacco, pipes, betel nut, leaves, lime, etc.
a. Suklang b. Binali c. Burnay d. Bul’ul

8. The art of paper design to adapt to different cultural styles.

a. Paper Cutting b. Basketry c. Carving d. Tattooing

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9. It's used as a ceremonial box to contain offerings like Wild Singer, Tobacco
leaves, and lime for the thanksgiving Ritual of God Harvest and Wedding
Ceremonies
a. Bul’ul b. Suklang c. Binali d. Burnay

10. Organic material is found at an archaeological site that has an archaeological

significance.
a. Biofacts b. Artifacts c. Indigenous d. Antique

PHYSICAL EDUCATION

11. Which of the following items should be a priority to acquire if an individual

plans to execute his/her fitness program?
a. A daily/weekly record
b. A personal manager
c. A trainer
d. Expensive equipment

12. It refers to the number of exercise sessions per week.

a. Frequency c. Time
b. Intensity d. Type

13. Which of the following is the normal resting heart rate of children ages 11 to
17?
a. 10-50 beats per minute
b. 60-100 beats per minute
c. 110-150 beats per minute
d. 160-200 beats per minute

14. Which of the principle emphasized the importance of creating an individual-

specific fitness program based on your own fitness goals and motivation?
a. Individualization c. Progression
b. Overload d. Specificity

15. Which of the following is an example of aerobic exercise?

a. Jogging c. Weightlifting
b. Pilates d. Yoga

HEALTH

16. Why is sleep primarily important to proper growth and development?

a. It helps improve our memory.
b. It helps your bones and muscles strong.
c. It brings comfort to start living holistically.
d. It supports learning, memory, attention, cognition, and emotion
processing.

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17. The following are ways to improve your mental well-being EXCEPT:
a. Answering puzzles
b. Going on a trip
c. Reading books
d. Sleeping late

18. What is the best way to improve your moral-spiritual well-being?

a. Choose friends who share the same interest.
b. Get adequate rest and sleep
c. Show respect and affection for others
d. Spending quality time with your family and friends

19. Regular exercise is a good method of maintaining a healthy lifestyle. The

following statements describe the benefit we can get from exercising EXCEPT:
a. Increases the risk of developing several diseases.
b. Exercising with others offers an opportunity to socialize
c. Blocks negative thoughts or distract you from daily worries.
d. Exercise improves one’s health, keeps bones muscles, and joints stronger.

20. Which of the following is NOT a recommended part of a healthy diet?

a. rice b. meat c. fruits and vegetable d. high salt diet

Lesson
Musical Elements of Music
1 of Lowlands of Luzon

Music can be analyzed by considering a variety of its elements, or parts

(aspects, characteristics, features), individually or together. The elements of
music may be compared to the elements of art or design.

What’s In

Activity 1.1 Let’s Check!

Put a mark if the statement shows the characteristics of the music of the Lowlands
of Luzon and X if it is not.

_____ 1. Vocal music is performed by one or more singers with or without

instrumental accompaniment where singing provides the main focus.

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_____ 2. Instrumental is a recording without any vocals, although it might include
some inarticulate vocals.
_____ 3. Vocal and Instrumental are the characteristics of the music.

_____ 4. People of the Lowlands of Luzon express their feelings to others and their
environment through dance.

_____ 5. Music in the Lowlands of Luzon was highly influenced by Spaniards.

Notes to the Teacher

This lesson will analyze the musical elements of some Lowland vocal and
instrumental music selections.

What’s New

Activity 1.1 Let’s review!

1. Watch the following video excerpts:
Pasyon

https://www.youtube.com/watch?v=oNd89LS9UGA&list=PLI1_fSV5x2iO-
_Ypozhp2Jy-qh-vNgy0a

The Pangkat Kawayan https://www.youtube.com/watch?v=cjVxuR85TXQ

“Alay” performed during Flores de Mayo

https://www.youtube.com/watch?v=uKTSB3qQupg

Magtanim ay Di Biro https://www.youtube.com/watch?v=f8TgQ0aagls

2. Analyze the selected vocal and instrumental selections based on the

following:
a. How did you find the tempo? Was it fast, slow, or moderate? Why?
b. How did you find the melody? Was it high, low, or just the right
pitch for you?

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 c. Do you remember what meter is? Identify the meter of the song. Is
it duple or triple meter?
d. What can you say about the timbre of the song?
e. Did you hear the texture of the song? How did it sound like?

Rubric for the Film Viewing Activity

CATEGORY 4 3 2
Elements in Music The student can The student Student can
explain musical expresses some explain a few of
elements, styles, musical the musical
and support elements/styles elements/styles
opinions about and supports used in a given
music choices. his/her opinions. song or music
and unable to
support it with
valid criteria

What is It

After assessing your previous knowledge on the elements of music, let us further
explain and analyze some Lowland vocal and instrumental music selections.

