Senior High School Department of Education

National Capital Region

SCHOOLS DIVISION OFFICE
MARIKINA CITY

HOPE 1
1st Semester
Module 1: Physical Fitness and You

Writer : Leah S. Bulay-og

Cover Illustrator: Xylene C. Ocon

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 What I Need to Know
This Module was designed & written to help you to understand the concept of
Dance and how they can help to improve one’s health through regular
participation.
The lesson is arranged to follow the standard sequence of the course.
The module is divided into two lessons namely:
● Lesson 1 –Benefits and Types of Physical Activity
● Lesson 3 - Health Related Fitness Components

Content Standard: The learner demonstrates understanding of fitness and

exercise in optimizing one’s health a habit; as requisite for physical activity
assessment performance, and as a career opportunity.
Performance Standard: The learner leads fitness events withy proficiency
and confidence resulting in independent pursuit and in influencing others
positively.
Learning Competencies and Objectives:

• Self – assesses health-related fitness (HRF), status, barriers to physical

activity assessment participation and one’s diet.
• Engages in moderate to vigorous physical activities (MVPA’s) for at least
60 minutes most days of the week in a variety of settings in-and -out of
school.

After going through this module, you are expected to:

1. Determine the types of physical activity and its benefits.
2. Execute properly the different test for Health-Related Fitness
Components.
3. Value the importance of engaging into physical activity by doing
alternative activities instead sedentary lifestyle behaviors.

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 What I Know
TRUE OR FALSE:

_________1. The recommendations for physical activity are the same for children
and adults.
_________2. When you are physically active it’s a case of no pain no gain.
_________3. Being physically active is expensive and you need money for equipment
_________4. Swimming is better than walking.
_________5. Being active is good for dealing with stress.
_________6. You don’t need extra physical activity if your work keeps you on the
move all day.
_________7. People with high blood pressure shouldn’t be physically active.
_________8. A lot of physical activity would lead to huge muscle development.
_________9. If you’re trying to lose weight, the only sure way is to eat less.
_________10. Strength and flexibility are as important as stamina in looking after
your body.
_________11. Aerobic Fitness reduces the risk of heart disease, diabetes, and
chicken pox.
_________12. Becoming physically fit will help improve your cardiovascular
endurance but it will not make you look or feel better.
_________13. Relaxation methods such as meditation, yoga, progressive muscular
relaxation, and massage therapy can help in reducing stress.
_________14. A warm-up helps to bring the heart rate back to normal and relaxes
the body.
_________15. Cardiovascular endurance, or the body's ability to continuously pump
oxygen-rich blood to the muscles, is the most important fitness component for
health.

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 What’s In

________ ________
It simply means movement of the body that uses energy

What’s New
1. What physical activities do you enjoy?
2. Do you engage in regular exercise? If yes, name the exercise you are
doing.
3. How many hours do you consume on watching the television?
4. How many hours do you spend in surfing the internet or playing
computer & phone games?
5. Calculate the time you spend in texting or in chatting with your
friends every day?

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 What is It

Physical Activity is any form of movement that causes your body to use
energy. It may be intentional like engaging in regular exercise or it may occur
as part of your routine such as walking from your school, cleaning your
house, climbing the chairs etc.

Keeping the body physically active enables the body systems to function
properly with vigor and alertness. Staying in shape allows the individual to
perform daily task efficiently and effectively resulting to better output and
performance

1. PHYSICAL ACTIVITY ALLOWS YOUNG PEOPLE TO:

❖ Develop healthy musculoskeletal tissues (bones, muscle & joints)
❖ Develop healthy cardiovascular system (heart & lungs)
❖ Develop neuromuscular awareness (how coordination and
movement control)
❖ Maintain a healthy body weight
2. MENTAL HEALTH BENEFITS
❖ Improve concentration and enhance memory and learning
❖ Reduction and management of the stress and anxiety and
depression
❖ Improve self-esteem and confidence
❖ Improved psychological well-being
3. SOCIAL BENEFITS
❖ Encourages family and community connectedness
❖ Improve social skills and networks
❖ Reduces isolation and loneliness
❖ Contributes to better performance at school

