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PE AND HEALTH
Quarter 1 – Module 1:
EXERCISE FOR FITNESS
PE AND HEALTH – Grade 11
Quarter 1 – Module 1: Self-Testing Activity on Health-Related Fitness
First Edition, 2020

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Health
Optimizing
Physical
Education 1
Quarter 1 – Module 1
Self-Testing Activity on
Health-Related Fitness

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Introductory Message
For the facilitator:

As a facilitator, you are expected to orient the learners on how to

use this module. You also need to keep track of the learners' progress
while allowing them to manage their own learning at home.
Furthermore, you are expected to encourage and assist the learners as
they do the tasks included in the module.

For the learner:

As a learner, you must learn to become responsible of your own
learning. Take time to read, understand, and perform the different
activities in the module.
As you go through the different activities of this module be
reminded of the following:
1. Use the module with care. Do not put unnecessary mark/s on any
part of the module. Use a separate sheet of paper in answering the
exercises.
2. Don’t forget to answer Let Us Try before moving on to the other
activities.
3. Read the instructions carefully before doing each task.
4. Observe honesty and integrity in doing the tasks and checking
your answers.
5. Finish the task at hand before proceeding to the next.
6. Return this module to your teacher/facilitator once you are done.
If you encounter any difficulty in answering the tasks in this
module, do not hesitate to consult your teacher or facilitator. Always
bear in mind that you are not alone. We hope that through this material,
you will experience meaningful learning and gain deep understanding
of the relevant competencies. You can do it!

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 Let Us Learn

Hello, grade 11 learner! Welcome to senior high school Physical

Education and Health subject. Module 1 will guide you to learn and
assess your health-related fitness and identify some barriers on it.
At the end of this module, you are expected to:
Self-assesses health-related fitness (HRF). status, barriers to
physical activity assessment participation and one’s diet.
(PE11FH-Ig-i6)

And we will focus our learning objectives with the following:

1. Discuss the importance of assessing one’s health-related
fitness component and;
2. Administer self-assessment on health-related fitness
(HRF), barriers on physical activity, and on one’s diet.

Let Us Try
A. Getting ready for Physical Activity Directions:
Prior to any physical activity, it is very important to assess your health
condition through a physical activity readiness questionnaire. It is a self-
facilitated questionnaire that assesses the presence of major signs of
cardiovascular and respiratory problems. Read the form below to check
your readiness for physical activity. Please answer the questions honestly.
Kindly write your answers on your notebook.

PHYSICAL ACTIVITY READINESS QUESTIONNAIRE

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 do you ever
lose consciousness?
5 Do you have a bone or joint problem?

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 6 Is your doctor currently prescribing drugs for your blood
pressure or heart condition?
7 Have you lost weight rapidly recently with or without feelings
of extreme hunger?
8 Do you know of any other reason why you should not do
physical activity?
Source: http://www.furman.edu/sites/livewell/getmoving/pages/par-q.asp

Guide Questions:
1. What are the physical barriers you encountered as you answered the
physical activity readiness questionnaire?
_______________________________________________________
_______________________________________________________
_______________________________________________________
2. Out of these barriers, what are the ways to improve all these?
__________________________________________________________

Let Us Study

HEALTH-RELATED FITNESS

1. Cardio-respiratory endurance it is the ability of the heart, lungs, and blood vessel to
supply oxygen and nutrients to the working muscles efficiently in order to sustain
prolonged rhythmical exercises.
2. Muscular strength it is the muscular strength is about how much weight you are able
to lift with your muscles at one time. This would relate to the “quality” of the task being
performed as opposed to the frequency, which is dealt with by your muscular endurance.
It is the maximal lift ability a muscle is able to generate with effort.
3. Muscular Endurance is the ability of the muscle to continue to perform without fatigue.
It can also refer to the period of time in which a muscle is able to hold contraction.
4. Flexibility is the ability of the joints to bend and move through the full range of motion.
It is affected by the structures of the joint and muscles surrounding the joint.
5. Body Composition is the total make-up of the body using the concept of two
component model: the lean body mass and the body fat. It is the ratio of fat mass with
the overall body mass.
Source: https://sites.google.com/a/stoningtonschools.org/shspe/home/health-related-fitness-tests

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 Let Us Practice

How fit I am?