ELEMENTS OF MUSIC
1. Melody – is the horizontal succession of notes written or performed in a
recognizable shape.
2. Dynamics – refers to the loudness and softness of sound.
3. Timbre – the quality of musical sound or voice.
4. Pitch – highness and lowness of a tone.
5. Tempo – the speed at which music is played, often indicated on written
compositions by a descriptive or metronome mark.
6. Form – the overall structure of a musical composition.
7. Harmony – vertical arrangement and simultaneous sound production of
notes that blend into a chord.

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 8.

What’s More

Activity 1.2 Let’s Do It!

Identify the following musical symbols. Write your answer on a separate sheet of
paper.

1. __________ 6. __________

2. __________ 7. __________

3. __________ 8. __________

4. __________ 9. __________

5. __________ 10. __________

What I Have Learned

Sentence Completion
I learned that ________________________________________________________________.

What I Can Do

Complete Me! Select one song of a Filipino male and female singer and identify
the elements of music.

Name of Singer Title of the Song Elements of Music

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 Assessment

Multiple Choice. Choose the letter of the best answer. Write the chosen letter on a
separate sheet of paper.
1. A musical element that indicates how fast or slow the music should be played.
a. dynamics c. tempo
b. melody d. timbre
2. An element of music that refers to the quality of sound or tone color.
a. dynamics c. tempo
b. melody d. timbre
3. It is the highness and lowness of a tone.
a. form c. melody
b. harmony d. pitch
4. What is an element of music that refers to the loudness and softness of sound?
a. dynamics c. tempo
b. melody d. timbre
5. It is the horizontal succession of notes written or performed in a recognizable
shape.
a. form c. melody
b. harmony d. pitch

Lesson The functionality of

Artifacts and Art Works of
1 Luzon

What’s In

What are the functions of Art?

In every artwork, there is always a purpose, purposes referred to as a function
for which a piece of art may be designed, but no art can be assigned to that purpose.
Art forms exist within every specific context that must be considered when classifying
them. All art exists for a reason and for every reason it is made up of the functions
of arts.

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 It is important that we must look into the art piece and guess where it came
from and when it was made, also we must consider the period, location, and cultural
influences, they are the factors that should be considered before trying to assign
functions to the art. Functions should normally fall into 3 categories, physical, social,
and personal.

Art influences society by changing opinions, instilling values, and translating

experiences across space and time. The uses of Art are numerous; it can be for
communication, entertainment, to enchant, to give pleasure, show wealth, power,
and to record posterity.

What’s New

1. What is your perception of

this Artifact?
1. What image do you see?
2. What does it tell us about the technology of the time in which it was
made and used?
3. Can you name a similar item today?

What is It

The craftsmanship of people from a local area shows their everyday life as they handed
down from generation to generation is known as folk arts. In many cultures, art is used in rituals,
performances, dances, and decorations, and symbols.
Emotions, moods, and feelings are also used in art. The
elements and principles of arts will lead us to understand the
rich culture and traditions of our country, and how our artwork
have their distinct quality and uses.

An artifact is anything made, used, or modified by

humans. Examples include stone tools, pottery vessels, metal
objects such as weapons, and items of personal adornment
such as buttons, jewelry, and clothing. Bones that show signs
of human modification are also examples. Natural objects, such
as fire-cracked rocks from a hearth or plant material used for
food, are classified by archaeologists as ecofacts rather than as
artifacts.
A biofact (or ecofact) is organic material found at an
archaeological site that carries archaeological significance.
Biofacts are natural objects found alongside artifacts or features, such as animal bones,

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charcoal, plants, and pollen. Biofacts are passively consumed or handled by humans; as opposed
to artifacts, which are purposefully manipulated. Biofacts reveal how people respond to their
surroundings. A common type of biofact is a plant seed.

ARTIFACTS/ART ELEMENTS USES / FUNCTIONS

OBJECTS
The bul’ ul has a simplified Bul’ul is used in ceremonies associated
BUL’UL form and is traditionally with rice production and with healing.
carved from narra or ipil Creation of a bul’ ul involves alwen bulul
wood. The bul’ul is touched ritual by a priest to ensure that the
by hands dipped in the statue gains power. The bul’ul is treated
blood of a chicken or pig in with care and respectto avoid the risk of
a ritual called tunod during the spirits of the ancestors bringing
the rice planting season. sickness. The figures are placed together
Over time the blood imparts with the rice in the house or granaries to
a dark color to the figures, bring a plentiful harvest. Bul’ul is
overlaid with a patina of important to Ifugaos because they
grease from food offerings. believe they can protect and multiply the
rice and help make the harvest
abundant.
Made from silver, copper and
LINGLING-O even gold. Some tribes use The Lingling-o is popularly known as a
clay, shell, stone, or jade. The
symbol of virility and fertility among
materials used vary and
Northern Philippine tribes, particularly
depend on the tribe’s location.
The more valuable the the Igorots. It is believed to bring good
material, the higher the status luck to its wearer. Charmed lingling-os
of the wearer. It is worn as are believed to have anitos living in
pendants, earrings, and as a them and the amulets are empowered
pattern on clothing. before wearing it.

