Health Optimizing

Physical Education 1
Quarter 1 – Module 1:
Self-Testing Activity on Health-
Related Fitness
PE & Health – Grade 11
Quarter 1 – Module 1: Self-Testing Activity on Health-Related Fitness
First Edition, 2020

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 Health Optimizing
Physical Education 1
Quarter 1 – Module 1:
Self-Testing Activity on Health-
Related Fitness
Introductory Message
For the facilitator:

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 at home.
Furthermore, you are expected to encourage and assist the learners as
they do the tasks included in the module.

For the learner:

As a learner, you must learn to become responsible of your own
learning. Take time to read, understand, and perform the different
activities in the module.
As you go through the different activities of this module be
reminded of the following:
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 Let Us Try before moving on to the other
activities.
3. Read the instructions 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 done.
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!

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 Let Us Learn

Hello, grade 11 learner! Welcome to senior high school Physical

Education and Health subject. Module 1 will guide you to learn and assess
your health-related fitness and identify some barriers on it.
At the end of this module, you are expected to:
Self-assesses health-related fitness (HRF). status, barriers to
physical activity assessment participation and one’s diet.
(PE11FH-Ig-i6)

And we will focus our learning objectives with the following:

1. Discuss the importance of assessing one’s health-related
fitness component and;
2. Administer self-assessment on health-related fitness (HRF),
barriers on physical activity, and on one’s diet.

Let Us Try
A. Getting ready for Physical Activity Directions:

Prior to any physical activity, it is very important to assess your health

condition through a physical activity readiness questionnaire. It is a self-
facilitated questionnaire that assesses the presence of major signs of
cardiovascular and respiratory problems. Read the form below to check your
readiness for physical activity. Please answer the questions honestly. Kindly
write your answers on your notebook.

PHYSICAL ACTIVITY READINESS QUESTIONNAIRE

Questions YES 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?

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 6 Is your doctor currently prescribing drugs for your blood
pressure or heart condition?
7 Have you lost weight rapidly recently with or without
feelings of extreme hunger?
8 Do you know of any other reason why you should not do
physical activity?
Source: http://www.furman.edu/sites/livewell/getmoving/pages/par-q.asp

Guide Questions:
1. What are the physical barriers you encountered as you answered the physical
activity readiness questionnaire?
__________________________________________________________________________
__________________________________________________________________________
__________________________________________________________________________
2. Out of these barriers, what are the ways to improve all these?
__________________________________________________________________________

Let Us Study

HEALTH-RELATED FITNESS

1. Cardio-respiratory endurance it is the ability of the heart, lungs,

and blood vessel to supply oxygen and nutrients to the working
muscles efficiently in order to sustain prolonged rhythmical exercises.

2. Muscular strength it is the muscular strength is about how much

weight you are able to lift with your muscles at one time. This would
relate to the “quality” of the task being performed as opposed to the
frequency, which is dealt with by your muscular endurance. It is the
maximal lift ability a muscle is able to generate with effort.

3. Muscular Endurance is the ability of the muscle to continue to

perform without fatigue. It can also refer to the period of time in which
a muscle is able to hold contraction.

4. Flexibility is the ability of the joints to bend and move through the
full range of motion. It is affected by the structures of the joint and
muscles surrounding the joint.

5. Body Composition is the total make-up of the body using the concept
of two component model: the lean body mass and the body fat. It is

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 the ratio of fat mass with the overall body mass.

Source:
https://sites.google.com/a/stoningtonschools.org/shspe/home/health-
related-fitness-tests

Let Us Practice

How fit I am?

You will perform the self-testing activities which specifically designed to

test your health-related fitness. The result being obtained may assist in
evaluating your strengths and weaknesses. Participating in regular health
and skill-related fitness helps you control your weight, prevents diseases and
illness, improves your mood, boosts energy, and promotes better sleep.

