Government Property

NOT FOR SALE

9
Physical Education
Quarter 1- Module 1
Physical Activity and Physical Fitness
Assessments

Department of Education ● Republic of the Philippines

 What I Know
Physical Activity Readiness Questionnaire (PAR-Q)
Let us assess if you are ready to participate or engage in any physical activities by answering honestly
the Physical Activity Readiness Questionnaire (PAR-Q). Please accomplish the form below by putting
a check mark for every question.

Name:_____________________________________ Date:_________________
Height:_________m. Weight:___________kg. Age:__________
Physician’s Name:_______________________ Contact Number:_____________

PAR-Q (Physical Activity Readiness Questionnaire)

Questions Yes No
Has your doctor ever said that you have a heart condition and that you should only
perform physical activity recommended by a doctor?
Do you feel pain in your chest when you perform physical activity?
In the past month, have you had chest pain when you were not performing any
physical activity?
Do you lose your balance because of dizziness or do you ever lose consciousness?
Do you have a bone or joint problem that could be made worse by a change in your
physical activity?
Is your doctor currently prescribing any medication for your blood pressure or for a
heart condition?
Do you know of any other reason why you should not engage in physical activity?
If you have answered “Yes” to one or more of the above questions, consult your physician before
engaging in physical activity. Tell your physician which questions you answered “Yes” to.
Source: National Academy of Sports Science. (2020). Physical Activity Readiness Questionnaire. Retrieved from
https://www.nasm.org/docs/default-source/PDF/nasm_par-q-(pdf-21k).pdf

Warm-Up Exercises
Before engaging in any physical activity, it is really important to perform warm-up exercises to
condition our body. In this module, you will be introduced to various warm-up exercises in the course
of our lesson in sports officiating. However, monitoring our Heart Rate is also a prerequisite before
you proceed to strenuous activities. Obtaining the Personal Maximal Heart Rate (PMHR) and Target
Heart Rate (THR) is a must.

Below is the formula to compute the THR at a moderate and vigorous intensities of physical activity:

Moderate (40 - 55%): 220 - age = Personal Maximum Heart Rate(PMHR)

PMHR x 0.4 = bpm PMHR x 0.55 = bpm

Vigorous (60 -85%): 220 - age = Personal Maximum Heart Rate(PMHR)

PMHR x 0.6 = bpm PMHR x 0.85 = bpm

Keeping a record of your heart rate before and after performing any physical activity will help
you monitor your fitness level. It is important to note that one way to assess your fitness level is
through heart rate.

Warm-up Exercises - it is performed to elevate the body temperature, increase heart and breathing
rate, and also help you prepare mentally for a much more strenuous exercise.

2 Types of Stretching Exercises

Static Stretches - these are stretches that you hold on in one place at a certain period of time
without transferring places.
Dynamic Stretches - these are stretches that involve active movements which allows one to
transfer from one place to the other.
Static Stretching Exercises Dynamic Stretching Exercises
Neck Stretches Jogging
Shoulder Curls High Knees
Arm Stretches Butt Kicks
Trunk Stretches Side Shuffles
Toe Touch Back Pedals
Lunges Cariocas
Squats Jumping Jacks
 Lesson Physical Activity and

1 Physical Fitness
Assessments

What I Need to Know

Learning Objectives: At the end of the lesson, you are expected to:
1. undertake physical fitness assessments;
2. identify the strengths and weaknesses for development and improvement.

What’s New
Having a regular exercise and physical activity further develops strong muscles and bones. It
also improves the cardio-respiratory and generally speaking our well-being. Keeping ourselves active
can likewise assist us with maintaining a normal weight, minimizing the risk for type 2 diabetes,
staying away from coronary diseases, and lessen the possibility for cancer.

The definition of physical fitness may differ. This is simply because people have credited
varying attributes or indicators that decide the "wellness" of an individual. In the broadest sense
nonetheless, physical fitness can be characterized as the ability to show general physical aptitudes,
which involves endurance, strength, flexibility, and balance. Additionally, our ability to carry out daily
tasks and routine physical activities without undue fatigue is called physical fitness.

