Location via proxy:   [ UP ]  
[Report a bug]   [Manage cookies]                
SlideShare a Scribd company logo

Grade 8 PE module(Q1)

•
•
Andrew Cabugason
Andrew Cabugason

a. Place a tapeline on the floor 12 inches from the feet. b. Place another tapeline on the floor 12 inches from the head. c. Count the number of curl-ups performed correctly. d. The test is terminated when the subject can no longer perform the curl- ups in the correct form (three corrections are allowed), is in pain, voluntarily stops, or when cadence is broken. Scoring – record the number of curl-ups made. FLEXIBILITY – refers to the range of motion available at a joint. It depends on factors like muscle elasticity, muscle strength, and body structure. 1. Sit and Reach Test Purpose – to measure the

1 of 33
1 Grade 8 Learning Materials (Under K to 12 Curriculum) MAPEH Grade 8 Physical Education (First Quarter) INTRODUCTION This module is designed for you, as a Grade 8 learner, to explore knowledge and skills that will help you and your family develop a lifelong habit of physical fitness and wellness. This actvity will be a real challenge for you and your family. Nowadays, people become less physically active because of various reasons and one of those is brought by the advancement of science and technology. Many are no longer participative in any fitness-relevant activities. We are aware of the health benefits and importance derived from engaging in physical activities, yet we tend to take its significance for granted. Unfortunately, many young people do not engage in worthwhile exercises or physical activities anymore. This may be due to your youth and your ability to execute with less effort, or your current health status. Being physically fit and healthy can help you get through with the stresses and demands of life and this improves your self-esteem, develops your confidence and self- concept which can only be realized when are much older. Health-related fitness activities play a vital role in the holistic development of a person. Fitness activities, usually depend on individual’s choice, age, and ability. Health- related fitness ensures cardiovascular fitness and thus helps you in the process of aging. Health–related fitness activities are provided for you to have a better grasp on the lesson at hand, and they will equip you with various choices in selecting the most appropriate exercises or activities that will help you and your family to achieve a level of physical wellness. Expectations from these activities should be clear to you and questions are encouraged for your better understanding. You will be encouraged to design an HRF (Health Related Fitness) plan that will cater to the needs of your family. An HRF plan is a set of fitness goals. These goals that you establish should take into account your current as well as your desired fitness levels. Even after the implementation of the designed HRF plan, you will still need to evaluate its Health Related Fitness
2 success or failure. Accordingly, you then make certain revisions in order to encourage yourself and your family to continue the HRF activity for life. There is also a need to emphasize the importance of making the activity fun and enjoyable. In doing so, you’ll have exercise as a habit for life. At the end of the lesson, you should be able to  recognize the physical activity habits of the family in terms of health-related fitness components;  undertake fitness tests;  assess the family’s strengths and weaknesses in the components of HRF;  perform exercises to enhance cardiovascular and muscular fitness;  demonstrate HRF for the family regularly to ensure its promotion of an active lifestyle;  explain why the purpose is critical in ensuring the conduct of activities in the family;  design physical activities that promote cardiovascular and muscular fitness to family members. This Pre-test is given to find out how well you know and understand the importance of physical movements in your daily life. These activities will assess your knowledge and skills on Health-Related Fitness. A. Identify and classify the pictures as shown based on the components of health-related fitness 1. 2. 3. 4. 5. 6. 7. 8. 9. 10. B. Explain briefly how these HRF activities can benefit your family in terms of physical wellness. Objectives Pre-Test
3 C. 1. 2. 3. 4. 5. 6. 7. 8. 9. 10. The result of your pre-test will not be graded but will help the teacher determine your knowledge of the lesson.
4 Provide below your expected personal learning goals and targets. Learning goals and targets are lessons you expect to learn from this learning materials. Example: I will be able to identify the four components of HRF.  _____________________________________________  _____________________________________________  _____________________________________________  _____________________________________________  _____________________________________________  _____________________________________________  _____________________________________________  _____________________________________________ Congratulations! You have identified your learning goals and this tme you are ready to explore the next learning steps . Learning Goals and Targets
5 Activity 1 Where Am I? In this stage, you will reflect on how well you understand the concept of health- related fitness and your expectations about the topic. You are encouraged to ask questions for further clarifications. The following activities shall help you assess your knowledge about health-related fitness exercises. This will give you opportunities to identify and clarify any misconceptions you have about the lesson. Let’s play a brain teasing fun game called “Word Scramble”. Find from the untangled letters that would compose the components associated with Health-Related Fitness. The words could be in any directions as long as the letters are all inter-connected. In you activity notebook, write these words and try to define each word identified. S C E N T E R O W B T E N D U R A E O L R V I T A N C D F L E X I B I L Y C O M N D Y T I I S O P O G F Y R T I O N S P T A G M A X I M U M H E My answers: 1.________________________________ 2.________________________________ 3. ________________________________ 4. ________________________________ Part I. WHAT TO KNOW Remember learners that in this quarter it is expected that you have enough understanding about physical fitness. Your Grade 7 experience has already given you an overview of physical fitness as both skill-related and health-related fitness.
6 Components of Health-Related Fitness Fitness is defined as a condition in which an individual has enough energy to avoid fatigue and enjoy life. Try to look back and reflect on your day’s activity. Do you have lots of energy, or do you get tired easily? Physical fitness is divided into four health- and six skill-related components. Skill-related fitness enhances one’s performance in athletic or sports events. Health-related fitness is the ability to become and stay physically healthy. Health Components Skill Components Cardiorespiratory fitness Agility Muscular strength and endurance Balance Flexibility Power Body composition Speed Coordination Reaction time Health-related components focus on factors that promote optimum health and prevent the onset of disease and problems associated with inactivity. Four Components of Health-Related Fitness • Cardiovascular fitness is the ability of the heart (cardio) and circulatory system (vascular) to supply oxygen to muscles for an extended period of time. Cardiovascular is also called cardiorespiratory (lungs) fitness. Usually the 1km run or some other type of continuous fitness activity (12-minute run, cycling, step-test, etc.) is used to assess cardiovascular fitness. • Muscular strength and endurance is the muscle’s ability to produce effort or perform work. If you have found the words and were able to define each, that would mean that you have the basic knowledge of HRF. Below is a discussion on the components of HRF. Read it carefully. On your worksheet, answer the questions following the article.
7 • Muscular endurance refers to the ability of the muscle to work over an extended period of time without fatigue. Performing push-ups and sit-ups or crunches for one minute is commonly used in fitness testing of muscular endurance. • Muscular strength refers to the maximum amount of force a muscle can exert against an opposing force. Fitness testing usually consists of a one-time maximum lift using weights (bench press, leg press, etc.). • Flexibility is the ability to move a body part through a full range of motion (ROM) at a joint. The sit-and-reach is commonly used to determine flexibility. • Body composition is the ratio of body fat to lean body mass (including water, bones, muscles, and connective tissues). Having too much fat tissues is a risk factor for cardiovascular diseases, diabetes, cancer, and arthritis. In addition to improving quality of life, health-related fitness • increases muscle tone and strength; • decreases susceptibility to injuries and illness; • improves bone mineral density; • reduces risk of osteoporosis; • improves posture; • increases efficiency of the respiratory and circulatory systems; • decreases risk of cardiovascular disease and stroke; • improves blood pressure; • decreases risk of diabetes and some cancers; • improves self-esteem and self-confidence; • decreases body fat and improves metabolism; and • increases energy level and academic achievement. After reading this article, answer the following questions below on your worksheet: 1. In your own words, define fitness. ___________________________________________________________________________ ________________________________________________________________. 2. Describe the difference between health-related and skill-related fitness components. ___________________________________________________________________________ ________________________________________________________________.
