Republic of the Philippines

Region I
DIVISION OF PANGASINAN 1
Mangatarem National High School

MODULE IN PHYSICAL EDUCATION 9

(First Quarter, WEEK 1)
MELC: Undertakes physical activity and physical fitness assessments
K to 12 CG Code: PE9PFla-h-23

PHYSICAL EDUCATION 9
LESSON 1: PHYSICAL FITNESS COMPONENTS AND TESTS

WHAT I NEED TO KNOW

In this module, you are expected and focus on how to undertake physical activity and
physical fitness assessments; conducts physical activity and physical fitness assessments of
family; and prepare a physical activity program.

Check it up! First, let us find out how much you already know about the topic covered in
this module.
WHAT I KNOW
PRE-TEST

Multiple Choice
Directions: Choose the letter of the best answer.
_____1. What do you call a day-to-day activity effectively and efficiently, without undue
fatigue and you still have the energy to do leisure and meet emergencies?
A. endurance B. flexibility C. power D. physical fitness
_____2. What is a diagnostic test to know if your weight is appropriate with your height, and
to diagnose if you are underweight, normal, overweight, and obese?
A. Body Mass Index B. Physical Fitness Test C. Practical test D. Health
examination
_____3. Which of the following is included in the Physical Fitness Test Goal?
A. to identify students’ strengths and areas for improvement
B. to determine the level of students’ fitness
C. to motivate students in choosing sports they would like to participate in.
D. all of the above
_____4. Which of the following is the ability to perform physical tasks efficiently as it relates
to a sport?
A. Health-Related fitness B. Physical fitness C. Skill-Related fitness D. Lifestyle
_____5. What is the Body Mass Index classification of overweight?
A. Below 18.5 B. 18.5 – 24.9 C. 25 – 29.9 D. 30.0 – Above

PHYSICAL ACTIVITY READINESS QUESTIONNAIRE

Let’s assess if you are ready for participating in physical activities by taking the Physical
Activity readiness Questionnaire (PAR-Q). Accomplish the template below.

Questions Yes 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 your balance because of dizziness or have
you ever lost consciousness?
5. Do you have a bone or joint problem that could be
made worse by a change in your physical activity?
6. Is your doctor currently prescribing drugs for your
heart condition?
7. Do you know of any other reason why you should not
do physical activity?

Let’s see what the questionnaire revealed about your fitness:

If you answered YES to any of these questions, talk with your doctor before start engaging in physical
activity. Tell your doctor about the PAR-Q and which questions you answered yes.
If you answered NO to all PAR-Q questions, you can start participating in physical activity.

INTRODUCTION
 Physical fitness is the ability of the body to do day-to-day activities without undue
fatigue, and still has time to do leisure activities and meet emergencies.
Physical fitness is divided into two components, health-related and skill-related
components
.
Physical Fitness Components

Health Related Components Skill-Related Components

- Body Composition - Speed
- Cardio-Vascular Endurance - Agility
- Flexibility - Power
- Muscular Strength - Coordination
- Muscular Endurance - Balance
- Reaction Time
Health-related components focus on factors that promote optimum health and
prevent the onset of disease and problems associated with inactivity.

a. Body Composition - is the body

relative amount of fat to fat-free mass.

d. Muscular Strength refers to the

amount of force a muscle can produce
with a single maximal effort

b. Cardiovascular Endurance is the

ability of the heart, lungs, and blood
vessels to deliver oxygen to your body
tissues without becoming overly tired.

e. Muscular Endurance is the ability

of a muscle or group of muscles to
sustain repeated contractions against a
resistance for long period of time.

c. Flexibility is the ability of the joints

to move beyond their normal range of
motion.
 Skill-related components refer to your ability to perform physical tasks efficiently as
it relates to a sport.

a. Speed is the ability of the body to b. Agility is the ability to move in a

move fast from one point to another, in sudden change of direction and body
the shortest possible time. position quickly.

c. Balance is the ability to maintain d. Coordination is the ability to use the

equilibrium even when moving. senses and body parts to perform tasks
smoothly, efficiently, and accurately.

e. Power is the ability to exert a f. Reaction Time refers to the speed at

maximal force in the shortest time which a person’s body responds to an
possible, as in accelerating, jumping, external stimulus.
and throwing implements.
 PHYSICAL FITNESS TEST OBJECTIVES:

1. To determine the level of fitness of students.

2. To identify strength and weaknesses for development and improvement
3. To provide baseline data for selection of physical activities for enhancement of health
and skill performance.
4. To gather data for the development of norms and standards.
5. To motivate, guide and counsel pupils/students in selecting sports for recreation,
competition, and lifetime participation.