What Is It
In a simpler definition, Physical Fitness simply means the ability of an individual to
function effectively and efficiently to do work, to enjoy leisure, to be healthy, to resist
hypokinetic (lifestyle) diseases, and to cope-up with emergencies. There are eleven
components of physical fitness. On the off-chance that you are not joining all these
components of physical fitness into your day-by-day exercise program, at that point, you are
not doing what's needed to improve your fitness level and general well-being. Furthermore,
these eleven components are then divided into two classifications

Components of Physical Fitness

HEALTH RELATED COMPONENTS SKILL RELATED COMPONENTS
- these includes exercise activities that a person - these involves activities that are important to
usually does to improve fitness and wellness succeed in skillful activities including sporting
and to stay healthy. events.
1. Cardiovascular Endurance 1. Speed
- the capacity of your heart, lungs including - the ability to move quickly in a given distance
vessels to provide oxygen to the body tissues. over a period of time.
2. Muscular Endurance 2. Agility
- the ability of a muscle group to resist force in a - the ability of our body to move effectively and
single contraction over a period of time. efficiently
3. Muscular Strength 3. Power
- the capacity of a group of muscle to resist - the ability to exert maximum force in a shortest
force in a repeated motion in an extended time. time as possible.
4. Flexibility 4. Reaction Time
- the ability of our muscle, bones and joints to - the ability of our body to respond to a
extend beyond the normal range of motion. particular stimulus in the quickies possible time.
5. Body Composition 5. Balance
- it is the relative percentage of body muscle, - the ability of your body to maintain
bones, fats and other impeding tissues. equilibrium in a static or dynamic condition.
 6. Coordination
What’s More - the ability of the body to use two or more
components of physical fitness.
Multiple Choice. Read each question carefully. Write the letter of your choice on the space provided
before each number.

_____ 1. Which of the following is the BEST type of exercise to improve cardiovascular endurance?
a. Lifting weights c. Aerobic exercise
b. Anaerobic exercise d. Pull-ups
_____ 2. Which of the following terms describes the ability of a muscle or group of muscles to
exert force for extended periods?
a. Muscular Strength c. Muscular Endurance

b. Cardiovascular Endurance d. Flexibility

_____ 3. If you wanted to reduce your risk of injury, you could move your joints through their full range
of motion on a regular basis. This would improve by which component of physical fitness?
a. Muscular Endurance c. Muscular Strength
b. Flexibility d. Body Composition
_____ 4. Which of the following is NOT a component of physical fitness?
a. Flexibility c. Body Mass Index
b. Muscular Strength d. Cardiovascular Endurance
_____ 5. Which activity would be considered a muscular endurance activity?
a. Curl-Ups b. Push-Ups c. Weight Lifting d. a & b only
_____ 6. What is the difference between health and skill related components of fitness?
a.Health related has something to do with muscles.

b. Skills related is only to do with sport.

c. Health related is to do with movement and skill related is sport.
d. Health related is the efficiency of the body and skills related is the performance
in physical activities relating to skills.

_____ 7. What is the best way to describe agility?

a. To dodge something or someone

b. To change direction
c. The ability to rapidly and accurately change the direction
d. The ability to move

_____ 8. Why does a quick reaction time help in sport and physical activity?

a. It makes you a better player.

b. You can beat everyone.
c. You can gain an advantage by timing things better.
d. Perform better at fast paced sports.

_____ 9. Speed can apply to:

a. Legs b. Body c. Arms d. Body and mind

_____ 10. Balance can be used a lot in every performance. Which of the following is the best
answer?

a. Golf, lawn bowls c. Ballet, shot put

b. Gymnastics, ballet d. Basketball, gymnastics

What Is It
Fitness Assessment
 To understand the importance and benefits of physical fitness helps you to keep a fit and
healthy body and can even improve the quality of life you live. This can be best achieved through
engaging any physical activities or exercises that can be done in your respective homes especially
during this pandemic crisis.
Physical fitness testing is a great way to monitor and assess your capability in cardiovascular
endurance, muscular strength, and flexibility. Aside from this, it can also help you to understand how
healthy you are and at the same time learn to set goals to improve your overall health.
In this time of the pandemic, I hope you could find ways to still be conscious of your health
and fitness. Lifestyle is a contributing factor that may determine if you will get sick or just be healthy.
Engaging any physical activity and doing some movements are extremely important during the corona
virus pandemic.
On your lower grades, you have already performed the Physical Fitness Test. And so, we
assume that you already know how to demonstrate the various tests. Below is a template provided for
you to accomplish by filling out the form. There are three columns on the said form. In the first column,
you just have to identify the name of the missing component of physical fitness and then the
respective scores generated through performing the suggested tests in the second column. Lastly, the
third column is intended for the remarks which will be given by the teacher
Personal Physical Fitness Test (Pre-Test)
Name:
Age: Sex:
THR: (Moderate Activity) THR: (Vigorous Activity)
Weight: Height:
BMI: Classification:

Physical Fitness Components and Tests Score Interpretation

1. ______________________
 Zipper test cm
 Sit and Reach ____ cm
2. _____________________
 3-Minute Step Test _______ bpm
3. ______________________
 Push-Up rep
 Basic Plank _____sec.
4. ______________________
 40-meter Sprint ____sec
5. ______________________
 Standing Long Jump cm
6. ______________________
 Hexagon Agility Test sec
7. ______________________
 Stick Drop Test sec
8. ______________________
 Juggling rep
9. ______________________
 Stork Balance Stand Test ____sec
(Refer to appendix A for the interpretation of your scores)

What I Have Learned

People who are physically fit are also healthier, can maintain their most optimum weight, and
are also not prone to cardiac and other health problems. To maintain a relaxed state of mind, a
person should be physically active. A person who is fit both physically and mentally is strong enough
to face the ups and downs of life and is not affected by drastic changes if they take place.

True or False. Read and analyze each statement below. Write down the word True if the statement is
correct. On the other hand, write the word False if it implies a wrong statement. 
__________ 1. To avoid injury, one should warm up before exercising and cool down
after exercising.
__________ 2. When deciding on an exercise program, people need to consider their own
abilities, interest, and needs.
__________ 3. Maximum heart rate is not directly affected by age.
__________ 4. Target heart rate must be maintained for 20 minutes or longer to be effective.
__________ 5. An indoor bike burns more calories than riding an outdoor bike.
__________ 6. Endurance activities are especially beneficial for your heart, lungs, and
circulatory system.
__________ 7. If you can’t quite meet the physical activity guidelines, it is a waste of your time
to do any physical activity.
__________ 8. You don’t get health benefits from exercise unless you are exercising
vigorously.
__________ 9. Body composition is the ratio of fat to lean body tissue, such as bone, muscle,
and fluid.
__________ 10. Heart and lung endurance can be measured by finding out how much weight
you can lift at one time.
__________ 11. Morning is considered to be the best time of day to exercise.
__________ 12. Weight loss should be the most important goal of fitness and exercise.
__________ 13. When deciding on an exercise program, people need to consider their own
abilities, interest, and needs.
__________ 14. The best way to develop skill-related fitness components is through practice.
__________ 15. Assessments are part of designing an exercise program.

What I Can Do
Situation Analysis. Amid the COVID-19 crisis, Nancy and Mark decided to take in exercise
because they wanted to stay healthy and fit. Below are their situations in which they need
you to help them out in making a decision.

Direction. Type YES on the space provided for if the suggestion will help them achieve the
goal in fitness and NO if it won’t help them.

Nancy is planning to exercise because she wanted to be healthy and at the same time
increase her level of fitness. Below are some suggestions from her friends. Should Nancy
take these recommendations?
_________ 1. Nancy must walk or ride her bike from home to school and vis-a-vis.
_________ 2. Nancy must take the elevator instead of the stairs whenever possible.
_________ 3. Nancy must set fitness goals, follow a plan and set a date for achieving the
goal.
_________ 4. Nancy must sign-up for a Zumba class together with her friends.
_________ 5. Nancy must read many books about sports that she finds interesting in.
_________ 6. Nancy must avoid talking to anyone about her fitness goals because they
might
copy her fitness plan.
_________ 7. Nancy must adapt the fitness plan from her friend.
_________ 8. Nancy must seek a consultation from a fitness instructor before starting to
exercise.

Mark noticed and have found out that he is gaining too much weight because he is fond of
eating in this quarantine period. As such, he plans to schedule fitness sessions to help him
lessen his visceral fats and develop for a more toned body. Below are some of his friends
and family’s proposal for him. Would Mark take these recommendations?
_________ 9. Mark should exercise more three times a week.
_________ 10. Mark should focus more on his abdominal muscle by measuring his heart
rate
after doing curl-ups.
_________ 11. Mark should set a measurable goal for weight loss and follow his plan.
_________ 12. Mark should exercise at least 30 minutes to 1 hour each session.
_________ 13. Mark should only do muscular endurance activities to increase lean body
tissue.
_________ 14. Mark should keep track of his progress and change his plan if he is not
lowering
his body fat.
_________ 15. Mark should directly go to the gym and lift weights.

