PHYSICAL EDUCATION 11

Quarter 1 –Module-1
Self-Testing Activity for a Healthy Me

LEARNING COMPETENCY:
Self-assesses health-related fitness (HRF) status, barriers to physical activity
assessment participation and one’s diet. Code: PEH11FH-Ig-i-6

Assessing one’s health status will help the person know about one’s strengths and
weaknesses. Awareness of individuals’ health -related fitness and its relevant interpretations
will aid the person to efficiently create an action plan in observing a healthy lifestyle and
selecting appropriate activities for areas that need improvement.

If your PAR-Q result above allows you to engage in the task below, then you need to get set.
Wear proper attire, prepare needed materials, ask for an assistance and get ready to perform
the following activities.

Task 1: SELF-TESTING ACTIVITIES FOR HEALTH RELATED- FITNESS

Anthropometric Measurements
Purpose: To measure body composition
Equipment: weighing scale, tape measure Goal:
Take body measurements
Preliminary: Prepare needed materials
(WRITE YOUR RESULTS/SCORE OF EACH COMPONENT ON YOUR ACTIVITY NOTEBOOK)
Procedure:
1. Height Score:
Stand with trunk straight. Measure the distance from the floor to the
top of the forehead. Record the score in centimeters (cm).
2. Weight Score:
Stand on a weighing scale free from any object for weight
accuracy. Record in kilograms (kg).
3. Waistline Score:
Locate your upper hipbone. Find the proper spot by placing your
hands around your waist, squeezing slightly, and then moving your fingers
downward until you feel the top curve of your hips. Place a
tape measure around your bare stomach just above the upper hipbone. Record in
centimeters (cm).
4. Hipline Score:
Place tape measure in the widest part of hip in line with the pubis.
5. Computation/s
a. Body Mass Index (BMI)
- measure of body mass based on height and weight
that aid in determining weight categories.
BMI = Weight in kg
(Height in m) x (Height in m)
Example:
BMI= 53 kg = 53 kg = 20.7 kg/m²
(1.6m) (1.6m) 2.56 m²
b. Waist to Hip Ratio (WHP)
- measure stored body fats percentage by the
relative measurement of waist and hip

WHR = Waist Circumference (cm)

 Hip Circumference (cm)
Example:
WHR= 76 (cm) = .78 cm
97 (cm)
Task 2:
3-Minute Step Test
Purpose: Test for Cardiovascular Endurance level based on how
quickly your heart rate will come back down after a physical activity.
Equipment: stopwatch, 12-inch bench box, a metronome (you can download metronome
app in play store for android users and app store for iOS devices) Goal: In a constant pace,
step on and off the bench for 3 minutes straight
Procedure:
1. Stand close to the 12-inch bench box while your
partner sets the metronome in 96 beats per minute
(bpm).
2. When ready to begin, start the stopwatch, step one foot
at a time to the beat (up, up, down, down). When 3
minutes is up, stop immediately and get your pulse rate.
3. Record the Exercise Heart Rate: bpm

Task 3:
Hamstring and Hip Flexor Test SCORE: https://play.google.com/store
Purpose: To test flexibility of the hamstring and hips /apps/details?id=com.appsfel
Equipment: protractor low.ymcaStepTest&hl=en_US
Goal: Keeping both legs straight, lift one leg to the maximum angle while the other
leg remains flat on the floor
Preliminary: Illustrate angles on a poster board and paste it on the wall.
Procedure:
1. Lie on your back on the floor beside a
wall.
2. Slowly lift one leg off the floor. Keep the
other leg flat on the floor.
3. Keep both legs straight.
4. Continue to lift the leg until either leg
begins to bend or the lower leg
begins to lift off the floor.
5. Place a yardstick against the wall to mark the
spot to where the leg was lifted. Lower the
leg.
https://www.linkedin.com/pulse/top-20-
6. Using a protractor, measure the angle
isometric-exercises-static-strength-training-
created by the floor and the yardstick. jay-hyber
The greater the angle the better your score.
7. Repeat with the other leg.

Task 4
Zipper Test SCORE:
Purpose: Test for the shoulder flexibility
Equipment: tape measure
Goal: Raise one arm across your back with bent elbow and fingers reaching
down
Preliminary: Prepare needed materials
Procedure:
1. In a standing position, raise one arm across your back, bend the elbow and reach
down as far as possible. Simultaneously, bring the other arm down behind the back
trying to cross fingers over those with the other hand.
 2. Measure the distance of overlapped
fingers in cm. If they fail to meet,
score it as a minus or <0. Write zero if the
fingertips just touched with
no overlap.
3. Repeat the procedure with the
other hand. Record the score

https://www.topendsports.com/testing/
tests/back-scratch.htm
Task 5
Curl-up (Dynamic) Score:
Purpose: Test abdominal muscles strength and endurance Equipment:
mat, adhesive tape
Goal: Perform curl-up with proper pacing (3 seconds per curl) Preliminary: Prepare the
mat. Place two tape marks 4 ½ inches apart on the floor.
Procedure:
1. Sit on a mat in a long sitting position.
Bend your legs more than 90 degrees with
feet remaining flat on the floor.
2. Lay down with arms extended at the
sides, palm facing down with fingers
extended touching the 1st tape mark.
3. From that position, curl your trunk up with
heels in contact with the floor until your https://clinicalgate.com/lumbar-spine-3/
fingers reach the
2nd marker.
4. Upon reaching the second marker, lower back to the starting position. Repeat one-
curl up every 3 seconds.
5. Continue the curl-ups and stop when you are unable to keep the pace. Record the
number of repetitions.