8 Reflect on your daily activities and write them down on the table below. Give special attention to activities that will help improve your HRF and maximize your body potentials. After a few minutes, group yourselves into 5 or 8 and discuss your answers with the group. Present your output in class. My daily routines/tasks HRF components 1. 2. 3. 4. What are my daily routines or tasks associated to health-related fitness? Do you know that doing household chores helps a lot in maintaining physical fitness? Think about this: for the whole day, you have been sitting down in the classroom, listening and writing down notes which make you immovable. So find time doing household chores as part of your daily routines. The next activity is a reinforcement of what you have learned in part 1. Activity 2 Quest for Fitness
9 In this activity, you are expected to bring pictures showing different activities of a person. Display each picture and describe the action and how the person in the picture might be feeling. List down benefits associated with each activity. Examples of pictures might include:  A smiling child running (feeling free and happy)  A group of people engaged in a game or sport (having fun)  A figure skater, dancer, or gymnast performing (graceful, powerful) After displaying your picture parade, ask one of your classmates to report his/her list of benefits associated with each activity in class. Allow your classmate to explain his/her answer. Variation: Create a collage or bulletin board display of cut-out pictures from newspapers or magazines that will illustrate the benefits of being active. In this activity, you are to identify the physical activity habits of the family in terms of health-related fitness components. A table is provided for you to list down important details of the family that would be of help later when you will be designing your family HRF activity plan. Family Members Age Occupation/ Work/Job Activities involved in relation to the Occupation/Work/Job HRF component involved Household Chores HRF component involved Example: Father 54 PUJ Diver Drives and sits for 8 hours Feeds the chicken, Repair damages in the house . . . Activity 3 Picture Parade Activity 4 Family Connection Wow, you have done a great job! Your presentation was indeed a work of art. It is now very clear that you have understood our lesson well.
10 Mother 48 Housewife Sister 25 None Brother 1 22 Laborer Brother 2 18 Student Me 14 Student (Just indicate those people you are living with.) Activities are provided for you to have a deeper understanding on the importance of exercise in building total fitness and family wellness. The activities will also allow you to develop better understand HRF. Once again you must undertake the fitness test for comparative purposes in determining general fitness. This is a test given to you every year. So this would not be hard for you to perform. Make sure to follow the instructions to avoid accidents or injuries. Part II. WHAT TO PROCESS Great job! That wasn’t too hard, right? You are now ready to level up. The succeeding activities awaiting you will be more interesting and fun-filled . So, hold your breath and enjoy!
11 Activity 1 Physical Fitness Test (HRF) 1. Prepare for the test.  Review the procedures in conducting the Physical Fitness Test.  Wear appropriate attire.  Do the warm-up exercises on your own or with your partner.  Re-orient yourself on the proper execution of the tests and recording of test results.  Go through with the test without exerting maximum effort.  Observe safety. 2. Perform the test with a partner. 3. Record your test results. Physical Fitness Test Health Related Fitness BODY COMPOSITION – is the body’s relative amount of fat to fat-free mass. A. Body Mass Index (BMI) WEIGHT [in Kilograms] HEIGHT [in Meters]2 Example: 30 30 20.83 (NORMAL) (1.2)2 1.44 CLASSIFICATION: BELOW 18.5 Underweight 18.5 – 24.9 Normal 25 – 29.9 Overweight 30.0 – ABOVE Obese A.1 Weight – the heaviness or lightness of a person. Equipment: Weighing Scale
12 Procedure: For you as the test taker: a. Wear light clothing. b. On bare feet, stand erect and still with weight evenly distributed on the center of the scale. For your partner: a. Before the start of weighing, adjust the scale to zero point. b. Record the score in kilograms. Scoring – record body mass to the nearest 0.5 kilograms A.2 Height – it is the distance between the floor to the top of the head in standing position. Equipment: 1. An even and firm floor and flat wall 2. L – square 3. Tape measure laid flat to a concrete wall. The zero point starts at the bottom of the floor. Procedure: For you: a. Stand erect on bare feet with heels, buttocks and shoulders pressed against the wall with tape measure. For your partner: a. Place the L-square against the wall with the base at the top of the head of the person being tested. b. Record the score in meters. Scoring – record standing height. * 1 meter = 100 centimeters B. Waist Circumference – waist circumference is a good predictor of visceral fat which contributes more risk of cardiovascular disease and diabetes than fat located in other areas of the body. Equipment: Tape Measure
13 Procedure: For you: a. Wear light clothing before taking waist circumference. b. On bare waist, stand erect and wrap tape measure around waist. For your partner: a. Record the score in centimeters. Standard Men Women Risk Centimeter Inches Centimeter Inches Very High >120 >47 >110 >43.5 High 100 – 120 39.5 – 47 90 – 109 35.5 – 43 Normal 102 40 88 34.6 Low 80 – 99 31.5 – 39 70 – 89 28.3 – 35 Very Low <80 <31.5 <70 <28.5 STRENGTH – refers to the muscle’s ability to generate force against physical objects. In the fitness world, this typically refers to how much weight you can lift for different strength training exercises. 1. 90 – Degree Push-up Purpose – to measure strength of upper extremities Equipment Exercise mats or any clean mats Procedure For you: a. Lie down on the mat; face down in standard push-up position: palms on the mat under the shoulders, fingers pointing forward, and legs straight, parallel, and slightly apart, with the toes supporting the feet. b. FOR BOYS: Straighten the arms, keeping the back and knees straight, then lower the arms until there is a 90-degree angle at the elbows (upper arms are parallel to the floor).
14 FOR GIRLS: With knees in contact with the floor, straighten the arms, keeping the back straight, then lower the arms until there is a 90-degree angle at the elbows (upper arms are parallel to the floor). c. Perform as many repetitions as possible, maintaining a cadence of 20 push-ups per minute (2 seconds going down and 1 second going up). For the tester: a. As the student assumes the position of push-up, start counting as the student lowers his body on the ground until he reaches 90-degree angle at the elbow. b. Make sure that the student performs the push-ups in the correct form. c. The test is terminated when the subject can no longer perform the push- ups in the correct form (three corrections are allowed), is in pain, voluntarily stops, or when cadence is broken. Scoring – record the number of push-ups made. 2. Curl-ups Purpose – to measure strength of abdominal muscles Equipment Exercise mats or any clean mats Procedure For you: a. Lie on your back with the knees flexed and the feet 12 inches from the buttocks. b. Feet cannot be held or rested against an object. The arms are extended and are resting on the thighs c. Complete a slow, controlled curl-up, sliding fingertips along the floor until they touch the second tapeline. d. The curl-up should be performed at a rate of one every 3 seconds or 20 curl-ups per minute (2 seconds going up and 1 second going down). e. There should be no rest at the bottom position, and perform as many curl-ups as possible without stopping.