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 The Manunggul jar was one of the The Manunggul jar signifies the beliefs of
numerous jars found in a cave ancient Filipino in Life after death as best
believed to be a burial site. The described in the image of the cover of the
Manunggul jar was unique in all jar. The two human images were said to
aspects. The burial jar with a cover symbolize two souls on a voyage towards the
featuring a ship-of-the-dead. The afterlife. They believed that a human
Manunggul jar is largely made separates from the body after death and
from clay, It’s embossed, curved returns to the Earth in another form to look
MANUNGGUL designs especially those at the after his or her descendants.
upper portion of the jar were
JAR painted in pure hematite and iron.

Burnay is unglazed earthen jars. Burnay jar has small openings, and its
These ware jars are crafted by the earlier use for tea drinking, storage for
potter's skillful hands with the help water, rice grains, and as a container for
of a wheel and a kiln. It is made up salt, brown sugar, local wine (basi) and
a Grade A clay that is widely bagoong (fermented fish). It is said that basi
available in Vigan, Fine sand is and bagoong taste much better when stored
used as a tempering material to inside the burnay. Burnay jars are also
achieve the desired shape, and it utilized in fermentation of vinegar that
will be placed inside a high- comes from the sweet sap of the Arenga
BURNAY
temperature ground kiln made of Pinnata, a sugar palm tree commonly
brick and clay. known as “kaong”.

It's used as a ceremonial box to

Ifugao ceremonial box. A box hand- contain offerings like Wild Singer,
carved with binali rattan weave from Tobacco leaves and lime for the
the Pagan Ifugao tribe of Mountain thanksgiving Ritual of God Harvest
Province, Northern Buzon and Wedding Ceremonies

BINALI

Basket hat (Suklang) Where it The suklang is only worn by men.

was made Phillippines; Igorot Its primary function is to serve as a
Creation date: AD 20th pocket or bag to hold matches or flint,
Century;1940 (before) tobacco, pipes, betel nut, leaves, lime,
Materials: Boar tusks, dog etc. It is worn at the back of the head.
teeth, rattan strips dyed red, To hold the suklang in place, a fine
rattan basketwork, and glass cord goes under the front bangs.
SUKLANG beads.13 cm in diameter.

Artifacts Analysis. Analyze the following Artifacts according to their types,

qualities, and functions. Write your answer on a separate sheet of paper.

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 TYPE OF ARTIFACTS SPECIAL QUALITIES USES/FUNCTIONS OF THE
OF THE ARTIFACTS ARTIFACTS
Describe the material from Describe how it looks and
which it was made: bone, What might it have been used
ARTIFACTS pottery, metal, wood, feels: shape, color, texture,
for?
stone, leather, glass, size, weight, movable parts, Who might have used it?
paper, cardboard, cotton, anything printed, stamped, or Where might it have been used?
wood, plastic, other When might it have been used?
material. written on it.

BURNAY
LINGLING-O
BUL’UL
SUKLANG
MANUNGGUL
JAR
BINALI

What I Have Learned

Sentence Completion: Complete the sentence below based on the lesson.

I have learned that _________________________________________

I have realized that _________________________________________
I am so delighted to know that ______________________________
I clearly understood that ___________________________________
I am thankful that __________________________________________

What I Can Do

CHECK THIS OUT!

1. How do you feel about the
Image? Why?
2. Would you consider this as an
Artifact? or Biofact? Justify your
answer.

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 Assessment

Fill in the blanks: Supply the correct word before the questions. Choose your
answer from the box below.

BULACAN MANUNGGUL JAR BURNAY LINGLING-O SUKLANG

BINALI ARTIFACTS BUL’UL LAGUNA POTTERY

1. Anything made, used, or modified by humans. Examples include stone tools,

pottery vessels, metal objects such as weapons, and items of personal adornment
such as buttons, jewelry, and clothing. ____________
2. Known as the Ifugao Rice God used to guard their rice field during harvest
time. ______________
3. An unglazed earthen jar that has a small opening and used for tea drinking,
storage for water, and rice grains. ______________
4. It is used as a ceremonial box to contain offerings like Wild Singer, Tobacco leaves,
and lime for the thanksgiving Ritual of God Harvest and Wedding Ceremonies.
__________________________
5. This art form is the oldest amongst arts and crafts in the Philippines, used for
foodservice and storage. ______________
6. Only worn by men. Its primary function is to serve as a pocket or bag to hold
matches or flint, tobacco, pipes, betel nut, leaves, lime, etc _____________
7. An amulet that symbolizes fertility and luck of the Igorots. ______________
8. An elaborate burial jar topped with two figures said to be a “ship of the dead”
where they believed that there is life after death. ______________
9. An art formed that uses clay and other material to hold the deceased, and also
used as a liquid container. ______________
10. Hand carved with binali rattan weave from the Pagan Ifugao tribe of Mountain
Province, Northern Luzon. _________________________.

