Republic of the Philippines
DEPARTMENT OF EDUCATION
Region IV-A CALABARZON
Schools Division Office of Biñan City
BIÑAN CITY SENIOR HIGH SCHOOL
SAN ANTONIO CAMPUS
Pedro Escueta St., Brgy. San Antonio, City of Biñan, Laguna
Health Optimizing Physical
Education 3
Quarter 1 Module 1
Title:
Health-Related Fitness (HRF), Status, Barriers to
Physical Activity
Introductory Message
To the Parents:
Greetings of good life!
This learning material is made for the child to learn the needed competencies in Health
and Optimizing Physical Education 3. This module is composed of discussions and activities
where your child can learn. The Introduction is all about the knowledge that your child already
knows. This part connects what is already known and what is about to be learned. The
Development part provides the needed information and skills to be learned. Engagement part
has activities which will strengthen the mastery of the lesson. The Assimilation part is an
assessment which check if your child acquired the needed skills.
As a parent, you have a big part in helping your child to learn during this time of
pandemic. Your guidance and ample time are needed so they can understand the lessons and
instructions better. Nevertheless, you may let them work independently so they can develop
their skills fully.
If you have any question or your child needs help about the lesson, please call us or
message us. We are ready to assist you.
Thank you for always showing love to your child by continuously helping them to learn!
To the Learner:
Greetings!
This module was designed to deliver you with 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 is composed of discussions and
activities to further develop your knowledge, understanding and skills in Health Optimizing
Physical Education. The lesson has four parts: Introduction, Development, Engagement and
Assimilation.
You are tasked to answer all the activities given in this learning materials. Your parents,
guardian, brother, and sister’s guidance are expected while doing the given activities. As a
learner you are also expected to attend the follow – up session scheduled for you. You must
also finish answering all the activities given before the date set by your teacher.
Your teacher will be checked all your answers in the activities once your parents/
guardian has returned this material.
If you have any question about the lesson or you find difficulty in understanding the
lesson or activity, do not hesitate to contact or message your teacher. They are ready and
willing to assist you.
Happy learning!
This module was designed and written to help you understand Health Optimizing
Physical Education 3 specifically about setting your fitness goal. The scope of this module
permits it to be utilized in many various learning situations. The given activities in this
module can be done individually or with the help of a family members. This module
focuses on Understand the significance of assessing health–related fitness component,
self– assessment on health–related fitness (HRF), barriers on physical activity, and on
one’s diet.
A vital goal of physical education is, therefore, to teach life skills that equip learners
with knowledge and motivation to maintain a healthy lifestyle. One of those life skills is
dance, dancing can be a way to stay fit for people of all ages, shapes, and sizes. Dance
improves cardiovascular health, heightens balance and strength, boosts cognitive
performance, and provides stress relief, all with low wear and tear on the body.
After browsing this module, you are expected to:
1. Self-assesses health-related fitness (HRF). status, barriers to physical activity
assessment participation and one’s diet
● Differentiate diet from nutrition
● Identify different physical activity barrier
● Perform different health related fitness test
● Reflect on the test results and suggest plans for improvement
● Identify strength and weaknesses for development and improvement.
Activity 1: Lets Check This
Read each statement carefully and write AGREE, if you think the statement is correct and
DISAGREE if otherwise on the space provided before each number.
___________1. Good health means that you are not being able to cope with the busy pace.
___________2. Proper execution of dance steps increases the risk of injuries.
___________3. Strengthening and flexibility exercises are intended to improve bone and
muscle strength and improve resilience of our connective tissue.
___________4. Poor posture is often seen in senior high school students who are conscious
of their height.
___________5. Regular exercise benefits the heart and the circulatory system.
of life.
Choose the letter of the best answer. Write the chosen letter on your notebook.
1. A health-related component which is highly needed by a gymnast in order to achieve
better performance.
A. Body Composition C. Muscular Endurance
B. Flexibility D. Muscular Strength
2. A component of physical fitness which has the ability of an individual to perform
prolonged work continuously, where the work involves large muscle groups.