15 For the tester a. One curl-up is counted each time the student’s shoulder blade touches the floor. b. Make sure that the student performs the curl-ups in the correct form. c. The test is terminated when the subject can no longer perform the curl- ups in the correct form (three corrections are allowed), is in pain, voluntarily stops or when cadence is broken. Scoring – record the number of curl-ups made. FLEXIBILITY – refers to the ability of the joints to move through a full range of motion. 1. Sit and Reach – a test of flexibility for the lower extremities particularly the hamstring. Purpose – reach as far as possible without bending the hamstring Equipment: Tape Measure Procedure For you: a. Sit on the floor with back flat on the wall with feet approximately 12 inches apart. b. Without bending your back, knees, and elbows, place one hand on top of the other and position the hands on the floor. c. After the tester has positioned the zero point of the tape measure, start the test by slowly reaching the farthest point possible without bending the knees.
16 For your partner: a. As the student assumes position (b) procedure, position the zero point of the tape measure at the tip of the finger farthest from the body. b. See to it that the knees are not bent as the test taker reaches the farthest that he/she could. c. Measure the farthst distance reached. d. record the score in centimetesr. Scoring - record sit and reach to the nearest 0.1 centimeter. 2. Zipper Test – a test of upper arm and shoulder girdle flexibility intended to parallel the strength / endurance assessment of the region. Purpose – to touch the fingertips together behind the back by reaching over the shoulder and under the elbow. Equipment: Ruler Procedure: For you: a. Stand erect. b. To test the right shoulder, raise your right arm, bend your elbow, and reach down across your back as far as possible. c. At the same time, extend your left arm down and behind your back, bend your elbow up across your back, and try to cross your fingers over those of your right hand. d. Reach with the right hand over the right shoulder and down the back as if to pull a zipper or scratch between the shoulder blades. e. To test the left shoulder, repeat procedures a – d with the left hand over the left shoulder. For your partner: a. Observe whether the fingers touched or overlapped each other. b. Measure the distance in which the fingers overlapped. c. Record the score in centimeters.
17 Scoring – record zipper test to the nearest 0.1 centimeter. Standard 0 – did not touch fingers 1 – just touched fingers 2 – fingers overlapped by 1-2 cms. 3 – fingers overlapped by 3-4 cms. 4 – fingers overlapped by 5-7 cms. 5 – fingers overlapped by 8 cms. or more CARDIOVASCULAR ENDURANCE – is the ability of the heart, lungs and blood vessels to deliver oxygen to working muscles and tissues, as well as the ability of those muscles and tissues to utilize that oxygen. Endurance may also refer to the ability of the muscle to do repeated work without fatigue. 1. 3–Minute Step Test Purpose - to measure cardiovascular endurance Equipment 1. Step with a height of 12 inches 2. Stopwatch Procedure For you: a. Position in front of the step. b. At the signal go, step up and down on a bench for 3 minutes at a rate of 24 steps per minute. One step consists of 4 beats, – that is, “up with the left foot, up with the right foot, down with the left foot, down with the right foot.” c. Immediately after the exercise, stand and relax. Don't talk.
18 d. Right after the activity, locate your pulse. (the first beat is zero.) e. Count the pulse for 10 seconds. Multiply by 6. For your partner: a. As the student assumes the position in front of the step, signal, “Ready” and “Go”, start the stopwatch for the 3-minute step test. b. After the test, let the student count his pulse for 10 seconds and multiply it by 6. Scoring – record the 60-second heart rate for the activity. PERFORMANCE TARGETS FOR BOYS AGE STRENGTH FLEXIBILITY ENDURANCE Partial Curl- Ups 90 degree Push-Ups Sit and Reach (cm.) Zipper Test 3 min. Step Test 1 Km. Walk/Run 9 23 15 37 122 4:57 10 25 16 39 121 4:40 11 26 17 41 119 4:27 12 28 18 43 117 4:25 13 32 19 45 115 4:19 14 36 20 50 110 4:18 15 38 21 55 107 4:14 16 42 22 56 105 4:10 17 45 23 64 102 4:00 18 47 24 69 99 3:55 19 49 25 70 98 3:45 20 51 26 72 96 3:35 21 55 27 72 95 3:30
19 PERFORMANCE TARGETS FOR GIRLS AGE STRENGTH FLEXIBILITY ENDURANCE Partial Curl- Ups 90 Degree Push-Ups Sit and Reach (cm.) Zipper Test 3 min. Step Test 1 Km. Walk/Run 9 20 7 43 119 5:30 10 21 7 45 117 5:00 11 21 8 47 115 4:55 12 22 9 49 113 4:50 13 22 10 52 111 4:47 14 23 11 54 108 4:38 15 23 12 58 103 4:30 16 24 13 63 101 4:25 17 25 14 68 100 4:17 18 26 14 72 98 4:10 19 27 15 74 96 4:05 20 30 15 75 95 3:37 21 30 16 75 93 3:35 Pictures: Sherwin S. Simangan, Justin Roi V. Dulin, Kim Cepeda, Zhanne Kisner Collado You did it! So now, you can have a comparison of your previous fitness test result with your current test result. Have you improved? Well, that would mean you are doing well physically. The succeeding activities will assess your skills on HRF. A variety of activities, like sports and fitness exercises, are prepared for you to which will suit the needs of your family. Break a leg, buddy!
20 Your teacher will provide you with sports equipment available in your school. Select among these sports equipment what you like. Think about how you’ll use it. Play for 10-15 minutes with your friends. Jot down notes on the different movements to be executed during the game. Relate those movements to the health-related fitness. Write your observations on your activity sheet/notebook. What to observe:  What are the different movements you executed? (e.g. running, swinging the bat, throwing the ball . . . ) 1. Identify the parts of the body involved and uninvolved while using the sports equipment. 2. While performing the sports, what specific skills or movements do you think will help you build the four (4) components of HRF? 3. Reflect how this sports activity can help enhance your health-related fitness and achieve a balance and total fitness. 4. Among these activities, what would suit the needs of your family in terms of HRF? Alternative Activity: Target Zone In your activity notebook, copy the table as shown, and identify what activity is represented by each sports material. Reflect on the health benefits derived from engaging in these activities. Select the best and most appropriate activity for your family as you design your HRF plan. Activity 2 Tough Nut to Crack
21 1. You are going to look for a partner (a friend, a relative, a neighbor) for this activity. 2. Review your knowledge on how to check the pulse rate before and after a physical activity. 3. You are to execute the exercises or activities for each component of the HRF. Choose from the suggested exercises below. 4. Observe carefully what exercises are mild or easy, average and intense or difficult. 5. Chart your pulse rate before and after the activity. Pulse Rate Before After Exercise A Example: mild Exercise B Exercise C 6. On your activity sheet, answer the following questions after performing the exercises. Assess the physical activity or exercises given to you. a. Do you think that these exercises or physical activities are appropriate for your family? b. If you are to design a fitness plan for the members of the family, what are the things to consider? c. What are the possible activities you can give? Cite examples. d. Are these activities suited for each of the member of the family? Whew! That was quite fun. Activity 3 below can also be done with your family at home. This would be excellent if the family members are involved because the end product of this quarter is all about designing an HRF plan for them. Activity 3 Listen to your Heart
22 Suggested Exercises: FLEXIBILITY EXERCISES Stretch #1: Shoulder and Chest This can be performed kneeling or standing. Clasp your hands behind your back and straighten your arms. Raise your hands as high as possible and bend your body or trunk forward from the waist and hold the position for ten seconds. Stretch #2: Arm Across Chest Place one of your arms straight across your chest. Place your other hand on your elbow and pull your arm towards chest and hold. Repeat with your other arm. Stretch #3: Triceps Stretch Place one hand behind your back with elbow in up. Place your other hand on the elbow and gently pull towards your head. Hold and repeat with your other arm. Stretch #4: Gluteus Stretch Sitting on the floor with your right leg bent, place your right foot over your left leg. Place your left arm over your right leg so your elbow can be used to push your right knee. Hold and repeat for other side. Stretch #5: Adductor Stretch Stand with your feet as wide apart as is comfortable. Shift weight to one side as your knee bends. Reach towards your extended foot and hold. Repeat for other side. Stretch #6: Single Leg Hamstring Place your leg out straight and bend the other so your foot is flat into your thigh. Bend forward from your waist keeping your back flat. Do the same for the other leg. Stretch #7: Standing Quadriceps Standing on one leg grab the bottom of your other leg (just above ankle). Pull your heel into your buttocks and push your hips out. Your thigh should be perpendicular to the ground. Hold and repeat with the other leg. Stretch #8: Standing Calf Place your feet in front of each other about 18 inches apart. Keep your back leg straight and your heel on the floor. Push against a wall to increase the stretch. Hold and repeat with your other leg.
