10

PHYSICAL
EDUCATION
Quarter 1 – Module 1:
Lifestyle and Weight
Management
PHYSICAL EDUCATION – 10
Self-Learning Module (SLM)
Quarter 1 – Module 1: LIFESTYLE AND WEIGHT MANAGEMENT
First Edition, 2020

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do not represent nor claim ownership over them.

Development Team of the Module

Writers: Maria Emileen C. Salaño

John Vincent S. Visande
Salvador Peñas
Editors: Eden Ruth D. Tejada
Reviewers: Chito John Ray S. Balino, Sally A. Palomo
Illustrator: Prince Baljorie Imel Suhayon, Niña Sabile
Layout Artist: Guinevier T. Alloso
Cover Art Designer: Reggie D. Galindez
Management Team: Allan G. Farnazo, CESO IV – Regional Director
Fiel Y. Almendra, CESO V – Assistant Regional Director
Romelito G. Flores, CESO V - Schools Division Superintendent
Mario M. Bermudez, CESO VI - Assist. Schools Division Superintendent
Gilbert B. Barrera – Chief, CLMD
Arturo D. Tingson Jr. – REPS, LRMS
Peter Van C. Ang-ug – REPS, ADM
Magdaleno C. Duhilag Jr. – REPS, MAPEH
Juliet F. Lastimosa - CID Chief
Sally A. Palomo - Division EPS In- Charge of LRMS
Gregorio O. Ruales - Division ADM Coordinator
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Printed in the Philippines by Department of Education – SOCCSKSARGEN

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Office Address: Regional Center, Brgy. Carpenter Hill, City of Koronadal
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E-mail Address: [email protected]
 10

Physical
Education
Quarter 1 – Module 1:
Lifestyle and Weight
Management
Introductory Message
For the facilitator:

Welcome to the Physical Education 10 Self-Learning Module (SLM) on Lifestyle and

Weight Management!

This module was collaboratively designed, developed and reviewed by educators both
from public and private institutions to assist you, the teacher or facilitator in helping
the learners meet the standards set by the K to 12 Curriculum while overcoming
their personal, social, and economic constraints in schooling.

This learning resource hopes to engage the learners into guided and independent
learning activities at their own pace and time. Furthermore, this also aims to help
learners acquire the needed 21st century skills while taking into consideration their
needs and circumstances.

In addition to the material in the main text, you will also see this box in the body of
the module:

Notes to the Teacher

This contains helpful tips or strategies that
will help you in guiding the learners.

As a facilitator you are expected to orient the learners on how to use this module.
You also need to keep track of the learners' progress while allowing them to manage
their own learning. Furthermore, you are expected to encourage and assist the
learners as they do the tasks included in the module.

2
For the learner:

Welcome to the Physical Education 10 Self-Learning Module (SLM) on Lifestyle and

Weight Management!

The hand is one of the most symbolized part of the human body. It is often used to
depict skill, action and purpose. Through our hands we may learn, create and
accomplish. Hence, the hand in this learning resource signifies that you as a learner
is capable and empowered to successfully achieve the relevant competencies and
skills at your own pace and time. Your academic success lies in your own hands!

This module was designed to provide you with fun and 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 module has the following parts and corresponding icons:

What I Need to Know This will give you an idea of the skills or
competencies you are expected to learn in the
module.

What I Know This part includes an activity that aims to

check what you already know about the
lesson to take. If you get all the answers
correct (100%), you may decide to skip this
module.

What’s In This is a brief drill or review to help you link

the current lesson with the previous one.

What’s New In this portion, the new lesson will be

introduced to you in various ways such as a
story, a song, a poem, a problem opener, an
activity or a situation.

What is It This section provides a brief discussion of the

lesson. This aims to help you discover and
understand new concepts and skills.

What’s More This comprises activities for independent

practice to solidify your understanding and
skills of the topic. You may check the
answers to the exercises using the Answer
Key at the end of the module.

What I Have Learned This includes questions or blank

sentence/paragraph to be filled in to process
what you learned from the lesson.

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 What I Can Do This section provides an activity which will
help you transfer your new knowledge or skill
into real life situations or concerns.

Assessment This is a task which aims to evaluate your

level of mastery in achieving the learning
competency.

Additional Activities In this portion, another activity will be given

to you to enrich your knowledge or skill of the
lesson learned. This also tends retention of
learned concepts.

Answer Key This contains answers to all activities in the

module.

At the end of this module you will also find:

References This is a list of all sources used in developing

this module.

The following are some reminders in using this module:

1. Use the module with care. Do not put unnecessary mark/s on any part of the
module. Use a separate sheet of paper in answering the exercises.
2. Don’t forget to answer What I Know before moving on to the other activities
included in the module.
3. Read the instruction carefully before doing each task.
4. Observe honesty and integrity in doing the tasks and checking your answers.
5. Finish the task at hand before proceeding to the next.
6. Return this module to your teacher/facilitator once you are through with it.
If you encounter any difficulty in answering the tasks in this module, do not
hesitate to consult your teacher or facilitator. Always bear in mind that you are
not alone.