Additional Activities

Portfolio Making. Make a portfolio of the different Philippine artifacts with

their uses and functions. You can print, draw, or cut pictures.

Materials Needed: Old magazine, colored papers, glue or any adhesive

materials, scissors, decorating materials (dried leaves/flowers, etc.) Printed or
Drawing of Philippine Artifacts, colored pens, and other related materials.

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 5 4 3 2
Criteria
All instructions were 1-2 instructions were 3-4 instructions were Most of the
Quality of followed correctly not followed not followed correctly instructions were not
Artwork correctly followed correctly

The artwork conveys Artwork mostly Artwork somehow The artwork did not
the idea of portfolio conveys the idea of conveys the idea of orderly conveys the
Visual
making portfolio making portfolio making idea of portfolio
Impact making

Artwork presentation Artwork presentation Artwork presentation Artwork

was neat and orderly was mostly neat and was somehow neat and presentation was
Neatness orderly orderly disorderly

Score/ Points
Descriptive Rating
13– 15
Excellent
10 – 12
Very Good
8–9
Good
6–7
Fair
5 and below
Poor

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 Lesson

3 Exercise Program

Lifetime participation in physical activities is the goal of physical education.

To achieve the primary goal, physical educators and experts across the globe develop
programs to encourage children of your age to be physically active. These programs
are widely known for having guidelines and principles which must be followed to
ensure that every individual is physical health and well.

What’s In
Using a Venn diagram, classify the fitness components as strengths and
weaknesses based on the Physical Fitness Test (PFT) you did last time.

Strengths Weakness

PFT

What’s New
Makoy started to become more active by doing some exercises in the
morning. What do you think will happen to Makoy after 6 weeks of exercise? Show
your answer by connecting the line to its corresponding image.

Makoy

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 What is It
What is Exercise? Exercise is a planned and structured program of physical
activities designed to improve physical fitness. There are different types of exercise
depending on the fitness goals, overall effect on the body, and intensity. These may
include; endurance, strength, balance, and flexibility.
Below are some of the exercise guidelines one should understand before
creating a simple fitness program.
1. Choosing the type of exercise. As mentioned before different types of exercise were
categorized based on your fitness goals.
Table 1. Types of Exercise
Types Effect on physical fitness Examples
1. Endurance (Aerobic) Improves body composition and Walking, Jogging, Running,
exercise cardiorespiratory fitness. Dancing, etc.
2. Strength (Resistance) Improves muscular fitness such as Weight lifting, Total resistance
exercise muscular strength and endurance. exercise, Thera-Band, etc.
3. Stretching (Flexibility) Improves flexibility such as range of Static stretching, Ballistic
exercise motion. stretching, Dynamic
stretching, Yoga, etc.
1. Balance Improves neuromuscular fitness Tai Chi, Pilates, Yoga, etc.
(Neuromuscular) such as balance, agility, and
exercise proportion.
2. Knowing the exercise intensity. Exercise intensity is a crucial indicator of an exercise
routine. It should be emphasized that as beginner, a low to moderate intensity is ideal as the
body prepares the changes it might experience as the fitness program continues.
Table 2. Exercise Intensity Categories
Category Physical changes Examples
1. Light exercise It does not induce sweating unless it is Slow walking, lying on
hot and humid. No obvious change in the ground, sitting on a
breathing. chair, etc.
2. Moderate It makes you breathe faster, deeper, and Bicycling, jogging,
exercise more frequent. You feel warm enough to calisthenics, home
start to sweat after performing the exercises, etc.
activity for about 10 minutes.
3. Vigorous It will make you breathe hard, deep, and Push-ups, sit-ups, pull-
exercise rapid. Your heart rate significantly ups, weight lifting, etc.
increases after 3-5 minutes of exercise.
Heart rate is typically used as a measure of exercise intensity. Heart rate is
counted by the number of times the heart beats per minute. It can be done by slightly
putting pressure in various pulse sites;
Table 3. Pulse sites

Site Description Sample picture

1. Apical site Place the heel of the hand over the left side of the
chest.

2. Carotid Put a light pressure beside the larynx using the tips
site of the pointer and middle fingers.

3. Radial site Put light pressure on the wrist just below the thumb
using the tips of the pointer and middle fingers.

16
 4. Temporal Put light pressure on the right or left temple using
site the tips of the pointer and middle fingers.

How to measure the heart rate?

