Physical Education Learner's Module Unit 1: Grade 8
Physical Education Learner's Module Unit 1: Grade 8
Physical Education Learner's Module Unit 1: Grade 8
Physical Education
Learner’s Module
Unit 1
1
Unit I: Health-related Fitness
Introduction
This module is designed to explore knowledge and skills that will help
you and your family develop a lifelong habit of physical fitness and wellness.
Developing this lifelong habit poses as a real challenge for many families.
Being physically fit and healthy can help you get through with the
stresses and demands of life. It improves your self-esteem, develops your
confidence, and clarifies your self-concept which can only be realized as you
get older.
2
Objectives
Pre-Assessment
Find out how well you know and understand the importance of physical
movements in your daily life. These activities will assess your knowledge and
skills on Health-related Fitness.
A. Identify and classify the pictures shown on the following page based on
the components of health-related fitness.
B. Explain briefly how these HRF activities can benefit your family in terms of
physical wellness.
1. 2.
3. 4.
5. 6.
7. 8.
9. 10.
Learning Goals and Targets
Learning goals and targets are lessons you expect to learn from this
learning material. Example: I will be able to identify the four components
of HRF.
In this stage, you will reflect on how well you understand the concept of
health-related fitness and your expectations about the topic. You are
encouraged to ask questions for further clarifications. The following activities
will assess your knowledge about health-related fitness exercises. This will
give you opportunities to identify and clarify misconceptions you may have
about the lesson.
Activity 1: Where Am I?
Let‟s play a brain teasing fun game called “Word Scramble.” Find
words from the jumbled letters that refer to components associated with
Health-related Fitness. The words are interconnected and placed either
vertically, horizontally, or diagonally. Write these words in your activity
notebook and try to define each.
S C E N T E R O W
B T E N D U R A E
O L R V I T A N C
D F L E X I B I L
Y C O M N D Y T I
I S O P O G F Y R
T I O N S P T A G
M A X I M U M H E
Components of Health-related Fitness
1.
2.
3.
4.
Do you know that doing
household chores helps a lot in
maintaining physical fitness? Think
about this: for the whole day, you
have been sitting in the classroom,
listening, and writing notes which
does not require you to move too
much. So find time doing household
chores as part of your daily routine.
Examples of pictures:
A smiling child running (feeling free and happy)
A group of people engaged in a game or sport (having fun)
A figure skater, dancer, or gymnast performing (graceful, powerful)
Activities
involved
HRF HRF
Family Occupation/ in relation Household
Age component component
Members Work / Job to the Chores
involved involved
Occupation/
Work/Job
Example:
Father 54 PUJ Diver Drives and Feeds
sits for 8 the
hours chicken,
Repair
damages
in the
house ...
Housewife
Mother 48
None
Sister 25
Laborer
Brother 1 22
Brother
18 Student
2
Student
Me 14
Part II: What to Process
Classification:
Below 18.5 Underweight
18.6 – 24.9 Normal
25 – 29.9 Overweight
30.0 – Above Obese
A.1 Weight – the heaviness or lightness of a person
Procedure:
For the test taker:
a. Wear light clothing.
b. On bare feet, stand erect and still while evenly distributing your
weight on the center of the scale.
A.2 Height – the distance between the floor to the top of the head
when a person is in standing position.
Equipment:
an even and firm floor and flat wall
L – square
tape measure laid flat on a concrete wall with the zero point
starting at the floor
Procedure:
For the test taker:
a. Stand erect on bare feet with heels, buttocks, and shoulders
pressed against the wall with the tape measure.
B. Waist Circumference
Standard
Men Women
Risk Centimeter Inches Centimeter Inches
Very High >120 >47 >110 >43.5
High 100 – 120 39.5 – 47 90 – 109 35.5 – 43
Normal 102 40 88 34.6
Low 80 – 99 31.5 – 39 70 – 89 28.3 – 35
Very Low <80 <31.5 <70 <28.5
Procedure:
For the test taker:
a. Lie face down on the mat in standard push-up position: palms on
the mat under the shoulders, fingers pointing forward, and legs
straight, parallel, and slightly apart, with the toes supporting the
feet.
For Boys: Straighten the arms, keeping the back and knees
straight. Lower the arms until there is a 90-degree angle at the
elbows (upper arms are parallel to the floor).
1 2
3 4
For Girls:
With knees touching the mat, straighten the arms, keeping the
back straight. Lower the arms until there is a 90-degree angle at
the elbows (upper arms are parallel to the floor).
1 2 3
Procedure:
For the test taker:
a. Lie on your back with the knees flexed and feet 12 inches from the
buttocks.
b. The feet should not be held or rested against an object. The arms
must be extended and resting on the thighs.
c. Complete a slow, controlled curl-up, sliding fingertips along the floor
until they touch the second tapeline.
d. The curl-up should be performed at a rate of one every three
seconds or 20 curl-ups per minute (2 seconds going up and 1
second going down).
e. Do not stop or rest while at the bottom position. Perform as many
curl-ups as possible without stopping.
