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HOPE 3
Health Optimizing Physical Education (HOPE 3) – Grade 12
Quarter 1 – Module 1: Self-Assess Health-Related Fitness status
First Edition, 2020

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Published by the Department of Education - Schools Division of Pasig City

Development Team of the Self-Learning Module

Writer: Christian Bjorn R. Cunanan
Editor: Name
Reviewers: Alfred Villanueva III,
Illustrator: Christian Bjorn R. Cunanan
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Management Team: Ma. Evalou Concepcion A. Agustin
OIC-Schools Division Superintendent
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Norlyn D. Conde EdD (MAPEH/SPA/SPS/HOPE/A&D/Sports)
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Pasig City
 HOPE 3
Quarter 1
Self-Learning Module1
Self-Assess Health-Related Fitness Status

Introductory Message
 For the Facilitator:

Welcome to the Health Optimizing Physical Education (HOPE 3) Self-

Learning Module 1 on Self-Assess Health-Related Fitness Status!

This Self-Learning Module was collaboratively designed, developed, and

reviewed by educators from the Schools Division Office of Pasig City headed by its
Officer-in-Charge Schools Division Superintendent, Ma. Evalou Concepcion A.
Agustin, in partnership with the City Government of Pasig through its mayor,
Honorable Victor Ma. Regis N. Sotto. The writers utilized the standards set by the K
to 12 Curriculum using the Most Essential Learning Competencies (MELC) in
developing this instructional resource.

This learning material hopes to engage the learners in guided and

independent learning activities at their own pace and time. Further, this also aims
to help learners acquire the needed 21st-century skills especially the 5 Cs, namely:
Communication, Collaboration, Creativity, Critical Thinking, and Character 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 learning. Moreover, you are expected to encourage and assist the
learners as they do the tasks included in the module.

For the Learner:

 Welcome to the Health Optimizing Physical Education 3 (HOPE) Self-
Learning Module 1 on (Self-Assess Health-Related Fitness Status!

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 material while being an
active learner.

This module has the following parts and corresponding icons:

Expectations - This points to the set of knowledge and skills

that you will learn after completing the module.

Pretest - This measures your prior knowledge about the lesson

at hand.

Recap - This part of the module provides a review of concepts

and skills that you already know about a previous lesson.

Lesson - This section discusses the topic in the module.

Activities - This is a set of activities that you need to perform.

Wrap-Up - This section summarizes the concepts and

application of the lesson.

Valuing - This part integrates a desirable moral value in the

lesson.

Posttest - This measures how much you have learned from the
entire module.

EXPECTATIONS
Most Essentials Learning Competencies:

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

activity assessment participation, and one’s diet

Specific Objectives:
At the end of the module, learners will able be to:
1. perform self-assessment to a particular health-related fitness
(Cardiorespiratory Endurance, Body Composition, and Flexibility)
2. recognize the benefits of in participating health-related fitness
components.

PRE–TEST

Why it is important to know how to assess your physical fitness level? It

is important to know how to assess your physical fitness level as it will help you
measure your fitness level, identify your strengths and weaknesses and
interpret your test results. Here are some questions that will test your knowledge for
today’s lesson. Choose wisely.

1. Which of the following fitness test measures your cardiovascular muscle?

a. Push up b. 50-meter run c. Endurance jog in place.

2. BMI measures_____________.
a. Flexibility b. proportion of your muscle and fat c. Body and strength

3. Flexibility is measured by:

a. Sit and reach b. distant run c. standing long jump

4. The long distant run is an exercise for the:

a. Speed b. cardio endurance c. muscular strength

5. Ability to do a wide range of movements is_____________.

a. Agility b. BMI c. Flexibility

RECAP
Direction: Using Fitness Components Graphic Organizer, what are the components
of health-related fitness? (diagram)

Health-Related Fitness

LESSON

Why Dance is Good for Fitness?

Getting fit does not have to be the chore it’s often perceived to be. Instead, as
people all around the globe are finding out each day, dancing is one of the best
fitness workouts there is.
Dancing offers upbeat and inventive exercise that promotes a healthy and
more active lifestyle. Sociable, energizing, and life-affirming, dance has a whole host
of body benefits, from aiding joint flexibility to boosting mental wellbeing.

Health-Related Fitness (HRF)

1. Cardiorespiratory Endurance
- is the flexibility to interact in physical activities for an exceedingly long
period of your time.
 Exercises/Tests:
The Three-Minute Step test is one every of the quickest ways of
testing this component of fitness. To finish it, you wish a 12-inch step/bench,
stopwatch, and a metronome (which you’ll find at no cost online).

2. Body Composition
- Is the ratio of the muscles to fats in the body.

Exercises/Tests:

Skinfold measurement may be a technique to estimate what quantity

of fat is on the body. It involves employing a device called a caliper to lightly
pinch the skin and underlie fat in several places. This quick and easy method
of estimating body fat requires a high level of skill to induce accurate results.

