CAMP TINIO

National High School Project MELC (Managing and Enhancing Learning through Contextualization)
STUDENT LEARNING GUIDE IN PE AND HEALTH 11
1st Semester, Quarter I, Week 1

Lesson 1: Health Related Fitness Assessment

MOST ESSENTIAL LEARNING COMPETENCY

PEH11FH-Ig-i-6 Self-assess health-related fitness (HRF) status, barriers

to physical activity assessment participation and

In this activity, you should:

1. evaluate one’s health-related fitness status.

WHAT YOU NEED TO REMEMBER?

Hello Camptinians! How are you today? I hope you are staying healthy and safe.
Welcome to our PE and Health 11 Class, today we will start our lesson in Health-
Related Fitness.
I hope you are ready and have enough energy to do all your task in your learning guide

Let us begin! Try to guess the mystery word (S-I-T-S-N-E.F)

Health Related Fitness

Health-related fitness (HRF) is theoretically defined as a multidimensional construct containing the components
cardiorespiratory endurance, muscular strength, muscular endurance, flexibility and body composition.

A. Cardiovascular Endurance
Cardiorespiratory endurance is the ability to perform dynamic exercise involving large muscle groups at moderate to
high intensity for prolonged periods of time. A well condition heart and an efficient respiratory system are essential
for high levels of aerobic fitness. Cardiovascular endurance can be measured by running, cycling, and by doing any
aerobic activities.

3-MINUTE STEP TEST

EQUIPMENT /PROCEDURE HOW TO MEASURE MODEL
EQUIPMENT ● Record your heart rate for
60 seconds counting each
● A 12-inch-tall step (you can
beat. For more accuracy
use a box too, but it should
begin recording as soon as
be close to 12 inches)
you can after stopping the
● A stopwatch or timer exercise.

● Metronome (there are a

number of free metronome
apps available)
● A partner to help with
counting

PROCEDURE

1
…Bringing our school closer to your home…
 ● Start by setting the
metronome to 96 beats per
minute. Ensure its audible
so you can hear each beat.
● Once set, start your timer
and begin stepping on and
off the step to the
metronome beat for 3
minutes. Ensure you
maintain a consistent pace
and do not stop to catch
your breath during the test.
● When the timer clocks 3
minutes, stop the routine
and sit while maintaining an
upright posture.

B. Muscular Strength
Muscular strength can be defined as the force developed during a maximal voluntary contraction, under a given set of
conditions.
One can assess muscular strength by performing sit ups. The sit-up test is a measure the muscle strength of the
abdominal and hip-flexor muscles. The aim of this test is to perform as many sit-ups as you can in the given time.
PUSH UPS
PROCEDURE HOW TO MEASURE MODEL

1. Get down on all fours, placing

your hands slightly wider than
your shoulders. 
2. Straighten your arms and legs. 
Record how MANY push ups you
3. Lower your body until your are able to perform in the given
chest nearly touches the floor. time.
4. Pause, then push yourself back
up. 
5. Repeat.

C. Muscular endurance
Muscular endurance is the ability of the muscle group to executed repeated contractions of submaximal resistance,
over a period of sufficient time to cause muscular fatigue.

Muscular endurance can be measured by “static squat test”.

PLANK
PROCEDURE HOW TO MEASURE MODEL

2
…Bringing our school closer to your home…
 ● Place forearms on the floor
with elbows aligned below
shoulders and arms parallel
to your body at about
shoulder width. If flat palms
bother your wrists, clasp
your hands together.

● Ground toes into the floor

and squeeze glutes to
stabilize your body. Your
legs should be working, too Record how many seconds you are
— be careful not to lock or able to perform within given time.
hyperextend your knees.

● Neutralize your neck and

spine by looking at a spot on
the floor about a foot
beyond your hands. Your
head should be in line with
your back.

● Hold the position for 1

minute.

D. Speed
Running speed and agility are very important to recreational activities due to the need for speed variation. The ability
to cover short distances quickly will also be of great advantage. This skill in Health-Related Fitness can be test by
running, the longer the distance you attain in a given period of time determines your speed.

Flexibility can be assessed by V-sit test

30 METER SPRINT
EQUIPMENT/PROCEDURE HOW TO MEASURE MODEL
EQUIPMENT
● Measuring tape or marked
track
● Stopwatch or timing gates
● Cone markers.

Record how fast did the

students reach the finish
PROCEDURE
line.
● The starting position
should be standardized,
starting from a stationary
position with a foot behind
the starting line, with no
rocking movements. If you
have the equipment (e.g.
timing gates), you can
3
…Bringing our school closer to your home…
 measure the time to run
each split distance (e.g. 5,
10, 20m) during the same
run, and then acceleration
and peak velocity can also
be determined

E. Flexibility
Flexibility is the ability of a joint or series of joints to move through an unrestricted, pain free range of motion.
Although flexibility varies widely from person to person, minimum ranges are necessary for maintaining joint and
total body health. Many variables affect the loss of normal joint flexibility including injury, inactivity or a lack of
stretching.

1. Zipper Test
This test measures how mobile and flexible your upper arms and shoulder joints are. Reach one hand behind your
neck and down along your spine. Then bring your opposite hand behind your back and up toward your top hand.