1. Find the Resting Heart Rate (RHR). Resting Heart Rate (RHR) is the number of
beats per minute commonly measured while lying down or right after you wake up
in the morning. To measure RHR, lie down on a flat floor for 3-5 minutes. Using your
fingers locate any pulse site of your choice and count the beats for 10 seconds.
Multiply the results by 6.
Example: Makoy lies down in his bed for 4 minutes. He put slight pressure on his radial pulse
and counts the beats for 10 seconds. He got 11 beats in total. 11 beats (no. beats in 10
seconds) multiplied by 6 is 66. Makoy’s RHR is 66 bpm (beats per minute).
2. Compute the Maximum Heart Rate (MHR). Maximum Heart Rate (MHR) is the
fastest and hardest your heart can beat in a minute. It can be measured by
subtracting 220 with your age.
Example: Makoy is a 12-year old Grade 7 student. 220 – 12 (Makoy’s age) is 208. Makoy’s
MHR is 208 bpm (beats per minute).

3. Choose your Target Heart Rate or Training Heart Rate (THR). Target Heart
Rate (THR) is the desired range of heart rate during exercise which resulted in
workout benefits in various cardiovascular organs. In your age, we will be using the
range of 65%-85%. It can be measure by computing the MHR first and multiplying it
by the desired range (65-85).
Example: Makoy has a Maximum Heart Rate of 208 bpm. The lower limit of the range is 65%
while the upper limit is 85%. Multiply 208 to 0.65 and 0.85 respectively.
Lower Limit: 208 x 0.65 = 135.2
Upper Limit: 208 x 0.85 = 176.8
Makoy’s Target Heart Rate (THR) is 135 – 177 bpm (beats per minute).

3. Planning the parts of the exercise. A simple exercise can be divided into 3 phases; Warm-
up, Exercise routine, and Cool-down.
• The warm-up phase is the first phase of an exercise. It consists of light
physical activity for 5 to 10 minutes before the actual exercise routine.
Warm-up is essential for injury prevention.
• Exercise routine or workout refers to the type of activity or exercise you
are planning to execute. This depends on your objectives for the specific day
and your own fitness goal. Refer to Table 1.
• The cool-down phase is the transition between exercise and rest. This
prepares the body to deter the pooling of blood in the lower extremities.
4. Implying the basic training principles and the FITT Principle. Below are the basic
training principles of training that will help you conceptualize a safe and effective simple
fitness program;
1. Principle of Overload. The body must work harder than what is used for it
to adapt.
2. Principle of Specificity. The body will adapt specifically to the workload it
experiences.
3. Principle of Progression. The body should experience a gradual increase in
workload.
4. Principle of Individuality. This principle emphasized the importance of
creating an individual-specific fitness program based on your own fitness
goals and motivation.
5. Principle of Reversibility. If an individual stops exercising, the body
gradually returns to its initial level of fitness.

17
 After learning the principles that govern fitness program planning, it is ideal
to learn the principle which must be used to outline a program. A carefully crafted
fitness program must follow the FITT Principle which stands for;
Table 4. FITT Principle
Principle Description
F Frequency How many exercise sessions per week?
I Intensity How hard are the exercise sessions?
T Time How long will the exercise or exercise session last?
T Type What type of exercise is it?

What’s More
Let’s Exercise! Read the procedures carefully. Fill-in the worksheet of the necessary
information needed based on the exercise you will be doing.
1. Wear exercise attire which is comfortable for you. It could be a shirt/Sando,
shorts/jogging, and proper shoes.
2. Look for a spacious area and prepare a clean mat.
3. You can set up music through speakers while doing the activity.
4. Scan the exercise routine first before executing.
5. Lie down on the clean mat for 3 minutes. After 3 minutes, count your resting
heart rate for 10 seconds using a stopwatch. Multiply the results by 6 (ex. 11
beats x 6 is 66 beats per minute). Use the same technique of counting after
the cool down.
6. Execute the exercise session from warm-up, workout, and cool down.
7. Drink a lot of water and change your attire.
8. Know your limitations while doing the workout.
9. Enjoy and have fun.
Simple Exercise Worksheet
What is your resting heart rate (see instruction number 5)? ____________ bpm.
WARM-UP: 5-10 mins.
Flexibility Perform a general stretching routine from head to toe.
General
warm-up

1. Neck stretch
2. Shoulder stretch (Left and right)
3. Hip waist and hip rotation (Clockwise and counter-clockwise)

Endurance 4. Leg Stretch (Left and right)

Jumping 5. Ankle stretch and ankle rotation (Left and right, clockwise, and
jacks counterclockwise.
6. Perform jumping jacks in place for 16 times.
WORKOUT: 30-60 mins.

