PAOMBONG HIGH SCHOOL, INC.

School Year 2021-2022

LEARNING ACTIVITY SHEETS
PHYSICAL EDUCATION AND HEALTH 11
(FIRST SEMESTER)

Ms. Joana Rose D. Buco

Teacher

LESSON: SELF-ASSESSMENT

Week 2

Date: August 23-27, 2021

Learning competencies:

1. Self-assess health-related fitness (HRF) status, barriers to physical activity assessment participation and
one’s diet.

Kindly read the following instructions:

1. Read and understand the information provided.

2. Answer all process questions.

3. Perform the different fitness assessments.

4. Accomplish the different tasks in your activity sheets.

5. Manage your time properly.

6. Use the following as your guide:

This icon signals that the next part of the lesson contains activities that you have
to answer. Be mindful of the page/s where the particular activity that you have to
answer is located.

This icon is a sign that the next part of the lesson contains important information
that you need to read and study to further understand the lesson.

This icon indicates that the next part of the learning activity sheets contains
reminders or points to remember about the lesson.

This icon is a sign that the next part of the lesson directs you to an exercise
activity.

In this lesson, you will be able to assess your health-related fitness (HRF) status, barriers to physical
activity assessment participation and your diet as an activity.

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 PAOMBONG HIGH SCHOOL, INC.
School Year 2021-2022

Everyone wants to be fit and healthy. There are over a hundred researchers that show how to
achieve fitness and wellness. The clear solution is to move more and eat well. The solution might
be simple but choosing which fitness program to follow or what food to eat is overwhelming. The
fitness industry is flooded with various tools and programs that promise to help you get fit fast with
less work.

Read and understand!

PHYSICAL ACTIVITY AND EXERCISE

Physical activity involves any bodily movement caused by muscular contractions that result in the
expenditure of energy. It is usually classified according to its purpose such as occupational, transport-related,
household, and recreational. Many people believe that one should engage in sports and exercise to be active,
which is a misconception. In fact, sports and exercise are just part of the activities that can be classified under
recreational physical activity.

Exercise is a planned program of physical activities usually designed to improve physical fitness with the
purpose of increasing physical fitness level. While physical activity is different from exercise, research shows
that both physical activity and exercise can improve one’s well-being. It should be noted that the protection
conferred by being fit is higher than being physically active.

PHYSICAL FITNESS TESTING

Assessing one’s health status will help the person know about one’s strengths and weaknesses.
Awareness of an individual's health-related fitness and its relevant interpretations will aid the person to
efficiently create an action plan in observing a healthy lifestyle and selecting appropriate activities for areas
that need improvement.

HEALTH-RELATED FITNESS

Self-testing Activities for Health-related fitness

A). Anthropometric Measurements

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

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. Body Mass Index (BMI) - measure 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 (WHP) - measure stored body fats percentage by the relative measurement of waist
and hip WHR = Waist Circumference (cm) Hip Circumference (cm)

B). 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: stopwatch, 12-inch bench box
Goal: In a constant pace, step on and off the bench for 3 minutes’ straight

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 PAOMBONG HIGH SCHOOL, INC.
School Year 2021-2022
Procedure:
1). Set the stopwatch in 3 minutes and stand close to the 12-inch bench.
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 and get your pulse rate.
3). Record the Exercise Heart Rate: _______ bpm

C). Hamstring and Hip Flexor Test

Purpose: To test flexibility of the hamstring and hips
Equipment: protractor
Goal: Keeping both legs straight, lift one leg to the maximum angle while the
other leg remains flat on the floor
Preliminary: Illustrate angles on a poster board and paste it on the wall
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 the other leg.

D). Zipper Test

Purpose: Test for the shoulder flexibility

Equipment: tape measure
Goal: Raise one arm across your back with bent elbow and fingers reaching down
Preliminary: Prepare needed materials
Procedure:
1. In a standing position, raise one arm across your back, bend the elbow and reach down as far as possible.
Simultaneously, bring the other arm down 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 it 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.

E. Curl-up (Dynamic)
Purpose: Test abdominal muscles strength and endurance
Equipment: mat, adhesive tape
Goal: Perform curl-up with proper pacing (3 seconds per curl)
Preliminary: Prepare the mat. Place two 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 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 the second marker, 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.

F. 90-degree Push-up (Dynamic)

Purpose: Test for the strength and endurance of the upper arm muscles
Equipment: mat
Goal: To perform a proper push-up
Preliminary: Prepare needed material

Procedure:
1. From prone lying position, place the hands just outside the shoulders with elbows bent.
2. Males: Support the body in a push-up position from the toes with back, hip and legs align. Females: 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.

