Department of Education Region VII
SCHOOLS DIVISION OF MANDAUE CITY
Plaridel St., Centro, Mandaue City
f o r P. E . & H e a l t h 1 2
FOREWORD
Keeping the body physically active enables
the body systems to function properly with vigor and
alertness. Staying in shape allows the individual to
perform daily task efficiently and effectively resulting
to better output and performance.
In this module you will encounter Self-testing
activities for Health-related fitness that will enable you
to be aware of the status of your physical well-being
as well as the Health-related fitness components. As
a student, you can take part in promoting active
healthy lifestyle to other students as well as knowing
the barriers that could affect ones Physical fitness. This
module is designed for you to reflect on your personal
health together with your diet.
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LEARNING COMPETENCIES
Self assesses health-related fitness (HRF), status, barriers
to physical activity assessment participation and one’s
diet.
OBJECTIVES:
At the end of the lesson, the learners should be able to:
- Interpret the different Physical Fitness Test activities
- perform the components of health-related fitness
with ease and accuracy
I. WHAT HAPPENED?
How How fit
healthy are
are you?
you?
Image: Teacher by Needpix.com
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Pre-activity: Getting ready for Physical Activity
Directions: Prior to any physical activity, it is just right to assess your general
health through PAR-Q & YOU questionnaire. Fill up the PAR-Q as pre-requisite
to check readiness for physical activity. Please fill-up and answer the
questions honestly.
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I. WHAT TO LEARN?
Activity 1. Self-testing Activities for Health-related Fitness
I. Anthropometric Measurements
Purpose: To measure body composition.
Equipment needed: Weighing scale, tape measure
Goal: Take body measurements.
Preliminary: Prepare needed materials.
Procedure:
1. Height. Stand with trunk straight. Measured the distance from the floor to
the top on the fore head. Record the score in centimeters (cm).
2. Weight. Stand on the wing scale free from any object or weight
accuracy. Record in kilograms (kg).
3. Waistline. Locate your upper hip bone. 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 hip bone.
Record in centimeters.
4. Hipline. Place tape measure in the widest part of hip in line with the pubis.
5. Computation/s
a. BMI- Body Mass Index – 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)
b. Waist to Hip Ratio – Measure stored body fat percentage by the relative
measurement of the waist and hip.
WHR = __Waist Circumference (cm)___
Hip Circumference (cm)
II. 3 – Minute Step Test
Purpose: test for cardiovascular endurance level based on how quickly your
heart rate will come back down after physical activity.
Equipment needed: stopwatch, 12 inch bench box, a metronome
Goal: in a constant pace, step on and off a bench for three minutes
straight.
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Procedure:
1. Stand close to the 12 inch bench box while partner will set the
metronome in 96 beats per minute (bpm).
2. When ready to begin, start the stopwatch, step 1 foot at a time to
the beat ( up, up, down, down). When three minutes is up, stop
immediately get your pulse rate.
3. Record the exercise heart rate:______bpm
III. Zipper test
Purpose: test for shoulder flexibility
Equipment needed: tape measure
Goal: raise one arm across back with bent elbow reaching down
thinkers of the other hand
Preliminary: Prepare needed materials
Procedure:
1. In standing position, raise one arm across your back, bend the
elbow and reach down as far as possible, simultaneously, bring
other arm down and behind the back trying to cross fingers over
those with the other hand.
2. Measure the distance of overlap the fingers in centimeters. If they
fail to meet score as a minus or less than zero. Write zero if the
fingertips just touch with no overlap.
3. Repeat the procedure with the other head. Record the score.
IV. Curl – up (Dynamic)
Purpose: test abdominal muscle strength and endurance
Equipment needed: mat, adhesive tape
Goal: perform curl-up with the proper pacing ( 3 seconds per curl)
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Preliminary: prepare the mat. Place to 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° with feet remaining flat on the floor.
2. Lay down with arms extended at the side, palm facing down with
fingers extended catching the first tape mark.
3. From that position, curl your trunk up with heels in contact with
the floor until your fingers reach the 2nd marker.
4. Upon reaching, lower back to the starting position. Repeat one
curl up every three seconds.
5. Continue the curl ups and stop when you are an able to keep the
pace. Record the number of repetitions.
V. 90-degree Push – up (Dynamic)
Purpose: test for the muscles of the upper arm strength and
endurance
Equipment needed: Mat
Goal: to perform a proper push-up
Preliminary: repair needed material
Procedure:
1. From prone lying position, place the hands just outside the
shoulders with elbows bent.
2. Man: support the body in a push-up position from the toes with
back, hips and legs align.
Women: support the body in a push-up position from the knees
instead of toes, with back, hip, and legs aligned.
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3. Lower the body until the upper arm is parallel to the floor or a 90
degrees angle of the bent elbow.
4. Repeat as many times as possible.
Measuring your fitness level is one way to find out your level of
physical fitness. Below a references for interpretation.
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Health-related Fitness Components:
Cardiovascular endurance is the ability of the heart, lungs, and blood
vessels 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 pf oxygen to its tissues will take
place giving a 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 every day 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
Body composition is the percentages of fat, bone, water, and muscle
in the human body; it is often the ratio of lean tissue to fat tissue in
the body.