Task 6
90-degree Push-up (Dynamic) SCORE: Purpose:
Test for the strength and endurance of the upper arm muscles Equipment: mat
Goal: To perform a proper push-up Preliminary:
Prepare needed material
Procedure:
1. From prone lying position, place the hands
just outside the shoulders with elbows bent.
2. Males: Support the body in a push-up position
from the toes with back,
hip and legs align.
Females: Support the body in a push-up
position from the knees instead of toes,
with back, hip, and legs aligned.

https://gethealthyu.com/what-are-
3. Lower the body until the upper arm is parallel isometric- exercises-and-why-should-
to the floor or a 90 you-do-them/
degrees angle of the bent elbow.
4. Repeat as many times as possible.
Task 7
Flexed-Arm Support (Static) SCORE: Purpose:
Test the muscular strength of the shoulder and upper arm Equipment: mat,
stopwatch
Goal: Hold the push-up position not more than 35 seconds
Procedure:
1. Use the Push-up procedure 1 & 2 for preparatory position. From the starting
position, lower the body until the upper arm is parallel to the floor and elbow flexed
at 90 degrees.
2. Hold the position as long as possible.

BMI Categories:
Underweight= <18.5
Normal Weight = 18.5- 24.9
Overweight = 25-29.9
Obesity=BMI of 30 or greater
3. Record the obtained holding position.
https://gethealthyu.com/
Measuring your fitness level is one way to find out your level of physical fitness.
what-are-isometric-
Below are references for interpretation:

WAIST TO HIP RATIO MEN WOMEN

Ideal 0.8 0.7
Low Risk <0.95 <0.8
Moderate Risk 0.96-0.99 0.81-0.84
High Risk >1.0 >0.85
Rating Scale for Dynamic Muscular Endurance
Age 16-26 Male Female
Curl-Ups Push- ups Curl- Ups Push- Ups
High Performance Can do Can do Can do Can do more
more than more than more than than 17
35 29 25

Good Fitness Zone 24-34 20-28 18-24 12-16

Marginal Zone 15-23 16-19 10-17 8-11
Low Zone 14 and 15 and 9 and 7 and below
below below below
Rating Scale for Static Endurance
Classification Score in seconds
High- performance zone 30 and above
Good fitness zone 20-29
Marginal zone 10-19
Low Zone 10

Rating Scale for Flexibility

Classification Men Women
 Shoulder Hamstring and Shoulder Hamstring and
Flexibility Hip Flexibility Hip
(inches) Flexor Flexibility (inches) Flexor Flexibility
(degrees) (degrees)

High R L 111 and R L 111 and

Performance 5+ 4+ above 6+ 5+ above
Good fitness 1-4 1-3 80-110 2-5 2-4 80-110
zone
Marginal zone 0 0 60-79 1 1 60-79
Low zone <0 <0 <60 <1 <1 <60

HEALTH-RELATED FITNESS COMPONENTS:

Cardiovascular Endurance
 is the ability of the heart, lungs, and blood vessels to supply oxygen to your body
tissues during sustained physical activity. This allows the body to endure physical
movement for a period of time. Also, efficient delivery of oxygen to its tissues will take
place giving the person a lower breathing rate and the ability to perform the task
longer.
Muscular Strength
is the maximum amount of force a muscle can exert in a single effort. Achievement of
muscular strength depends on factors like gender, age, and inherited physical
attributes. Having strong muscles is beneficial to everyday living. The muscles
support the skeleton enabling movement to occur and the strength to support the
body while standing up.
Muscular Endurance
 is the ability of the muscle to continue to perform without fatigue. Flexibility

