MODULE

THREE

OVERVIEW
OF THE
MODULE

Running
(Individual Sport)

TIME
8
ALLOTMENT SESSIONS

Running is described as a gait in which the feet are off

the ground and is a form of aerobic exercise. For this quarter, I
will be learning about the proper technique and acquire
proficiency in it through appropriate running drills.
This module presents the lessons in the order that they
will be taken up in class. This will allow me to follow closely
and participate actively in all the learning activities.
Self- and peer evaluation will be used to monitor my
progress and check how proficient I have become. A set of
rubrics will be used for this purpose, which I can also use to
help me identify and correct my classmates errors, if there are
any present.
Appropriate

warm-up,

stretching

and

cool-down

exercises will be routinely performed to make sure that my

body is physically ready for the day's lessons and to prevent
any injury from occurring.
As the lessons progress, my fitness level will also be
monitored. Conducting regular fitness checks will enable me
to be more conscious about my health and lifestyle. Also,
having proper fitness will allow me to perform the drills in
class with ease.

LEARNING
COMPETENCIES

At the end of this module, I will be able to:

1. Practice the skills learned in this course with
few observable errors in technique.
2. Execute with confidence the fundamental
technique of running.
3. Show determination and honest effort in the
performance of drills.
4. Understand

the

rules,

conventions

and

terminology in running by using them during

the execution of skills.
5. Perform the warm-up, stretching and cooldown exercises properly and on my own.
6. Determine my fitness levels and identify areas
for improvement.
7. Be open to criticism when a peer is evaluating
my performance, and at the same time, be
critical and fair when evaluating others.
8. Be honest and fair at all times.

PROCEDURES

The lessons and activities in every session are presented

using the following format:
INTRODUCTORY ACTIVITY: This contains a review of
the previous lesson/activity and a preview of the lessons
and activities that will be taken up in the current session.
SKILL DEVELOPMENT: The warm-up routine will serve
as preliminary exercises before the introduction of the
skill to be learned.
APPLICATION: This explains the activity in detail so that
I may be able to follow closely and participate actively in
it.
ASSESSMENT: This contains guides that will help me
monitor myself before, during and after the lessons and the
activities so I may know how well I am able to participate
in class.

SESSION 1

INTRODUCTORY ACTIVITY

5 MINUTES

REVIEW:
In our previous quarter, I learned the fundamental
skills of Arnis, specifically the twelve striking and five
blocking techniques. I also learned how to integrate these
techniques in a controlled sparring with a partner.
This quarter, I am going to learn the basic running
techniques

that

will

enable

me

to

cardiorespiratory or aerobic endurance.

improve

my

I will be able to

improve my speed over time as my running technique

becomes more proficient. Through the class activities, I will be
able to acquire the knowledge and skills necessary to help me
become more fit.
PREVIEW:
Todays lesson consists of fitness tests where I will assess
my muscular endurance and flexibility.
The tasks include:
1. Performing warm-up exercises.
2. Assessing my muscular endurance through the pushups and curl-ups tests.
3. Assessing my flexibility through the zipper and sitand-reach tests.

SESSION 1

SKILL DEVELOPMENT
GENERAL WARM-UP
1. SLOW PACE
a. Side walk/squats
b. Butt kicks
c. High knees

10 MINUTES

Side lunge
Butt kicks High knees
2. MODERATE PACE
a. Side shuffle (left foot leading)
b. Side shuffle (right foot leading)
c. Carioca (left foot leading)
d. Carioca (right foot leading)
e. Back pedal

Side shuffle

Carioca

Back pedal

3. SPRINTS
a. 5-meter jog, then burst into a 10-meter sprint
b. 5-meter back pedal, then burst into a 10-meter sprint
c. 10-meter sprint, then side shuffle (right foot leading)
for 5-meters, back pedal for 5 meters, side shuffle
(left foot leading), then finish off with a 10-meter
sprint.
Shuffle

Backpedal
Sprint

Sprint
Backpedal
Jog

APPLICATION
FITNESS TEST

Sprint

Sprint

Shuffle

20 MINUTES

I.