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Barriers to physical activity
Getting involved in physical activities can be attributed to personal and
environmental factors. A person may experience a variety of
challenges along the way. This hinders the person to be physically
active, hence, referred to as barriers.
Personal barriers
With the current trends in technology development, people’s lives
Have become convenient and easier as well as less active. They may
also have reasons or own justifications of their inactivity that forms
their attitude towards physical movement, letting them live a
sedentary life.
Some common explanations (Barriers) that people site for resistance
to exercises are:
• Insufficient time to exercise
• Inconvenience of exercise
• Lack of self motivation
• Non-enjoyment, boredom of exercise
• Lack of confidence in their ability to be physically active
• Lack of self management skills, such as the ability to set personal
goals, monitor progress, or reward progress toward such goals
• Lack of encouragement, support, or companionship from family and
friends
• Non-availability of parts, sidewalks, bicycle trails, or safe and
pleasant walking paths close to home or the workplace
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Environmental barriers
Some may not notice but the space and the setting where people live
greatly influence a person’s participation to physical activity. The
constant exposure and the daily interaction with the people and things
around has a great impact on a persons preference towards bodily
execution and movement.
The environment in which we live has a great influence on our level of
physical activity. Many factors in our environment affect us. Obvious
factors include the accessibility of walking paths, cycling trails, and
recreation facilities. Factors such as traffic, availability of public
transportation, crime, pollution may also have an effect. Other
environmental factors include our social environment, such as support
from family and friends, and community spirit. It is possible to make
changes in our environment through campaigns to support active
transportation, legislation for saver communities, and the creation of
new recreation.
Activity 2: Lead me to where I am!
Directions: listed below are examples of physical activity barriers.
Draw a line connecting its type whether personal or environmental
barrier.
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WHAT HAVE YOU LEARNED?
Direction: Choose the letter of the correct answer
1. The ability of the muscle to continue to perform without
fatigue.
a. Body composition
b. Flexibility
c. Muscular endurance
d. Muscular strength
2. The percentages of fat, bone, water, and muscle in the human
body.
a. Muscular endurance
b. Muscular strength
c. Flexibility
d. Body composition
3. The ability of the heart, lungs, and blood vessels to supply
oxygen to your body tissues during sustained physical activity.
a. Cardiovascular endurance
b. Muscular strength
c. Flexibility
d. Body composition
4. The maximum amount of force a muscle can exert in a single
effort.
a. Body composition
b. Flexibility
c. Muscular endurance
d. Muscular strength
5. The ability to bend and move the joints through the full range of
motion.
a. Body composition
b. Flexibility
c. Muscular endurance
d. Muscular strength
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WHAT HAVE YOU LEARNED?
Identify whether the following are Personal or Environmental barriers.
6. Insufficient time to exercise.
a. Personal Barrier b. Environmental Barrier
7. Inconvenience of exercise.
a. Personal Barrier b. Environmental Barrier
8. Lack of self motivation.
a. Personal Barrier b. Environmental Barrier
9. Support from Family.
a. Personal Barrier b. Environmental Barrier
10. Accessibility of walking pathways.
a. Personal Barrier b. Environmental Barrier
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SCHOOLS DIVISION OF MANDAUE CITY
NIMFA D. BONGGO, Ed.D., CESO V
Schools Division Superintendent
ESTELA B. SUSVILLA, Ph.D., CESO VI
Assitant Schools Division Superintendent
JAIME P. RUELAN, Ph.D.
Chief, Curriculum Implementation Division
ISMAELITA N. DESABILLE, Ed.D.
Education Program Supervisor (LRMDS)
MR. NIÑO G. MATILLANO
Education Program Supervisor, MAPEH
DEAL B. DEMETILLO
Writer
DEPARTMENT OF EDUCATION
REGIONAL OFFICE VII
SALUSTIANO T. JIMENEZ, ED.D, JD, CESO V
OIC, Regional Director
CRISTITO A. ECO
OIC, Assistant Regional Director
MAURITA F. PONCE
LRMDS, Education Program Supervisor
DR. JUVELYN P. OTERO
MAPEH, Education Program Supervisor
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SYNOPSIS
Fitness level assessment determines the
current health status of an individual. Assessing
one’s health status will help a person be informed
of his or her strengths and weaknesses leading
him/her to observe a healthy lifestyle and to select
appropriate activities for improvement.
To maintain general fitness, develop the
health-related physical activities that include
cardiovascular endurance, muscular strength,
muscular endurance, flexibility and body
composition.
In this material, there are suggested
activities that will guide a Senior High School
student assess Health-related fitness to physical
activity participation.
Writer: DEAL B. DEMETILLO. Graduated Bachelor of Secondary
Education Major in English at Cataingan Municipal College.
Took Masters Degree units at Cebu Technological University.
Currently a Senior High School Teacher at Cabancalan
National High School.
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WHAT HAVE YOU LEARNED?
1. C
2. D
3. A
4. D
5. B
6. A
7. A
8. A
9. B
10. B
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