Republic of the Philippines
Department of Education
National Capital Region
DIVISION OF CITY SCHOOLS – MANILA
Manila Education Center Arroceros Forest Park
Antonio J. Villegas St. Ermita, Manila
HOPE 4
GRADE 12
TRAINING PLAN
2nd Semester
Week 15-16 Module 8
Most Essential Learning Competencies:
…..Explains how to optimize the energy systems for safe and improved
performance
…..Describes the role of physical activity assessments in managing
one’s stress
…..Demonstrates proper etiquette and safety in the use of facilities and
equipment
…..Recognizes the value of optimizing one’s health through
participation in physical activity assessments
…Analyzes art elements and principles in the production of work following the style of a western and classical
art.
PRE-TEST
Multiple Choice
Directions: Encircle the letter of your correct answer.
1. Walking up and down in stairs from first to 10th floor, 3 times a day is one of the
best physical preparation to climb a mountain. What principle of training plan is
shown in the sentence?
A. Frequency
C. Individualization
00000000
B. Repetition
D. Both A and B
2. Presence of mind is very important in climbing mountain to avoid untoward
incident. What is the type of psychological drill that is shown in the sentence?
A. Alertness
C. Vigilance
00000000
B. Mindfulness
D. Both B and C
3. Cardio and strength exercise are very important to develop most specially if a
climber will have a major climb. What principle in training plan is shown in the
sentence?
A. Frequency
C. Type
00000000
B. Time
D. None of the above
4. A positive belief will aid a climber to stay focus to reach the summit even the trail
is challenging. What type of psychological strength is presented in the sentence?
A. Determination
C. Focus
B. Personal Mantra
D. None of the above
00000000
5. This refers to the difficulty of an exercise.
A. Frequency
C. Time
B. Intensity
D. Speed
00000000
6. Refers to a plan that focus in developing physical abilities and motor control.
A. Physical
C. Individualized Plan
00000000Plan
B. Psychological Plan
D. Emotional Plan
7. Refers to a plan that focus on personality specially an optimism while climbing
difficult mountains.
A. Physical Plan
C. Individualized Plan
B. Psychological Plan
D. Emotional Plan
00000000
8. A plan in sports is a physical work out that is carried out to achieve specific
objectives. It also helps an individual to achieve maximum efficiency in selected
sports discipline.
A. Physical Plan
C. Training
00000000Plan
B. Psychological Plan
D. Emotional Plan
9. Which of the following skills we need to developed in mental training drills?
A. Use a Mantra
C. Practice trust
B. Practice focusing
D. All00000000
of the above
10. A Method that is being used in preparing a training plan in recreational activities.
A. FITT
C. Physical Plan
B. Individualized Plan
D. Circuit Training Plan
00000000
HOPE 4
LESSON 8: Training Plan
EXPECTATIONS


At the end of the lesson, this module will help you to:
identify components of training plan;
internalize the importance of physical ang psychological plan
Let us start your journey in learning more about Mountaineering.
Let’s Think and Act Now!
LOOKING BACK TO YOUR LESSON
Planning is very essential in everything. In mountaineering, failing to
plan may lead to unhappy experience. It does not say that if plan you will
have a perfect adventure, but to prepare you to things that may happen and
lessen trouble in case.
List down guides and tips on how to plan outdoor activities:
In order to enjoy a successful outdoor activity, one should carefully
think of an elaborate plan such as:









Identify and record the goals or expectations of your trip.
Keep in mind the skills and ability of trip participants or company.
Check the location, duration, ordinance, and transportation of
your chosen trip.
Consider the weather/season and date of the planned activity.
00000000
Gain knowledge of the area
you plan to visit from land managers,
maps, and literatures.
Choose equipment and clothing that follows comfort, safety,
sanitation and convenience.
Keep in mind the Leave No Trace policy when packing.
Always bring an emergency kit for unexpected events.
Have a back-up plan for itineraries that are not done in case of
certain instances.
ACTIVITIES
Activity 1 Essay
Directions:
1. Create your own mantra about conquering fear.
Minimum of 3 sentences.
I am now shifting to an energetic state of receiving. I am now reclaiming
my thoughts actions, beliefs, and emotions for me. I am now attracting and
calling in my desires without limits or conditions. I am an energetic match for
all that is possible. And so it is, and so it shall be.