23 STRENGTH EXERCISES CARDIOVASCULAR ENDURANCE EXERCISES These exercises would consist of jogging, cycling, stair climbing, and running. Review and assess your output in “Family Connection” activity. Focus on the strengths and weaknesses of each family member with regards to the health-related fitness. Give special attention to the aging members of the family and those with physical disabilities. Copy the following table and do your own assessment: Activity 4 Because I Care
24 Family Health Assessment Family Members Age Body Composition (BMI) Medical history HRF components Weaknesses Strengths Father Mother Sister Brother 1 Brother 2 Me Propose exercises for flexibility, strength and cardio-respiratory endurance (at least 5 exercises for each component). Your output will be presented to your teacher. Provide your own music. Things to remember when performing your exercises: 1. Chosen exercises are aligned with your HRF goal. Timing and coordination blend well with the music; there is unified effort of the group members (if done in groups); and exercises are excellently executed. So learner, what have you found out? Were you surprised with the data you have gathered? Well, these are data you have to remember when planning the HRF activity of your family. Activity 5 Work it Out Now that you have identified the weaknesses and strengths of each family member, the next activity will help you plan exercises for the family. Fantastic learners! You were able to hurdle another challenge in this quarter. This proves you are doing fine and going to the right direction. Now that you have tackled Part II of this quarter, it is understood that you have fully grasped the essence of these activities.
25 At this stage, you are given opportunities to reinforce and deepen your understanding on the importance of HRF activities and exercises. You will also be provided with activities that will assess the mastery of your understanding. Activities 2-4 are provided for you to have a deeper understanding on the importance of exercises in building total fitness and family wellness. The activities will also allow you to develop, reflect on, rethink, validate, and revise your understanding of fitness exercises. You are provided with a reading article below, read it carefully and make a reaction paper based on your readings. Your thoughts and opinion about this article will help you reflect on your understanding of fitness exercise. Write your reaction paper on your worksheet. (For additional reading materials browse on this address: http://www.webmd.com/fitness-exercise/features/exercise-and-music) Active Video Games Help Some Kids Get Active By Jennifer Warner WebMD Health News Reviewed by Louise Chang, MD Oct. 1, 2012 -- One type of TV time may actually play a valuable role in the battle against childhood obesity. A new study suggests active video games may help children, especially girls, raise physical activity levels. The results show most teens who play active video games play at moderate or vigorous intensity levels that would help them meet the recommended 60 minutes of physical activity on most days. Researchers say so-called exergames may also help at-risk young people get moving. “Because exergames can be played in a variety of settings, including unsafe neighborhoods, they can increase opportunities for youth to engage in [physical activity] and decrease sedentary behavior,” researcher Erin O‟Loughlin of the University of Montreal, Canada, and colleagues write in Pediatrics. Part III. WHAT TO REFLECT AND UNDERSTAND Activity 1 Health and Fitness Updates
26 Exergames are screen-based active video games in which individual players or groups interact in a physically active way. They include rhythmic dancing games, virtual bicycles, balance board simulators, and virtual sport simulators. They require a screen, like a TV or computer, and a gaming console, such as the Nintendo Wii. The video games track the players‟ movements onscreen as they attempt to reach a goal. Active Video Games Count as Exercise In the study, researchers surveyed more than 1,200 10th- and 11th-grade students in the Montreal area about their use of active video games. The results show nearly one-quarter of the children said they played active video games. Gamers played an average of two days per week for about 50 minutes each session. Nearly three-fourths (73%) said they played at a moderate or vigorous level of physical intensity that would count toward meeting the recommended physical activity guidelines. Researchers also found that exercise video games like "Wii Fit" and "Dance Dance Revolution," which require high amounts of energy, were among the most popular active video games. New Role for Active Video Games? Researchers say the results suggest that active video games may have a unique role in the battle against rising childhood obesity rates. The study shows that boys are more likely to play non-active video games, and girls were more likely to play active video games. Researchers also found that most children who played active video games played at home, but many also played at friends‟ homes. “It is possible that some girls may be uncomfortable exercising at school or in community settings because they feel scrutinized or judged and therefore prefer exercising at home alone or with friends,” the researchers write. “Lack of school-based exergaming may represent a „missed opportunity‟ to introduce young people to another form of [physical activity],” they write. “The feasibility of exergaming in community centers or at school needs to be tested, and research on the sustainability of exergaming is warranted.”
27 You need to understand the health benefits derived from physical activity before you can successfully design and implement an HRF (Health-Related Fitness) plan. Make a report or a powerpoint presentation on the health benefits derived from involving oneself in the HRF activity. Tackle the 4 components: strength, flexibility, endurance and body composition. Below is a sample: After the presentation, it is expected that you will make a generalization on the importance of engaging in exercises and the drawbacks or disadvantages of lack of exercise. Reflection / Realization: Complete the sentences below. 1. Cardio-respiratory endurance can help me ______________________________. 2. ____________________________________ can help me achieve an ideal BMI. 3. Bending and stretching allow me to __________________________________. 4. _______________________________________________ strengthen my body. 5. Therefore I have learned that ________________________________________. Here are your guides for the oral presentation: (Criteria) 1. Presentation of the HRF health benefits should be addressed clearly. 2. Visual and audio presentation should be well-organized and well-explained. 3. Effective communication skills should be evident. Body Composition • ideal body type prevent joint problems and diabetis • that certain amount of fat is needed by the body to function well Strength • strengthen immunity • protection against injury Endurance • improved Heart-Lungs functioning • increase oxygen supply Flexibility • improve posture • decrease risk of injury Activity 2 Health Perks
28 Make a scrapbook with pictures of your family showing the progress or regress of the family’s state of health. To be included in the scrapbook are pictures of your family’s past HRF activities (sports, exercises, and recreational activities). The scrapbook should tell a story about family wellness. This activity will help you assess and understand the state of health of your family. Well learners, that wasn’t tough, right? This is going to be easy once you have answered all the questions. Try the next activity below. This has something to do with the lifestyle check of your family in terms of the HRF issues. This will help you understand and evaluate how far or how slow is your family’s involvement with fitness. Activity 3 Together in Fitness That was quite enjoyable making your scrapbook. Scanning over your scrapbook, reflect the health status of your family. If you have lots of pictures to show, that would mean your family is doing great physically.