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 For Youth

❖ Self-expression
❖ Building self confidence
❖ Social interaction and
❖ Integration
4. OTHERS
❖ More readily adapt other healthy behaviors like avoidance of
tobacco alcohol and drug use
❖ Demonstrate higher academic performance at school

FOUR MAIN TYPES OF PHYSICAL ACTIVITY

1. AEROBIC ACTIVITIES
Aerobic activity moves your large muscles such as those in your
arms and legs. Running, swimming, walking, bicycling, dancing, and
doing jumping jacks are examples of aerobic activities, Aerobic activity
is also called endurance activity.

LEVELS OF INTENSITY IN AEROBIC ACTIVITY

❖ Light and Moderate -Intensity Activities

▪ Are common daily activities that do not require much effort
▪ Makes your heart lungs and muscles work harder than
light intensity activities do.
▪ on a scale of 0 to 10 moderate intensity activity is a five or
six and produces noticeable increases in breathing and
heart rate a person doing moderate intensity activity can
talk but not sing.
❖ Vigorous Intensity Activities
▪ make your heart lungs and muscles work hard on a scale
of 0 to 10 vigorous intensity activity is a 7 or 8 a person
doing vigorous intensity activity cannot say more than a
few words without stopping for a breath.

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EXAMPLES OF AEROBIC ACTIVITIES

Below are examples of aerobic activities. Depending on your level of fitness,

they can be light, moderate, or vigorous intensity:

❖ pushing a grocery cart around a store

❖ gardening such as digging or hoeing that causes your heart rate
to go up
❖ walking, hiking, jogging running
❖ water aerobics or swimming laps
❖ bicycling, skateboarding, rollerblading and jumping rope
❖ ballroom dancing & aerobic dancing
❖ tennis, soccer & basketball
2. MUSCLE STRENGTHENING ACTIVITIES
Exercises consist of activities where you move your body away or a
weight, or some other resistance against gravity. Those times work out are
also known as resistance exercises.
EXAMPLES ARE:
❖ use of elastic exercise bands
❖ lifting of own body weight
❖ use of weight machine
❖ lifting weights
❖ functional movements, such as standing and rising on your toes
3. BONE STRENGTHENING ACTIVITIES
These exercises incorporate activities that make you move
against gravity while staying upright. Weight – bearing exercises can
be:
LOW IMPACT
A workout is low impact if at least one of your feet stays in contact
with the ground constantly.
Examples are walking, hiking, rollerblading and mostly step-aerobics
and cardio-dance workouts. On the other hand, some consider exercises
such as water aerobics, swimming, cycling and with the elliptical machine
to be low impact as well. However, these activities may also be described
as “no impact” as both feet always stay on the ground and or in water or a
machine sustains the body during movement.

EXAMPLES OF LOW-IMPACT WEIGHT BEARING EXERCISE ARE:

❖ Using elliptical training machine
❖ Fast walking on a treadmill or walking outdoor
❖ Using stair-step machines

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 HIGH IMPACT
In these workouts, both feet run off the ground at the same time such
as the case during running, hopping , jumping rope , skipping, jumping
jacks, some steps aerobics( jumping on or off the step or run around the
room) and some cardio dancing that engages leaping or hurdling.
EXAMPLES OF HIGH IMPACT WEIGHT-BEARING EXERCISES ARE:
❖ Jogging/ running
❖ Stair climbing
❖ Hiking
❖ Dancing
❖ Jumping rope
❖ tennis
4. STRETCHING
Stretching bis a form of exercise that targets muscles by elongating
them to their fullest length. Stretching is often neglected portion of many
individualized exercise programs. It is important to remember that
stretching offers benefits that are important and thus, deserving attention
in addition to aerobic and strength training exercises. Stretching should
be incorporated into both the warm -up and cool-down of aerobic and
strengthening exercises.

What’s More
PHYSICAL ACTIVITY CONCEPT MAP
Complete to fill out the graphic organizer below. Put it in short bond paper.