A. Agility C. Muscular Strength
B. Cardiovascular Endurance D. Speed
3. Which of the following exercises is best for improving muscular strength and
endurance?
A. Bicycling B. Push-ups C. Running D. Walking
4. Which of the following will not improve your personal fitness program?
A. Best way to build core strength.
B. Exercising at moderate intensities.
C. High risk of injuring the muscles and ligaments.
D. Increases one’s flexibility and muscular strength.
5. Which of the following is not a health-related physical fitness test?
A. Pull-up B. Shuttle run C. Sit and reach D. Trunk lift
6. Which is not helpful to do?
A. Eats fruits and vegetables daily C. Increase consumption of fatty foods
B. Limit the intake of sugar and salt D. Eat breakfast high in fiber like oatmeal
7. The following are health-related fitness test. Which is for cardiovascular endurance?
A. 1-km run C. Push-ups
B. Body Mass Index D. Sit and Reach
8. Lorna is actively engaged in physical fitness activities. Which of these could be his
reason of doing it?
A. To live a longer life C. To keep himself healthy and strong
B. To be a physically fit D. All of these
9. What components that contribute to the development of health and functional capacity
of the body such as cardiovascular endurance, muscular strength, muscular endurance,
flexibility, and body composition?
A. Health-related fitness C. Risk factors
B. Recreational activities D. Skill-related fitness
10. Which of the following is not a positive outcome of personal fitness?
A. Enhanced self-esteem C. Improved physical appearance
B. Hypertension D. Stress reduction
Activity 2: Define Me
Put (/) if you think you can confidently do the task and (x) if you cannot. Write the answer
on your notebook.
_____ I engage in moderate to vigorous activities regularly.
_____ I recognize that I have responsibilities in my community.
_____ I examine media information on fitness before trusting them.
_____ I am aware of the needs of others, and I am willing to help them.
_____ I can identify the risk factors related to Health-Related Fitness (HRF) diseases.
_____ I know that media and technology have advantages and disadvantages to our health.
Refer to the table to know what your answers mean.
All You possess all the skills expected of you in this module and
/ will have little difficulty in accomplishing the tasks.
One or more You possess some of the skills expected of you in this module
X and might have some difficulty in accomplishing the tasks but
willingness and enthusiasm will surely help.
Let’s Get Ready to Learn
Being physically active permits the body systems to function properly with alertness
and energy. Remaining in shape permits a person to efficiently and effectively perform
his/her daily tasks that will lead to better output and performance.
Health-related fitness involves exercise activities that you do in order to improve
your physical health and stay healthy. Health related fitness includes five (5) components
namely, cardiovascular endurance, muscular strength, flexibility, muscular endurance,
and body composition.
Activity 3: Lead me to where I am!
Direction: Listed below are examples of physical activity barriers. Draw a circle
and rectangle on your notebook, inside the circle write the personal barrier and
inside the rectangle write the environmental barrier.
Activity 4: LET’S DO THIS
Direction: Below are pictures of dynamic exercises observe it carefully and execute it
before you proceed to physical fitness test. You can ask your teacher for guidance.
RUN IN PLACE WALKING LUNGES
HIGH KNESS SIDE SHUFFLE
GRAPEVINE / CARRIOCA JUMPING JACKS
Activity 5:
Physical Fitness Testing
Assessing one’s health status will help the person know about one’s strengths and
weaknesses. Awareness of individuals’ health-related fitness and its relevant
interpretations
will aid the person to efficiently create an action plan in observing a healthy lifestyle and
selecting appropriate activities for areas that need improvement.
Instruct the students to be in proper attire, prepare needed materials, and get ready
to perform the following activities.
Self-testing Activities for Health-related fitness
A. Anthropometric Measurements
Purpose: To measure body composition
Materials Needed: weighing scale, tape measure
Goal: Take body measurements
Preliminary: Prepare needed materials
Procedure:
1. Height. Stand with trunk straight. Measure the distance from the floor to the top of the
forehead. Record the score in centimeters (cm).