Body Mass Index (BMI) may be a person's weight in kilograms divided

by the sq. of height in meters. A high BMI is AN indicator of high body
blubber. BMI is an accustomed screen for weight classes that will cause
health issues however it's not diagnostic of the body blubber or health of a
person.

3. Flexibility
- is the power to maneuver the joints or series of joints through a large
range of motions.

Exercises/Tests:

Sit and Reach test: is the commonest of all flexibility tests. It

measures the edibleness of the clients’ lower back and hamstrings.

Zipper Test: to test the upper arm and shoulder

girdle flexibility intended to parallel the strength/ endurance assessment of
the region. The fingertips should touch together behind the back by reaching
over the shoulder and under the elbow.

ACTIVITIES
Self-Assessment Test
Direction: Follow and perform the following tests. Record your data to your
scorecard.

A. Three Minutes Step Test

Method:

 Measure your pulse beforehand (1 minute)

 Step on and off the box for three minutes.
 Use the bench to step up and down consistently within the time frame
 Count your pulse afterward (1 minute)
 Measure how long it takes for your heart rate to return from this rate to
normal, then record the difference

STANDARDS:

Boys- Age 18-25 Girls- Age 18-25

Excellent <79 Excellent <85

Good 79-89 Good 85-98
Above Average 90-99 Above Average 99-108
Average 100-105 Average 109-117
Below Average 106-116 Below Average 118-126
Poor 117-128 Poor 127-139
Very Poor >128 Very Poor >140

Source: Canadian Public Health Association Project (see Canadian Home Fitness
Test)

B. Body Mass Index

Measuring Height (kg.) and Weight (meters)

Formula: Weight in kilograms/height in meter (squared)

Disease Risk* Relative to

Normal Weight and Waist
Circumference
 BMI Obesity Men 102 cm Men > 102
(kg/m2) Class (40 in) or less cm (40 in)
Women 88 cm Women > 88
(35 in) or less cm (35 in)
Underweigh < 18.5 - -
t
Normal 18.5–24.9 - -
Overweight 25.0–29.9 Increased High
Obesity 30.0–34.9 I High Very High
35.0–39.9 II Very High Very High
Extreme 40.0 + III Extremely High Extremely
Obesity High
* Disease risk for type 2 diabetes, hypertension, and CVD.
+ Increased waist circumference also can be a marker for increased risk, even in persons of normal
weight.

C. Sit and Reach Test

 Complete the test without shoes for accurate results

 Keep your legs and knees straight (1-foot distance between 2 ankles),
and have your feet flat on the floor
 When leaning forward, do it slowly and steadily
 Be sure to reach as far as you can
 Repeat the test three times, and calculate the average result

STANDARDS:

Boys - results in centimeters (cm)

Above 34 = Excellent
28 to 34 = Above average
23 to 27 = Average
17 to 22 = Below average
Below 16 = Poor

Girls - results in centimeters (cm)

Above 37 = Excellent
33 to 36 = Above average
29 to 32 = Average
24 to 28 = Below average
Below 23 = Poor

D. Zipper Test
  Stand erect, guy.
 To check your right shoulder, lift your right arm, bend your elbow, and
stretch your back as far as you can.
 At the same time, extend your left arm down and behind your back, fold
your elbow over your back, and attempt to cross your fingers over
those of your right hand.
 Reach with your right hand over your right shoulder and down your
back as though you were pulling a zip or scratching between your
shoulder blades.
 Repeat the operation (a-d) with the left hand over the left shoulder to
check the left shoulder.

Zipper Test
Standards
0 Did not reach the fingertips
1 Just touch the fingertips
2 Fingers overlapped by 1 cm
3 Fingers overlapped by 2-3 cm
4 Fingers overlapped by 4-5 cm
5 Fingers overlapped by 6-7 cm

SUMMARY RESULT:
Name: ________________________
3-MINS STEP
LEVEL
SIT and REACH ZIPPER TEST
TEST
BMI
Score: Score: Score: Score:
R over L / L over R Optional
1st Attempt /
nd
2 Attempt /
3rd Attempt /

WRAP–UP
 Direction: In your notebook, write the 3 health-related fitness components with a
short explanation or meaning. You may add also the different
exercises or tests for each component.

VALUING

What are the benefits of in participating health-related fitness components? Write

your answer in the given spaces below.

___________________________________________________________________
___________________________________________________________________
___________________________________________________________________
___________________________________________________________________
___________________________________________________________________
___________________________________________________________________
______________________________________________________.

POST TEST

Direction: Read and answer the following questions in a short bond paper.
1. What is the normal or good heart rate for boys? girls for age 18-25?
2. What is the Formula for BMI?
3. What are the two tests for measuring flexibility?
4-5. Compute the following Height and Weight. What is the classification of your
computations?

Height = 157 Weight = 43

References

Websites
Twist, Chloe. “ 11 Components of Fitness: Health & Skill-Related (2019
Guide), Accessed June 2020,
https://origympersonaltrainercourses.co.uk/blog/components-of-fitness.

Books
Alave, J. 2016. Physical Education and Health. p 61-71.