After completing the concept map, analyze what type of physical activity you
mostly engage and what benefits did you gain from it.

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 What I Have Learned

Complete the following statement:

1. I learned that physical activity is important because ……

_____________________________________________________________________
2. I realized that engaging in physical activity makes me …….
_____________________________________________________________________

What I Can Do

Think of the possible physical activities that you can do as alternatives to

activities listed below:

Instead of….. I would rather ……

… watching telenovela at late night …. learned how to do yoga or
relaxing activity before sleeping
…. playing computer games for a
couple of hours
…. waking up late in the morning
…not participating in sports
competition or any physical
activities
..having no plans for school at home
or work at home
…being unaware of sports and
active recreational activity that is
suited for me
… just watching friends who enjoy
playing active indoor games or
Zumba dancing

• Base on your possible physical activities that you can do as

alternatives make your own jingle how to promote this activity.
• Make your own catchy title and lyrics.

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 Assessment
Group the following physical activities using the table provided below. Then
indicate the benefits that correspond in each activity.
1. bris walking 6. ballroom dancing 11.bicycle riding
2. jumping rope 7. stairs climbing 12. sit-ups
3. tug of war game 8. basketball 13. running
4. gymnastics 9. push-ups and pull -ups 14. tennis
5. swimming 10. exercises that use elastic bands

Aerobic Activities Muscle Bone Strengthening

Strengthening Activities Activities

Additional Activities

After groupings, the activities try to identify the different benefits that you can gain
from it.

Aerobic Muscle Bone Physical Social Mental

Activities Strengthening Benefits
Strengthening Benefits Health
Activities Activities Benefits

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 What’s In

Complete the following statements:

1. The aerobic activities that I enjoy most is _________________________

because,____________________________________________________________.
2. The muscle strengthening activities that I enjoy most is
_______________because,_____________________________________________.
3. The bone strengthening activity that I enjoy is
______________________________because,______________________________
____________________________________________________________________.

What’s New
WORD HUNT

Encircle or shade the words that is related to Physical Fitness.

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 Lesson 2: Health Related
Fitness

What is It

Health-related Fitness is all about psychology, personal health and how

physical activity influences us as a person. This is important for everyone who
wants to live physically active lifestyle to support a higher quality of life
Physical Activity Readiness Questionnaire (PAR-Q)

Your Regular physical activity is fun and healthy, and increasingly more people are starting to
become more active every day. Being more active is very safe for most people. However, some people
should check with their doctor before they start becoming much more physically active. If you are
planning to become much more physically active than you are now, start by answering the seven
questions in the box below. If you are between the ages of 15 and 69, the PAR-Q will tell you if you
should check with your doctor before you start. If you are over 69 years of age, and you are not
used to being very active, check with your doctor. Common sense is your best guide when you
answer these questions. Please read the questions carefully and answer each one honestly:

YES or NO
□ □ 1. Has your doctor ever said that you have a heart condition and that you should only do
physical activity recommended by a doctor?
□ □ 2. Do you feel pain in your chest when you do physical activity?
□ □ 3. In the past month, have you had chest pain when you were not doing physical activity?
□ □ 4. Do you lose your balance because of dizziness or do you ever lose consciousness?
□ □ 5. Do you have a bone or joint problem that could be made worse by a change in your
physical activity?
□ □ 6. Is your doctor currently prescribing drugs (for example, water pills) for your blood
pressure or heart condition?
□ □ 7. Do you know of any other reason why you should not do physical activity?