29 At this stage you will plan for physical activities for your family which can be considered as your lifetime engagement to achieve family wellness. By this time, it is affirmed that Health-Related Fitness plays a very important role in your family wellness. Design an HRF plan for your family. 1. Review and assess the output in “Because I Care” by identifying what particular exercises or physical activities are needed by your family members to achieve family wellness and to enjoy lifelong good health. Focus on the HRF activities and exercises. You may choose exercises from the suggested exercises in “Listen to your Heart”. In designing your HRF Plan it must be simple, enjoyable and suited to the needs your family in order to attain maximum level of physical wellness. Use the chart found on the next page to plan your activities. Make sure to include activities for the whole family. Your log should show complete thought and effort and be as detailed as possible. Part IV. WHAT TO TRANSFER Activity 1 Goal Setting Now is the time for you to work on your HRF plan. Setting of your goals here is crucial to the development of your HRF plan. Look into the very needs of your family by referring to the outputs you have on the previous activities as basis for your plan. Activity 2 Hit the Target
30 Below is an example of a fitness plan for your basis. Suggested plan: Join community Fun Runs, ballroom dancing; assign household chores and others.
31 Supplementary activity: Family Day You will submit a narrative report about the actual implementation of the HRF Plan you have designed. You will also provide proof to support the narrative report like pictures, video, signatures or thru other media technologies. It is expected that this implementation will take a while, so you will be given enough time to submit this narrative report and evidences before the end of the first quarter period. Assessment of HRF plan for the family using the following criteria:  Appropriateness of the HRF activities for the family  Relevance to the needs of the family members  Completeness of the plan Bravo, you made it! Things did turn out well. Did you know that working on this activity brings you closer to your family? Remember, family bonding creates harmony and understanding at home. So, this is a great opportunity for you to experience. Maybe at some point you have encountered difficulties but keep in mind, “The more difficulties one has to encounter, within and without, the more significant and the higher in inspiration his life will be.” - Horace Bushnell
32 It is expected that by this time you have already understood the essentials of health-related fitness and its relation to family wellness. This module has provided you discussions on the importance of HRF and supplied you with different activities for you to assess yourself and your family in terms of health-related fitness and thereby guiding you to design an appropriate HRF plan for your family that will sustain for life. Furthermore, this module is focused on a wide range of activities that will help you develop appropriate skills, enables you to understand fitness concepts and their application, as well as fosters confidence and appreciation of physical activity as a means to wellness. Part I gives you a brief recall on the HRF components. It also provides you with activities to help you strengthen your knowledge on the lesson at hand. A brief assessment of your family’s daily physical activity habits is also asked of you to later plan the appropriate activities and exercises that will suit each family member. Part II enables you to perform and demonstrate the HRF test. The result of the fitness test is your basis for self-assessment. A table is also provided for you to list down and assess your family health status that is crucial in designing your family HRF plan. Part III provides you with different activities and discussion that can help you reflect and think deeply on the essentials of health-related fitness. It also talks about the health benefits of engaging in physical activities and exercises. The activities, exercises and sports introduced in Part III are carefully selected for you to choose and decide the appropriate HRF activities for you and your family. Part IV is the final phase of Quarter 1. You are expected to design an appropriate HRF plan for your family that will sustain a lifelong active lifestyle. Taking into consideration what you have learned from this chapter and from the activities provided in Part I-III, you are now equipped to propose an HRF plan. SUMMARY
33 Collage - form of art in which various materials such as photographs and pieces of paper or fabric are arranged and stuck to a backing. Fitness – the condition of being physically fit and healthy, especially as a result of exercise and proper nutrition. HRF (Health-Related Fitness) - ability to become and stay physically healthy. Perks – Benefits; privileges; bonuses Regress - returning to a former state; get worse or fall back to a previous condition. SRF (Skill-Related Fitness) - focuses on the performance in a sport. Wellness – the quality or state of being healthy in body and mind, especially as the result of deliberate effort. SOURCES: http://www.state.nj.us/education/frameworks/chpe/chapter8f.pdf 11-28-2012 http://fitness.ygoy.com/2010/05/29/health-related-fitness-activities-importance-and-different-types/ 11-28-2012 http://www.commonhealth.virginia.gov/documents/hf/AllTogetherNow.pdf 11-28-2012 http://depedmarikina.ph/resource%20material/DepEd%20Physical%20Fitness%20Test.pdf http://www.jumpusa.com/agility_slats.html 11-28-2012 http://www.muscleandfitness.com/features/athletes-and-celebrities/your-cheat-sheet-london-2012-summer- olympics?page=6 http://www.bittersweetfitness.com/cardiovascular-exercise/ 11-28-2012 http://www.hygenicblog.com/2011/07/01/systematic-review-supports-balance-training/ 11-28-2012 http://health.howstuffworks.com/wellness/diet-fitness/exercise/back-strengthening-exercises7.htm 11-28-2012 http://www.stayfitbuzz.com/tag/eat-clean-train-dirty/ 11-28-2012 http://www.amazingfitnesstips.com/easy-muscular-strength-exercises 11-28-2012 http://blog.isowhey.com.au/2012/02/09/how-fit-are-you-test-yourself/ 11-28-2012 http://www.thehealthybackblog.com/wp-content/uploads/2011/06/flexibility-exercises-like-pilates-and-yoga-could-prevent- treat-stiff-arteries1.jpg 11-28-2012 http://blogs.plos.org/obesitypanacea/2012/02/10/why-the-body-mass-index-bmi-is-a-poor-measure-of-your-health/11-28- 2012 http://dwellingintheword.files.wordpress.com/2010/04/27-teacher.gif 11-28-2012 http://www.kamogatanishi-e.ed.jp/english/clipart/People.htm 11-28-2012 http://www.glencoe.com/sites/common_assets/health_fitness/gln_health_fitness_zone/pdf/heart_rate_monitor_activities/health_skill_re lated_itness/health_skill_related_fitness_activity_3.pdf, 11-08-12 http://www.doe.virginia.gov/instruction/physed/fitness_testing/fitness_testing_info.pdf, 10-24-12 http://www.sport-fitness-advisor.com/flexibility-exercises.html 11-28-2012 http://www.amazingfitnesstips.com/fitness-for-life http://www.webmd.com/fitness-exercise/news/20121001/active-video-games-help-some-kids-get-active 11-28-2012 http://www.summitmedicalgroup.com/library/sports_health/strength_training_lower_body/ 11-28-2012 http://www.summitmedicalgroup.com/library/sports_health/strength_training/ 11-28-2012 GLOSSARY OF TERMS

More Related Content

Grade 8 PE module(Q1)