Push-ups test*
1. If you are a male, assume the standard down
position by pointing your hands forward and
keeping them under your shoulder; back straight;
stay on your toes).
If you are a female, assume the modified
position by keeping your knees on the mat, legs
together; ankles plantar-flexed; hands shoulderwidth apart.

2. Raise your body by straightening the elbows and

return to the down position until the chin
touches the mat. The stomach SHOULD NOT
touch the mat.

3. Keep your back straight at ALL times.

4. Push up to a straight arm position every time.
5. The most number of push-ups performed
consecutively without rest is counted as your
score.
NUMBER OF PUSH-UPS MADE: __________

II. Curl-ups test*

1. Assume a supine position on a mat with the
knees at 90 degrees.

2. Place the hands on the thighs and curl up until

the hands reach the knee cap.

3. Feet must remain on the ground.

4. Perform as many curl-ups as possible without
pausing to a maximum of 25.

NUMBER OF CURL-UPS MADE: __________

*Source: Canadian Physical Activity, Fitness & Lifestyle Approach: CSEP- Health 7 Fitness
Programs Health-Related Appraisal and Counseling Strategy, 3 rd ed.

III. Sit-and-reach test*

1. A yardstick is placed on the floor and a 10-12 inch
long tape is placed across it at right angle on the
15-inch mark.
2. Sit with the yardstick between your legs, with
legs extended at right angles to the taped line on
the floor.
3. Heels of the feet are placed on the taped line.

4. Overlap the hands and slowly reach forward as

far as possible.

5. Exhale and drop the head between the arms

when reaching. Slowly reach forward as far as
possible.

6. Keep the hands together making sure that one

hand does not lead. Hold this position for at
least 2 seconds.
7. Make sure the knees remain extended. DO NOT
press the knees down.
8. Your score is the most distant point (in inches)
reached with the fingertips. The best of 2 trials
should be recorded.
SCORE: __________
*Source: YMCA Fitness Testing and Assessment Manual, 4 th edition (2000). Champaign,
Illinois: Human Kinetics.

IV. Zipper test

1. Raise your right arm, bend your elbow, and reach
down across your back as far as possible.
2. At the same time, extend your left arm down and
behind your back, bend your elbow up across
your back, and try to cross your fingers over those
of your right hand.

3. Measure the distance to the nearest half-inch. If

your fingers overlap, score as a plus; if they fail to
meet, score as a minus; use a zero if your
fingertips just touch.

4. Repeat with your arms crossed in the opposite

direction (left arm up). Most people will find
that they are more flexible on one side than the
other.

SCORE:

Right elbow up
__________

Left elbow up
__________

*Source: Canadian Physical Activity, Fitness & Lifestyle Approach: CSEP- Health 7
Fitness Programs Health-Related Appraisal and Counseling Strategy, 3rd ed.

ASSESSMENT
5 MINUTES
On which of the tests did you score the lowest?
ANSWER: ________________________________

On which of the tests did you score the best?

ANSWER: ________________________________
In your class, how many students:
a. Scored higher than you
Push-ups
ANSWER: __________
Curl-ups
ANSWER: __________
Sit-and-reach test
ANSWER: __________
Zipper test
ANSWER: __________
b. Scored lower than you
Push-ups
ANSWER: __________
Curl-ups
ANSWER: __________
Sit-and-reach test
ANSWER: __________
Zipper test
ANSWER: __________
c. Have the same score as yours
Push-ups
ANSWER: __________
Curl-ups
ANSWER: __________
Sit-and-reach test
ANSWER: __________
Zipper test
ANSWER: __________

SESSION 2

INTRODUCTORY ACTIVITY

5 MINUTES

REVIEW:
In our previous lesson, I assessed my flexibility and
muscular endurance.
PREVIEW:
Today, I will participate in the Cooper test, which tests my
aerobic endurance. The distance I covered in 12 minutes
will let me know whether I have a high or low level of
aerobic endurance.
The tasks include:
1. Taking my heart rate on the following occasions:
at the START of the session or class,
BEFORE the test, and
AFTER the test.
1. Performing

warm-up

and

dynamic

stretching

exercises.
2. Performing the Cooper test.
3. Performing static stretching exercises as cool-down.

