MUNTINLUPA NATIONAL HIGH SCHOOL – MAIN

SENIOR HIGH SCHOOL

PHYSICAL EDUCATION AND HEALTH I

First Quarter – Self Learning Module 1

SELF-TESTING ACTIVITY
PE&H 1
MODULE 1
FOR A HEALTY ME!

I. Introduction and Instruction

The purpose of this Self Learning Material is to guarantee the learning persistence under what we call the new
‘normal’ in education despite the COVID 19 pandemic. It is prepared to cultivate the Self-Testing Activity for A Healthy Me!
This module was developed to ensure that our learners are well-assisted toward achieving the best learning outcomes.

II. Essential Learning Competency

Learning Competencies

Self-assesses health-related fitness (HRF) status, barriers to physical activity assessment participation and one’s diet
Enabling Objectives:
1. Identify Health- Related Fitness and its Importance through participation.
2. Execute/perform the self-testing physical activities safely, in accordance with the set procedures
3. Show honesty and willingness in evaluating one’s fitness level
4. Value the importance of fitness thru journal entry

III. Pre-Test
Direction: Read and analyze the questions carefully. Write the letter of the correct answer before each number.
1. If Maria’s weight is 78 kg and his height is 1.87 meters. What would be his BMI categories?
A. Normal weight C. Over Weight
B. Obesity D. Under Weight
2. Which of the following affects range of motion around a joint?
A. body composition C. muscular strength
B. flexibility D. muscular endurance
3. Health-related physical fitness is made up of how many components in total?
A. 4 C. 7
B. 5 D. 3
4. The formula to compute the Body Mass Index is.
A. BMI = Weight in pounds C. BMI= Weight in Kg
(Height in meter) X (Height in meter) (Height in m) X (Height in m)
B. BMI= Weight in Grams D. BMI = Weight in Kg
(Height in CM) X (Height in CM (Weight in meter) x (Height in meter)
5. It refers to the body’s relative amount of fat to fat-free mass.
A. Body Mass Index C. Weight
B. Body composition D. Waist circumference
6. BMI, Underweight
A. 18.6 C. 18.5
B. 19.6 D. 19.5
7. It is the other term for aerobic activities.
A. Cardio exercise C. Mental activity
B. Hip hop D. Zumba
8. What kind of test is used to measure body composition?
A. 3-minutes Step test C. Flexor Test
B. 90-degree Push–up (Dynamic) D. Anthropometric Measurement
9. What is the purpose of 90-degree Push–up (Dynamic)?
A. muscles of the upper arm C. muscles of the upper arm strength and endurance
B. Cardiovascular endurance D. Flexibility of the arm muscle
10. In BMI, M stand for
A. Muscle C. Mass
B. Matter D. None of the above
11. Which of the following is NOT a health-related fitness component?
A. Body composition C. Flexibility
B. Cardiovascular endurance D. Reaction Time
12. The ability of the muscle to continue to perform without fatigue.
A. muscular strength C. plyometric training
B. isometric training D. muscular endurance
13. Which of the following is an example of muscular endurance activity
A. Marathon C. Weight lifting
B. chess D. shot put
14. What is the Height of the bench box for 3-minutes step test?
A. 6 inches C. 12 inches
B. 10 inches D. 8 inches
15. Which of the following is an example of flexibility exercise?
A. yoga C. Basketball
B. dance aerobic D. bowling

IV. Learning Activities

A. Health-related fitness is all about psychological, personal health and how physical activity influences us as a person.
This is important for anyone who wants to live a physically active lifestyle to support a higher quality of life.

Before we continue with this lesson, answer the following questions. Your answer will help you evaluate the health-related
fitness activities that you are currently engaged in.

Direction: Analyze the question and answer truthfully.

1. What is your overall physical activity level?

_____________________Very Active _____________ Active
_____________________ Moderately Active ______________ Sedentary Lifestyle

2. What about your current cardiovascular fitness level? When you do cardiovascular activities like running, swimming, cycling,
etc. what do you feel?
_____________________ Excellent __________________ Good Average
_____________________ Fair __________________ Very Low

3. Describe your flexibility level.

____________________ Very Flexible __________________Somewhat Flexible
____________________ Not at All

4. How will you rate your muscular strength/endurance level?

____________________ Very Strong __________________ Strong
____________________ Moderately Strong __________________ Not Very Strong
5. If you were to start a regular exercise program, what would be your priority fitness goals be?
_____ Appearance _____ General Health _____ Self-Esteem
_____ Free from Sickness _____Cardiovascular Endurance _____Muscular Definition
_____ Flexibility _____ Lose Weight _____ Reduce Body Fat
_____ Sports Performance _____ Improve Posture _____Reduce Stress Level
Others: _____________________

B. Importance of Health-related fitness

• Prevention and cure of high blood pressure

• Management of body weight
• Reduction of the possibility and occurrence of certain cancers, such as colon cancer
• Improvement of the immune system
• Reduction of the likelihood of developing cardiovascular diseases
• Reduction of the prospect of developing depression, and enhancement of confidence and self-worth

Aside from the list mentioned above, there are other benefits of being a physically fit person. (Turpio, 2016)

C. Components of health-related fitness

Fitness is a complex subject. In fact, there are many definitions and explanations about it. Health-related fitness
speaks about the components of fitness which compose our health conditions: Cardiovascular Endurance, Flexibility, Body
Composition, Muscular Strength and Muscular Endurance.