1 2 3
Procedure:
For the test taker:
a. Sit on the floor with back flat on the wall and feet approximately 12
inches apart.
b. Without bending your back, knees, and elbows, place one hand on top
of the other and position the hands on the floor.
c. After the tester has positioned the zero point of the tape measure, start
the test by slowly reaching the farthest point possible without bending
the knees.
2
1
Procedure:
For the test taker:
a. Stand erect.
b. To test the right shoulder, raise your right arm, bend your elbow, and
reach down across your back as far as possible.
c. At the same time, extend your left arm down and behind your back,
bend your elbow up across your back, and try to cross your fingers
over those of your right hand.
d. Reach with the right hand over the right shoulder and down the back
as if to pull a zipper or scratch between the shoulder blades.
e. To test the left shoulder, repeat steps a to d with the left hand over the
left shoulder.
Standard
0 – did not touch fingers
1 – touched only tip of fingers
2 – fingers overlapped by 1 to 2 cm
3 – fingers overlapped by 3 to 4 cm
4 – fingers overlapped by 5 to 7 cm
5 – fingers overlapped by 8 cm or more
Cardiovascular Endurance is the ability of the heart, lungs, and
blood vessels to deliver oxygen to working muscles and tissues, as well as
the ability of those muscles and tissues to utilize the oxygen. Endurance
may also refer to the ability of the muscle to do repeated work without
fatigue.
Equipment:
• step with a height of 12 inches
• stopwatch
Procedure:
For the test taker:
a. Position in front of the step.
b. At the signal “Go,” step up and down for 3 minutes at a rate of 24
steps per minute. One step consists of 4 beats – that is, “up with
the left foot, up with the right foot, down with the left foot, down with
the right foot.”
c. Immediately after the exercise, stand and relax. Don't talk.
d. Locate your pulse. (The first beat is zero.)
e. Count the pulse for 10 seconds. Multiply by 6.
1 2 3 4 5
Pictures: Sherwin S. Simangan, Justin Roi V. Dulin, Kim Cepeda, Zhanne Kisner Collado
Activity 2: Tough Nut to Crack
Your teacher will provide you with sports equipment available in your
school. Select the sports equipment that you like. Think about how you‟ll use
it. Play for 10 to 15 minutes with your friends. Jot down notes on the different
movements to be executed during the game. Relate these movements to
health-related fitness. Write your observations on your activity sheet /
notebook.
1. What are the different movements you executed? (e.g., running, swinging
the bat, throwing the ball, etc.)
2. Identify the parts of the body involved and not involved while using the
sports equipment.
3. While performing the sports, what specific skills or movements do you
think will help you build the four (4) components of HRF?
4. Reflect how this sports activity can help enhance your health-related
fitness and achieve a balance and total fitness.
5. Among these activities, what would suit the needs of your family in terms
of HRF?
Flexibility Exercises
Stretch No. 1: Shoulder and Chest
Place your leg out straight and bend the other so your
foot is flat into your thigh. Bend forward from your waist
keeping your back flat. Do the same with the other leg.
Standing on one leg grab the bottom of your other leg (just
above ankle). Pull your heel into your buttocks and push
your hips out. Your thigh should be perpendicular to the
ground. Hold and repeat with the other leg.
Stretch No. 8: Standing Calf
Strength Exercises
At this stage, you are given opportunities to reinforce and deepen your
understanding on the importance of HRF activities and exercises. You will also
be provided with activities that will assess the mastery of your understanding.
Activities 2 to 4 are provided for you to have a deeper understanding
on the importance of exercises in building total fitness and family wellness.
The activities will also allow you to develop, reflect on, rethink, validate, and
revise your understanding of fitness exercises.
Read the following article and make a reaction paper. Your thoughts
and opinion about this article will help you reflect on your understanding of
fitness exercise. Write your reaction paper on your worksheet.
(For additional reading materials browse on this address:
http://www.webmd.com/fitness-exercise/features/exercise-and-music)
Active Video Games Help Some Kids Get Active
By Jennifer Warner
WebMD Health News Reviewed by Louise Chang, MD.
Oct. 1, 2012 -- One type of TV time may actually play a valuable role in
the battle against childhood obesity.
A new study suggests active video games may help children, especially
girls, raise physical activity levels.
The results show most teens that play active video games play at
moderate or vigorous intensity levels that would help them meet the
recommended 60 minutes of physical activity on most days.
Researchers say so-called exergames may also help at-risk young people
get moving.
In the study, researchers surveyed more than 1,200 10th- and 11th-grade
students in the Montreal area about their use of active video games.
The results show nearly one-quarter of the children said they played active
video games. Gamers played an average of two days per week for about
50 minutes each session.