18
Endurance Stand tall with your feet together and arms at your sides. Bend
your elbows and swing your arms as you lift your knees. Marches
are counted one beat after two leg-completions. Count 1 (march
Marching in with right leg, right leg down, march with left leg, left leg down),
place Count 2 (same movement), and so on.
Strength Stand with your feet shoulder-width apart, arms at your sides.
Slowly bend your hips and knees, lowering your buttocks about
eight inches, as if you’re sitting back into the chair. Let your
Squat arms swing forward to help you balance. Keep your back straight.
Slowly return to the starting position.
Balance Stand up straight with your feet together and your hands on your
hips. Lift your left knee toward the ceiling as high as is
Standing comfortable or until your thigh is parallel to the floor. Hold, and
knee lift then slowly lower your knee to the starting position.
Active rest for 30 seconds. Refrain from sitting down.
COOLDOWN: 5-10 mins.
Flexibility Perform a general stretching routine from head to toe.
General (The same routine with warm-up)
cool down
Flexibility Lie on your back with your legs extended on the floor. Relax
your shoulders against the floor. Bend your left knee and
place your left foot on your right thigh just above the knee.
Tighten your abdominal muscles, then grasp your left knee
Single knee with your right hand and gently pull it across your body
rotation toward your right side. Return to the starting position and
repeat on the other side. Count for 32 times per repetition.
Repeat two times for each leg.
Stay still and start counting your heart rate. _______ bpm.
1. How was your first exercise session? Is it fun?
2. Comparing to your resting heart rate before the
exercise what do you notice about your heart rate after
you have finished the routine?

What I Have Learned

Create a concept map using words and images which you can think of upon
hearing the word “EXERCISE PROGRAM”. Write your output in your P.E notebook.

Exercise
Program

19
 What I Can Do

My Simple Fitness Program. You are tasked to create a simple fitness program
that will be completed for 6 weeks. You may surf the net of the possible exercise
routine which may be conducted in the comfort of your home. Take note of the
training principles while filling-in the table below;
Day Frequency Intensity Time Type Completed
(Sets & (Activity) (Put [√] if completed, [x] if not)
Repetitions) W1 W2 W3 W4 W5 W6

MWF 3x per Moderate to

week Vigorous

TTHS 3x per Light to

week Moderate

Sunday (Rest)
Fitness Contract
I have realized that my sedentary behavior may lead to several lifestyle diseases and I am determined to
adopt an active lifestyle. I will follow my exercise program starting on ________________________ and I intend
to keep it until I achieve the following goals:
1.
2.
3.
Target Date: _________________
These short term goals will help me achieve my long term goal: ____________________
Target Date: _________________
I intend to improve my health by adopting an active lifestyle.
__________________________________________
SIGNATURE OVER PRINTED NAME

Assessment

Read each item carefully. Encircle the letter of the best answer.

1. Which of the following refers to the muscles and tendons surrounding

difficulty level of the workout? the joint to improve flexibility?
a. Frequency c. Time a. Aerobic c. Stretching
b. Intensity d. Type b. Resistance d. Neuromuscular
2. Which of the following types of 3. Bebang wants to be physically fit.
exercise can increase the elasticity of What will be her Maximum Heart

3
 Rate (MHR) if she is currently 22 a. Apical c. Radial
years old? b. Carotid d. Temporal
a. 195 bpm c. 197 bpm 13. Put a light pressure beside the
b. 196 bpm d. 198 bpm larynx using the tips of the pointer
4. Improvements in fitness levels will be and middle fingers. Which pulse site
limited to the activities that one is it describes?
performing. It implies which of the a. Apical c. Radial
following training principles? b. Carotid d. Temporal
a. Overload c. Specificity 14. Put light pressure on the right or left
b. Progression d. Individuality temple using the tips of the pointer
5. It is a part of an exercise routine that and middle fingers. Which pulse site
serves as a transition from workout it describes?
to rest. a. Apical c. Radial
a. Cooldown c. Warm-up b. Carotid d. Temporal
b. Sleep d. Workout 15. Put light pressure on the wrist just
6. It is a part of an exercise routine that below the thumb using the tips of
helps increase the body’s core the pointer and middle fingers.
temperature in the working muscle Which pulse site it describes?
groups before the exercise. a. Apical c. Radial
a. Cooldown c. Warm-up b. Carotid d. Temporal
b. Sleep d. Workout
7. Which of the following is NOT an
example of vigorous-intensity
exercise?
a. Walking c. Pull-up
b. Push-up d. Weightlifting
8. It is a type of exercise that improves
muscular fitness such as muscular
strength and endurance.
a. Aerobic c. Stretching
b. Resistance d. Neuromuscular
9. Donna Mae is a 14-year-old student
who wants to exercise in a range of
55%-75% exercise intensity. What is
her target heart rate?
a. 113-150 bpm c. 113-155 bpm
b. 110-155 bpm d. 110-150 bpm
10. Marisol is a 13-year-old student who
wants to exercise in a range of 60%-
80% exercise intensity. What is her
target heart rate?
a. 124-166 bpm c. 124-155 bpm
b. 124-180 bpm d. 134-166 bpm
11. Danica lies down on the floor to
monitor her resting heart rate. After
10 seconds of monitoring using her
apical pulse site, she counted 10
beats. What is the overall RHR of
Danica?
a. 60 bpm c. 80 bpm
b. 70 bpm d. 90 bpm
12. Place the heel of the hand over the
left side of the chest. Which pulse
site it describes?