You will perform the self-testing activities which specifically designed to test your
health-related fitness. The result being obtained may assist in evaluating your strengths
and weaknesses. Participating in regular health and skill-related fitness helps you control
your weight, prevents diseases and illness, improves your mood, boosts energy, and
promotes better sleep.
Wear proper attire, prepare the needed materials and get ready to perform the
activity. Please do a warm-up or stretching exercises for 2 minutes before administering
the test. Record the results of your fitness test to your notebook.
A. BODY COMPOSITION: Body Mass Index (BMI) – measure of body
mass based on height and weight.
BMI= W in Kg_______
(H in m) (H in m)
B. CARDIOVASCULAR ENDURANCE: 3-Minute Step Test
In constant pace, step on and off the bench for 3 minutes straight
Heart Rate - Beats Per Minute (bpm)

Before the Activity After the Activity

________(bpm) ________(bpm)

C. MUSCULAR STRENGTH AND ENDURANCE

c.1. 90-degree push up (dynamic) –using the mat, perform proper push
up. Repeat as many times as possible.
c.2. flexed arm support (static) - using the mat and stop watch, hold the
push-up position as long as possible. Record the results.
c.3. Curl-up (dynamic) – Lie on the mat, perform curl-up with proper
pacing. Record the number of repetitions.
c.1 Push-up c.2 Flexed arm Support c.3 Curl-up

Number of push-up Time Number of

Curl-up

D. FLEXIBILITY:
d.1 Zipper Test – using tape measure, raise one arm across back with
bent elbow reaching down fingers of the other hand.
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 d.2 Sit and Reach – in a stride sitting position, using meter stick place it
on the floor between your legs then reach slowly forward, without folding
your knees and measure how far you have reached. Repeat it three
times.
d.1 Zipper Test d.2 Sit and Reach

Overlap/Gap (cm) Score in Centimeters

Right Arm Left Arm 1st 2nd 3rd

Let Us Practice More

Let’s Be a Blogger!

Instruction: (You can do it with other family members for more fun)

CREATE A 3 to 5 MINS. VIDEO showing some Health-Related Fitness on the

day to day activities. (e.g. flexibility – arms/elbow: washing dishes)
• Wear clothes that are comfortable and easy to move around.
• The video must be 3 to 5 minutes only, learners can use the camera on their
computer, flip camera or mobile phone.
• Submit video via messenger or email to your P.E teacher on or before the
next P.E. session.
• Happy blogging, be physically fit and healthy in this pandemic period.

Follow Up Questions:

1. How do you find health and skill -related fitness and its components?
2. Explain the importance of being physically fit, now that we are facing
the pandemic?

Let Us Remember

Health related fitness is comprised of;

1. Cardiovascular Fitness – enables your muscles to get enough oxygen to

function effectively.
2. Muscular Strength – Allows you to lift, pull and push things effectively
3. Muscular Endurance – Enables the muscles to work for extended periods
without tiring completely.

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4. Flexibility – How far you can move different body parts at joints.
5. Body Composition – How much muscle and fat your body contains.
6. To maintain general fitness, engage in health-related physical fitness
regularly.
7. Fitness level assessment find out the current status of an individual. Below
are references for interpretation.
8. BMI Categories:
Underweight=18.5 below
Normal weight = 18.5-24.9
Overweight = 25-29.9
Obesity=BMI of 30 or greater
9. Rating scale for muscular strength and endurance:
Classification Male Female

Curl- Push- Curl- Push-

ups ups ups ups

High Can do Can do Can do Can do

Performance more more more more
than than 29 than than 17
35 25

Good fitness 24-34 20-28 18-24 12-16

zone

Marginal 15-23 16-19 10-17 8-11

Zone

Low zone 14 and 15 9 and 7 and

below below below below

10. Rating Scale for Flexibility

Classification Male Female

Zipper Sit and Zipper Sit and

Test Reach Test Reach
(inches) (cm) (inches) (meters)