We hope that through this material, you will experience meaningful learning and
gain deep understanding of the relevant competencies. You can do it

What I Need to Know

4
 Are you aware that the things you do on a daily basis contribute a lot to your

health? Yes, the things that you do like your daily routine, physical activities, and

eating practices can make you either healthier or it can put you at risk even at young

age. As a member of society, you should give importance to your health. The value

you give to your health is of significance not only to you but to society as well.

Remember, a healthy individual is a productive individual. This module will help you

take positive steps to have a healthier lifestyle through active recreation. So, get

involved and be part of the world of ACTIVE RECREATION!

Most Essential Learning Competency (MELC) - Quarter 1

1. Engages in moderate to vigorous physical activities for at least 60 minutes a

day in and out of school. (PE10PF-lb-h-45)

Learning Objectives

 Determine the level of fitness;

 Identify strength and weaknesses for development and improvement;

 Provide baseline data for selection of one’s physical activities for

enhancement of health and skill performance;

 Gather data for the development of norms and standards; and

 Motivate in selecting sports for recreation, competition and lifetime

participation.

What I Know
Activity 1: PAR-Q & YOU
Please read the questions carefully and answer each one honestly.

PHYSICAL ACTIVITY READINESS QUESTIONNAIRE & YOU

This is a questionnaire for People Aged 15 to 69

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 Regular physical activity is fun and healthy, and increasingly more people
are starting to become more active every day. 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:
check YES or NO.
YES NO Questions
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 (for example, back,
knee or hip) 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?
YES to one or more questions
Talk with 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.
If
 You may be able to do any activity you want – as long
You
as you start slowly and build up gradually. Or, you may
Answered:
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.
NO to all questions
If you answered NO honestly Delay becoming much more
to all PAR-Q questions, you active:

6
 can be reasonably sure that  If you are not feeling
you can: well because of a
 Start becoming much temporary illness such
more physically active as a cold or a fever –
– begin slowly and wait until you feel
build up gradually. better; or
This is the safest and  If you are or may be
easiest way to go. pregnant – talk to your
 Take part in a fitness doctor before you start
appraisal – this is an becoming more active.
excellent way to
determine your basic PLEASE NOTE: If your health
fitness so that you can changes so that you then
plan the best way for answer YES to any of the
you to live actively. It above questions, tell your
is also highly fitness or health professional.
recommended that Ask whether you should
you have your blood change your physical activity
pressure evaluated. If plan.
your reading is over
144/94, talk with your
doctor before you start
becoming much more
physically active.

Informed Use of the PAR-Q: The Canadian Society for Exercise Physiology,
Health Canada, and their agents assume no liability for persons who undertake
physical activity, and if in doubt after completing this questionnaire, consult your
doctor prior to physical activity.

No changes permitted. You are encouraged to photocopy the PAR-Q but only
if you use the entire form.

Source: Enclosure No. 3 to DepEd Order No. 034, s. 2019

Lesson
Lifestyle and Weight
1 Management

7
 What’s In
Activity: Match Me!

After accomplishing the Physical Activity Readiness Questionnaire (PAR-Q) it

is now time to assess your prior knowledge. Let’s find out if you still remember the

Physical Fitness Components by answering this activity. Match Column A with the

items in Column B and right your answer in the space provided in Column A. After

which, match Column B with the items in Column C and write your answer on the

space provided in Column C.

Column A Column B Column C

A. Muscular _____ 8. It refers to the full

Strength range of motion
______ 1.

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 B. Cardiovascular _____ 9. Equilibrium
Endurance
_____ 2.

_____ 3. C. Agility _____ 10. The ability to move

quickly and shift directions

_____ 4.
_____ 11. The ability of the
D. Balance heart to deliver adequate
oxygen

_____ 5.
_____ 12. The time it takes to
E. Flexibility respond to a stimulus

_____ 13. It refers to the

_____ 6. F. Speed maximal effort of the body
in a brief duration

_____ 14. It is the ability to

_____ 7. G. Power move from one place to
another in the shortest
possible time

H. Body _____ 15. It refers to lean

Composition body mass to fat body mass

I. Reaction Time

J. Coordination

Processing Questions:

1. How often do you participate in the activities

illustrated above?
____________________________________________________
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____________________________________________________
____________________________________________________
 What’s New
Activity: Warm-up and Stretching Phase

Let us all remember that before doing any Moderate or Vigorous Activities, we

must do first some warm-up. An effective warm-up increases both the respiratory

rate and the heart rate. This helps increase the body’s core temperature, while also

increasing the body’s muscle temperature through an increase in the delivery of

oxygen and nutrients to the working muscles. A warm-up should consist of light

physical activity for 5 to 10 minutes of exercise, such as walking and slow jogging.