Rubric
CRITERIA
5
4
3
2
1
The idea of the sentence is about the mantra of fear
The composition of sentence/s are clear and easy to
understand
Originality of mantra
Submitted on time
Total score
Activity 2
Directions:
Create your training plan that will develop your cardiovascular endurance
and muscular endurance.
Training plan
Frequency
Intensity
2.5 kilometers
Time
At 8:00 am for
30 mins
Jogging
Type
(CARDIO)
Squat
20 reps x 3 sets
At 8:40 am for
4 mins
(strength-LEG)
Shoulder Taps
30 reps x 2 sets
At 8:50 am for
3 mins
(strength-ARM)
REMEMBER
1. Physical and psychological fitness are one of the keys to a perfect
journey in mountain climbing.
2. Plan-Prepare-Survive
CHECKING YOUR UNDERSTANDING
Sentence Completion: Complete the sentence below
a. I learned that mental toughness plan is important because…
it helps you tune out distractions and manage emotions like negative
self-talk when faced with stress or any challenging situations.
b. I learned that physical training plan is important because..
it improves our overall health and promotes proper functioning of
muscles and bones that are one of the vital parts of our body.
REFLECTIVE LEARNING SHEET
Name: Ryza Jade S. Torres
STEM Diocles
Grade & Section: 12
Let’s Reflect!
REFLECTIVE LEARNING SHEET NO.1
Directions: Answer the following question.
1. How will you apply what you have learned in this module to
cope up in this time of pandemic?
I will apply what I have learned in the module by practicing
and doing different kinds of exercise in order to improve my
physical and mental health. I will consider my goals and
physical fitness or capabilities in planning my own training
plan. Also, I will try to change my own perspective by being more
mentally tough and determined so that I will not be affected by
other factors that can distract and bring down my feelings.
Furthermore, I will also channel in any kind of mantra to
improve my trust and focus on myself. Although being in a
pandemic is hard, I will apply all of the knowledges that I have
learned in this module to see the positive and good things in
life.
POST-TEST Multiple Choice
Directions: Encircle the letter of your correct answer.
1. Walking up and down in stairs from first to 10th floor, 3 times a day is one of the
best physical preparation to climb a mountain. What principle of training plan is
shown in the sentence?
A. Frequency
C. Individualization
00000000
B. Repetition
D. Both A and B
2. Presence of mind is very important in climbing mountain to avoid untoward
incident. What is the type of psychological drill that is shown in the sentence?
A. Alertness
C. Vigilance
00000000
B. Mindfulness
D. Both B and C
3. Cardio and strength exercise are very important to develop most specially if a
climber will have a major climb. What principle in training plan is shown in the
sentence?
A. Frequency
C. Type
00000000
B. Time
D. None of the above
4. A positive belief will aid a climber to stay focus to reach the summit even the trail
is challenging. What type of psychological strength is presented in the sentence?
A. Determination
C. Focus
B. Personal Mantra
D. None of the above
00000000
5. This refers to the difficulty of an exercise.
A. Frequency
C. Time
B. Intensity
D. Speed
00000000
6. Refers to a plan that focus in developing physical abilities and motor control.
A. Physical
C. Individualized Plan
00000000Plan
B. Psychological Plan
D. Emotional Plan
7. Refers to a plan that focus on personality specially an optimism while climbing
difficult mountains.
A. Physical Plan
C. Individualized Plan
B. Psychological Plan
D. Emotional Plan
00000000
8. A plan in sports is a physical work out that is carried out to achieve specific
objectives. It also helps an individual to achieve maximum efficiency in selected
sports discipline.
A. Physical Plan
C. Training
00000000Plan
B. Psychological Plan
D. Emotional Plan
9. Which of the following skills we need to developed in mental training drills?
A. Use a Mantra
C. Practice trust
B. Practice focusing
D. All00000000
of the above
10. A Method that is being used in preparing a training plan in recreational activities.
A. FITT
C. Physical Plan
B. Individualized Plan
D. Circuit
Training Plan
00000000
References
Internet Sources
Training Plan, 2015
https://www.fsps.muni.cz/emuni/data/reader/book-6/02.html Retrieved May
23,2020
Training Plan /fit principles, 2016
https://www.healthline.com/health/fitt-principle#frequency Retrieved May
23, 2020
Training, and Sports Wellness Plan, 2015
https://www.mentaltoughnesstrainer.com/training-for-sports/ Retrieved May
23, 2020
ANSWER KEY
Multiple Choice
1. A 6. A
2. A 7. B
3. C 8. C
4. B 9. D
5. B 10. D
PRE & POST TEST