Researchers say the results suggest that active video games may have a
unique role in the battle against rising childhood obesity rates.
The study shows that boys are more likely to play non-active video games,
and girls were more likely to play active video games.
Researchers also found that most children who played active video games
played at home, but many also played at friends‟ homes.
• improved heart-
Endurance lung functioning
• increases
oxygen supply
Reflection / Realization:
4. strengthen my body.
Use the following as your guide for the oral presentation: (Criteria)
the questions. Try the next Activity. It deals with the lifestyle check of your family in terms of the HRF issues. This will help
Plan physical activities for your family which can be considered as your
lifetime engagement to achieve family wellness.
tting your goals is crucial in developing your HRF plan. Look into the needs of your family by referring to your outputs in the
Your HRF Plan must be simple, enjoyable and suited to the needs your
family to attain maximum level of physical wellness.
Use the chart found on the next page to plan your activities. Make sure
to include activities for the whole family. Your log should show complete
thought and effort and be as detailed as possible. The following is an example
of a fitness plan for your basis.
Suggested activities may include joining community fun runs, ballroom
dancing, assigning household chores, and others.
Assess the HRF plan for the family using the following criteria:
Appropriateness of the HRF activities for the family
Relevance to the needs of the family members
Completeness of the plan
Summary
Part I gave you a brief recall on the HRF components. It also provided
activities to help you strengthen your knowledge on the lesson at hand. A
brief assessment of your family‟s daily physical activity habits was also asked
to serve as basis in planning the appropriate activities and exercises that will
suit each family member.
Part II enabled you to perform and demonstrate the HRF test. The
result of the fitness test served as basis for self-assessment. A table was
provided for you to list and assess your family health status that is crucial in
designing your family HRF plan.
Part III provided you with different activities and discussion that helped
you reflect and think deeply on the essentials of health-related fitness. It also
talked about the health benefits of engaging in physical activities and
exercises. The activities, exercises and sports introduced in Part III were
carefully selected for you to choose and decide the appropriate HRF activities
for you and your family.
Wellness – the quality or state of being healthy in body and mind especially
as the result of deliberate effort
Sources
http://www.state.nj.us/education/frameworks/chpe/chapter8f.pdf 11-28-2012
http://fitness.ygoy.com/2010/05/29/health-related-fitness-activities-
importance-and-different-types/ 11-28-2012
http://www.commonhealth.virginia.gov/documents/hf/AllTogetherNow.pdf 11-
28-2012
http://depedmarikina.ph/resource%20material/DepEd%20Physical%20Fitness
%20Test.pdf
http://www.jumpusa.com/agility_slats.html 11-28-2012
http://www.muscleandfitness.com/features/athletes-and-celebrities/your-
cheat-sheet-london-2012-summer-olympics?page=6
http://www.bittersweetfitness.com/cardiovascular-exercise/ 11-28-2012
http://www.hygenicblog.com/2011/07/01/systematic-review-supports-balance-
training/ 11-28-2012
http://health.howstuffworks.com/wellness/diet-fitness/exercise/back-
strengthening-exercises7.htm 11-28-2012
http://www.stayfitbuzz.com/tag/eat-clean-train-dirty/ 11-28-2012
http://www.amazingfitnesstips.com/easy-muscular-strength-exercises11-28-
2012
http://blog.isowhey.com.au/2012/02/09/how-fit-are-you-test-yourself/ 11-28-
2012
http://www.thehealthybackblog.com/wp-content/uploads/2011/06/flexibility-
exercises-like-pilates-and-yoga-could-prevent-treat-stiff-arteries1.jpg 11-28-
2012
http://blogs.plos.org/obesitypanacea/2012/02/10/why-the-body-mass-index-
bmi-is-a-poor-measure-of-your-health/11-28-2012
http://dwellingintheword.files.wordpress.com/2010/04/27-teacher.gif 11-28-
2012
http://www.kamogatanishi-e.ed.jp/english/clipart/People.htm 11-28-2012
http://www.glencoe.com/sites/common_assets/health_fitness/gln_health_fitne
ss_zone/pdf/heart_rate_monitor_activities/health_skill_related_itness/health_
skill_related_fitness_activity_3.pdf, 11-08-12
http://www.doe.virginia.gov/instruction/physed/fitness_testing/fitness_testing_i
nfo.pdf, 10-24-12
http://www.sport-fitness-advisor.com/flexibility-exercises.html 11-28-2012
http://www.amazingfitnesstips.com/fitness-for-life
http://www.webmd.com/fitness-exercise/news/20121001/active-video-games-
help-some-kids-get-active 11-28-2012
http://www.summitmedicalgroup.com/library/sports_health/strength_training_l
ower_body/ 11-28-2012
http://www.summitmedicalgroup.com/library/sports_health/strength_training
/ 11-28-2012