Here are some to try:

A B

Jog-in-place High knees

To give you more of

the illustrations of

these exercises
C
use this link:
Jump and jack

Link: https://www.youtube.com/watch?v=sFD4XNVNAz4

10
 Static stretches on the other hand are more appropriate in the cool down or

every after strenuous activities as they help muscles to relax, realign muscle fibers

and re-establish their normal range movement. These stretches should be held for

at least 10 seconds. Here are some to try:

A. Neck B. Neck C. Neck D. Neck E. Shoulder-

stretch (Left) stretch (Right) stretch (Back) stretch (Front) roll

F. Triceps G. Triceps H. Arm I. Arm stretch J. Hip stretch

stretch (Right) stretch (Left) stretch (Left) (Right) (Left)

K. Hip stretch L. Hip stretch M. Hip flexor N. Hip flexor O. Hip flexor
(Right) (Front) stretch (Front- stretch (Back- stretch (Front-
Left) Left) Right)

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P. Hip flexor Q. Lunge R. Lunge S. Reverse T. Reverse
stretch (Back- stretch (Front- stretch (Front- lunge stretch lunge stretch
Right) Left) Right) (Right) (Left)

U. Ankle V. Ankle
rotation rotation
(Right) (Right)

To give you more of the illustrations of these exercises use this link:

Link: https://www.youtube.com/watch?v=kdkT73JxiRM

Remember:

Stretching is an integral but often overlooked part of

fitness. Why? Because sometimes we skip it. And it is often

considered as an important part of injury prevention. So

make sure you do it.

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 What is It
Note: Use this score card to fill-out needed data in the next activities.

PHYSICAL FITNESS TEST SCORE CARD

NAME: _____________________________________ SEX: ______ AGE: _______

Part I: Health-related Fitness Test

A. BODY COMPOSITION: Body Mass Index (BMI)

1.Body Mass Index (BMI)

Height (meters) Weight (Kilograms) BMI Classification

B. CARDIOVASCULAR ENDURANCE
1. 3-Minute Step Test
Heart rate per minute

Before the activity: After the activity:

C. STRENGTH
1.Push-up 2.Basic Plank

Number of Push-up: Time:

D. FLEXIBILITY
1.Zipper Test 2. Sit and Reach

Overlap/Gap (centimetres) Score (centimetres)

Right Left First Try Second Try Best Score

Part 2: Skill-related Fitness Test

A. COORDINATION: Juggling Score: ___________________

B. AGILITY: Hexagon Agility Test

Clockwise: Counter clockwise: Time (00:00) Average
Time (00:00)

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 C. SPEED: 40-meter sprint Time: _______

D. POWER: Standing Long Jump

Distance (centimeters)

First Trial Second Trial

E. BALANCE: Stork Balance Stand Test

Right Foot: Time (00:00) Left Foot: Time (00:00)

F. REACTION TIME: Stick Drop Test

1st Trial 2nd Trial 3rd Trial Middle Score

Note: For you to be guided, you can visit this YouTube channel

made for your video references of the next tests you will take.

https://www.youtube.com/channel/UCV6ExfMnViTBhbhJdBanGRA

Discussion 1: WEIGHT AND MANAGING IT

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You might find other individuals lucky because they eat a lot but do not gain weight

as much as you do. You might also think it is unfair that though you limit your food

intake but you do not lose as much weight as you want to. This is because your

weight is a result of metabolic responses of your body to your food intake, energy

expenditure, and physiologic processes. A simple elimination of food or addition of

physical activity does not encompass the entirety of weight management.

Understanding how your body works is a vital key as well as a combination of healthy

food practices and a more active lifestyle.

Weight Gain = energy consumed is greater than energy expended

= more food intake but less physical exertion

Weight Loss = energy consumed is less than energy expended

= more physical exertion but less food intake

Weight Maintenance = energy consumed equals energy expended

= physical exertion is the same with food intake

Aside from taking note of your eating habits, you should also take note of your actual

weight as an indicator of health risk. This has to do with getting your Body Mass

Index (BMI). It is a rough measure of body composition that is useful for classifying

the health risks of body weight. It is also based on the concept that a person’s weight

should be proportional to height.

Activity 1: What’s your BMI?

Body Composition – is the body’s relative amount of fat to fat-free mass.

Body Mass Index (BMI)

FORMULA FOR COMPUTING BODY MASS INDEX

WEIGHT (in Kilograms)

HEIGHT (in Meters) ²

Example: 30 = 30 = 20.83 (NORMAL)

(1.20) ² 1.44

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 CLASSIFICATION
BELOW 18.5 Underweight
18.5 – 24.9 Normal
25.0 – 29.9 Overweight
30.0 – ABOVE Obese

1. Weight – the heaviness or lightness of a person.

Equipment

a. Weighing or Bathroom scale calibrated properly.

For the Tester:

a. Wear light clothing before weighing.

b. On bare feet, stand erect and still weight evenly

distributed on the center of the scale.

For the Partner:

a. Before the start of weighing, adjust the scale to zero

point.

b. Record the score in kilograms.

Scoring – record body mass to the nearest 0.5

kilograms

2. Height – the distance between the feet on the floor to

the top of the head in standing position.

Equipment

1. Tape measure laid flat to a concrete wall where zero

point starts on the floor.

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2. L-square; and

3. An even and firm floor and flat wall.

Procedure:

For Tester:

a. Stand erect on bare feet with heels, buttocks and

shoulders pressed against the wall where the tape

measure is attached.