High R L 111 & R

Performance 5+ 4+ above L 111 &
6+ above
5+

Good fitness 1-4 1- 80-110 2-5 80-110

zone 3 2-4

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 Marginal 0 0 60-79 1 60-79
Zone 1

Low zone <0 <60 <1 <60

<0 <1

Let Us Assess

A. SELF- ASSESSMENT ON HEALTH-RELATED FITNESS STATUS

Direction: Fill in the necessary information needed below to assess your

health-related fitness status. Refer your interpretations on the charts
above. Write your short analysis and implications for each result on a
short bond paper.
Test Result Classification Analysis and Implications

BMI

3-minute step test

Push-up

Curl-up

Flexed arm support

Zipper test

Sit and reach

B. Answer the following:

1. What is the importance of assessing health-related fitness?

___________________________________________________________
___________________________________________________.

2. Have you encountered any physical activity barrier in performing

the test? If yes, please list it down.
___________________________________________________________
_____________________________________________________.

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 3. How will you overcome situations that hinder you to engage in
physical activity?
_______________________________________________________
______________________________________________________.

Rubric for essay writing:

Criteria Points
Content 5 points
Organization 5 points
Writing Conventions 5points

Let Us Reflect

Fitness in the health context is a state of good health or physical

condition, primarily as a result of exercise and proper nutrition. Exercise is
becoming a vital sign for health nowadays. The benefits of exercise show a
strong evidence in lowering risks of cardiovascular health conditions. It can
be a structured process of physical activity such as going to the gym, taking
cardiovascular exercise and lifting weights. Or, it can also be anything from
home doing intensive cardio workouts such as Zumba (George et al 2017).

Assessing your health condition will help you know about your strength
and weaknesses. Understanding of health-related fitness and its relevant
interpretations will help you efficiently plan an action in following a healthy
lifestyle and choosing appropriate activities needed for improvement.
Measuring your fitness level regularly is one way to find out if you're making
progress. Health-related fitness focuses mainly on the optimum health of the
individual.

Congratulations! You have accomplished module 1 and you did a great

job!

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 Answer Key

Let’s Try This:

(Answers may vary)

Let us Assess:

Keeping the body physically fit makes our body systems function properly with vigor
and alertness. Staying healthy and fit enable us to perform our daily activities
efficiently and effectively with a great result of performance.

Needs
Quality Adequate
RUBRICS Exemplary 5pts. Improvement
4pts. 3pts.
2 pts.
Content Answers are Answers are Answers are Answers are
5pts. comprehensive, accurate and not partial or
accurate and complete. Key comprehensive incomplete.
complete. Key points are or completely Key points are
ideas are clearly stated and stated. Key not clear.
stated, supported. points are Question not
explained, and addressed, but adequately
well supported. not well answered.
supported.
Organization Well organized, Organization is Inadequate Organization
5pts. coherently mostly clear organization or and structure
developed, and and easy to development. detract from the
(Answers are easy to follow. follow. Structure of answer.
clearly the answer is
thought out not easy to
and follow.
articulated.)
Writing Displays no Displays one to Displays three Displays over
Conventions errors in spelling, three errors in to five errors in five errors in

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5pts. punctuation, spelling, spelling, spelling,
(Spelling, grammar, and punctuation, punctuation, punctuation,
punctuation, sentence grammar, and grammar, and grammar, and
grammar, structure. sentence sentence sentence
and complete structure. structure structure.
sentences.)

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 References

References:

Grant, CC (2019) Health-Related Fitness Measured at Home. Received from:

https://www.tandfonline.com/doi/full/10.1080/20786190.2014.953888 on August 1, 2019.

Aderson, J. (2018). The 3-Minute Step Test. Received from:

https://www.sparkpeople.com/resource/fitness_articles.asp?id=1115 on June 24, 2018.

Callo, L, (2016) Peter Fermin Physical Education Volume 1

Cobar, A. MS,EIM (2017) Physical Education for Optimized Health

Department of Education (2016), G11 Learners Material

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For inquiries or feedback, please write or call:

Department of Education – Region XI

F. Torres St., Davao City

Telefax:

Email Address: lrms.regionxi@deped.gov.ph