3
 Additional Activities
Surf the internet for five examples of home exercises that can be performed
while at home. Classify each exercise based on the parts of simple exercise.
Home exercises
Warm-up
Workout
Cooldown
 Lesson
Healthy Habits for Holistic Health
4
Living a healthy life is essential to a happier life. A healthy lifestyle starts with
developing healthy habits and making healthy choices that can help us feel better
and live longer. As a student, eating nutritious food and exercising helps and
improves your school academic performance and future success. Therefore, being
physically fit, getting enough sleep, and living a healthy lifestyle are key important
factors to student’s achievement in school.

What’s In

This lesson will help you familiarize the healthy habits to develop holistic
health. As you go over on the different discussions and activities in this lesson, it will
help you deepen your understanding of the 7 Habits of Holistically Healthy Teenager
like you. Also, it will provide you some questions to ponder on and reveal your
understanding as you enumerate the practices of healthy habits to achieve holistic
health.

What’s New

Habit is a behavior that is repeated regularly this is according to the Meriam-Webster

Dictionary,. It can be an action, a routine, or a lifestyle. It is something people do automatically
because of patterns acquired by frequent repetition.

Activity 4.1 Healthy or Unhealthy?

Directions: Using the table below, list down the top five (5) healthy habits that you
think help you to become a healthy adolescent. On the other hand, write five (5)
unhealthy habits you think you can improve to become a holistically healthy person.
 HEALTHY HABITS UNHEALTHY HABITS

What is It

After assessing yourself about the healthy and unhealthy habits you do in
your daily life, let us now concentrate on the 7 Important Habits of a Holistically
Healthy Teenager.
Here are the 7 Habits of Holistically Healthy Teenager
HABIT 1: Eat right.
Eating healthy food is an important part of
maintaining your health. It helps keep the
body strong and prevent harmful illness. A
person’s food intake has big effects on your
health and quality of life. According to FNRI, a
healthy meal should be composed of 33% rice,
33% vegetables, 17% meat, and 17% fruit.
Moreover, the FNRI in collaboration with the
World Health Organization, Department of
Health, and the National Nutrition Council
developed the “Pinggang Pinoy” that provides
recommendations to consumers specifically
adolescence’ an appropriate proportion of
various food groups for a truly healthy and
balanced meal.
HABIT 2: Exercise regularly.
There are many benefits of regular physical activity. Exercise improves one’s health,
keeps bones muscles and joints stronger, and lower the risk of developing several
diseases. Also, it manages your weight and makes you feel better with more energy,
a better mood; more relaxed, and have a better sleep. According to studies, regular
exercise blocks negative thoughts or distract you from daily worries, and exercising
with others offers an opportunity to socialize. It also changes levels of chemicals in
your brains, such as serotonin, dopamine, and endorphins that sometimes called as
the “happiness hormones” which regulates the mood, prevents you from sadness and
makes you happy.
HABIT 3: Maintain Good Personal Hygiene
At any age, personal hygiene is an important life skill and a part of maintaining your
health. It helps you to look and feel good. It prevents your body from sickness,
infections, and other illnesses. Brushing your teeth 2-3 times daily, taking a bath
every day, washing hands regularly, using personal hygiene products properly,
including deodorant, feminine hygiene products, facial acne cleansers, etc, wearing
clean clothes and changing underclothing daily are some examples of personal
hygiene routines to practice a healthier lifestyle.
HABIT 4: Get an adequate amount of sleep.
During the adolescence period, maintaining a good sleeping habit will help you stay
fresh and fit. Sleep supports learning, memory, attention, cognition, and emotion
processing. A good sleeping routine offers a unique opportunity and boost cognitive
abilities to probe the developing brain. According to the American Academy of Sleep
Medicine, teenagers aged 13–18 years should sleep 8–10 hours per 24 hours.
Habit 5: Exercise the brain by doing puzzles or reading.
The brain is one of the most important parts of our body. According to research,
reading, and doing puzzles as mental drills is the best workout for our brain and
help improve our memory. Reading good materials like educational books,
encyclopedia, and religious materials regularly are good for your mind, body, and
soul as it keeps the brain healthier, function higher and longer, and improving overall
mental flexibility.
HABIT 6: Enjoy social interactions as well as alone time.
Meeting people and having a social interaction ensures your sanity as your mind
stays healthy. Getting in touch with people who share the same interest as you,
making new friends, and connecting with people around you brings comfort to start
living holistically. Moreover, going to church is also a good way to get connecting time
that your soul needs. Alone time can help you build mental strength. It increases
happiness, helps in handling daily stresses, and gears towards life satisfaction.
HABIT 7: Develop healthy strategies to handle stress.
Self-reflection is proven as a very effective method of dealing with stress and helps
people make more sound decisions. Studies suggest that habitual self-reflection
helps reduce anxiety and anxiety-related mental health issues like social anxiety,
phobias, and obsessive-compulsive behaviors. Furthermore, maintaining an on-
going habit of reflecting may help recover from depression and create a more positive
outlook on life.
 What’s More

Activity 4.2 Rate Yourself

Directions: This activity will assess yourself on how well you practice healthy habits
to achieve holistic health. Put a check (/) if the statement relates to your practice or
habit and (X) if it does not.