Wear proper attire, prepare the needed materials and get ready to
perform the activity. Please do a warm-up or stretching exercises for 2
minutes before administering the test. Record the results of your fitness test
to your notebook.

A. BODY COMPOSITION: Body Mass Index (BMI) – measure of body

mass based on height and weight.
BMI= W in Kg_______
(H in m) (H in m)

B. CARDIOVASCULAR ENDURANCE: 3-Minute Step Test

In constant pace, step on and off the bench for 3 minutes straight
Heart Rate - Beats Per Minute (bpm)
Before the Activity After the Activity
________(bpm) ________(bpm)

C. MUSCULAR STRENGTH AND ENDURANCE

c.1. 90-degree push up (dynamic) –using the mat, perform proper
push up. Repeat as many times as possible.
c.2. flexed arm support (static) - using the mat and stop watch,
hold the push-up position as long as possible. Record the results.

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 c.3. Curl-up (dynamic) – Lie on the mat, perform curl-up with
proper pacing. Record the number of repetitions.

c.1 Push-up
c.2 Flexed arm Support
c.3 Curl-up

Number of push-up Time Number of

Curl-up

D. FLEXIBILITY:
d.1 Zipper Test – using tape measure, raise one arm across back
with bent elbow reaching down fingers of the other hand.
d.2 Sit and Reach – in a stride sitting position, using meter stick
place it on the floor between your legs then reach slowly forward,
without folding your knees and measure how far you have
reached. Repeat it three times.

d.1 Zipper Test d.2 Sit and Reach

Overlap/Gap (cm) Score in Centimeters
Right Arm Left Arm 1st 2nd 3rd

Let Us Practice More

Let’s Be a Blogger!

Instruction: (You can do it with other family members for more fun)

CREATE A 3 to 5 MINS. VIDEO showing some Health-Related Fitness on the

day to day activities. (e.g. flexibility – arms/elbow: washing dishes)

• Wear clothes that are comfortable and easy to move around.

• The video must be 3 to 5 minutes only, learners can use the camera on their
computer, flip camera or mobile phone.
• Submit video via messenger or email to your P.E teacher on or before the
next P.E. session.
• Happy blogging, be physically fit and healthy in this pandemic period.

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Follow Up Questions:

1. How do you find health and skill -related fitness and its components?
2. Explain the importance of being physically fit, now that we are facing
the pandemic?

Let Us Remember

Health related fitness is comprised of;

1. Cardiovascular Fitness – enables your muscles to get enough oxygen to

function effectively.
2. Muscular Strength – Allows you to lift, pull and push things effectively
3. Muscular Endurance – Enables the muscles to work for extended
periods without tiring completely.
4. Flexibility – How far you can move different body parts at joints.
5. Body Composition – How much muscle and fat your body contains.
6. To maintain general fitness, engage in health-related physical fitness
regularly.
7. Fitness level assessment find out the current status of an individual.
Below are references for interpretation.
8. BMI Categories:
Underweight=18.5 below
Normal weight = 18.5-24.9
Overweight = 25-29.9
Obesity=BMI of 30 or greater
9. Rating scale for muscular strength and endurance:
10.
Classification Male Female
Curl- Push- Curl- Push-
ups ups ups ups
High Can do Can do Can do Can do
Performance more more more more
than than 29 than than 17
35 25
Good fitness 24-34 20-28 18-24 12-16
zone
Marginal 15-23 16-19 10-17 8-11
Zone
Low zone 14 and 15 9 and 7 and
below below below below

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11. Rating Scale for Flexibility

Classification Male Female

Zipper Sit and Zipper Sit and
Test Reach Test Reach
(inches) (cm) (inches) (meters)
High R L 111 & R
Performance 5+ 4+ above L 111 &
6+ above
5+
Good fitness 1-4 1- 80-110 2-5 80-110
zone 3 2-4
Marginal 0 0 60-79 1 60-79
Zone 1
Low zone <0 <60 <1 <60
<0 <1

Let Us Assess

A. SELF- ASSESSMENT ON HEALTH-RELATED FITNESS STATUS

Direction: Fill in the necessary information needed below to assess your

health-related fitness status. Refer your interpretations on the charts above.
Write your short analysis and implications for each result on a short bond
paper.

