Teacher-made Learner’s Home Task

School: Carmen National High School-Day Class Date: Week 1-10

Grade/Section: Grade 12 Subject Area/s: HOPE

I. MELC: Self-assesses health-related fitness (HRF) status, barriers to physical

activity assessment participation and one’s diet.
II. Objective/s:
Knowledge: Identify the different health-related fitness.
Describe the factors in achieving fitness and health.
Name ways to cope with barriers to physical activity assessment
participation and one’s diet.
Skills: Execute the different health-related fitness properly.
Perform physical activities that could improve one’s fitness.
Values/Attitude: Observe safety protocol in assessing health-related fitness
status.
III. Subject Matter: Health-related Fitness
IV. References:
Physical Education and Health Learner’s Manual
Fitness for Life pp. 19-34 by: Jerome A. Portal, et.al.

http://www.furman.edu/sites/live well/getmoving/pages/par-q.aspx
http://www.mansionathletics.com/us-games-curl-up-mat-1388274-exercise-fitness-
coaching-assessment.htm
http://www.takingcharge.csh.umn.edu/enhance-your-wellbeing/health/diet-nutrition/diet-
nutrition-assessment?id=5717f623f2f95&step=0

IV. Procedure:
A. Introduction

To determine the health status of an individual, it is very necessary

to undergo fitness level assessment annually especially if you are between
the ages of 15-69. Doing the testing activities regularly will help you identify
your strength and weaknesses. Below is the PAR-Q and You that will help
your determine your physical difficulties if you answer it diligently.

PAR-Q and You

Common sense is your best guide when you answer these questions.
Read and answer the questions carefully and honestly. Write Y if your
answer is YES and N if your answer is NO.

_________ 1. Has your doctor ever said that you have a heart condition and
that you should only do physical activity recommended by a doctor?

_________ 2. Do you feel pain in your chest when you do physical activity?

_________ 3. In the past month, have you had chest pain when you were not
doing physical activity?

_________ 4. Do you lose balance because of dizziness or do you ever lose

consciousness?
 _________ 5. Do you have a bone or joint problem (For Example: back, knees,
or hip) that could be made worse by a chance in your physical activity?

_________ 6. Is your doctor currently prescribing drugs (For Example: water

pills) for your blood pressure or heart condition?

_________ 7. Do you know of any other reason why you should not do
physical activity?

B. Exercises for skill subjects / Analysis questions using HOTS for content
subjects
Exercise 1 Do Self-Testing Activities for Health-Related Fitness

Directions:
1. Check your pulse rate before and after each activity.
2. Before starting, see to it that the space where you will perform the
activity is safe and free from any obstacles.
3. Have a warm – up exercise from head to toe properly.
4. Sip water to hydrate yourself as you go along with the activity.
5. Don’t forget to use face towel to dry yourself from sweat.

Health-Related Fitness Test: (For Details – Please see Appendix A)

I. Anthropometric Measurement
II. Zipper Test
III. Sit and Reach
IV. 3-Minute Step Test
V. 90-Degree Push Up
VI. Curl – Up

Questions: After doing the activity, read and analyze each question carefully. Write your
answer in your Learner’s Notebook.
1. What is the first thing to do before you start the fitness test?
2. What will you do if ever you found out that you have answered yes in the PAR-
Q? Why?
3. What are the safety measures in doing the fitness test?
4. How many battery test did you performed to test your fitness level?
5. What are the different health related fitness test?
6. Which test did you find difficulty in performing them? Why?
7. How did you overcome the difficulty in performing the activity?
8. How did you feel after doing the activity?

Exercise 2 Self-Assessment Card (Health-related Fitness Status)

Directions:
1. Use an index card (½ size) to record your fitness test result.
2. Write the score, number of minutes you get, measurement of height &
weight, and your pulse rate honestly on your index card.
3. Don’t leave any blank of the fitness test result to avoid loss of points in
your performance.
4. Please see Appendix B for the sample or your Self-Assessment Card.

Exercise 3 Factors in Achieving Fitness and Health

Direction:
1. Surf the net and open a website about fitness and health.
2. Print, download or copy it in your Learner’s Notebook the factors in
achieving fitness and health.
3. Make a food pyramid.
4. Make a diet plan that promotes a balanced lifestyle.

Exercise 4 Health-Related Fitness Components

Reading:

Body Composition – refers to the amount of the body’s fat-free mass as

compared to the amount of body fat. The fat-free mass includes bone, water,
muscle, and tissue while body fat literally refers to the fat within the body.
Being overweight or obese is an indication of excessive accumulation of body
fat.
Waist Circumference is a good predictor of visceral fat which contributes
more to the risk of cardiovascular disease and diabetes than fat located in
other areas.
Flexibility refers to the ability of the joints to move through a full range of
motion.
Cardiovascular endurance is the ability of the heart, lungs, and blood
vessels to deliver oxygen to working muscles, tissues, as well as the ability of
those muscles and tissues to utilize that oxygen.
Muscular Strength refers to the muscle’s ability to generate force against
physical objects. It is the ability of the muscle to continue to perform without
fatigue.