You can measure your flexibility by how close your hands are to each other.
ZIPPER TEST
PROCEDURE HOW TO MEASURE MODEL
a. Stand erect, guy.   a. Observe whether the
fingers crossed each other
b. To check your right shoulder, lift
or overlapped.  
your right arm, bend your elbow,
and stretch your back as far as b. Measure the angle at
you can. which the fingers
overlapped with c.
c. At the same time, extend your left
Record the centimeter
arm down and behind your back,
value. Performance –
fold your elbow over your back,
mark zip check to nearest
and attempt to cross your fingers
0.1 cm Norm 0 1 2 3 4 5-
over those of your right hand.  
do not touch fingertips-
d. Reach with your right hand over just touched fingertips-
your right shoulder and down finger overlapped by 1-2
your back as though you were cm. -the fingers
pulling a zip or scratching overlapped by 3-4 cm.
between your shoulder blades. -the fingers overlapped
by 5-7 cm. –fingers
e. Repeat the operation (a-d) with overlapped by 8 cm or
the left hand over the left more.
shoulder to check the left
shoulder.  

2. SIT AND REACH

This simple test is designed to measure the flexibility of your hamstrings and lower back. The sit and reach test have
long been used as a test to represent a person's flexibility, though actual flexibility may differ around the body.
SIT AND REACH
PROCEDURE HOW TO MEASURE MODEL

4
…Bringing our school closer to your home…
 a. Place a tape measure or meter Your reach is what is
stick between the legs with the measured.  Take the best of
15” mark in line with your feet, three measurements. 
and the zero mark closer to your
body. 
b. Sit up straight with both arms
extended in front of you, one
hand over the top of the other. As
you exhale, reach as far forward
as you can, keeping your legs
straight.

F. Power
Power is considered to be a combi- nation of strength and speed. It has also been defined as the ability to exert muscle
force quickly For this reason some consider it to be a combination of skill and health-related physical fitness. Some
examples of power include putting the shot and vertical jumping.
STANDING LONG JUMP
EQUIPMENT/PROCEDURE HOW TO MEASURE MODEL
EQUIPMENT The measurement is taken
from take-off line to the
tape measure to measure distance
nearest point of contact on
jumped, non-slip floor for takeoff,
the landing (back of the
and soft-landing area preferred.
heels). Record the longest
The take offline should be clearly
distance jumped, the best of
marked.
three attempts.
PROCEDURE
The athlete stands behind a line
marked on the ground with feet
slightly apart. A two-foot take-off
and landing is used, with swinging
of the arms and bending of the
knees to provide forward drive.
The subject attempts to jump as far
as possible, landing on both feet
without falling backwards. Three
attempts are allowed.

G. Body Composition
Body composition, or your body's ratio of fat mass to fat-free mass, is the final component of health-related physical
fitness.

Anthropometric measurements are a series of quantitative measurements of the muscle, bone, and adipose tissue used
to assess the composition of the body. The core elements of anthropometry are height, weight, body mass index (BMI)
Body Mass Index (BMI)
PROCEDURE HOW TO MEASURE MODEL
Formula 1. Multiply your height in
meters (m) by itself
Metric BMI Formula
2. Divide your weight in

5
…Bringing our school closer to your home…
 kilograms (kg) by
BMI = weight (kg) / [height (m)]2 your step 1 result

HEALTH RELATED ASSESSMENT CHART

MINUTE STEP TEST

PUSH UPS SCORE CHART
PLANK SCORE CHART 30 METER SPRINT SCORE CHART

YOUR TASKS!
PERFORMANCE TASK NO. 1

6
…Bringing our school closer to your home…
 Reminder: DO NOT WRITE ANYTHING ON THIS STUDENT LEARNING GUIDE.
Write your answers on your answer sheets.

Enrichment Activity 1: Am I Physically Fit?

Today you will perform the different exercises under Health-Related Fitness. Please Record your scores on the
attached Physical Fitness Test Scorecard. After doing Health Related Fitness Test, kindly answer the following
questions based on the result of your Health-Related Fitness Test for (15 points).

QUESTIONS ANSWER
1. Based on your results, what are your areas that
are needed to improve?
2. What is the health-related fitness that is
resilient?
3. What area the health-related fitness that seems
normal or average when it comes to fitness?
4. What seems to be the possible program you may
use to improve the areas that are in below
average?

RUBRICS
Description EXCELLENT (5) FAIR (3) POOR (1)
1. Based on your results, The student excellently The student analyzes The student cannot
what are your areas that analyzes his/her result. his/her result with 1-2 analyze his/her result.
are needed to improve? mistakes
2. What is the health-related The student excellently The student analyzes The student cannot
fitness that is resilient? analyzes his/her result. his/her result with 1-2 analyze his/her result.
mistakes
3. What area the health- The student excellently The student analyzes The student cannot
related fitness that seems analyzes his/her result. his/her result with 1-2 analyze his/her result.
normal or average when mistakes
it comes to fitness?

WRAP-UP ACTIVITY

What is health-related fitness? (5 points).

REFERENCES
7
…Bringing our school closer to your home…
 https://www.verywellfit.com/the-components-of-fitness-4154074
https://innovationphysio.com/blog/simple-diy-fitness-test-can-home/
https://www.nytimes.com/guides/well/activity/how-to-do-a-pushup
https://greatist.com/fitness/perfect-plank#plank-variations
https://www.topendsports.com/testing/tests/sprint.htm
https://health.ucdavis.edu/sportsmedicine/resources/flexibility_descriprion.html
https://www.lancasterschools.org/cms/lib/NY19000266/Centricity/Domain/267/Sit%20and
%20Reach%20Test_%20Testing%20your%20fitness%20at%20home.pdf
https://www.nsu.ac.in/physical-fitness-test
https://pubmed.ncbi.nlm.nih.gov/30726000/

8
…Bringing our school closer to your home…
 9
…Bringing our school closer to your home…