TEST PROTOCOL
• Prepare the following testing paraphernalia:
1. First Aid Kit
2. Drinking Water (and a small towel to wipe your perspiration)
3. Individual score cards (You may use this in recording your tests scores)
 4. During testing:
a. Body Composition – tape measure, bathroom scale, L- square
b. Flexibility – ruler, tape measure or meter stick
c. Cardiovascular Endurance – stopwatch, step box/stairs (12” in height), metronome app.
(if applicable) d. Muscular Strength – exercise mat
d. Muscular Strength – exercise mat
e. Speed – stopwatch
f. Power – meter stick/tape measure,
g. Agility – tape measure, masking tape/chalk, stopwatch
h. Reaction Time – plastic ruler (12 inches), table or armchair
i. Coordination – sipa (washer with straw)/20pcs bundled rubber bands/any similar local
materials
• Observe the following prior to actual day of testing:
j.a.Balance – stopwatch
The testing stations should be safe and free from obstructions.
b. The same equipment and testing stations should be used in the start of-the-year testing
and to the next post-testing date.
c. With the guidance of your parent/relative, go through the various tests with minimal
effort exerted to familiarize themselves with testing procedures
d. The tests requiring cardiovascular endurance and those other tests which involve the
same muscle groups should not be taken in succession.

Suggested sequence of administering the tests.

WEEK 1 WEEK 2 WEEK 3

BMI BASIC PLANK HEXAGON AGILITY TEST
40 METER SPRINT JUGGLING
3 MINUTE STEP TEST PUSH UP STANDING LONG JUMP
STICK DROP TEST STORCK BALANCE
SIT AND REACH STAND TEST
ZIPPER TEST

Activity 1: Measure Me!

Directions. In this activity you must find a partner (it may be your siblings, parents or
whoever you are with at home) that will help you in performing the tests. Also, you must
wear light and comfortable clothes.
• You will measure your height and weight and then compute your Body Mass Index.
• Perform the 3-minute step test and get your Working Heart Rate and your Recovery Heart
Rate after the test.
• Be guided of the test protocols and make sure to follow it to prevent untoward accidents.

Body Mass Index (BMI) is a value derived from the mass (weight) and height of a person.
The BMI is defined as the body mass divided by the square of the body height and is
universally expressed in units of kg/m2, resulting from mass in kilograms and height in
meters.

Formula for computing BMI

weight (in kilograms)
height (in meters) ²
Example: 30 = 30 = 20.83 (NORMAL)
(1.20) ² 1.44
Weight Measurement Protocol

• For the Partner:

• Before the start of weighing, adjust the scale to zero point.

• Stand in front of the performer to get the weight.
• Record the score in kilograms.
• Scoring – record body mass to the nearest 0.5 kilograms
Height Measurement Protocol
• For the Partner:

• Place the ruler/L-square against the wall with the base at the top of the head of the
person being tested. Make sure that the ruler/L-square when placed on the head of the
student is straight and parallel to the floor. The ruler/L-square should be straight and
parallel to the floor.
• Measure the height from the base of the Ruler/L-square.
• Record the score in meters.
• Scoring – record height to the nearest 0.1centimeter
• Meter = 100 centimeter

3-Minute Step Test - measures Cardiovascular Endurance

Test Protocol o Equipment:
• Step Height for Secondary students - 12 inches
• Stopwatch
• Drum, clapper, metronome with speaker or any similar device
For the Performer:
• Stand at least one foot away from the step or bench with trunk erect, and eyes looking
straight ahead.
• The first step of the sequence should be alternate. At the signal “Go,” step up and
down the step/ bench for 3 minutes at a rate of 96 beats per minute. One step consists
of 4 beats – that is, up with the left/right foot (ct. 1), up with the right/left foot (ct. 2),
down with the left/right foot (ct. 3), down with the left/right foot (ct. 4) Observe
proper breathing (inhale with the nose, exhale through the mouth).
• Immediately after the exercise, stand and relax. Locate your pulse and in five (5)
seconds start to get the heart rate.
• Don’t talk while taking the pulse beat.
• Count the pulse beat for ten (10) seconds and multiply it by 6. Get the recovery heart
rate after one (1) minute after the end of the test.
For the Partner:
• As the student assumes the position in front of the step, signal, “Ready” and “Go”,
start the stopwatch for the 3-minute step test.
• After the test, allow performer to locate his/her pulse in 5 seconds.
• Give the signal to count the pulse beat. o Let the performer count his/her pulse beat
for 10 seconds and multiply it by 6.
• Scoring – record the 60-second heart rate after the activity.

