Grade

11
Self-Learning Module in PHYSICAL EDUCATION AND HEALTH 2
Lesson: HEALTH-RELATED FITNESS COMPONENTS

Quarter: IV Week: 3 Day and Time: See Class program

Learning competency/ies:
 Self-assesses health-related fitness (HRF) status, barriers to physical activity assessment
participation and one’s diet
 K to 12 BEC CG: PEH11FH-IIi-j-7

Learning Tasks:
Study Notebook Activity Sheet/Yellow Pad
 Activity 1-2 p.4
 Worksheet, pp. 5-6

I. INTRODUCTION
Physical fitness refers to the ability of your body systems to work together efficiently to allow
you to be healthy and perform activities of daily living. Staying healthy is everyone’s priority.
Most people understand that there are benefits that arise from prioritizing physical fitness.

There are three important aspects that an individual should be able to meet in order to be
considered physically fit. These include:
1. Ability to perform one’s daily task without undue fatigue.
2. Enjoying leisure through some recreational activities.
3. Meeting Emergencies.

II. DISCUSSION OF CONCEPTS

HEALTH-RELATED FITNESS COMPONENTS:
 Muscular Strength- the ability of the muscle to exert maximal effort in a brief duration
 Cardiovascular endurance- the ability of the lungs, heart, and blood vessels to deliver
adequate amounts of oxygen to the cells to meet the demands of prolonged physical activity.
 Flexibility- the ability of the muscles and joints to go through a full range of motion.
 Body composition- refers to proportion of lean body mass to fat body mass.
 Muscular endurance- defined as the maximum push or pull that can be exerted one time by a
muscle group.

SKILL-RELATED FITNESS
 Speed- the ability to perform a task or move from one point to another in the shortest possible
time.
 Agility- the ability of an individual to quickly shift or change direction of the body form one
point to the other.
 Power- ability to perform one maximum effort in the shortest possible time. It is the product of
both strength and speed.

1
  Balance- the ability to stay in equilibrium in relation to changes in body position. It may be
static or dynamic. Static balance is the kind of balance demonstrated in stationary position.
Dynamic balance is demonstrator while the body is moving.
 Reaction time- is the amount if time it takes to respond to a stimulus.
 Coordination- is the integration with hand and/or foot movements with the input of the
senses.

Other Factors Affecting your Health:

1. Sleep- critical for proper hormone levels, mental health, recovery and much more. 8 hours of
sleep.
2. Nutrition- What you put in your mouth will determine how successful you are. Eat at least
three meals a day; consisting of lean protein source, a vegetable, healthy fat, and fibrous
carbohydrates. Taking essential nutrients in adequate amount is called balanced diet. Good
food helps in better sleep, proper brain functioning and healthy body weight.
3. Hydration- water plays many roles in the human body. It helps the body eliminate waste and
plays a critical role in proper function of every system in our bodies.

Significance of Assessing Health- Related Fitness

The significance of this fitness activity is to help the students identify current fitness level which serve
as a baseline in doing the task. They will compare their progress over the time to improve their fitness
in the future. This is a great way to help the students understand how healthy they are and will learn
how to set goals to improve their Health-related fitness.

Physical Fitness Testing

An educational tool that helps students gain knowledge and understanding on the benefits of
being physically active and will be motivated to develop a physically active lifestyle. This can be
achievement through proper nutrition, physical exercise, sports and enough rest. This is also an
appropriate assessment tool for evaluating student’s strength and weakness.

Aside from the assistance of physical activity, there are also some barriers that avert individuals
from receiving adequate physical activity. Having knowledge of these barricades is needed to
manipulate and conduct methods that uphold physical activity. Usually some people mention having no
enough time and unnecessary issues that may lead to barriers.

1. Personal Barriers. With the advent of technology and conveniences, people’s lives have in
many ways become increasingly easier, as well as less active. Most common reasons adults
don't adopt more physically active lifestyles are the following:
Insufficient time to exercise
 Inconvenience of exercise
 Lack of self-motivation
 Non-enjoyment of exercise
 Boredom with exercise
 Lack of confidence in their ability to be physically active (low self-efficacy)
 Fear of being injured or having been injured recently
 Lack of self-management skills, such as the ability to set personal goals, monitor
 Progress, or reward progress toward such goals
 Lack of encouragement, support, or companionship from family and friends
 Non-availability of parks, sidewalks, bicycle trails, or safe and pleasant walking
 Paths close to home or the workplace

2
 2. Environment Barriers
Physical activities greatly influenced the environment we live in. There are factors that affect
our environment a lot. This includes the accessibility of walking paths, cycling trails, recreation
facilities, traffic, availability of public transportation, crime, and pollution. Other environmental factors
include our social environment, such as support from family 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 facilities.