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.

Body Composition is the percentages of fat, bone, water, and muscle in a human body; it is often the ratio of lean tissue to
fat tissue in the body.

Activity 1: Self –testing Activities for Health-related fitness

1. Anthropometric Measurements
Purpose: To measure body composition.
Equipment needed: weighing scale, tape measure
Goal: Take body measurements.
Preliminary: Prepare needed materials.

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 needed: stopwatch, 12-inch bench box, a metronome
Goal: In a constant pace, step on and off the bench for 3 minutes straight
Preliminary: ---
3. Hamstring and Hip Flexor Test
Purpose: To test flexibility of the Hamstring and hips
Equipment needed: protractor
Goal: Keeping both legs straight, lift one leg to the maximum angle with other leg remain flat on the floor.
Preliminary: Illustrate angles on a poster board and paste it on the wall

4. Zipper Test
Purpose: Test for the shoulder flexibility
Equipment needed: tape measure
Goal: Raise one arm across back with bent elbow reaching down fingers of the other hand
Preliminary: Prepare needed materials

5. Curl – up (Dynamic)
Purpose: Test abdominal muscles strength and endurance
Equipment needed: mat, adhesive tape
Goal: Perform curl-up with proper Pacing (3 seconds per curl)
Preliminary: Prepare the mat. Place two tape mark
4 ½ inches apart on the floor.

6. 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: Prepare needed material

7. Flexed-Arm Support (Static)

Purpose: Test the muscular strength of the shoulder and upper arm.
Equipment needed: mat, stopwatch
Goal: Hold the push-up position not more than 35 seconds
Preliminary: ----

Direction: Put a check (/) in the box if the statement and instructions are clear.

Purpose Equipment needed Goal Preliminary

1. Anthropometric Measurements
2. 3 – Minute Step Test
3. Hamstring and Hip Flexor Test
4. Zipper Test
5. Curl – up (Dynamic)
6. 90-degree Push–up (Dynamic)
7. Flexed-Arm Support (Static)

D. Let’s Do It!

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.

Pre-activity: Getting ready for Physical Activity Directions: Prior to any physical activity, it is just right to assess your
general health through the 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.
 PAR-Q & YOU

Regular physical activity is fun and healthy and increasingly more people are starting to become more active every day.
Being more active is very safe for most people. However, some people should check with their doctor before they start
becoming much more physically active. If you are planning to become much more physically active than you are now, start
by answering the seven questions in the box below. If you are between the ages of 15 and 69, the PAR-Q will tell you if
you should check with your doctor before you start. Common sense is your best guide when you answer these questions.
Please read the questions carefully and answer each one honestly: check YES or NO.

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 do you ever lose consciousness?
5. Do you have a bone or joint problem (for example, back, knee or hip) that could be made worse by
a change in your physical activity?
6. Is your doctor currently prescribing drugs (for example, water pills) for your blood or heart condition?
7. Do you know of any other reason why you should not do physical activity?

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

Direction: Perform the self-testing physical safely and in accordance with the set procedures. Wear proper attire, prepare
needed materials and get ready to perform the below activities. Record your score in your health assessment card.

Reminders:
Activities 1-4 is for the first week of our meeting; Activities 5-7 is for the second week of our meeting.
Start with the 2 minutes jogging in place, followed by the stretching from head to foot

1. Anthropometric Measurements

Procedure:
1. Height. Stand with trunk straight. Measure the distance from the floor to the top of the forehead. Record the score
in centimeters (cm).
2. Weight. Stand on a weighing scale free from any object for weight accuracy. Record in kilograms (kg).

3. 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 (cm).

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 fats percentage by the relative measurement of waist and hip

WHR = Waist Circumference (cm)

Hip Circumference (cm)
2. 3 – Minute Step Test
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 one foot at a time to the beat (up, up, down, down). When 3 minutes
is up, stop immediately get your pulse rate.
3. Record the Exercise Heart Rate: _______bpm
3. Hamstring and Hip Flexor Test
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.
6. Using a protractor, measure the angle created by the floor and the yardstick. The greater the angle the better your
score.
7. Repeat with other leg.

4. Zipper Test
Procedure:
1. In standing position, raise one arm across you 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 overlapped fingers in cm. If they fail to meet score 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.

5. Curl – up (Dynamic)
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 fingers reach the 2nd marker.
4. Upon reaching, 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

6. 90-degree Push–up (Dynamic)

Procedure:
1. From prone lying position, place the hands just outside the shoulders with elbows bent.
2. Men: Support the body in a push-up position from the toes with back, hip and legs align. Women: Support the body
in a push–up position from the knees instead of toes, with back, hip, and legs aligned.
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.