2. Weight. Stand on a weighing scale free from any object for weight accuracy. Record in
kilograms (kg).
3. Computation/s
Body Mass Index (BMI) - measure of body mass based on height and weight that aid
in determining weight categories.
BMI = Weight in kg/ (Height in m) x (Height in m)
E. Sit and Reach Purpose – reach as far as possible without bending the hamstring
Material Needed: Tape Measure
Answer the following:
1. Based on the results of your physical fitness test what is your strongest health
related fitness component? Your weakest health related fitness component?
2. What is your realization and conclusion?
Activity 6
Directions: Cite a generalization by filling in the blank to complete the sentences. Write the
answer on your notebook.
1. I learned that identifying physical activity barriers will help to
__________________________________________________________________________________
__________________________________________________________________________________
2. I can say that diet and nutrition is
__________________________________________________________________________________
__________________________________________________________________________________
3. I have noticed my strength and weakness, thus,
__________________________________________________________________________________
__________________________________________________________________________________
Choose the letter of the best answer. Write the chosen letter on your notebook.
1. Which is not helpful to do?
A. Eats fruits and vegetables daily C. Increase consumption of fatty foods
B. Limit the intake of sugar and salt D. Eat breakfast high in fiber like oatmeal
2. Which of the following is not a health-related physical fitness test?
A. Pull-up B. Shuttle run C. Sit and reach D. Trunk lift
3. A health-related component which is highly needed by a gymnast in order to achieve
better performance.
A. Body Composition C. Muscular Endurance
B. Flexibility D. Muscular Strength
4. Which of the following will not improve your personal fitness program?
A. Best way to build core strength.
B. Exercising at moderate intensities.
C. High risk of injuring the muscles and ligaments.
D. Increases one’s flexibility and muscular strength.
5. A component of physical fitness which has the ability of an individual to perform
prolonged work continuously, where the work involves large muscle groups.
A. Agility C. Muscular Strength
B. Cardiovascular Endurance D. Speed
6. What components that contribute to the development of health and functional capacity
of the body such as cardiovascular endurance, muscular strength, muscular endurance,
flexibility, and body composition?
A. Health-related fitness C. Risk factors
B. Recreational activities D. Skill-related fitness
7. Which of the following is not a positive outcome of personal fitness?
A. Enhanced self-esteem C. Improved physical appearance
B. Hypertension D. Stress reduction
8. The following are health-related fitness test. Which is for cardiovascular endurance?
A. 1-km run C. Body Mass Index
B. Push-ups D. Sit and Reach
9. Lorna is actively engaged in physical fitness activities. Which of these could be his
reason of doing it?
A. To live a longer life C. To keep himself healthy and strong
B. To be a physically fit D. All of these
10. Which of the following exercises is best for improving muscular strength and
endurance?
A. Bicycling B. Running C. Push-ups D. Walking
Reference:
Physical education and Health Learning Materials
How to Measure and Improve Muscular Endurance, Very Well Fit. September 26, 2020
[Link]/what-is-muscular-endurance-3120360#:~:text=Muscular%20endura
nce%20is%20the%20ability,with%20muscular%20strength%20and%20po
The Health and Fitness Benefits of Flexibility Training. Ver Well Fit. September 26, 2020
[Link]
y%20is%20the%20range%20of,like%20yoga%20or%20Tai%20Chi.
Body Composition and Body Fat [Link] Well Fit. September 26, 2020.
[Link]
sition%20is%20the%20proportion,your%20health%20and%20fitness%20level.
The 5 Health-Related Components of Fitness. Laura Williams. April 3, 2020.
[Link]
Diet and Nutrition. Taking Charge of your Health and Well- Being. September 27, 2020.
[Link]
p=1
What is diet and Nutrition. Taking Care of your Health and Well-Being. September 27,
2020.
[Link]
hat-diet-nutrition
Importance of Good Nutrition. President’s Council on Sports, Fitness and Nutrition.
September 26, 2020.
[Link]
[Link]
[Link]
[Link]
[Link]