EXAMPLE: Physical Activity for Health-Related Fitness

Figure 1: https://blog.playo.co/badminton-doubles-rules-for-beginners/

Badminton is a racquet sport played by either two opposing players (Singles) or two opposing pairs
(doubles), who take positions on opposite halves of court that is divided by a net. Players score points
by striking a shuttlecock with their racquet so that it passes over the net and lands in their opponent’s
court. A rally ends once the shuttlecock has struck the ground, and the shuttlecock may only be struck
once each side before it passes over the net.

Physical health is important part of overall health and playing badminton can help you to become
physically healthier and has many benefits in physical activity and one’s diet. Below are the some
collected benefits in playing badminton.

1. Badminton develops physical agility. Badminton is a very fast sport, both while playing singles
and doubles. The shuttle travels at a lightning speed and you have to react to that in a matter of
milliseconds. Therefore, if you play badminton, you will develop your physical agility because
you will need to move as fast as possible in order to catch the shuttle. That is also a reason why
badminton players are usually so slim. The more you weigh, the more difficult it is to be agile.
2. More reach leads to better balance and flexibility. Apart from the agility improvement that you
will gain from playing badminton, another benefit is the balance and flexibility that is gained
through the practice of badminton. Being such a fast sport, sometimes you have to shoot in
uncomfortable situations while keeping yourself standing up. This will over time help you
improve your body balance. Moreover, it will help you improve your flexibility because you will
have to stretch yourself further than you thought possible to catch the shuttle.
3. Badminton is good for your heart. It improves heart health very efficiently. Another research
backed benefit of badminton (as of any high-intensity interval training) is that improves heart
function much more than other lower intensity exercises if you practice it the same amount of
time.

3
III. DEVELOPMENTAL ACTIVITY

ACTIVITY 1.1 – WEEK 3: Describe the picture below. Can you tell what causes this person to act this
way?

Figure 2: https://imgbin.com/free-png/unhealthy-eating-habits

ACTIVITY 1.2 – WEEK 3: List down (5) barriers you encountered in doing physical activity and answer
the follow up question. Rubrics will be used to rate the activity.

ACTIVITY 2 - WEEK 3 (Performance Task): Create one (1) advocacy through a slogan about
health-related fitness (HRF) status, barriers to physical activity assessment participation and one’s diet.

4
 ROSALES NATIONAL HIGH SCHOOL
SENIOR DEPARTMENT
Don Antonio Village, Rosales, Pangasinan

INSTRUCTION: Detach and submit this Worksheet together with the activity sheets.

WORKSHEET
Name: PHYSICAL EDUCATION AND
Subject:
Grade/Section: HEALTH 2
Subj. Teacher: Week: 3 / Quarter IV

SUMMATIVE ASSESSMENT:
A. Directions: Choose the best answer.

1. It refers to the ability to use the joints fully.

a. Muscular Endurance b. Flexibility c. Muscular Strength d. Body Composition
2. What do you call the percentage of body weight that is fat compared to other body tissue, such as
bone and muscle?
a. Body Composition b. Cardiovascular Fitness c. Flexibility d. Muscular Strength
3. The amount of force you can put forth with your muscles.
a. Muscular Endurance b. Body Composition c. Muscular Strength d. Flexibility
4. It is the ability to use the muscles, which are attached to the bones, many times without getting
tired.
a. Flexibility b. Muscular Strength c. Muscular Endurance d. Body Composition
5. It is the ability to exercise the entire body for long period of time.
a. Cardiovascular Endurance b. Body Composition c. Muscular Endurance d. Flexibility
6. Which among the following is a common barrier to physical activity?
a. Lack of confidence c. Lack of financial resources
b. Lack of knowledge d. Lack of experience
7. What is physical fitness?
a. Muscles contract to make your body move
b. The ability of the body systems to work together efficiently
c. Having knowledge of fitness
d. Being physically fit
8. The following are the advantages of physical activity EXCEPT
a. Physical activity improves our mood.
b. Physical activity helps strengthen muscle and bone density
c. physical activity controls our weight
d. Physical activity causes lack of sleep
9. Which among the following is a common barrier of physical activity?
a. Lack of time c. Feelings of inadequacy (the ‘body beautiful’)
b. Lack of encouragement d. All of the above
10. Integrating physical activity with other subject area is:
a. Is a great way to keep students engaged in their learning
b. An effective way to include arrange of subject areas
c. Helps active student’s brains for more activity
d. All of the above

5
B. Directions: Answer the following questions on the health-related fitness (HRF) status,
barriers to physical activity assessment participation and one’s diet below. Rubrics will be
used to rate the activity.

1. What do you think is the importance of monitoring your components of health-

related fitness?
2. Do you often have time to exercise or exert effort on any physical activities? Why?
3. Do you have any barriers to physical fitness and diet that you are unable to
overcome? Why?
4. What do you frequently do to keep yourself fit? Explain.

6
7