SESSION 2

SKILL DEVELOPMENT

15 MINUTES

DETERMINING MY HEART RATE AT REST

1. My partner signals the time for me to start and stop
counting my pulse (radial or carotid) for 6 seconds.

HEART RATE AT REST: _____ bpm

2. I now signal my partner to start and stop counting
his/her pulse for 6 seconds.

GENERAL WARM-UP
1. SLOW PACE
a. Side walk/squats
b. Butt kicks
c. High knees
2. MODERATE PACE
a. Side shuffle (left foot leading)
b. Side shuffle (right foot leading)
c. Carioca (left foot leading)
d. Carioca (right foot leading)
e. Back pedal
3. SPRINTS
a. 5-meter jog, then burst into a 10-meter sprint
b. 5-meter back pedal, then burst into a 10-meter sprint
c. 10-meter sprint, then side shuffle (right foot leading)
for 5-meters, back pedal for 5 meters, side shuffle
(left foot leading), then finish off with a 10-meter
sprint.
DYNAMIC STRETCHING

Knee hug
and calf raise

Single leg
deadlift

Lunge and twist

SESSION 2

APPLICATION

Toe touch

Toe walk to heel walk

20 MINUTES

COOPER 12 MINUTE RUN/WALK TEST

Procedures:
1. I am going to run at a pace that I can sustain for 12
minutes.

2. If not, I can walk provided that the pace is quick enough

that I cannot manage to talk comfortably.
3. I am allowed to walk but I know that I must push
myself as hard as I can during the test
4. I shall sustain this pace (jogging or walking) for 12
minutes or I can alternate walking and running.
5. I shall take note of the distance (in meters) I have
covered.
DISTANCE COVERED: __________ meters
6. I shall take my heart rate for 6 seconds as soon as my
teacher asks me to stop after 12 minutes.
HEART RATE AFTER COOPER TEST: _____ bpm
COOL-DOWN: Static stretching exercises

Quadriceps

Hamstring

Glutes

SESSION 2

Groin

Calf

ASSESSMENT
5 MINUTES
I can assess my aerobic endurance by comparing my
performance with others in the class.
1. In terms of the distance (in meters) covered, how many
students:
a. Ran longer than me

ANSWER: _____
b. Ran slower than me
ANSWER: _____
c. Have the same score as mine
ANSWER: _____
2. My aerobic endurance (VO2max) is:
a. Distance (meters) _____ 504.9 = _____
b. Answer in a. _____ 44.73 = _____
INTERPRETION (refer to table below): __________

BOYS
AGE
10-11

Needs
Needs
Healthy
Improvement Improvement Fitness
High Risk
Some Risk
Zone
37.3
37.4 40.1
40.2

12

37.6

37.7 40.2

40.2

13

38.6

38.7 - 41

41.1

39.7 42.4

42.5

39.6
14
Source: Fitnessgram, 2010

AGE
10-11

GIRLS
Needs
Needs
Healthy
Improvement Improvement Fitness
High Risk
Some Risk
Zone
37.3
37.4 40.1
40.2

12

37.0

37.1 40.0

40.1

13

36.6

36.7 39.6

39.7

36.4 39.3

39.4

36.3
14
Source: Fitnessgram, 2010

SESSION 3

INTRODUCTORY ACTIVITY

10 MINUTES

REVIEW:
In our previous lesson, I assessed my aerobic
endurance. By knowing my aerobic endurance, I can set goals
for myself this quarter to improve my fitness level or maintain
it if it is already in the healthy fitness zone.
PREVIEW:
Todays lesson consists of learning the proper technique in
running and practicing my own form.
Running efficiently means using as little energy on each
step as possible while maintaining the length of my stride
and cadence.