IF YOU ANSWERED: YES, TO ONE OR MORE QUESTIONS

Talk to your doctor by phone or in person BEFORE you start becoming much more physically active
or BEFORE you have a fitness appraisal. Tell your doctor about the PAR-Q and which questions
you answered YES.
• You may be able to do any activity you want – as long as you start slowly and build up gradually.
Or, you may need to restrict your activities to those which are safe for you. Talk with your doctor
about the kinds of activities you wish to participate in and follow his/her advice.
• Find out which community programs are safe and helpful for you
IF YOU ANSWERED NO HONESTLY TO ALL PAR-Q QUESTIONS, you can be reasonably sure that
you can:
• Start becoming much more physically active – begin slowly and build up gradually. This is the
safest and easiest way to go.
• Take part in a fitness appraisal – this is an excellent way to determine your basic fitness so that
you can plan the best way for you to live actively.
Delay becoming much more active:
• If you are not feeling well because of a temporary illness such as a cold or a fever – wait until you
feel better; or
• If you are or may be pregnant – talk to your doctor before you start becoming more active.
PLEASE NOTE: If your health changes so that you then answer YES to any of the above questions,
tell your fitness or health professional. Ask whether you should change your physical activity plan.
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Before you continue with the lesson, answer the following questionnaire. Your
answer will help you evaluate the fitness activity level.

IMPORTANCE OF HEALTH-RELATED FITNESS

• prevention and cure high blood pressure & management of body weight
• reduction of the likelihood of developing cardiovascular diseases
• reduction of the prospect of developing depression, and enhancement
of confidence and self-worth
• improvement of immune system and ability to perform daily activities
• reduction of possibility and occurrence of certain cancers
TEST ACTIVITIES FOR HRF COMPONENTS

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Let’s do it!
PFT Objectives:

• Determine the level of fitness of the students

• Identify the strength and weaknesses for development & improvement
• Provide baseline data for selection of physical activities for enhancement of
health performance
• Gather data for the development of norms and standards
• Motivate, guide and council pupils / students in selecting sports for
recreation, competition, and lifetime participation.
WHAT TO PREPARE BEFORE THE PFT?
A. FIRST AID KIT
B. DRINKING WATER (instruct students to bring their drinking bottles and a
small towel or bimpo to wipe the sweat.)
C. Individual score cards, properly filled up
D. Weighing Scale, L-square, Tape measure/meter stick, stop watch, step-
box/stairs, masking tape/chalk, plastic ruler (12 inches), sipa(washer
weighing 4 gms. With straw) 20 pcs. Bundled rubber bands,
WHAT TO OBSERVE DURING THE ACTUAL DAY OF TESTING?
A. The testing stations should be safe and free from obstructions.
B. The same equipment and testing stations should be used in the start-of the-
year testing and subsequent testing.
C. With the guidance of the teachers, allow students to go through the various
test with minimal effort exerted to familiarized themselves with testing
procedures.
D. The tests requiring cardio-vascular endurance and those other tests which
involve the same muscle groups should not be taken in succession.
Note :

• The following fitness test can be done together with family if available
and should start with warm-up activity and end with cool down
stretching activity.
• 1st Day – BMI, Zipper Test, Basic Plank
• 2nd Day – Step test (if the equipment is available like stairs with same
measurement ), sit and reach
• 3rd Day – Push Up
Note: All information must be based and anchored under DepEd Order No. 34 Series of 2019

COMPONENTS OF
BODY COMPOSITION- is the body’s relative amount of fat
PHYSICAL FITNESS
to fat – free mass.
NAME OF TEST BMI – Body Mass Index
Body mass index (BMI) is an estimate of body fat based on
height and weight. It does not measure body fat directly,
PURPOSE OF THE TEST but instead uses an equation to make an approximation.
BMI can help determine whether a person is at an
unhealthy or healthy weight.

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 A reliable way to determine whether a person has too
BENEFITS OF THE TEST much body fat is to calculate the ratio of their weight to
their height squared.
MATERIALS/ EQUIPMENT • Weighing Scale to get the weight
TO BE USED • Tape Measure to get the height
4. Measure your weight
• Use scales, making sure they are on a hard, level
surface.
• Try to use the same scales each time, as different
scales may measure differently.
• Before weighing yourself, take off your coat, jacket,
shoes, and other heavy clothing.
• Stand on the center of the scales with your weight
distributed evenly between your feet.
• Record your weight in kilograms.
5. Measure your height
• Use a tape measure that is taped to a hard,
PROCEDURE straight wall, with the base at floor level.
• Take off your coat, jacket, shoes, and other bulky
clothing, as well as any hair ornaments or hats.
• Stand with your feet together and your back to the
wall so your head, back, buttocks, calves and heels
are all touching the wall.
• Have somebody else record your height by placing
a flat ruler parallel to the top of your head and
noting the height in centimeters.
6. Calculate your BMI