For partner:

a. Place the L-square against the wall with the base at the top of the head of the

person being tested. Make sure that the L-square when placed on the head of the

students, is straight and parallel to the floor.

b. Record the score in meters.

Scoring – record standing height to the nearest 0.1 centimeter (1 meter = 100 cm)

To give you more of the illustrations of this test use this direct link:

https://www.youtube.com/watch?v=CKNalKTcNkc

Processing Questions:

What is your BMI?

____________________________________________________________
____________________________________________________________

What is its classification?

____________________________________________________________
____________________________________________________________

What realization can you draw out from the results you got?
____________________________________________________________
____________________________________________________________

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Discussion 2: ACTIVE RECREATIONAL ACTIVITIES

Recreational activities are those activities held during one’s leisure time. Their

purpose is to refresh oneself by doing activities that are considered by an individual

as enjoyable.

These activities may require large body movements such as running, throwing, and

jumping, or small movements such as playing board games, doing arts and crafts,

and many others. When a recreational activity is athletics or sports, this may require

more physical exertion. However, athletics and sports may also be participated in

more for the enjoyment they bring rather than competitive play.

Active recreational activities are highly recommended for health promotion. These

activities require more amounts of energy to be expended than the usual energy

expenditure. This means that you do activities that make you exert more effort than

what you usually do.

Moderate amounts of physical activity are recommended daily. The total activity can

be accumulated in multiple short bouts – for example, two 10-minute brisk walk

sessions and a 15-minute bike ride. This can also be done in continuous sessions.

Choose recreational activities that you find enjoyable and fits into your daily routine.

Your participation in these activities will sustain since you enjoy doing them, and

you even do it on your own time. Hence, strict adherence to regular physical activity

is very viable.

Regular physical activity, regardless of how hard it is, makes you healthier and can

help protect you from chronic diseases. However, exercising at low levels of exertion

does little to improve physical fitness. It is recommended that you exert more than

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your usual effort. For example, if you are used to walk for 15 minutes from home to

work, you could walk faster or longer.

Some of the more common active recreational activities are sports like badminton,

tennis, table tennis, basketball, volleyball, baseball, and football. These activities

require specific skills to be able to play them. For sports involvement to be enjoyable,

either recreational or competitive play may be pursued. It all depends on you and

your enjoyment.

Question:

1. What are recreational activities?

________________________________________________________
________________________________________________________
2. List down all the recreational activities that you do here.

________________________________________________________
________________________________________________________

Activity 2: PHYSICAL FITNESS TESTS

Cardiovascular Endurance – It is the heart, lungs, and blood vessels' ability to

deliver to working muscles and tissues, as well as the strength of those muscles and

tissues to utilize the oxygen. Endurance may also refer to the ability of the muscles

to do repeated work without fatigue.

3-MINUTE STEP TEST

Purpose- to measure cardiovascular endurance

Equipment

1. Step – Height of step:

* Elementary – 8 inches

* Secondary – 12 inches

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 2. Stopwatch

3. Drum, clapper, clicker, metronome with speaker or any similar device

Procedure

For Tester:

a. Stand at least one foot away from the step or bench

with trunk erect and eyes looking straight ahead.

b. The first step of the sequence should be alternative.

At the signal “Go”, step up and down the step/bench

for 3 minutes at a rate of 96 beats per minute. One step consists of 4 beats – up with

left foot (ct. 1), up with the right foot (ct. 2), down with left foot (ct.3), down with right

foot (ct. 4) for the first sequence. Then up with right foot (ct.1), up with the left foot

(ct.2) down with right foot (ct. 3), down with the left foot (ct. 4) for the second

sequence. Observe proper breathing (inhale through the nose, exhale through the

mouth).

c. Immediately after the exercise, stand and locate your pulse and in five (5) seconds,

or at a signal, start to get the heart rate.

d. Don’t talk while taking the 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 the 3-minute step test.

b. After the test, allow the performer to locate his/her pulse in 5 seconds.

c. Give the signal to count the pulse beat.

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 d. Let the performer count his/her pulse beat for 10

seconds and multiply it by 6.

Scoring – record the 60-second heart rate after the

activity.

To give you more of the illustrations of this test use this

direct link:

https://www.youtube.com/watch?v=WRuaiL5cZoc

Strength – is the ability of the muscles to generate force against physical objects.

Push-up

Purpose – to measure strength of upper extremities

Equipment – exercise mats or any clean mat

Procedure

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,

and slightly apart, with the toes supporting feet.

b. FOR BOYS: Straighten the arms, keeping the back and knees straight, then

lower the arms until there is a 90-degree angle at the elbows (upper arms are

parallel to the floor).

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 FOR GIRLS: With knees in contact with the floor, straightens the arms,

keeping the back straight, then lowers the arms until there is a 90-degree

angle at the elbows (upper arms are parallel to the floor).

c. Perform as many repetitions as possible, maintaining a cadence of 20 push-

ups per minute. (2 seconds going down and 1 second going up.

d. A maximum of 50 push-ups for boys and 25 push-ups for girls.