Test Result Classification Analysis and Implications

BMI
3-minute step test
Push-up
Curl-up
Flexed arm support
Zipper test
Sit and reach

B. Answer the following:

1. What is the importance of assessing health-related fitness?

___________________________________________________________
___________________________________________________________.

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 2. Have you encountered any physical activity barrier in performing
the test? If yes, please list it down.
___________________________________________________________
___________________________________________________________.

3. How will you overcome situations that hinder you to engage in

physical activity?
___________________________________________________________
___________________________________________________________

Rubric for essay writing:

Criteria Points
Content 5 points
Organization 5 points
Writing Conventions 5points

Let Us Reflect

Fitness in the health context is a state of good health or physical

condition, primarily as a result of exercise and proper nutrition. Exercise is
becoming a vital sign for health nowadays. The benefits of exercise show a
strong evidence in lowering risks of cardiovascular health conditions. It can
be a structured process of physical activity such as going to the gym, taking
cardiovascular exercise and lifting weights. Or, it can also be anything from
home doing intensive cardio workouts such as Zumba (George et al 2017).

Assessing your health condition will help you know about your strength
and weaknesses. Understanding of health-related fitness and its relevant
interpretations will help you efficiently plan an action in following a healthy
lifestyle and choosing appropriate activities needed for improvement.
Measuring your fitness level regularly is one way to find out if you're making
progress. Health-related fitness focuses mainly on the optimum health of the
individual.

Congratulations! You have accomplished module 1 and you did a great

job!

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Let’s Try This:
(Answers may vary)
Let us Assess:
Keeping the body physically fit makes our body systems function properly with vigor and alertness.
Staying healthy and fit enable us to perform our daily activities efficiently and effectively with a
great result of performance.
Needs
Quality
RUBRICS Exemplary 5pts. Adequate 3pts. Improvement 2
4pts.
pts.
Content Answers are Answers are Answers are not Answers are
5pts. comprehensive, accurate and comprehensive partial or
accurate and complete. Key or completely incomplete. Key
complete. Key points are stated stated. Key points are not
ideas are clearly and supported. points are clear. Question
stated, explained, addressed, but not adequately
and well not well answered.
supported. supported.
Organization Well organized, Organization is Inadequate Organization
5pts. coherently mostly clear and organization or and structure
developed, and easy to follow. development. detract from the
(Answers are easy to follow. Structure of the answer.
clearly thought answer is not
out and easy to follow.
articulated.)
Writing Displays no errors Displays one to Displays three Displays over
Conventions in spelling, three errors in to five errors in five errors in
5pts. punctuation, spelling, spelling, spelling,
(Spelling, grammar, and punctuation, punctuation, punctuation,
punctuation, sentence grammar, and grammar, and grammar, and
grammar, and structure. sentence sentence sentence
complete structure. structure structure.
sentences.)
Answer Key
 References

Grant, CC (2019) Health-Related Fitness Measured at Home. Received from:

https://www.tandfonline.com/doi/full/10.1080/20786190.2014.95388
8 on August 1, 2019.

Aderson, J. (2018). The 3-Minute Step Test. Received from:

https://www.sparkpeople.com/resource/fitness_articles.asp?id=1115
on June 24, 2018.

Callo, L, (2016) Peter Fermin Physical Education Volume 1

Cobar, A. MS,EIM (2017) Physical Education for Optimized Health

Department of Education (2016), G11 Learners Material

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For inquiries or feedback, please write or call:

Department of Education – Region XI Davao City Division

DepEd Davao City, Elpidio Quirino Ave., Davao City

Telefax: 224-3274

Email Address: [email protected]