SESSION 3

SKILL DEVELOPMENT

5 MINUTES

DYNAMIC STRETCHING
1. Knee hug to calf raise
2. Single leg deadlift
3. Toe touch
4. Lunge and twist
5. Toe walk to heel walk

SESSION 3

APPLICATION

20 MINUTES

RUNNING FORM
A. Upper body action
1. Elbows are slightly bent (approximately 90 degrees),
kept on the side of the body and swung freely.
2. To run faster, the elbow swing becomes more
vigorous (greater and forceful).
3. Keep the shoulders squared off by avoiding trunk
rotation.
4. Keep the head above the shoulders in a neutral
position by fixing your gaze straight ahead.

5. Relax the neck, shoulders and arms.

DRILL: Seated arm swing
Elbows slightly bent
Raise hand up to nose level when
swinging forward
Other hand is at hip pocket.
Keep shoulders square and trunk facing
forward (avoid trunk rotation).
Look straight ahead.
B. Lower body action
1. Legs
a. Slightly lift the knee.
b. Land foot directly underneath your body.
c. Knee slightly bent to absorb the impact.

2. Ankle
a. Land with your midfoot and your ankle flexed.
b. Push-off the ground forcefully (toe-off).

DRILL: Wall running

Lean against a wall.
Lift the knee up and maintain the three
angles: hold the hip, knee and ankle at
an angle.
Concentrate the weight on the midfoot
or balls of the feet at all times.
Change foot by pushing off with the
support leg and landing on the other leg.

INTEGRATION
DRILL: Partner-resisted run
Partner is in front of me and places
her hands on my shoulders.
I run while she resists my movement
forward.
My partner places a towel around my
waist and works from the back.

SESSION 3

ASSESSMENT

5 MINUTES

Using the rating scale below, I can assess my performance on

the following skills accordingly:
Rating:
I
O
W

I can practice the technique by myself.

I can practice the technique with others help.
I will just wait for the next PE class.

RATING

TECHNIQUE
General warm-up
Dynamic stretching
Running technique-upper body action
Running technique-lower body action
Static stretching

ASSIGNMENT
1. Exercise exertion consists of five components: heart rate,
breathing, power, tempo and intensity.
a. Heart rate is the number of times the heart beats in
one minute.
b. Breathing is the rate at which one inhales and
exhales.
c. Power is the sense of muscle strength that is applied
to a run.

d. Tempo is the rate at which the arms and legs are

moving.
e. Intensity is the relative sense of comfort or
discomfort.
2. Familiarize myself with the five components of
perceived exertion:
HEART
RATE
95-100%

BREATHING

POWER

TEMPO

INTENSITY

Hyper

Strained

Very fast

90-94%
80-89%
70-79%
60-69%

Labored
Heavy
Huffing
Conversational

Forced
Pressed
Relaxed
Held back

Fast
Rapid
Quick
Slow

50-59%

Normal

Gentle

Very slow

Very
uncomfortable
Uncomfortable
Tolerable
Comfortable
Very
comfortable
Soothing

SESSION 4

INTRODUCTORY ACTIVITY

5 MINUTES

REVIEW:
In our previous lesson, I learned the proper running
technique and I was drilled on my running form.
PREVIEW:
Todays lesson consists of running drills to improve my
running technique and the use of ratings of perceived
exertion in every drill.

SESSION 4

SKILL DEVELOPMENT

10 MINUTES

DETERMINING MY HEART RATE AT REST

1. My partner signals the time for me to start and stop
counting my pulse for 6 seconds.
HEART RATE AT REST: _____ bpm
2. I now signal my partner to start and stop counting
his/her pulse for 6 seconds.
GAME: Araw at Gabi
1.
2.
3.
4.
5.
6.

7.

Divide the class into two teams.

Assign one team as araw, the other team gabi.
A slipper is then shown its up-side and when it is
upside down. One team is designated up-side, and the
other team is designated upside down.
Team members line up facing the opposing team.
The teacher tosses the slipper.
The teams observe whether the slipper falls on its upside or is upside down. If it is upside, the upside team
chases after the upside down team who tries to run to
their baseline, avoiding getting tagged.
The team with the most number of members left after 5
minutes wins.