For the Partner:

a. As the tester assumes the position of push-up, start counting as the tester

lowers his/her body until he/she reaches 90-degree angle at the elbow. The

partner should stand in front of the tester and his/her 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 the correct form.

c. The test is determined when the performer can no longer execute the push-

ups in the correct form, is in pain, voluntarily stops, or cadence is broken.

Scoring – record the number of push-ups made.

Push-up Boys Elementary

SCORE STANDARD INTERPRETATIONS
5 21 and above Excellent
4 16 – 20 Very Good
3 11 – 15 Good
2 6 – 10 Fair
1 1–5 Needs Improvement
0 Cannot execute Poor

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Push-up Boys Secondary
SCORE STANDARD INTERPRETATION
5 33 and above Excellent
4 25 – 32 Very Good
3 17 – 24 Good
2 9–6 Fair
1 1–8 Needs Improvement
0 Cannot execute Poor

Push-up Girls Elementary

SCORE STANDARD INTERPRETATION
5 21 and above Excellent
4 16 – 20 Very Good
3 11 – 15 Good
2 6 – 10 Fair
1 1–5 Needs Improvement
0 Cannot Execute Poor

Push-up Girls Secondary

SCORE STANDARD INTERPRETATION
5 33 and above Excellent
4 25 – 32 Very Good
3 17 – 24 Good
2 9–6 Fair
1 1–8 Needs Improvement
0 Cannot execute Poor
To give you more of the illustrations of this test use this direct link:

https://www.youtube.com/watch?v=NWruIRJUVjI

Basic Plank

Purpose – to measure strength/stability of the core muscles

Equipment – exercise mats, or any clean mat, stop watch/time piece

Procedure

For the Tester:

a. Assume a push-up position. Rest body on forearms with palms and

fingers flat on the floor. Elbows are aligned with shoulders.

b. Legs are straight with ankles, knees and thighs touching together.

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 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.

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 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 unnecessary.

Scoring – record the time in the nearest seconds/minute. Maximum of 90 seconds

for Boys and Girls

Score Standard Interpretation

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

To give you more of the illustrations of this test use this direct link:

https://www.youtube.com/watch?v=gbR6sxubQ5I&t=39s

24
Flexibility – is the ability of the joints and muscles to move through its full range of

motion.

Zipper Test

Purpose – to test the flexibility of the shoulder girdle.

Equipment – Ruler

Procedure

For the Tester:

a. Stand erect.

b. Raise your left arm, bend your elbow, and reach down across your back as far

as possible to test the left shoulder; extend your right arm down and behind your

back, bend your elbow up across your back, and try to reach/across your fingers

over those of your left hand as if to pull a zipper or scratch between the shoulder

blades.

1 2 3

Stand erect Raise Left Reach down across your back

4 5

Extend Right Arm down Try to reach/touch fingers

c. To test the right shoulder, repeat procedures a and b with right hand over the left

shoulder.

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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.

Scoring – record zipper test to the nearest 0.1 centimeter

SCORE STANDARD INTERPRETATION

5 Fingers overlapped by 6 cm. and above Excellent
4 Fingers overlapped by 4 – 5.9 cm. Very Good
3 Fingers overlapped by 2 – 3.9 cm. Good
2 Fingers overlapped by 0.1 – 1.9 cm Fair
1 Just touched the fingers Needs Improvement
0 Gap of 0.1 or wider Poor

To give you more of the illustrations of this test use this direct link:

https://www.youtube.com/watch?v=OAOsqbwaqRA

Sit–and-Reach

Purpose – to test the flexibility of the lower extremities (particularly the trunk).

Equipment – Tape measure or meter stick

Procedure - For the Tester:

a. Sit on the floor with back, head and shoulders flat on the wall. Feet are 12 inches

apart.

b. Interlock thumbs and position the tip of the finger on the floor without bending

the elbows.

d. After the partner has positioned the zero point of the tape measure/meter stick,

(at the top of the middle fingers), the tester starts the test by sliding the hands

slowly forward without jerking, trying to reach the farthest distance possible

without bending the knees.

e. Bouncing or jerking movement is not allowed.

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f. Do it twice.

1
Sit and lay flat on the wall position the meter stick

Start to slide hands and reach far without bending knees

For the Partner:

a. As the tester assumes the (b) procedure, position the zero point of the tape

measure at the tip of the middle fingers of the tester.

b. See to it that the kneed are not bent as the performers slides the farthest distance

that he could.

c. Record the farthest distance reached in centimeters.

Scoring – record the farthest distance between the two trials to the nearest 0.1

centimeters.

SCORE STANDARD INTERPRETATION

5 61 cm. and above Excellent
4 46 – 60.9 cm. Very Good
3 31 – 45.9 cm. Good
2 16 – 30.9 cm. Fair
1 0 -15.9 cm. Needs Improvement

To give you more of the illustrations of this test use this direct link:

https://www.youtube.com/watch?v=ziMzttOUhfs

27
 Part II. Skill-related Fitness

Coordination – The ability to use the senses with the body parts to perform motor

tasks smoothly and accurately.