Given:
Weight = 30 kg Height = 1.20 m
SCORING
Example:
30 = 30 = 20.83 (20.83)
(1.20)2 1.44

CLASSIFICATION
BELOW 18.5 Underweight
18.5-24.9 Normal
25.0- 29.9 Overweight
30.0 ABOVE Obese
RESULT / SCORE

COMPONENTS OF FLEXIBILTY
PHYSICAL FITNESS
NAME OF TEST ZIPPER TEST
PURPOSE OF THE TEST TO TEST THE FLEXIBILTY OF THE SHOULDER GIRDLE
The fingertips should touch together behind the back by
BENEFITS OF THE TEST
reaching over the shoulder and under the elbow.
MATERIALS/ Ruler
EQUIPMENT
PROCEDURE
FOR THE TESTER
A. Stand Erect.

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 B. Raise your right arm , bend your elbow and reach down
across your back as far as possible , to test the right shoulder,
extend your left arm down and behind your back, bend your
elbow up across your back and try to reach /cross your
fingers over those of your right hand as if to pull a zipper or
scratch between the shoulder blades.
C. To test the left shoulder, repeat procedures a and b with
the left hand over the left shoulder.
FOR THE PARTNER:
A. Observe whether the fingers touched or overlapped
each other, if not measure the gap between the middle
fingers of both hands.
B. Record the distance in centimeter.

SCORE STANDARD INTERPRETATION

Fingers overlapped by 6 cm. &
5 above Excellent
Fingers overlapped by 4 – 5.9
SCORING 4 cm. Very Good
(MUST BE Fingers overlapped by 2 – 3.9
IMPERATIVE/COMMAND 3 cm. Good
ING IN FORM) Fingers overlapped by 0.1- -
2 1.9 cm. Fair
Needs
1 Just touched the fingers Improvement
0 Gap of 0.1 or wider Poor

Scoring- record zipper test to the nearest 0.1 centimeter.

NUMBER OF TRIAL
1
RESULT / SCORE

COMPONENTS OF PHYSICAL CARDIOVASCULAR ENDURANCE

FITNESS
NAME OF TEST 3-minute step Test
PURPOSE OF THE TEST have the measure cardiovascular endurance
1. Step
HEIGHT OF STEP
MATERIALS/ EQUIPMENT TO
Secondary - 18 inches
BE USED
2. Stopwatch
(IN BULLETS)
3. Drum, Clapper, Clicker metronome with
speaker or any similar device

for the tester

a. Stand at least one foot away from the step or
bench with trunk and eyes looking straight
ahead.
PROCEDURE
b. The first step of the sequence should be
alternate. at the signal “go” step up and down
the bench/ step for three minutes at the rate of
96 beat per minute. One step consists of 4
beats. Observe proper breathing (inhale through
the nose exhale through the mouth)

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 c. Immediately after the exercise stand and locate
your pulse in five seconds or at the signal start
to get the heart rate.
d. Do not talk while taking your pulse beat.
e. Count the pulse beat for 10 seconds and
multiply it by 6
For the Partner:
a. As the student assumes the position in front of
the step signal “ready” and “go” start the
stopwatch for three-minute step test.
b. After the test allow performer to locate his or
her pulse in five seconds.
c. Give the signal to count the pulse beat.
d. Let the performer down his or her pulse beat for
10 seconds and multiply it by 6 .
SCORING Scoring - record the 60 second heart rate after day
activity
NUMBER OF TRIAL 1
RESULT/SCORE