  • 1. 1 Grade 8 Learning Materials (Under K to 12 Curriculum) MAPEH Grade 8 Physical Education (First Quarter) INTRODUCTION This module is designed for you, as a Grade 8 learner, to explore knowledge and skills that will help you and your family develop a lifelong habit of physical fitness and wellness. This actvity will be a real challenge for you and your family. Nowadays, people become less physically active because of various reasons and one of those is brought by the advancement of science and technology. Many are no longer participative in any fitness-relevant activities. We are aware of the health benefits and importance derived from engaging in physical activities, yet we tend to take its significance for granted. Unfortunately, many young people do not engage in worthwhile exercises or physical activities anymore. This may be due to your youth and your ability to execute with less effort, or your current health status. Being physically fit and healthy can help you get through with the stresses and demands of life and this improves your self-esteem, develops your confidence and self- concept which can only be realized when are much older. Health-related fitness activities play a vital role in the holistic development of a person. Fitness activities, usually depend on individual’s choice, age, and ability. Health- related fitness ensures cardiovascular fitness and thus helps you in the process of aging. Health–related fitness activities are provided for you to have a better grasp on the lesson at hand, and they will equip you with various choices in selecting the most appropriate exercises or activities that will help you and your family to achieve a level of physical wellness. Expectations from these activities should be clear to you and questions are encouraged for your better understanding. You will be encouraged to design an HRF (Health Related Fitness) plan that will cater to the needs of your family. An HRF plan is a set of fitness goals. These goals that you establish should take into account your current as well as your desired fitness levels. Even after the implementation of the designed HRF plan, you will still need to evaluate its Health Related Fitness
  • 2. 2 success or failure. Accordingly, you then make certain revisions in order to encourage yourself and your family to continue the HRF activity for life. There is also a need to emphasize the importance of making the activity fun and enjoyable. In doing so, you’ll have exercise as a habit for life. At the end of the lesson, you should be able to  recognize the physical activity habits of the family in terms of health-related fitness components;  undertake fitness tests;  assess the family’s strengths and weaknesses in the components of HRF;  perform exercises to enhance cardiovascular and muscular fitness;  demonstrate HRF for the family regularly to ensure its promotion of an active lifestyle;  explain why the purpose is critical in ensuring the conduct of activities in the family;  design physical activities that promote cardiovascular and muscular fitness to family members. This Pre-test is given to find out how well you know and understand the importance of physical movements in your daily life. These activities will assess your knowledge and skills on Health-Related Fitness. A. Identify and classify the pictures as shown based on the components of health-related fitness 1. 2. 3. 4. 5. 6. 7. 8. 9. 10. B. Explain briefly how these HRF activities can benefit your family in terms of physical wellness. Objectives Pre-Test
  • 3. 3 C. 1. 2. 3. 4. 5. 6. 7. 8. 9. 10. The result of your pre-test will not be graded but will help the teacher determine your knowledge of the lesson.
  • 4. 4 Provide below your expected personal learning goals and targets. Learning goals and targets are lessons you expect to learn from this learning materials. Example: I will be able to identify the four components of HRF.  _____________________________________________  _____________________________________________  _____________________________________________  _____________________________________________  _____________________________________________  _____________________________________________  _____________________________________________  _____________________________________________ Congratulations! You have identified your learning goals and this tme you are ready to explore the next learning steps . Learning Goals and Targets
  • 5. 5 Activity 1 Where Am I? In this stage, you will reflect on how well you understand the concept of health- related fitness and your expectations about the topic. You are encouraged to ask questions for further clarifications. The following activities shall help you assess your knowledge about health-related fitness exercises. This will give you opportunities to identify and clarify any misconceptions you have about the lesson. Let’s play a brain teasing fun game called “Word Scramble”. Find from the untangled letters that would compose the components associated with Health-Related Fitness. The words could be in any directions as long as the letters are all inter-connected. In you activity notebook, write these words and try to define each word identified. S C E N T E R O W B T E N D U R A E O L R V I T A N C D F L E X I B I L Y C O M N D Y T I I S O P O G F Y R T I O N S P T A G M A X I M U M H E My answers: 1.________________________________ 2.________________________________ 3. ________________________________ 4. ________________________________ Part I. WHAT TO KNOW Remember learners that in this quarter it is expected that you have enough understanding about physical fitness. Your Grade 7 experience has already given you an overview of physical fitness as both skill-related and health-related fitness.
  • 6. 6 Components of Health-Related Fitness Fitness is defined as a condition in which an individual has enough energy to avoid fatigue and enjoy life. Try to look back and reflect on your day’s activity. Do you have lots of energy, or do you get tired easily? Physical fitness is divided into four health- and six skill-related components. Skill-related fitness enhances one’s performance in athletic or sports events. Health-related fitness is the ability to become and stay physically healthy. Health Components Skill Components Cardiorespiratory fitness Agility Muscular strength and endurance Balance Flexibility Power Body composition Speed Coordination Reaction time Health-related components focus on factors that promote optimum health and prevent the onset of disease and problems associated with inactivity. Four Components of Health-Related Fitness • Cardiovascular fitness is the ability of the heart (cardio) and circulatory system (vascular) to supply oxygen to muscles for an extended period of time. Cardiovascular is also called cardiorespiratory (lungs) fitness. Usually the 1km run or some other type of continuous fitness activity (12-minute run, cycling, step-test, etc.) is used to assess cardiovascular fitness. • Muscular strength and endurance is the muscle’s ability to produce effort or perform work. If you have found the words and were able to define each, that would mean that you have the basic knowledge of HRF. Below is a discussion on the components of HRF. Read it carefully. On your worksheet, answer the questions following the article.
  • 7. 7 • Muscular endurance refers to the ability of the muscle to work over an extended period of time without fatigue. Performing push-ups and sit-ups or crunches for one minute is commonly used in fitness testing of muscular endurance. • Muscular strength refers to the maximum amount of force a muscle can exert against an opposing force. Fitness testing usually consists of a one-time maximum lift using weights (bench press, leg press, etc.). • Flexibility is the ability to move a body part through a full range of motion (ROM) at a joint. The sit-and-reach is commonly used to determine flexibility. • Body composition is the ratio of body fat to lean body mass (including water, bones, muscles, and connective tissues). Having too much fat tissues is a risk factor for cardiovascular diseases, diabetes, cancer, and arthritis. In addition to improving quality of life, health-related fitness • increases muscle tone and strength; • decreases susceptibility to injuries and illness; • improves bone mineral density; • reduces risk of osteoporosis; • improves posture; • increases efficiency of the respiratory and circulatory systems; • decreases risk of cardiovascular disease and stroke; • improves blood pressure; • decreases risk of diabetes and some cancers; • improves self-esteem and self-confidence; • decreases body fat and improves metabolism; and • increases energy level and academic achievement. After reading this article, answer the following questions below on your worksheet: 1. In your own words, define fitness. ___________________________________________________________________________ ________________________________________________________________. 2. Describe the difference between health-related and skill-related fitness components. ___________________________________________________________________________ ________________________________________________________________.