WORDS TO PONDER
1. Physical fitness is the ability of the body to do day-to-day activities without undue fatigue,
and still has time to do leisure activities and meet emergencies.
2. Health-related components focus on factors that promote optimum health and prevent the
onset of disease and problems associated with inactivity.
3. Skill-related components refer to your ability to perform physical tasks efficiently as it
relates to a sport.
4. Body Composition is the proportion of fat and non-fat mass in your body.
5. Cardiovascular Endurance is the ability of the heart, lungs, and blood vessels to deliver
oxygen to your body tissues without becoming overly tired.
6. Flexibility is the ability of the joints to move beyond their normal range of motion.
7. Muscular Strength refers to the amount of force a muscle can produce with a single
maximal effort.
8. Muscular Endurance is the ability of a muscle or group of muscles to sustain repeated
contractions against a resistance for long period of time.
9. Speed is the ability of the body to move fast from one point to another, in the shortest
possible time.
10. Agility is the ability to move in a sudden change of direction and body position quickly.
11. Balance is the ability to maintain equilibrium even when moving.
12. Coordination is the ability to use the senses and body parts to perform tasks smoothly,
efficiently, and accurately.
13. Power is the ability to exert a maximal force in the shortest time possible, as in
accelerating, jumping, and throwing implements.
14. Reaction Time refers to the speed at which a person’s body responds to an external
stimulus.

Check your Understanding:

Direction: Answer the following questions.
a. What did the result of your BMI Computation tells you?
b. How can you still maintain a physically fit body while staying inside your home during
this Community Quarantine because of Covid-19 pandemic? Give examples.

ACTIVITY 1
Warm-up Your Body. Do the following exercises.

Static Stretching Exercises Dynamic Stretching Exercises

Neck stretches Jogging
Shoulder curls High knees
Arm stretches Butt kicks
Trunk stretches Side shuffles
Toe touch Back pedals
Lunges Cariocas
Squats Jumping jacks

ACTIVITY 2
Perform two skills related fitness and health related fitness by making a video. Submit
your video presentation through messenger of your MAPEH teacher.

ASSESSMENT
Answer the following questions.
1. What did the result of the physical fitness test reveal about your present fitness level?
2. Which tests did you score satisfactorily? Poorly? What should you do about it?
3. Which of the two levels of activity intensity did your heart rate fall during the
conduct of the fitness test? (Moderate or Vigorous)
4. How important is taking your target heart rate when participating in a certain
physical activity?
5. What are the benefits of physical fitness test?

POST-TEST
MODIFIED TRUE OR FALSE.
DIRECTION: Write TRUE if the statement is true, if the answer is false re-write the
statement with a correct answer.

_____1. Physical Education is not the ability of the body to do day-to-day activities without
undue fatigue, and still has time to do leisure activities and meet emergencies.
_____2. BMI is defined as the body mass divided by the square of the body height and is
universally expressed in units of kg/m2, resulting from mass in kilograms and height in
meters.
_____3. Balance is the ability to use the senses and body parts to perform tasks smoothly,
efficiently, and accurately.
_____4. The pattern of the 3minute-step test is up with the left/right foot, up with the
right/left foot, down with the left/right foot, down with the left/right foot.
_____5. Health-related components focus on factors that promote optimum health and
prevent the onset of disease and problems associated with inactivity.
References:
A. Books
Jose P. Doria, Madonna C. Gonzales, Lawrence Jay Sedilla, Janeth Cagulang, Raffy
Mabiling, Johannsen Yap, and Jorie de la Torre. 2014. Physical Education and
Health – Grade 9.Department of Education
B. Internet

https://www.google.com/search?
q=body+composition+clipart&tbm=isch&ved=2ahUKEwi8lJOb94DsAhUJc5QKHXnfCGIQ
2-cCegQIABAA&oq=body+composition&gs_lcp

https://www.google.com/search?
q=stick+drop+test&tbm=isch&ved=2ahUKEwjkxoDy5YDsAhVJxIsBHfHIC4gQ2-
cCegQIABAA&oq=stick+drop+test&gs_lcp
https://www.google.com/search?
q=muscular+endurance+vector&tbm=isch&ved=2ahUKEwiL-
ai0hoHsAhVFdpQKHUSFDo0Q2-cCegQIABAA&oq=mus&gs_lcp
https://www.google.com/search?
q=muscular+strentgh+vector&tbm=isch&ved=2ahUKEwi13eO6hoHsAhWKAaYKHWxIA
WkQ2-cCegQIABAA&oq=muscular+strentgh+vector&gs_lcp=
C. Other Sources
Physical Fitness Test Manual (Department of Education)