1. Thinking positive thoughts

2. Reading a new or an old favorite book.

3. Eating healthy and nutritious food.

4. Exercising daily.

5. Enjoying time outdoors.

6. Recharging mentally and physically with a good night's sleep.

7. Doing my preferred hobbies and art crafts.

8. Making safe-care a priority.

9. Balance pace and intensity of life with alone time.

10. Catching up with family and friends.

Now, let us evaluate your answers. The total number of checkmarks indicates the
level of your health interest and practices.
You are doing great; continue to practice
9 - 10 Excellent!
important healthy habits.
7–8 Very satisfactory! Keep improving to practice healthy habits.
You are on track but practice healthy habits
5–6 Satisfactory
as often as possible.
You need to double time your effort to commit
3–4 Fair
yourself to make healthier choices.
You can do it! Exert more effort to start living
Needs the healthy way.
1-2
improvement
 What I Have Learned

1. Healthy habits can be developed and improve to achieve holistic health.

2. There are 7 important healthy habits to achieve holistic health, and these are
the following:
(1) Eating right and nutritious food
(2) Being physically active by exercising regularly
(3) Maintaining a good and personal hygiene
(4) Getting an adequate amount of sleep
(5) Reading books and answering puzzles to improve mental health
(6) Enjoying social interactions as well as alone time; and
(7) Developing healthy strategies to handle stress.

What I Can Do

Activity 4.3 Healthy Habits Tracker

Directions: Using Healthy Habits Tracker below, monitor the daily healthy behaviors
you have learned in this lesson. This healthy habit tracker will serve as your
reminder, help you to be more mindful of certain behaviors, and make small,
everyday changes that will lead to more significant results. You have seven (7) days
to track the 7 Habits of yours to be a holistically healthy teenager.

Habit 1 Habit 2 Habit 3 Habit 4 Habit 5 Habit 6 Habit 7

Day 1

Day 2

Day 3

Day 4

Day 5

Day 6

Day 7
 Assessment

Multiple Choice. Choose the letter of the best answer. Write the chosen letter on a
separate sheet of paper.

1. Which of the following is NOT a recommended part of a healthy diet?

a. rice b. meat c. fruits and vegetable d. high salt diet

2. Which of the following actions develop healthy strategies to handle stress?

a. Body aches and pains c. Losing sleep
b. Self-Reflection d. Stress Eating

3. Regular exercise is a good method of maintaining a healthy lifestyle. The

following statements describe the benefit we can get from exercising EXCEPT:
a. Increases the risk of developing several diseases.
b. Exercising with others offers an opportunity to socialize
c. Blocks negative thoughts or distract you from daily worries.
d. Exercise improves one’s health, keeps bones muscles, and joints stronger.

4. How can one have healthy oral health?

i. Floss after brushing
ii. Gargle with mouthwash
iii. A regular visit to a dentist
iv. Brush at least once a day
a. I, ii, and iii only
b. ii, iii, and iv only
c. I, iii, and iv only
d. I, ii, iii, and iv

5. Why is having a good sleeping habit important for brain functioning?

a. It supports learning, memory, attention, cognition, and emotion
processing.
b. It provides exceptional thinking capability.
c. It develops stress and mental tiredness
d. It makes you feel active and alive.
 Assessment
1. Artifacts 6. Suklang
2. Bul’ul 7. Lingling-o
3. Burnay 8. Manunggul Jar
4. Binali 9. Pottery
5. Basketry 10. Binali
ARTS
What's New
What's More Assessment
Use the given
rubric for the
activity 1. Eight note 1. A
2. Sharp 2. C
3. G-clef/treble clef 3. A
4. Staff 4. C
5. Four, four time 5. C
signature
6. Whole note
7. Half rest
8. F-clef/Bass Clef
9. Crescendo
10.Fortissimo
MUSIC
Pre-assessment
1. A 6. B 11. A 16. D
2. C 7. C 12. A 17. D
3. D 8. A 13. B 18. C
4. A 9. A 14. A 19. A
5. D 10. A 15. A 20. D
Answer Key
PHYSICAL EDUCATION

C 15. A 10. A 5.
D 14. C 9. C 4.
B 13. B 8. D 3.
A 12. A 7. D 2.
A 11. C 6. B 1. workout intensity.
Based on the students
Assessment
What's More

HEALTH

10./
9. /
8. /
7. /
6. /
A 5. 5. /
D 4. 4. /
A 3. 3. /
B 2. 2. / students responses.
D 1. 1. / Answers will depend on the
Assessment What's More
What’s New

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