  • 8. 8 Reflect on your daily activities and write them down on the table below. Give special attention to activities that will help improve your HRF and maximize your body potentials. After a few minutes, group yourselves into 5 or 8 and discuss your answers with the group. Present your output in class. My daily routines/tasks HRF components 1. 2. 3. 4. What are my daily routines or tasks associated to health-related fitness? Do you know that doing household chores helps a lot in maintaining physical fitness? Think about this: for the whole day, you have been sitting down in the classroom, listening and writing down notes which make you immovable. So find time doing household chores as part of your daily routines. The next activity is a reinforcement of what you have learned in part 1. Activity 2 Quest for Fitness
  • 9. 9 In this activity, you are expected to bring pictures showing different activities of a person. Display each picture and describe the action and how the person in the picture might be feeling. List down benefits associated with each activity. Examples of pictures might include:  A smiling child running (feeling free and happy)  A group of people engaged in a game or sport (having fun)  A figure skater, dancer, or gymnast performing (graceful, powerful) After displaying your picture parade, ask one of your classmates to report his/her list of benefits associated with each activity in class. Allow your classmate to explain his/her answer. Variation: Create a collage or bulletin board display of cut-out pictures from newspapers or magazines that will illustrate the benefits of being active. In this activity, you are to identify the physical activity habits of the family in terms of health-related fitness components. A table is provided for you to list down important details of the family that would be of help later when you will be designing your family HRF activity plan. Family Members Age Occupation/ Work/Job Activities involved in relation to the Occupation/Work/Job HRF component involved Household Chores HRF component involved Example: Father 54 PUJ Diver Drives and sits for 8 hours Feeds the chicken, Repair damages in the house . . . Activity 3 Picture Parade Activity 4 Family Connection Wow, you have done a great job! Your presentation was indeed a work of art. It is now very clear that you have understood our lesson well.
  • 10. 10 Mother 48 Housewife Sister 25 None Brother 1 22 Laborer Brother 2 18 Student Me 14 Student (Just indicate those people you are living with.) Activities are provided for you to have a deeper understanding on the importance of exercise in building total fitness and family wellness. The activities will also allow you to develop better understand HRF. Once again you must undertake the fitness test for comparative purposes in determining general fitness. This is a test given to you every year. So this would not be hard for you to perform. Make sure to follow the instructions to avoid accidents or injuries. Part II. WHAT TO PROCESS Great job! That wasn’t too hard, right? You are now ready to level up. The succeeding activities awaiting you will be more interesting and fun-filled . So, hold your breath and enjoy!
  • 11. 11 Activity 1 Physical Fitness Test (HRF) 1. Prepare for the test.  Review the procedures in conducting the Physical Fitness Test.  Wear appropriate attire.  Do the warm-up exercises on your own or with your partner.  Re-orient yourself on the proper execution of the tests and recording of test results.  Go through with the test without exerting maximum effort.  Observe safety. 2. Perform the test with a partner. 3. Record your test results. Physical Fitness Test Health Related Fitness BODY COMPOSITION – is the body’s relative amount of fat to fat-free mass. A. Body Mass Index (BMI) WEIGHT [in Kilograms] HEIGHT [in Meters]2 Example: 30 30 20.83 (NORMAL) (1.2)2 1.44 CLASSIFICATION: BELOW 18.5 Underweight 18.5 – 24.9 Normal 25 – 29.9 Overweight 30.0 – ABOVE Obese A.1 Weight – the heaviness or lightness of a person. Equipment: Weighing Scale
  • 12. 12 Procedure: For you as the test taker: a. Wear light clothing. b. On bare feet, stand erect and still with weight evenly distributed on the center of the scale. For your partner: a. Before the start of weighing, adjust the scale to zero point. b. Record the score in kilograms. Scoring – record body mass to the nearest 0.5 kilograms A.2 Height – it is the distance between the floor to the top of the head in standing position. Equipment: 1. An even and firm floor and flat wall 2. L – square 3. Tape measure laid flat to a concrete wall. The zero point starts at the bottom of the floor. Procedure: For you: a. Stand erect on bare feet with heels, buttocks and shoulders pressed against the wall with tape measure. For your partner: a. Place the L-square against the wall with the base at the top of the head of the person being tested. b. Record the score in meters. Scoring – record standing height. * 1 meter = 100 centimeters B. Waist Circumference – waist circumference is a good predictor of visceral fat which contributes more risk of cardiovascular disease and diabetes than fat located in other areas of the body. Equipment: Tape Measure
  • 13. 13 Procedure: For you: a. Wear light clothing before taking waist circumference. b. On bare waist, stand erect and wrap tape measure around waist. For your partner: a. Record the score in centimeters. Standard Men Women Risk Centimeter Inches Centimeter Inches Very High >120 >47 >110 >43.5 High 100 – 120 39.5 – 47 90 – 109 35.5 – 43 Normal 102 40 88 34.6 Low 80 – 99 31.5 – 39 70 – 89 28.3 – 35 Very Low <80 <31.5 <70 <28.5 STRENGTH – refers to the muscle’s ability to generate force against physical objects. In the fitness world, this typically refers to how much weight you can lift for different strength training exercises. 1. 90 – Degree Push-up Purpose – to measure strength of upper extremities Equipment Exercise mats or any clean mats Procedure For you: a. Lie down on the mat; face down in standard push-up position: palms on the mat under the shoulders, fingers pointing forward, and legs straight, parallel, and slightly apart, with the toes supporting the feet. b. FOR BOYS: Straighten the arms, keeping the back and knees straight, then lower the arms until there is a 90-degree angle at the elbows (upper arms are parallel to the floor).
  • 14. 14 FOR GIRLS: With knees in contact with the floor, straighten the arms, keeping the back straight, then lower the arms until there is a 90-degree angle at the elbows (upper arms are parallel to the floor). c. Perform as many repetitions as possible, maintaining a cadence of 20 push-ups per minute (2 seconds going down and 1 second going up). For the tester: a. As the student assumes the position of push-up, start counting as the student lowers his body on the ground until he reaches 90-degree angle at the elbow. b. Make sure that the student performs the push-ups in the correct form. c. The test is terminated when the subject can no longer perform the push- ups in the correct form (three corrections are allowed), is in pain, voluntarily stops, or when cadence is broken. Scoring – record the number of push-ups made. 2. Curl-ups Purpose – to measure strength of abdominal muscles Equipment Exercise mats or any clean mats Procedure For you: a. Lie on your back with the knees flexed and the feet 12 inches from the buttocks. b. Feet cannot be held or rested against an object. The arms are extended and are resting on the thighs c. Complete a slow, controlled curl-up, sliding fingertips along the floor until they touch the second tapeline. d. The curl-up should be performed at a rate of one every 3 seconds or 20 curl-ups per minute (2 seconds going up and 1 second going down). e. There should be no rest at the bottom position, and perform as many curl-ups as possible without stopping.
  • 15. 15 For the tester a. One curl-up is counted each time the student’s shoulder blade touches the floor. b. Make sure that the student performs the curl-ups in the correct form. c. The test is terminated when the subject can no longer perform the curl- ups in the correct form (three corrections are allowed), is in pain, voluntarily stops or when cadence is broken. Scoring – record the number of curl-ups made. FLEXIBILITY – refers to the ability of the joints to move through a full range of motion. 1. Sit and Reach – a test of flexibility for the lower extremities particularly the hamstring. Purpose – reach as far as possible without bending the hamstring Equipment: Tape Measure Procedure For you: a. Sit on the floor with back flat on the wall with feet approximately 12 inches apart. b. Without bending your back, knees, and elbows, place one hand on top of the other and position the hands on the floor. c. After the tester has positioned the zero point of the tape measure, start the test by slowly reaching the farthest point possible without bending the knees.