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 PAOMBONG HIGH SCHOOL, INC.
School Year 2021-2022
You are now ready to measure your fitness level to find out your level of physical fitness. Below are
references for interpretation.
BMI Categories:
Waist to Hip Ratio Men Women
Underweight = <18.5 Ideal 0.8 0.7
Normal weight = 18.5 – 24. 9
Low risk <0.95 <0.8
Overweight = 25 – 29.9
Obesity = BMI of 30 or greater Moderate risk 0.96-0.99 0.81-0.84
High risk >1.0 >0.85
Cardiovascular Endurance (3-minute step test)

3-minuute step test

Men Women
(Age 18-25)
Excellent <79 <85
Good <79-89 85-98
Above Average 90-99 99-108
Average 100-105 109-117
Below Average 106-116 118-126
Poor 117-128 127-140
Very Poor >128 >140

Rating Scale for Dynamic Muscular Endurance

Age 16-26 Male Female

Curl-ups Push-ups Curl-ups Push-ups
High performance zone Can do more Can do more than Can do more Can do more
than 35 29 than 25 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 Flexibility

Classification Men Women
Shoulder Hamstring & Hip Shoulder Hamstring & Hip
Flexibility (inches) Flexor Flexibility Flexibility Flexor Flexibility
(degrees) (inches) (degrees)
High Performance R L 111 & above R L 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 60-79 1 1 60-79
Low Zone <0 <0 <60 <1 <1 <60

BARRIERS TO AN ACTIVE LIFESTYLE

It is important that you understand the common barriers to physical activity and for you to create strategies to
overcome them. But every individual has a unique set of circumstances and will probably have a unique set of
barriers. However, there are guidelines that can be used to deal with these barriers.

Possible ways to solve various barriers that are common during the preparation stage

Barriers Solution
I do not have the time Prioritize activities and cut back some time from the non-essential activities to be
able to exercise
I am always tired Make a physical activity diary and analyze which part of the day you have more
energy and schedule your work-out around that period
I do not know how Read journals and articles on the best practices as well as ask people who have
been successful at adopting the healthy behavior
I do not have enough There are numerous exercise that are not expensive such as running or watching
money video tutorials on the internet
I do not feel support Inform family and friends about the new behavior or join an activity club that has
the same interests

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 PAOMBONG HIGH SCHOOL, INC.
School Year 2021-2022
DIETARY HABITS

Dietary habits are the usual choices of food that people make. Diet affects an individual’s health condition. For
a person to grow and develop, he/she needs a healthy and balanced diet that provides energy for everyday
activities. Having a healthy and balanced diet early reduces the chance of developing diseases like cancer,
osteoporosis, and diabetes in the future.

Eating habits - Eating habit characterizes the way an individual consumes food. It relates how, why, what, and
with whom an individual eat, as well as the way he/she gains, stores, uses, and discards food. Eating habit is
likewise influenced by culture, religion, economic status, society, and environment.

Weight control – is the process of achieving and maintaining the desired weight of an individual. The desired
weight, or the best weight, is based on gender, height, and body frame (small, medium, or large). Individuals
maintaining their desired weight have greater chances of being healthier than those who are overweight and
underweight.

A PROCESS FOR IMPROVING YOUR EATING HABITS

 Reflect on all specific eating habits, both bad and good; and, identify common triggers for unhealthy
eating.
 Replace unhealthy eating habits with healthier ones
 Reinforce it with new, healthier eating habits.

Let’s try!

ACTIVITY 1: SELF-ASSESSMENT

Performing self-assessment before planning to become active is the best way to determine whether you
will be able to perform fitness activities from moderate to vigorous intensity. This will help you learn your
health condition and prepare your body for your chosen activity. Use the activity sheets found on pages 6-
7 entitled ACTIVITY 1: SELF-ASSESSMENT.

ACTIVITY 2: SELF-TESTING ACTIVITIES FOR HEALTH-RELATED FITNESS

Through a video presentation, you are going to perform the self-testing activities provided in this
lesson. All you have to do is to follow the instructions given. You may ask for help from any family
member. Don’t forget to record the results of your Physical Fitness Assessment in your scorecard on page
8. You can perform this for at least 15 - 25 minutes.

Note: Submit the video on my Gmail account: peandhealth11@gmail.com

File name: W2-DELA CRUZ, JUAN AGUINALDO-SELF TESTING ACTIVITIES-11 MAPAGKAKATIWALAAN

You did it!

Wow! I’m so glad you made it. Next week, we will learn about physical fitness
including health-related fitness, fitness for the dancers and the importance of FITT
principle in designing your own fitness program. Till next time!

CONGRATULATIONS!