 is the ability to bend and move the joints through the full range of motion.
 It is very important that we need to evaluate first our health related- fitness level
before engaging into an active lifestyle.
 Do not engage directly to do physical activity.
 We might be in hurry to lose weight right away but we have to bear in mind to follow
and know first our HRF fitness level to avoid accident.
 After which, you are now then ready to achieve the ideal healthy lifestyle.
PHYSICAL EDUCATION 11
Quarter 1 –Module-1-ACTIVITY
POST -TEST. Read and understand the questions carefully. Write the letter of your
answers in your activity notebook.
1. BMI is a measure of body mass based on height and weight that aid in
determining weight categories. BMI stands for.
A. Body Mass Identity
B. Body Master Identity
C. Body Massive Index
D. None of the Mention
2. What is TRUE about PAR-Q?
A. Identifies history for chronic medical conditions
B. Evaluates one’s history for medical conditions such as heart diseases,
hypertension, chronic obstructive pulmonary disease and diabetes mellitus
C. When all questions are answered YES; putting an individual at high risk.
D. All of the mention
3. Its purpose is to test for Cardiovascular Endurance level based on how quickly your
 heart rate will come back down after a physical activity.
A. Curl- up
B. 3-minute step test
C. Zipper test
D. Sit and reach
4. This physical fitness test measures the strength and endurance of the upper arm muscles.
A. 90 degree push up
B. Curl- up
C. Zipper test
D. None of the mention
5. Fitness level assessment determines the current health status of an individual and so, HRF
stands for.
A. Health Relationship Fit
B. Health Related Fitness
C. Healthy Relationship for Life
D. None of the mention

6-10. ESSAY (Copy and answer the question in your activity notebook)

What is the first thing to do, planning a program design or evaluating of health- related fitness level?
Why?
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Glossary

The following terms used in this module are defined as follows:

Cardiovascular- Relating to the circulatory system, which comprises the heart and blood
vessels and carries nutrients and oxygen to the tissues of the body and removes carbon
dioxide and other wastes from them.
Food Supplements- defined as foodstuffs that are meant to supplement the normal diet and
which are concentrated sources of nutrients or other substances with a nutritional or
physiological effect, alone or in combination, marketed in dose form, namely forms such as
capsules, pastilles, tablets, pills and other similar forms, sachets of powder, ampoules of
liquids, drop dispensing bottles, and other similar forms of liquids and powders designed to
be taken in measured small unit quantities, where nutrients could be vitamins, minerals,
herbal extracts and other ingredients.
Hamstring- is any one of the three posterior thigh muscles in between the hip and the knee
(from medial to lateral: semimembranosus, semitendinosus and biceps femoris).
Metronome- a device that produces a regular repeated sound like a clock, to help musicians
play music at a particular speed.
Static- lacking in movement, action, or change, especially in a way viewed as undesirable or
uninteresting.
Vigorous- characterized by or involving physical strength, effort, or energy.

Answer Key

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References

(http://www.furman.edu/sites/live well/getmoving/pages/par-q.aspx)

(https://www.fitness.com/2017/09/weight-loss-stories-that-will-make-you-want-to- move/)

(http://www.edu.gov.mb.ca/k12/cur/physhlth/frame_found_gr11/rm/module_b_lesson
_4.pdf)

Benefits of fitness testing. Retrieved from

http://www.topendsports.com/testing/guide-benefit.htm
http://www.teachpe.com/fitness/testing.php

Corbin, Charles B. et.al (2006) Concepts of Fitness and Wellness: A Comprehensive Lifestyle
Approach Sixth Edition, Mc-Graw Hill, USA.
Diet and Nutrition Assessment. Retrieved (April20,2016) from
http://www.takingcharge.csh.umn.edu/enhance-your-wellbeing/health/diet-
nutrition/diet-nutritionassessment?id=5717f623f2f95&step=1

Flexed-Arm Support (Static) Image

https://www.linkedin.com/pulse/top-20-isometric-exercises-static-strength-training- jay-
hyber

90-degree Push-up (Dynamic) Image

Curl- up Dynamic Image

https://clinicalgate.com/lumbar-spine-3/

Zipper Test Image https://www.topendsports.com/testing/tests/back-

scratch.htm

3-Minute Step Test Image https://play.google.com/store/apps/details?

id=com.appsfellow.ymcaStepTest&hl=en_ US

Dr. Mercola. 3 Fitness Tests to Assess Your General Fitness and Health Risks. February 14,
2014. Retrieved(April 20,2016) from
http://fitness.mercola.com/sites/fitness/archive/2014/02/14/3-fitness-tests.aspx

Fitness Homework What is a Muscular Strength Workout. Retrieved from

www.pecentral.org/.../FitnessHomeworkWhatisa%20MuscularStrengthWor...

Par – Q & You. Retrieved (April 19, 2016) from

http://www.furman.edu/sites/LiveWell/GetMoving/Documents/PAR-Q2.jpg

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Smith, Craig. The Recovery Heart Rate Time After Cardio Exercise April 23,2015 retrieved
from
http://www.livestrong.com/article/260805-the-recovery-heart-rate-time-after-cardio-
exercise/

The 3-minute step test (retrieved April 20, 2016) from

http://www.sparkpeople.com/resource/fitness_articles.asp?id=1115

Fernando-Callao, L., Dajime, P.F., (2016). Physical Education and Health 1 Volume
1. Manila, Philippines: REX Book Store.pp. 6-7

For inquiries or feedback, please write or call:

Department of Education – Schools Division of Negros

Oriental Kagawasan, Avenue, Daro, Dumaguete City,
Negros Oriental

Tel #: (035) 225 2376 / 541 1117

Email Address: [email protected]
Website: lrmds.depednodis.net

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