Barriers to Physical Activity

(http://www.edu.gov.mb.cal.k12/cur.physhith/frame_found_gr11/rm/modul
e_b_lesson_4pdf)

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.

With the current trends in technology and 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 their live a sedentary life.

Some common explanations (barriers) that people cite for resistance

to exercise are:

1. Insufficient time to exercise

2. Inconvenience of exercise
3. Lack of self-motivation
4. Non-enjoyment, boredom of exercise
5. Lack of confidence in their ability to be physically active (low-efficacy)
6. Fear of being injured or having been injured recently
7. Lack of self-management skills
8. Lack of encouragement, support, or companionship from family and
friends
9. Non-availability of parks, sidewalks, bicycle trails, or safe and pleasant
walking paths close to home or the workplace
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 the things around has a great impact on a person’s
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, and pollution may also have an effect.
Other environmental factors include our social environment, such as support from family
members and friends, and community spirit. It is possible to make changes in our
environment through campaigns to support active transportation, legislation for safer
communities, and the creation of new recreation.

Questions:

1. Give at least 3 reasons that hinders you in participating in any physical activities.
2. What motivated you in doing any physical activities?
3. Give some ways to overcome situations that hinders you to engage in physical
activity.
4. What was the use of food pyramid in one’s diet?
5. How did regular exercise affect our health?

Exercise 4 Let’s MOVE…..

Perform physical activities that could improve one’s health-related fitness.

You can do dancing if you like. Don’t forget to record a maximum of 3
minutes video of your dance steps for basis of your performance.

A. Body Composition
B. Cardiovascular Endurance
C. Flexibility
D. Muscular Endurance
E. Muscular Strength

RUBRICS:

Presentation – 25%
Creativity - 35%
Skills & Timing – 30%
Music - 10%
TOTAL - 100%

C. Assessment/Application

Directions:

A. Identify the health-related fitness test. Choose your answer on the box
below. Write your answer on your Learner’s Notebook.

A. Body Composition
B.Cardiovascular Endurance
C. Flexibility
D. Muscular Endurance
E. Muscular Strength
__________ 1. It is the ability of the heart, lungs, and blood vessels to supply oxygen to
your body tissues during sustained physical activity.
__________ 2. It refers to the muscle’s ability to generate force against physical objects. It
is the ability of the muscle to continue to perform without fatigue.
__________ 3. It refers to the ability of the joints to move through a full range of motion.
__________ 4. It refers to the amount of the body’s fat-free mass as compared to the
amount of body fat.
__________ 5. It refers to the muscle’s ability to generate force against physical objects.

B. Identify the fitness component of the following activities. Write your

answer on your Learner’s Notebook.

1. Zipper test
2. Curl-Up
3. Anthropometric Measurement
4. Sit and Reach
5. 3-minute Step test
6. 90 degree push up

C. Identify what barriers to physically active. Write P if it is personal

barrier and E if it is environmental barrier on your Learner’s Notebook.

1. Disability 9. Inconvenience of exercise

2. Crime 10. Pollution
3. Lack of self-confidence 11. Lack of recreation facilities
4. Boredom of Exercise 12. Lack of time
5. Religious belief 13. Lack of knowledge
6. Lack of encouragement 14. Lack of support from family & friends
7. Fear of being injured 15. Non-availability of sidewalks, bicycle
8. Fear of discrimination trails, or safe and pleasant walking
paths close to home

Prepared by: Verified by:

JANICE V. DACLISON ARLENE D. BUOT, Ed. D.
Teacher School Head

Address: IPHO Bldg., Sudlon, Lahug, Cebu City

Telephone Nos.: (032) 520-3216 – 520-3217; SDS Office: (032) 255-6405; ASDS Apao: (032) 236-
4628
 APPENDIX A

Self- Testing Activities for Health-Related Fitness Test

I. Anthropometric Measurement
Purpose: To measure body composition.
Equipment needed: weighing scale, tape measure, meter stick
Goal: To take body measurements
Procedure:
1. Height. Stand erect on bare feet with heels, buttocks, and shoulders
pressed against the tape measure or meter stick on the wall. Record the
reading in meter.
2. Weight. On bare feet, stand erect and still with weight evenly distributed
at the center of the scale. Record in kilograms.
3. Waist Circumference. Stand erect and wrap the tape measure around
your waist. Record the reading in centimeter.
4. Waistline. 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.
5. Hipline. Place tape measure in the widest part of hip in line with the
pubis.
6. Computations:
 BMI – Body Mass Index
- Measure of body mass based on height and weight that
aid in determining weight categories.
BMI = Weight (kg) / Height in meter ²
 Waist to Hip ratio - measure stored body parts percentage
by the relative measurement of waist and hip.
WHR = Waist Circumference (cm) / Hip Circumference (cm)