REFERENCES:
 International Triathlon Union, (2007). Energy and training module: ITU Competitive Coach
 Deped.gov.ph. Physical Education and Health Teacher’s Guide.
 Fernando-Callo, L. et.al. (2016). Physical Education and Health Vol. II. REX Bookstore: Quezon City.
 Activity Level - https://www.takingcharge.csh.umn.edu/physical-fitness-assessment#/question/0
 Diet Nutrition https://www.takingcharge.csh.umn.edu/diet-nutrition-assessment

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 PAOMBONG HIGH SCHOOL, INC.
School Year 2021-2022
 https://study.com/academy/course/praxis-health-physical-education-content-knowledge-practice-study-
guide.html

LEARNING ACTIVITY SHEETS

PHYSICAL EDUCATION AND HEALTH 11
(FIRST SEMESTER)

Name: _______________________________ Grade & Section: _____________

Week: 2 Date: August 23-27, 2021

ACTIVITY 1: SELF-ASSESSMENT
Self-assess health-related fitness (HRF) status, barriers to physical activity assessment participation and one’s
diet.
Directions: Please read the questions carefully and put a check mark on the column that corresponds to your
answer.

I. Activity Level

Sometime
How is your activity level? Never Rarely Often Always
s
1. I exercise moderately or vigorously for 30 minutes most
days of the week.
2. I experience shortness of breath after some
cardiovascular activity.
3. I perform physical activities every day.

4. I do weight training or strengthening exercises twice a

week or more.
5. I do flexibility exercises that stretch all the major muscle
groups at least two or three times a week.
6. I do warm up and cool down exercises before and after
vigorous exercise to prevent injury or stress to joints.

Count the number of Never 1 X ___ = ___ Interpretation:

Count the number of Rarely 2 x ___ = ___ 1 – 1.9 = No regular activity
2 – 2.9 = Occasional/ Light exercise
Count the number of Sometimes 3 x ___ = ___ 3 – 3.9 = Regular exercise and training
Count the number of Often 4 x ___ = ___ 4 – 5 = Daily training
5 – Very Active
Count the number of Always 5 x ___ = ___

Divide the total by 6 __________

II. Barriers to an Active Lifestyle

Directions: The following statements are common reasons why people do not regularly engage in physical
activity. Rank the statements according to how much you agree with them, with “1” being the most common
barrier, and “7” being the least barrier. Then, answer the questions that follow by completing the table given.

_____ Exercise is hard and tiring

_____ I would rather do something else than exercise

_____ I think I do not look good when I exercise

_____ I do not have the money to enroll in a fitness center or gym

_____ My parents do not encourage me to exercise

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 PAOMBONG HIGH SCHOOL, INC.
School Year 2021-2022
_____ I have a very busy schedule

_____ I do not know any sport or exercise

What are your top 3 barriers? Write specific ways on how you can overcome these barriers.

Top 3 Barriers How to overcome these barriers

1.

2.

3.

III. Diet and Nutrition

Please read the questions carefully and put a check mark on the column that corresponds to your answer.

Diet and Nutrition Never Rarely Sometimes Often Always

1. I eat the correct amount of food to maintain (or achieve) a

healthy body weight.
2. I eat at least five servings of fruits and vegetables every day.

3. I include high-fiber foods such as whole grains in my diet on a

daily basis.
4. I eat a variety of foods to ensure adequate vitamins and
minerals.
5. I avoid eating foods that are high in saturated fat or trans-fatty
acids (whole milk, fatty meats and snacks).
6. I drink eight glasses of water a day

7. I limit my intake of salt and sugar

8. I avoid eating to relieve stress, unhappiness, or other

emotions
9. I try to resist the temptation of slickly packaged processed
foods, opting instead to look for whole, fresh ingredients

Count the number of Never 1 X ___ = ___ Interpretation:

Count the number of Rarely 2 x ___ = ___
1 – 1.9 = Unhealthy eating habits
2 – 2.9 = slightly unhealthy diet
Count the number of Sometimes 3 x ___ = ___ 3 – 3.9 = Inconsistent diet
4 – 5 = Good eating habits
Count the number of Often 4 x ___ = ___ 5 = Healthy eating habits

Count the number of Always 5 x ___ = ___

Divide the total by 9 ________

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 PAOMBONG HIGH SCHOOL, INC.
School Year 2021-2022

LEARNING ACTIVITY SHEETS

PHYSICAL EDUCATION AND HEALTH 11
(FIRST SEMESTER)

Name: _______________________________ Grade & Section: _____________

Week: 2 Date: August 23-27, 2021

ACTIVITY 2: SELF-ASSESSMENT – HEALTH-RELATED FITNESS SCORECARD

Self-assess health-related fitness (HRF) status, barriers to physical activity assessment participation and one’s
diet.

Directions: Fill up the necessary information needed. Interpretations will be based on the chart on page 4.
Complete the column for analysis/implications in two or three sentences only.

A. Body Composition

Test BMI Results Interpretation Analysis

BMI

Waist to Hip Ratio

B. Cardiovascular Endurance

Test Rest Heart Rate Recovery Pulse rate Interpretation

3-minute step test

C. Muscular Strength, Endurance, and Flexibility

(Mark with a dot the performance description obtained)

High

Good

Marginal

Low

Push-up Curl-up Flexibility

a). My strongest HRF component

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b). My weakest HRF component

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 PAOMBONG HIGH SCHOOL, INC.
School Year 2021-2022
c). Realization/Conclusion
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