7. Flexed-Arm Support (Static)

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 (see illustration above).
2. Hold the position as long as possible.
3. Record the obtained holding position.

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

BMI CATEGORIES
Underweight = <18.5
Normal weight = 18.5-24.9
Overweight = 25-29.9
Obesity = BMI of 30 or greater

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
Aged 16-26 Male Female
Curl-ups Push-ups Curl-ups Push-ups
High Performance Zone Can do more than 35 Can do more than 29 Can do more than 25 Can do more than 17
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 below 15 and below 9 and below 7 and below

Rating Scale for Static Endurance

Classification Score in seconds
High-performance zone 30and above
Good fitness zone 20-29
Marginal Zone 10-19
Low Zone 10

Rating Scale for Flexibility

Men Women
Hamstring & Hip Hamstring & Hip
Classification Shoulder Flexibility Shoulder Flexibility
Flexor Flexibility Flexor Flexibility
(Inches) (inches)
(degree) (degree)
High Performance R L R L
111 & above 111 & above
5+ 4+ 6+ 5+
Good Fitness Zone 1-4 1-3 80-110 2-5 2-4 80-110
Marginal Zone 0 0 67-79 1 1 60-79
Low Zone <0 <0 <60 <1 <1 <60

Activity 2. Self – Assessment Card: Health – related fitness status

1. Body composition
Test BMI Result Interpretation Analysis
BMI
Waist to hip Ratio

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

3. Muscular Strength, Endurance, Flexibility

High My Strongest HRF component:________
Good My weakest HRF component: _________
Marginal Realization/conclusion:
Low
Push-up Curl-up Flexed-Arm support Flexibility

5. Self-Evaluation
I. Direction: On the below table, put a check on the health-related fitness component illustrated in each activity.

Cardiovascular Body Muscular Muscular

Activity Flexibility
Endurance Composition Strength Endurance
1. Jogging for three minutes
2. Do 50 curl ups
3. Touch your toes two times
4. Touch your hands behind your back
5. Running for 12 minutes
6. Do six push-ups
7. Jump as high as you can in 20 times
8. Do 45 jumping jacks
6. Post-test
Directions: Read and analyze the questions carefully. Write the letter of the correct answer.

1. The formula to compute the Body Mass Index is.

A. BMI = Weight in pounds C. BMI= Weight in Kg
(Height in meter) X (Height in meter) (Height in m) X (Height in m)
B. BMI= Weight in Grams D. BMI = Weight in Kg
(Height in CM) X (Height in (Weight in meter) x (Height in meter)
2. What is the purpose of 3-minute step test?
A. It is a test for the shoulder flexibility
B. It is a test for strength and endurance of the upper muscles
C. It is a test of abdominal muscles strength and endurance
D. It is a test for the Cardiovascular endurance
3. The following are examples of Health-Related Fitness, EXCEPT:
A. Muscular Strength C. Flexibility
B. Coordination D. Muscular Endurance
4. What would be the BMI of a person who is overweight?
A. 24.9 B. 27.2 C. 19.9 D. 32.1
5. If Maria’s weight is 78 kg and his height is 1.87 meters. What would be his BMI categories?
A. Normal weight C. Over Weight
B. Obesity D. Under Weight
6. Flexibility is best described as the:
A. Ability to exert force
B. Ability to work the muscle over a period of time
C. Range of movement possible at various joints
D. The ability to bend and touch the toes.
7. Body mass index (BMI) is a ratio of a person’s weight to his or her
A. Activity Level C. Basal metabolic rate
B. Age D. Height
8. What is the Height of the bench box for 3-minutes step test?
A. 6 inches C. 12 inches
B. 10 inches D. 8 inches
9. What equipment should be used for Zipper Test?
A. Stop watch C. Mat
B. Tape measure D. None of the above
10. What kind of test is used to measure body composition?
A. 3-minutes Step test C. Flexor Test
B. 90-degree Push–up (Dynamic) D. Anthropometric Measurement
11. What is the purpose of 90-degree Push–up (Dynamic)?
A. muscles of the upper arm
B. Cardiovascular endurance
C. muscles of the upper arm strength and endurance
D. Flexibility of the arm muscle
12. If Maria’s weight is 78 kg and his height is 1.87 meters. What would be his BMI?
A. 24.30 C. 41.71
B. 22.30 D. 20.85
13. The ability of the muscle to continue to perform without fatigue.
A. muscular strength C. plyometric training
B. isometric training D. muscular endurance
14. Which of the following statements best describes the health benefit of BMI?
A. It informs you about the ratio or amount of your body fat.
B. It helps you know your ideal body weight
C. It helps you maintain your figure.
D. It helps you to lower the risk of disease and death

15. Which of the following activities does not contributes to the development of cardiorespiratory endurance?
A. low-impact aerobics C. jogging
B. 400-meters dash D. racquetball

GOD BLESS!