SESSION 4

APPLICATION

20 MINUTES

SPEED RUNNING DRILLS

1. A-March walk
March using perfect posture and arm
action.
Raise the right knee high enough while
keeping the ankles close to the buttocks.

2. A-skips

Same mechanics as A-March walk

While off the ground, keep the trunk
upright and steady.
Keep foot strike quiet but explosive.
Keep foot from slamming on the ground.

3. Butt kicks
Pull the heel up and bounce it off the
buttocks.
Swing the arm vigorously.
4. Alternate butt kicks and high knees
Continuously
alternate
between high knees and
butt kicks.

HEART RATE AFTER DRILLS: _____ bpm

LATERAL RUNNING DRILLS

1. Carioca (front, back, combination)
Start with feet shoulder width apart; knees
slightly bent.

Step the right foot over the left leg (front).

Step the right foot behind the left leg

(back).

Alternate front and back

stepping.
2. Side skips
Raise the left knee while swinging the
opposite hand upward.
Push off with the right foot and move
sideways.
Land the same foot quickly followed by
the left foot.
Left foot touches the ground only for a
short time, before being raised again.

3. Zig-zag
Start with one support leg, knee bent for
the push-off; the other foot is off the
ground with knee lifted high.
Load and push-off diagonally.
Land with the opposite leg, hold this for 2
seconds.

 Keep the trunk upright and steady, knee

lifted high.

HEART RATE AFTER DRILLS: _____ bpm

SESSION 4

ASSESSMENT

5 MINUTES

Using the rating of perceived exertion, rate the following

drills:
Power- sense of muscle strength applied to a run
Tempo-rate at which arms and legs are moving
Intensity-sense of comfort or discomfort
RUNNING DRILLS
POWER TEMPO INTENSITY
A-March walk
A-skips
Butt kicks
Alternate butt kicks &
high knees
Carioca-front
Carioca-back
Carioca-combination
Side skips
Zig-zag
ASSIGNMENT
Record the running workouts that you will be doing for a
week until the next PE class. List the distance (in meters) that
you have covered given a fixed time of 12 minutes.
Describe them in terms of pace and breathing:
1. Pace: Continuous jog; Alternate jog and walk; Walk
2. Breathing:
Hyper;
Labored;
Heavy;
Huffing;
Conversational; Normal
3. Intensity:
Very
uncomfortable;
Uncomfortable;
Tolerable; Comfortable; Very comfortable; Soothing
DATE

PACE

BREATHING

INTENSITY

DISTANCE
(meters)

SESSION 5

INTRODUCTORY ACTIVITY

5 MINUTES

REVIEW:
In our previous lesson, we performed speed and lateral
running drills and rated our perceived exertion in terms of
heart rate, power, tempo and intensity.
PREVIEW:

Todays lesson consists of interval training, which is a

training method that divides an entire workout into
segments called sets. Each set consists of a particular task
that is performed either at a given distance, time or
repetition, as well as a recovery period.
For example, 5 times or sets of a 20-meter sprint followed
by a period of recovery by walking back to the starting
line (5 X 20m-sprint at walking).
Another example is, 4 sets of 50-meter sprint with rest
intervals of 1 minute (4 x 50m:1min).
Finally, 2 sets each of the following drills---butt kicks,
high knees and a combo (alternate butt kicks and high
knees); the first set consists of 10 repetitions while the
second set consists of 20 repetitions. This is denoted as:
Set 1: 10 reps butt kicks; high knees and combo
Set 2: 20 reps but kicks, high knees and combo

SESSION 5

APPLICATION

10 MINUTES

GENERAL WARM-UP
1. SLOW PACE
a. Side walk/squats
b. Butt kicks
c. High knees
2. MODERATE PACE
a. Side shuffle (left foot leading)
b. Side shuffle (right foot leading)
c. Carioca (left foot leading)
d. Carioca (right foot leading)
e. Back pedal
3. SPRINTS
a. 5-meter jog, then burst into a 10-meter sprint
b. 5-meter back pedal, then burst into a 10-meter sprint
10-meter sprint, then side shuffle (right foot leading)
for 5-meters, back pedal for 5 meters, side shuffle
(left foot leading), then finish off with a 10-meter
sprint.