Juggling

Purpose – to measure the coordination of the eye and hand

Equipment

1. Sipa (washer weighing 4 gms. With 5 inches straw) or 20 pcs. Bundled rubber

bands/any similar local materials weighing 4 gms.

Procedure:

For Tester:

a. Hit the sipa/rubber band/similar local material alternately with the right and left

palm upward. The height of the material being tossed should be at least above the

head.

For the Partner:

a. Count how many times the performer has hit the material with the right and left

hand.

b. Stop the test if the material drops or after two (2) minutes.

c. There shall be three (3) trials.

Scoring – Record the highest number of hits the performer has done.

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 SCORE STANDARD INTERPRETATION
5 41 and above Excellent
4 31 – 40 Very Good
3 21 – 30 Good
2 11 – 20 Fair
1 1 – 10 Needs Improvement
To give you more of the illustrations of this test use this direct link:

https://www.youtube.com/watch?v=eDp0RJuwoBM

Agility – is the ability of the body to move directions quickly using a combination of

balance, coordination, speed, strength, and endurance.

Hexagon Agility Test

Purpose – to measure the ability of the body to move in different directions quickly.

Equipment

1. Tape measure

2. Stopwatch

3. Chalk or masking tape

Hexagon Size

a. Length of each sides is 18 inches for high school and 12

inches for elementary

b. Each angle is 120 degrees.

Procedure - For Tester:

a. Stand with both feet together inside the hexagon

facing the marked starting side.

b. At the signal “GO’, using the ball of the feet with arms
bent in front, jump clockwise over the line, then back
over the same line inside the hexagon. Continue the
pattern with all the sides of the hexagon.

c. Rest for (1) minute.

29
d. Repeat the test counter clockwise.

For the Partner:

a. Start the time sat the signal go and stop once the performer reached the side before

the side where he/she started.

b. Record the time of each revolution.

c. Restart the test if the performer jumps on the wrong side or steps on the line.

Scoring – Add the time of the two revolutions and divide by 2 to get the average.

Record the time in the nearest minutes and seconds.

SCORE STANDARD INTERPRETATION

5 5 seconds and below Excellent
4 6 – 10 seconds Very Good
3 11 – 15 seconds Good
2 16 – 20 seconds Fair
1 21 – 25 seconds Needs Improvement
0 Over 25 seconds Poor

To give you more of the illustrations of this test use this direct link:

https://www.youtube.com/watch?v=21WtBtYtdNU

Speed – is the ability to perform a movement in one direction in the shortest period

of time.

30
40-METER SPRINT

Purpose – to measure running speed

Equipment

1. Stopwatch

2. Running area with known measurement (40 meters)

Procedure:

For Tester:

a. At the signal “Ready”, stand behind the take-off line, the tips of the shoes should

not go beyond the line and assume a crouch position.

b. At the signal “Get set”. Assume an un-crouch position (buttocks up) with both

hands on the starting time.

c. At the signal “GO’, run to the finish line as fast as you can.

Crouch position Un-crouch position Signal “GO” Run

For the Partner:

a. Set the stopwatch to zero (0) point.

b. At the signal “GO” start the watch and stop it as the performer crossed the

finish line.

c. Record time in the nearest 0:00:01 seconds

Scoring – Record the time in nearest minutes and seconds.

STANDARD NORMS IN SECONDS

Boys Girls

31
 Age 9-12 13-14 15-16 17 and above 9-12 13-14 15-16 17 and
above
Excellent <6.0 <5.0 <4.5 <4.0 <7.0 <6.5 <5.5 <4.5
Very Good 6.1 – 7.7 5.1 – 6.9 4.6 – 4.1 – 5.4 7.1 – 6.6 – 7.6 5.6 – 4.6 – 5.9
5.4 8.4 6.1
Good 7.8 – 8.5 7.0 – 8.0 5.5 – 5.5 – 6.5 8.5 – 7.7 – 8.8 6.2 – 6.0 – 7.0
7.0 9.5 7.2
Fair 9.5 – 8.6 8.1 – 9.1 7.1 – 6.6 – 7.5 9.6- 8.9 – 9.5 7.3 - 7.1 – 8.1
8.1 10.5 8.5
Needs >9.6 >9.2 >8.2 >7.6 >10.6 >9.6 >8.6 >8.2
Improvement

To give you more of the illustrations of this test use this direct link:

https://www.youtube.com/watch?v=p2ltS7MrtQI

Power – is the ability to perform one maximum effort in the shortest possible time

Standing Long Jump

Purpose – To measure the explosive strength and power of the leg muscles.

Equipment

1. Tape measure/meter stick/any measuring device

Procedure - For Tester:

a. Stand behind the take-off line with feet parallel to each other, the tips of the

shoes should not go beyond the line.

b. Bend knees and swing arms backward once, then swing arms forward as you

jump landing on both feet. Try to jump as far as you can.

c. Do not control the momentum of the jump (continuously move forward). Must

land on both feet.

d. Perform the test twice in succession.