COMPONENTS OF STRENGTH
PHYSICAL FITNESS
NAME OF TEST Push-ups
PURPOSE OF THE TEST To measure strength of upper extremities
MATERIALS/ EQUIPMENT Exercise mats or any clean mat
Set alarm For the Tester:
a. lie down on the mat face down in standard push up
position palms on the mat about shoulder width
fingers pointing forward and legs straight parallel
in slightly apart with the toes supporting the feet.
b. FOR BOYS strengthen the arms keeping the back
and knees straight then lower the arms until there
is 90-degree angle at the elbows (upper arms are
parallel to the floor)
FOR GIRLS - with knees in contact with the floor
strengthens the arms keeping the back straight
then lower the arms until there is 90-degree angle
at the elbows (upper arms are parallel to the floor)
c. Perform as many repetitions as possible
PROCEDURE maintaining a cadence of 20 push apps per minute
(2 seconds going down and one seconds going up).
d. A maximum of 50 push-ups for boys and 25 push-
ups for girls.
FOR THE PARTNER:
a. Ask the tester assumes that the position of push-
up start counting as the tester lowers his/her body
until he or she reaches 90 degree angle at the elbow
the partner should stand in front of the tester and
his eyes should be close to elbow level to accurately
judge the 90 degrees bend.
b. Make sure that the performer executes the push
ups in correct form.
c. The test is terminated when the performer can no
longer execute the push ups in the correct form is
in pain voluntarily stops or cadence is broken.

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 Record the number of push-ups made
SCORE STANDARD INTERPRETATION
5 33 and above Excellent
4 25 to 32 Very Good
3 17 to 24 Good
2 9 to 6 Fair
Needs
1 1 to 8 Improvement
0 cannot execute poor
SCORING
Push-Up Boys Secondary
SCORE STANDARD INTERPRETATION
5 33 and above Excellent
4 25 to 32 Very Good
3 17 to 24 Good
2 9 to 6 Fair
Needs
1 1 to 8 Improvement
0 cannot execute poor
Push-Up Girls Secondary
1
NUMBER OF TRIAL

RESULT/ SCORE

COMPONENTS OF STRENGTH
PHYSICAL FITNESS
NAME OF TEST Basic Plank
PURPOSE OF THE To measure strength /stability of the core muscle
TEST
MATERIALS/ Exercise mats or any clean mat, stopwatch/time piece
EQUIPMENT

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 For Tester:
a. Assume a push-up position. Rest body on forearms
with palms and fingers flat on the floor. Elbows are
aligned with the shoulders.
b. Legs are straight with ankles, knees and thighs
touching together.
c. Support weight on forearms and toes, make sure that
your back is flat. Head neck and spine are in straight
line.
d. Keep abdominals engaged/contracted, do not let
stomach drop or allow hips to rise.
PROCEDURE For the Partner:
a. Ensure the availability of a mat/smooth flooring or
anything that can protect the forearms.
b. Give the signal “start/Go” and start/press the time
piece.
c. Make sure that the back of the head, neck, spine, and
ankles are in the straight line
d. Give two (2) warnings
e. Stop the time when the performer can no longer hold
the required position, or when the performer has held
the position for at least 90 seconds. Holding the plank
position beyond 90 seconds is considered necessary.

Record the time in the nearest seconds/minute. Maximum of

90 seconds for boys and Girls
SCORE STANDARD INTERPRETATION
SCORING 5 51 seconds and above Excellent
4 46-50 seconds Very Good
3 31-45 seconds Good
2 16-30 seconds Fair
1 1-15 seconds Needs Improvement

NUMBER OF TRIAL 1

RESULT/SCORE

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 PHYSICAL FITNESS TEST (PFT) SCORE SHEET FOR HOPE 1

S.Y. 2020-2021

NAME: ___________________________________ YEAR/SECTION: __________________

ID No. ____________________________________ AGE: _____ SEX: ____MWHR: ______

PART I. HEALTH – RELATED FITNESS TEST

PARAMETERS ACTIVITIES PRE-TEST POST-TEST

(1st Quarter) (4th Quarter)

Body Mass Index • Height (meters)