Summary
We are currently living in a period where things are completely made simple with the
assistant of the headway of innovation. People nowadays are no longer physically active and
tend to be undesirable due to how they live. This is the mere reason why people also suffer
from different illnesses and diseases like diabetes, hypertension, cancers, etc.

To address this problem, medical experts suggest that people should at least try to
engage in any physical activities. This will somehow help in promoting your health and
general wellness. Exercising at least one hour in a day will already help in the blood
circulation of your body. However, assessing your fitness level will be of great help in your
daily physical activities.

Knowing one’s fitness level makes you on top of accomplishing your fitness plans. It
sets the reason for where you are comfortable and where you can enhance your wealth and
wellness. It causes you to become mindful of your present fitness level; how your physical
body can withstand loads that are set upon it in explicit events. The physical fitness test
informs you as to whether you are in danger of any lifestyle-related diseases.

Assessment: (Post-Test)

Matching Type. Match each of the following physical activities (Column A) with its
corresponding physical fitness component (Column B). Write the letter of your choice on
the space provided for.

A B
_____ 1. Jogging a. Power
_____ 2. Skateboarding b. Agility
_____ 3. Stretching c. Cardiovascular endurance
_____ 4. Soccer d. Flexibility
_____ 5. Weightlifting e. Muscular Strength
_____ 6. Curl-ups f. Muscular Endurance
_____ 7. Push-ups g. Speed
_____ 8. Basketball h. Reaction Time
_____ 9. Yoga i. Coordination
_____ 10. Jumping rope j. Balance
_____ 11. Tip Toeing
_____ 12. Flying kick
_____ 13. Badminton
_____ 14. Swimming
_____ 15. Marathon

Key to Answers

Matching Type

1. C 6. E 11. J
2. J 7. E 12. A
3. D 8. C 13. B
4. C 9. D 14. C
5. F 10. C 15. G

Appendix A
REVISED PHYSICAL FITNESS TEST (DepED Order No. 034, s. 2019)

PART-I: HEALTH-RELATED FITNESS

1. BMI
Below 18.5- underweight
18.5-24.9 - normal
25.0-29.9 – overweight
30.0-above- Obese

2. Zipper Test (flexibility)

3. Sit and Reach (Flexibility)

4. Three-minute Step Test (Cardio-Vascular endurance)

Resting Heart Rate (RHR) =
Record the 60 second heart rate after the activity =
5. Push-Up (Strength Upper extremities)
6. Basic Plank (Strength-Core Muscles)

PART-II. SKILL-RELATED FITNESS

7. 40-Meter Sprint (Speed)

8. Standing Long Jump (Power)

9. Hexagon Agility Test (Agility)

10. Stick Drop Test (Reaction Time)

11. Juggling (Coordination)

12. Stork Balance Stand Test (Balance)

 SUMMATIVE TEST

Name: _________________________________ Section: _____________ Date:___________

Teacher: Score:__________

P.E

Multiple Choice
Direction: Read each item carefully. Select the letter that corresponds to your answer.

1. The ability of our body to respond to a particular stimulus as quickly as possible.

a. Flexibility b. Agility c. Power d. Reaction Time
2. Which fitness components should you possess if you run continuously?
a. Balance b. Power c. Endurance d. Strength
3. The ability of your body to change direction quickly.
a. Agility b. Power c. Flexibility d. Reaction Time
4. Weight lifting is an activity that will help your
a. Muscular Endurance c. Muscular Strength
b. Flexibility d. Cardiovascular Endurance
5. What fitness assessment will test your health and skill related fitness components?
a. Physical Fitness test c. Physical Strength Test
b. Cardiovascular fitness test d. Muscle Endurance Test
6. An activity that measures Reaction Time?
a. Juggling b. 40-meter Sprint c. Stick drop Test d. Sit and Reach
7. Which of the following is a Skill Related Components?
a. Muscular Endurance b. Flexibility
c. Body Composition d. Power
8. Which of the following activities that measures power?
a. Lifting weights b. Basketball Chest pass c. Curl-Up d. Running events
9. It is the ability of the muscles, bones and joints to extend beyond the normal range of motion.
a. Muscular Endurance c. Muscular Strength
b. Flexibility d. Cardiovascular Endurance
10. What is the first thing to do before performing physical activity?
a. Execute directly the activities c. Eat a lot of foods
b. Perform warm-up exercises d. Drink plenty of water

I. Explanation

 What are the benefits that you can get in participating Physical Fitness Activities? 5
points.