1 2 3 4

Stand behind mark Bend Knees Jump Land on both feet

32
 5 6 7

Spot the mark Then measure Read the measurement

For Partner:

a. Place zero (0) point of the tape measure at the take-off line.

b. After the jump, spot the mark where the back of the heel of either foot of the tester

has landed nearest to the take-off line.

c. Record the distance of the two trials.

Scoring – Record the best distance in meters to the nearest 0.1 centimeters.

SCORE STANDARD INTERPRETATION

5 201 cm. and above Excellent
4 151 cm. – 200 cm. Very Good
3 126 cm. – 150 cm. Good
2 101 cm. – 125 cm. Fair
1 55 cm. – 100 cm. Needs Improvement
To give you more of the illustrations of this test use this direct link:

https://www.youtube.com/watch?v=xqeowTwZy6w

Balance – is the maintenance of equilibrium while stationary or while moving.

Stork Balance Stand Test

Purpose – to assess one’s ability to maintain equilibrium.

Equipment:

1. Flat, non-slip surface

2. Stopwatch

Procedure - For the Tester:

a. Remove the shoes and place hands on the hips.

b. Position the right foot on the side of the knee of the left foot.

33
 c. Raise the left heel to balance on the ball of the foot.

d. Do the same procedure with the opposite foot.

1 2 3 4

For the Partner:

a. Start the time as the heel of the performer is raised off the floor.

b. Stop the time if any of the following occurs:

* The hand(s) come off the hips

* The supporting foot swivels or moves (hops) in any direction

* The non-supporting foot loses contact with the knee.

* The heel of the supporting foot touches the floor.

c. There shall be three (3) trials.

Scoring – Record the time taken on both feet in nearest seconds and divide the

score to two (2) to get the average percentage score.

Score
9 – 12 13 - 14 15 - 16 17 - above Interpretatio
Age n
5 41 – 60 sec. 81 – 100 sec. 121 – 150 sec. 161 – 180 sec. Excellent
4 31 – 40 sec. 61 – 80 sec. 91 – 120 sec. 121 – 160 sec. Very Good
3 21 – 30 sec. 41 – 60 sec. 61 – 90 sec. 81 – 120 sec. Good
2 11 – 2 sec. 21 – 40 sec. 31 – 60 sec. 41 – 80 sec. Fair
1 1 – 10 sec. 1 – 20 sec. 1 – 30 sec. 1 – 40 sec. Needs
Improvement

To give you more of the illustrations of this test use this direct link:

https://www.youtube.com/watch?v=KitqvLcrptQ

Reaction Time – The amount of time it takes to respond to a stimulus.

34
Stick Drop Test

Purpose – to measure the time to respond to a stimulus.

Equipment

1. 12-inch ruler or stick

2. Arm chair or table and chair

Procedure:

For Tester:

a. Sit on an armchair or chair next to the table so that the elbow and the lower

arm rests on the desk/table comfortably.

b. Place the heel of the hand on the desk/table so that only the fingers and

thumb extend beyond. Fingers and thumb should at least one (1) inch

apart.

c. Catch the ruler/stick with the thumb and index finger without lifting the

elbow from the desk/table as the partner drops the stick. Hold the stick

while the partner reads the measurement.

d. Do this thrice.

1 2 3

For Partner:

35
 a. Hold the ruler or stick at the top, allowing it to dangle between the thumb and

fingers of the performer.

b. Hold the ruler/stick so that the 12-inch mark is even between the thumb and

the index finger. No part of the hand of the performer should touch the

ruler/stick.

c. Drop the ruler/stick without warning and let the tester catch it with his/her

thumb and index finger.

d. Record the score on the upper part of the thumb.

Scoring – Record the middle of the three scores (for example: if the scores are 21,

18, 19, the middle score is 19). In case where the two (2) scores are the same (for

example 18, 18, 25), the repeated score shall be recorded.

Score Standard Interpretation

5 0 – 2.4 cm. Excellent
4 5.08 cm – 10.16 cm. Very Good
3 12.70 cm – 17.78 cm. Good
2 20.32 cm. – 25.40 cm. Fair
1 27.94 cm – 30.48 cm. Needs Improvement
0 Did not catch Poor
To give you more of the illustrations of this test use this direct link:

https://www.youtube.com/watch?v=-tczDfZAOAk

36
 What’s More
Activity 1. LETS GET STARTED

In this activity you will be engaged in physical exercises which is called

‘’FOLKDANCERCISE’’ to gauge your present skills in active recreational activities.

Procedure:

1. Wear comfortable clothes and rubber shoes.

2. Find a space to execute and move properly.

3. Prepare yourself for a dance exercise. Follow the dance steps in the video.

Link: https://www.youtube.com/watch?v=jZ4P8MdysHk
(This video is owned by General Santos City National High School-Special Program in the Arts-Permit to Use Granted)

37
Questions:

1.What did you feel about the activity? What are your

realizations?

_____________________________________________________________

_____________________________________________________________

_____________________________________________________________

2.What skills do you already have? What skills do you need to

improve on?

_____________________________________________________________

_____________________________________________________________

_____________________________________________________________

3.How can these dance exercise help you in attaining a

healthier lifestyle?