II. 3-Minute Step Test

Purpose: To measure cardiovascular endurance
Equipment needed: Stopwatch, 12-inch bench box, metronome
Goal: In a constant pace, step on and off the bench for 3 minutes
straight
Procedure:
1. Positon in front of the 12-inch bench.
2. At the go signal. Step up and down to the bench for 3 minutes at the rate
of 24 steps per minute.
3. When 3 minutes is up, locate your pulse. Do not talk.
4. Count the pulse rate for 10 seconds. Multiply it by 6.
5. Record the Exercise Heart Rate __________bpm (beat per minute).

III. Zipper Test

Purpose: To test for shoulder flexibility
Equipment needed: Tape measure
Goal: Raise one arm across back with bent elbow reaching down
fingers of the other hand.
Procedure:
1. Stand erect.
2. To test the right shoulder, raise your right arm, bend your elbow, and
reach down across your back as far as possible.
 3. Do it again using left arm.
4. Measure the distance of overlapped fingers in centimeters. If they fail to
meet score as a minus or <0. Write zero if the fingertips just touched with
no overlap.
5. Record the score.

IV. Curl Up
Purpose: To measure the strength of abdominal muscles
Equipment needed: Exercise mat or any clean mat
Goal: To assume a lying position with your feet flat on the floor &
knees bent at about 90º
Procedure:
1. Complete a slow, controlled curl-up, sliding fingertips along the floor.
2. The curl up should be performed at a rate of one every 3 seconds or 20
curl-ups per minute (2 seconds going up and 1 second going down).
3. There should be no rest at the bottom position. Perform as many curl-
ups as possible without stopping.
4. Record the number of repetitions.

V. 90 Degree Push-Up
Purpose: To measure the strength of upper extremities
Equipment needed: Exercise mat or any clean mat
Goal: To perform a proper push up
Procedure:
1. From prone lying position, place the hands just outside the shoulders
with elbows bent.
2. Men: Support the body from the toes with back, hip and legs align.
3. Women: Support the body in a push up position from the knees instead
of toes with the back, hip and legs aligned.
4. Lower the body until the upper arm is parallel to the floor or a 90 degrees
angle of the bent elbow.
5. Repeat as many times as possible.
6. Record the number of repetitions.

Measuring your fitness level is one way to find out your level of physical fitness.
Below are references for your interpretation:
BMI

Result Classifications
Below 18.5 Underweight
18.5 to 24.9 Normal
25.0 to 29.9 Overweight
30.0 above Obese

Waist to Hip Ratio

Waist to Hip Ratio Men Women

Ideal 0.8 0.7
Low Risk <0.95 <0.8
Moderate Risk 0.96 to 0.99 0.81 to 0.84
 High Risk >1.0 >0.85

Rating Scale of Dynamic Muscular Endurance

Age 16 to 26 Male Female

Curl - Up Push - Up Curl - Up Push - Up
High Can do more Can do Can do more Can do more
performance than 35 more than than 25 than 17
zone 29
Good 24 to 34 20 to 28 18 to 24 12 to 16
performance
zone
Marginal Zone 15 to 23 16 to 19 10 to 16 8 to 11
Low Zone 14 & below 15 & below 9 & below 7 & below

Rating Scale for Flexibility

Classification MEN WOMEN

Shoulder Shoulder
Flexibility Flexibility
inches inches
Right Left Right Left
High 5+ 4+ 6+ 5+
performance
Good fitness 1 to 4 1 to 3 2 to 5 2 to 4
zone
Marginal zone 0 0 1 1
Low zone <0 <0 <1 <1

APPENDIX B

Self – Assessment Card

Health Related Fitness:

1. Body Composition:
Test BMI Interpretation Analysis
BMI
Waist to Hip Ratio

2. Cardiovascular Endurance:
3-Minute Step Test Recovery PR & Implications
Interpretation

3. Muscular Strength, Endurance and Flexibility:

Flexed Flexibility
Arm
Support
Push Up Curl Up Right Left Right Left
High
Good
 Marginal
Low

4. 3 minute Step Test:

Age 18 to 25 Age 18 to 25
Men Women
Excellent <82 <88
Above average 83 to 94 89 to 103
Average 95 to 104 104 to 116
Below average 105 to 118 117 to 128
Poor >119 >129

My strongest HRF component: _______________________________________________

My weakest HRF component: ________________________________________________
Realization/conclusion: _____________________________________________________