A. BODY COMPOSITION (BMI)
• Weight (kilograms)
BMI = Weight (kg.)
Height (m)2 • BMI

• Classification

Heart Rate Per Minute

B. CARDIOVASCULAR 3 – Minute Step • Before the Activity
ENDURANCE Test
Heart Rate Per Minute
• After the Activity

Heart Rate Recovery

C. STRENGTH 90 Degrees Push- • Number of Push-Up

Up
Basic Plank • Time (00:00)

Zipper Test Overlap Gap – Right Arm

D. FLEXIBILITY (cm)
Overlap Gap – Left Arm
(cm)
• First Try
Sit and Reach (cm)
• Second Try

• Best Score

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 What’s More

On the following table, check the physical activities if what HRF components
is being used. (much better if you will execute the movement before you
answer but not all for one day maybe you can divide it into four sets.) Before
the activity do not forget to do the stretching activities.

MOVEMENT CARDIOVASCULAR FLEXIBILITY BODY MUSCULAR MUSCULOAR

ENDURANCE COMPOSITION STRENGTH ENDURANCE
1. Jogging for
three minutes
2. 20 curl-ups

3. Touch your
toes ten times
4. Do 50
jumping jacks
5. Do 5 push-
ups
6. Touch your
hand behind
your back
7. Running
for 10
minutes
8. Jump as
high as you
can 30 times
in a row
9. What
would you
use if you run
for 30-60
minutes?
10. Bend
down and
jump as high
as you can .

What I Have Learned

1. What is the importance of the different HRF components?
_____________________________________________________________________
2. How can HRF components activities help one’s weight management?
_____________________________________________________________________
_____________________________________________________________________
3. What is the importance of knowing one’s body composition?
____________________________________________________________________
___________________________________________________________________

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 What I Can Do
Fill out the table about your everyday (one week) routine including your
household chores and identify what components of HRF is being used.

MONDAY

ACTIVITIES CARDIOVASCULAR FLEXIBILITY BODY MUSCULAR MUSCULOAR

ENDURANCE COMPOSITION STRENGTH ENDURANCE
Example:
Gardening / /

Assessment

1. Health related fitness measures a person's ability to perform physical

activities that require which of the following?

a. Endurance, body composition, and heart rate

b. Strength, body composition, and resistance
c. Endurance, strength, and flexibility
d. Fat, muscle, and bone

2. People have excellent aerobic fitness when they can engage in physical
activity for a long time because of their:
a. dedication, motivation, and endurance
b. strength, strong bones, and strong muscles
c. proportions of fat, muscle, and bone
d. strong heart, lungs, and clear blood

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3. The body's proportion of fat, muscle, and bone is:
a. Muscular Strength
b. Aerobic Fitness
c. Muscular Endurance
d. Body Composition

4. The ability to do 20 squats with no weight is an example of:

a. Muscular Endurance
b. Muscular Strength
c. Flexibility
d. Aerobic Fitness

5. The ability to ride a bike for a long time is:

a. Muscular Endurance
b. Muscular Strength
c. Aerobic Fitness
d. Flexibility

6. The ability to bench press 6 times at a high weight is an example of:

a. Muscular Endurance
b. Muscular Strength
c. Aerobic Fitness
d. Flexibility
7. The ability to touch your toes is an example of:
a. Muscular Endurance
b. Muscular Strength
c. Aerobic Fitness
d. Flexibility

8. Which of the following decreases body fat?

a. Muscular Strength and Endurance
b. Flexibility
c. Aerobic fitness
d. Body composition

9. Which of the following improves posture, decreases tension, and improves

coordination?
a. Aerobic Fitness
b. Muscular Strength and Endurance
c. Flexibility
d. Body Composition

10. Which of the following improves cardiovascular and respiratory systems,

increases self-esteem, and helps control weight?
a. Aerobic Fitness
b. Muscular Strength and Endurance
c. Flexibility
d. Body composition

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 Additional Activities

Must try this!

Remember: Do some warm-up activities before the activity.

Limbo Rock

Limbo is a traditional game that originated in Trinidad. The basic concept of the game
is to walk or dance under a pole of some sort without falling. Music usually is played
in the background, but it is optional. There are rules on how to go under the limbo
pole correctly, so if you want to play, you'll need to make sure you know exactly how
to adjudicate the game.