SESSION 5

SKILL DEVELOPMENT

20 MINUTES

INTERVAL TRAINING
1. Students are grouped into threes, or the class can be
divided into three groups.
2. Runners or Groups 1 and 3 are in the starting line,
runner or group 2 is positioned in the next cone.
3. The distance between cones is 20-meters
4. Upon the teachers signal, runner/group 1 moves to the
next cone. His arrival on the cone signals runner/group
2 to start moving towards runner/group 3.
5. The interval training consists of the following:
Set 1: 2 x 10-meter walking combo
Set 2: 2 x 20-meter A-skips
Set 3: 2 x 20-meter side skips (one on each side)
Set 3: 2 x 10-meter high knees
Set 5: 2 x 100m sprint/50m sprint/20m sprint or

*1 x 100m; 1 x 50m, 1 x 20m sprint

*Note that the distance becomes shorter to allow you to
still sprint all-out while taking into account the
accumulation of fatigue.
COOL-DOWN: Dynamic and Static Stretching
1. 10 repetitions of toe touches (done in place)
2. 20 seconds of toe walk to heel walk (done in place)
3. Inch worm
4. Quadriceps stretch
5. Hamstrings stretch
6. Groin stretch
7. Glute stretch
8. Calf stretch

SESSION 5

ASSESSMENT

5 MINUTES

1. Which of the exercises were EASY to perform?

ANSWER: ___________________________________________
___________________________________________
2. Did I persevere in performing those exercises which I
found to be difficult? Why or why not?
ANSWER: ___________________________________________
___________________________________________
___________________________________________
3. Am I confident in doing these exercises on my own?
Why or why not?
ANSWER: ___________________________________________
___________________________________________
___________________________________________
ASSIGNMENT
Record the running workouts that you will be doing for a
week until the next PE class. List the distance (in meters) that
you have covered given a fixed time of 12 minutes.
Describe them in terms of pace and breathing:
1. Pace: Continuous jog; Alternate jog and walk; Walk
2. Breathing: Hyper; Labored; Heavy; Huffing;

Conversational; Normal
3. Intensity: Very uncomfortable; Uncomfortable;
Tolerable; Comfortable; Very comfortable; Soothing
DATE

PACE

BREATHING

INTENSITY

DISTANCE
(meters)

SESSION 6

INTRODUCTORY ACTIVITY

5 MINUTES

REVIEW:
In our previous lesson, we performed drills using
interval training.

I have also been logging in my running

workouts (Session 4 and 5 assignments) to keep track of any

improvements in my aerobic endurance.
Compared to my pre-test score of:
VO2max __________ INTERPRETATION: __________
My current aerobic endurance (VO2max) is:
a. Distance (meters) _____ 504.9 = _____
b. Answer in a. _____ 44.73 = _____
INTERPRETION: __________

PREVIEW:
Todays tasks consist of jogging over a distance of 1-mile or
4 laps around a track oval and evaluating my peers
running form.

SESSION 6

SKILL DEVELOPMENT

5 MINUTES

GENERAL WARM-UP
1. Toe walk to heel walk (in place)
2. Toe touches (in place)
3. A-march walk (in place)
4. Inchworm

SESSION 6

APPLICATION

30 MINUTES

1. The class will be divided into 2 groups.

2. One group will assess a peer in the other group who

will be jogging for 1 mile or 4 laps around a track oval.