_____________________________________________________________

_____________________________________________________________

_____________________________________________________________

38
 What I Have Learned
Activity 1: COMPLETE ME

In this part of the lesson you will be give opportunities to reflect and understand the

relevance of participation in active recreational activities for a healthier lifestyle.

I am currently _________________________________________________
(Write the active recreational activities you are involved with now)
because these activities ______________________________________________.
(Write why you are doing these activities)
I will _______________________________________________________________.
(Write here changes you will make in your schedule to be more active)

I want to _______________________________________________________
(Write the recreational activities you want to be involved in the future)
because these activities ______________________________________________.
(Write why you want to be involved in these activities)

______________________________________________
( Write your name here. Be creative in lettering)

What I Can Do
Submission Time!

You should be able to complete filling-out your Physical Fitness Test Form by now.
Submit it in any form the teacher has asked you or to your preferred medium. Here
are some ways on how to contact your teacher and attach your file.

Example Email Facebook Messenger Thru Text/Call

39
 Assessment
Performance - Activity 1: Folkdancercise

Directions:

 Learn and follow the dance exercise (FOLKDANCERCISE) given.

https://www.youtube.com/watch?v=hG-GMhV879Y

 Make a video of your performance of Folkdancercise and send it to you

teacher in mp4 format.

 You may wear your desired PE attire.

RUBRIC IN DANCE EXERCISE PERORMANCE

Excellent Good Acceptable Partial

CRITERIA 5 pts. 4 pts. 3 pts. 2 pts.
Demonstrates
Demonstrates Demonstrates Demonstrates
Execution some parts of the
excellent power good power and lack of power
(Power, and dance with power
and pricision in precision in and precision
Precision) and precision in
movements. movements. in movements.
movements.

40
 Additional Activities
Activity: Crossword Puzzle

Answer this activity by using the clues below (Across & Down). In items that has two

words as an answer which, remember that there is no space or box allotted between

those words.

41
Down Across
the ability to use the senses with the body it is the amount of time left after all the
3.
1. parts to perform motor tasks smoothly and daily routine activities are accomplished
accurately it is the ability to perform a movement in
it is the ability of the body to move 7. one direction in the shortest period of
2.
directions quickly time
it is the ability to perform one maximum 8. it is the amount of time it takes to
4. respond to a stimulus.
effort in the shortest possible time
it is the maintenance of equilibrium while 9. the heaviness or lightness of a person
5.
stationary
the ability to go through a full range of
6.
motion
the ability of the muscle to generate force
7.
against physical objects

42
 43
Additional Activities:
Crossword puzzle (page 38)
What’s in (Activity: Match Me – page 8-9)
1. C 6.F 11.B
2. A 7.E 12.I
3. D 8.E 13.A
4. B 9.D 14.F
5. G 10.C 15.H
“Let us check!”
Answer Key
References

1. Questionnaire – PAR-Q, www.csep.ca/forms, Enclosure No. 3 to DepEd Order No.

034, s. 2019
2. Physical Fitness Test Manual and Physical Fitness Test Score Card (2019),
Deped Order No. 034, s. 2019

3. Weight and Managing it (2015), PE and Health 10, https://www.physical

education 10-learning material-150603052233-lva1-app6892.pdf
4. Active Recreational Activities (2015), PE and Health 10, https://www.physical
education 10-learning material-150603052233-lva1-app6892.pdf

5. GSCNHS – Maria Emileen C. Salaño (2020), Physical Fitness Test Instructional

Videos, https://www.youtube.com/channel/UCV6ExfMnViTBhbhJdBanGRA

6. GSCNHS SPA Dance Arts – Maria Emileen C. Salaño (2018), Folkdancercise,

https://www.youtube.com/watch?v=f6BCdthb9ZU
7. GSCNHS SPA Dance Arts – Maria Emileen C. Salaño (2019), Folkdancercise,
https://www.youtube.com/watch?v=ngPUsZmkjmk

8. GSCNHS SPA Dance Arts – Maria Emileen C. Salaño (2020), Warm-up exercises,
https://www.youtube.com/watch?v=sFD4XNVNAz4&t=45s

10. GSCNHS SPA Dance Arts – Maria Emileen C. Salaño (2020), Static stretching
exercises, https://www.youtube.com/watch?v=kdkT73JxiRM&t=26s

44
 DISCLAIMER
This Self-learning Module (SLM) was developed by DepEd SOCCSKSARGEN
with the primary objective of preparing for and addressing the new normal.
Contents of this module were based on DepEd’s Most Essential Learning
Competencies (MELC). This is a supplementary material to be used by all
learners of Region XII in all public schools beginning SY 2020-2021. The
process of LR development was observed in the production of this module.
This is version 1.0. We highly encourage feedback, comments, and
recommendations.

For inquiries or feedback, please write or call:

Department of Education – SOCCSKSARGEN

Learning Resource Management System (LRMS)

Regional Center, Brgy. Carpenter Hill, City of Koronadal

Telefax No.: (083) 2288825/ (083) 2281893

Email Address: [email protected]

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