TURNS

Players who are walking or dancing under the limbo bar have to go under the bar
one at a time. No one may assist you under the bar and you have to wait until the
person ahead of you is completely out from under the bar before taking your turn. If
everyone is eliminated during a round, the round is repeated.

STANDING

You are considered "out" if you cannot remain standing while going under the limbo
bar. Standing means that only your feet are touching the floor and you aren't holding
onto anyone else, yourself or to the pole or pole stands. This means that you need
good balance and that you will need to demonstrate increased strength as the bar
goes lower.

POLE TOUCHING

Touching the pole or pole supports during your turn is forbidden. You must clear all
parts of the pole structure to advance to the next round.

Direction: Unless you choose to allow directional variation in the game (all players
must agree), you must approach the bar facing forward. You may not change
direction in the middle of your turn to make going under the pole easier. This
includes twisting at the waist, since the point of the game is to show how far you can

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DISCIPLINE • GOOD TASTE • EXCELLENCE
bend. All players must use the same direction for their turn to make the contest fair.
The point of this is to force you to bend backward, challenging your flexibility and
strength.

POLE HEIGHT AND LOWERING

There is no set requirement for how much the limbo pole may be lowered for each
turn. Most players move the pole about 2 to 6 inches per turn, depending on how
long they want the game to last and how many people are playing. Regardless of the
increment size selected for pole lowering, everyone must start with the same pole
height. Everyone must have a turn at the same height before the pole is lowered to
the next height

After the game answer the following:

Did you and your family enjoy the game?____________________________________

What components of Health -Related Fitness is included in this game? Why?

Is it possible to win this game with poor flexibility and muscular endurance? Why?

References

Books

Atanacio, et. Al 2010, Active MAPEH. Magallanes Publishing House

Ciprianao, et.Al 2016, The 21st Century MAPEH in Action. REX Bookstore
Tolitol , et. Al. 2016. HOPE 1 Health-Optimizing Physical Education Fitness. Vibal
Group, Inc.
Turpio, 2016.HOPE 1 Health-Optimizing Physical Education. Scolaire Publishing
Websites
Broussard, Author, Ann Lee, Jeren Goldstein, and Sylvia Walford. n.d.
“DOCUMENT RESUME ED 462 802 EC 308 877.” Accessed July 23, 2020.
https://files.eric.ed.gov/fulltext/ED462802.pdf.
“Limbo Instructions.” n.d. Accessed July 21, 2020.
https://www.gamezonwheelz.com/uploads/2013/01/Limbo-Instructions.pdf.
Pegg, Adrienne. Physical Activity Readiness Questionnaire (PAR-Q) and You. 2011.
https://www.acgov.org/cao/rmu/documents/parQandSafety.pdf
“Physical Education and Health Learner’s Material Department of Education
Republic of the Philippines.” n.d. Accessed July 23, 2020.
https://depedligaocity.net/PE11LM.pdf.
“Physical Fitness and You.” n.d. Accessed July 23, 2020.
https://www.weschools.org/Downloads/Chpt%203%20Lesson%201.pdf

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 Development Team of the Module

Writer: LEAH S. BULAY-OG

Editor: JOVITA CONSORCIA MANI
Illustrator: Roxanne R. Tamayo
Layout Artist: Roxanne R. Tamayo (JDPNHS)
Management Team:
Sheryll T. Gayola
Assistant Schools Division Superintendent
OIC, Office of the Schools Division Superintendent

Elisa O. Cerveza
Chief, CID
OIC, Office of the Assistant Schools Division Superintendent

Jovita Consortia Mani

EPS-MAPEH

Ivy Coney A. Gamatero

EPS – LRMS

For inquiries or feedback, please write or call:

Schools Division Office- Marikina City

Email Address: [email protected]

191 Shoe Ave., Sta. Elena, Marikina City, 1800, Philippines

Telefax: (02) 682-2472 / 682-3989

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