3. I will use the following rubrics when I assess my peers
running form:
A All the time
F A few times
M Most of the time
B Barely

Lap 1

Lap 2

Lap 3

Elbows bent while

jogging
Elbows swinging freely
on the side
Shoulders squared ( trunk
kept from rotating)
Arms kept from crossing
the midline of the body
Body slightly leaning
forward
Straight gaze while
running
Foot lands directly
underneath the body
Knee bent to absorb
landing impact
Landing on midfoot
Toe-off during push-off
Jogging pace maintained

SESSION 6

ASSESSMENT

5 MINUTES

TIME FINISHED : _____ minutes _____ seconds

HR after exercise (6-second count): _____ bpm

Lap 4

SESSION 7

INTRODUCTORY ACTIVITY

10 MINUTES

REVIEW:
In our previous lesson, I was assessed by a peer on my
running form as a jogged over a distance of 1 mile or 4 laps
around a 400-m track oval.
PREVIEW:
Todays lesson consists of fitness tests that will assess my
fitness levels in terms of flexibility, aerobic and muscle
endurance.
The tasks include:
1. Measuring my muscular endurance
Push-ups
Curl-ups
2. Measuring my flexibility
Zipper test
Sit-and-reach

SESSION 7

SKILL DEVELOPMENT

5 MINUTES

My scores in the different fitness tests are:

FITNESS
TEST
Push-ups
Curl-ups
Zipper
Right elbow up
Left elbow up
Sit and reach

TODAYS
SCORE

PRE-TEST
SCORE

SESSION 7

ASSESSMENT

20 MINUTES

1. Compared to my pre-test score, I performed better in

ANSWER: ________________________________
2. Based on my test scores, I can describe my fitness level
as
ANSWER: ________________________________
3. In our class, how many students:
a. Scored higher than me
Push-ups
ANSWER: __________
Curl-ups
ANSWER: __________
Sit-and-reach test
ANSWER: __________
Zipper test
ANSWER: __________
b. Scored lower than me
Push-ups
ANSWER: __________
Curl-ups
ANSWER: __________
Sit-and-reach test
ANSWER: __________
Zipper test
ANSWER: __________
c. Have the same score as mine
Push-ups
ANSWER: __________
Curl-ups
ANSWER: __________
Sit-and-reach test
ANSWER: __________
Zipper test
ANSWER: __________

SESSION 8

INTRODUCTORY ACTIVITY

10 MINUTES

REVIEW:
In our previous lesson, we conducted fitness tests to
assess our flexibility, aerobic and muscle endurance.
PREVIEW:
Todays lesson consists of participating in different
Philippine games which involve running:
1. Agawang panyo
Two groups line up along their designated baseline.
Each member of the group is assigned a number.
The teacher stands in the middle holding a panyo,
and calls out a number.
The relevant group members try to grab the panyo
from the teachers hand and runs back to his/her
baseline trying to avoid getting tagged by the
opposing group member.
2. Berong-berong
One person is designated taya or it.
S/he chases after the rest of the group and tries to tag
any of them.
Anyone who is tagged now locks hands with the
taya and joins the taya in chasing after the others.
3. Lawin at sisiw
A group forms a single file by holding on to each
members waist.
The last member on the line or the tail has a
handkerchief tucked at the back of his/her waist.
The object of the game is for the head of each group
(the one in front of the line) to grab this hanky while
trying to prevent their own groups hanky from
being grabbed by the head of the opposing group.

SESSION 8

SKILL DEVELOPMENT

5 MINUTES

The class will be divided into 3 groups. Each group will be

assigned to play one game. Each game is to be played for 10
minutes. After 10 minutes, the groups are assigned to play
another game. The session ends when all groups have
played all 3 different games.

SESSION 8

APPLICATION

30 MINUTES

Game Proper:
A. My heart rate before playing is: _____ bpm
B. I will monitor my heart at the end of each game:
1. Agawang panyo
HR after the game: _____ bpm
2. Berong-berong
HR after the game: _____ bpm
3. Lawin at sisiw
HR after the game: _____ bpm

SESSION 8

ASSESSMENT

5 MINUTES

Based on my heart rate, I will assess the following games in

terms of intensity by checking the relevant box:
GAME
Agawang panyo
Berong-berong
Lawin at sisiw

LOW

MODERATE

VIGOROUS