  • 16. 16 For your partner: a. As the student assumes position (b) procedure, position the zero point of the tape measure at the tip of the finger farthest from the body. b. See to it that the knees are not bent as the test taker reaches the farthest that he/she could. c. Measure the farthst distance reached. d. record the score in centimetesr. Scoring - record sit and reach to the nearest 0.1 centimeter. 2. Zipper Test – a test of upper arm and shoulder girdle flexibility intended to parallel the strength / endurance assessment of the region. Purpose – to touch the fingertips together behind the back by reaching over the shoulder and under the elbow. Equipment: Ruler Procedure: For you: a. Stand erect. b. To test the right shoulder, raise your right arm, bend your elbow, and reach down across your back as far as possible. c. At the same time, extend your left arm down and behind your back, bend your elbow up across your back, and try to cross your fingers over those of your right hand. d. Reach with the right hand over the right shoulder and down the back as if to pull a zipper or scratch between the shoulder blades. e. To test the left shoulder, repeat procedures a – d with the left hand over the left shoulder. For your partner: a. Observe whether the fingers touched or overlapped each other. b. Measure the distance in which the fingers overlapped. c. Record the score in centimeters.
  • 17. 17 Scoring – record zipper test to the nearest 0.1 centimeter. Standard 0 – did not touch fingers 1 – just touched fingers 2 – fingers overlapped by 1-2 cms. 3 – fingers overlapped by 3-4 cms. 4 – fingers overlapped by 5-7 cms. 5 – fingers overlapped by 8 cms. or more CARDIOVASCULAR ENDURANCE – is the ability of the heart, lungs and blood vessels to deliver oxygen to working muscles and tissues, as well as the ability of those muscles and tissues to utilize that oxygen. Endurance may also refer to the ability of the muscle to do repeated work without fatigue. 1. 3–Minute Step Test Purpose - to measure cardiovascular endurance Equipment 1. Step with a height of 12 inches 2. Stopwatch Procedure For you: a. Position in front of the step. b. At the signal go, step up and down on a bench for 3 minutes at a rate of 24 steps per minute. One step consists of 4 beats, – that is, “up with the left foot, up with the right foot, down with the left foot, down with the right foot.” c. Immediately after the exercise, stand and relax. Don't talk.
  • 18. 18 d. Right after the activity, locate your pulse. (the first beat is zero.) e. Count the pulse for 10 seconds. Multiply by 6. For your partner: a. As the student assumes the position in front of the step, signal, “Ready” and “Go”, start the stopwatch for the 3-minute step test. b. After the test, let the student count his pulse for 10 seconds and multiply it by 6. Scoring – record the 60-second heart rate for the activity. PERFORMANCE TARGETS FOR BOYS AGE STRENGTH FLEXIBILITY ENDURANCE Partial Curl- Ups 90 degree Push-Ups Sit and Reach (cm.) Zipper Test 3 min. Step Test 1 Km. Walk/Run 9 23 15 37 122 4:57 10 25 16 39 121 4:40 11 26 17 41 119 4:27 12 28 18 43 117 4:25 13 32 19 45 115 4:19 14 36 20 50 110 4:18 15 38 21 55 107 4:14 16 42 22 56 105 4:10 17 45 23 64 102 4:00 18 47 24 69 99 3:55 19 49 25 70 98 3:45 20 51 26 72 96 3:35 21 55 27 72 95 3:30
  • 19. 19 PERFORMANCE TARGETS FOR GIRLS AGE STRENGTH FLEXIBILITY ENDURANCE Partial Curl- Ups 90 Degree Push-Ups Sit and Reach (cm.) Zipper Test 3 min. Step Test 1 Km. Walk/Run 9 20 7 43 119 5:30 10 21 7 45 117 5:00 11 21 8 47 115 4:55 12 22 9 49 113 4:50 13 22 10 52 111 4:47 14 23 11 54 108 4:38 15 23 12 58 103 4:30 16 24 13 63 101 4:25 17 25 14 68 100 4:17 18 26 14 72 98 4:10 19 27 15 74 96 4:05 20 30 15 75 95 3:37 21 30 16 75 93 3:35 Pictures: Sherwin S. Simangan, Justin Roi V. Dulin, Kim Cepeda, Zhanne Kisner Collado You did it! So now, you can have a comparison of your previous fitness test result with your current test result. Have you improved? Well, that would mean you are doing well physically. The succeeding activities will assess your skills on HRF. A variety of activities, like sports and fitness exercises, are prepared for you to which will suit the needs of your family. Break a leg, buddy!
  • 20. 20 Your teacher will provide you with sports equipment available in your school. Select among these sports equipment what you like. Think about how you’ll use it. Play for 10-15 minutes with your friends. Jot down notes on the different movements to be executed during the game. Relate those movements to the health-related fitness. Write your observations on your activity sheet/notebook. What to observe:  What are the different movements you executed? (e.g. running, swinging the bat, throwing the ball . . . ) 1. Identify the parts of the body involved and uninvolved while using the sports equipment. 2. While performing the sports, what specific skills or movements do you think will help you build the four (4) components of HRF? 3. Reflect how this sports activity can help enhance your health-related fitness and achieve a balance and total fitness. 4. Among these activities, what would suit the needs of your family in terms of HRF? Alternative Activity: Target Zone In your activity notebook, copy the table as shown, and identify what activity is represented by each sports material. Reflect on the health benefits derived from engaging in these activities. Select the best and most appropriate activity for your family as you design your HRF plan. Activity 2 Tough Nut to Crack
  • 21. 21 1. You are going to look for a partner (a friend, a relative, a neighbor) for this activity. 2. Review your knowledge on how to check the pulse rate before and after a physical activity. 3. You are to execute the exercises or activities for each component of the HRF. Choose from the suggested exercises below. 4. Observe carefully what exercises are mild or easy, average and intense or difficult. 5. Chart your pulse rate before and after the activity. Pulse Rate Before After Exercise A Example: mild Exercise B Exercise C 6. On your activity sheet, answer the following questions after performing the exercises. Assess the physical activity or exercises given to you. a. Do you think that these exercises or physical activities are appropriate for your family? b. If you are to design a fitness plan for the members of the family, what are the things to consider? c. What are the possible activities you can give? Cite examples. d. Are these activities suited for each of the member of the family? Whew! That was quite fun. Activity 3 below can also be done with your family at home. This would be excellent if the family members are involved because the end product of this quarter is all about designing an HRF plan for them. Activity 3 Listen to your Heart
  • 22. 22 Suggested Exercises: FLEXIBILITY EXERCISES Stretch #1: Shoulder and Chest This can be performed kneeling or standing. Clasp your hands behind your back and straighten your arms. Raise your hands as high as possible and bend your body or trunk forward from the waist and hold the position for ten seconds. Stretch #2: Arm Across Chest Place one of your arms straight across your chest. Place your other hand on your elbow and pull your arm towards chest and hold. Repeat with your other arm. Stretch #3: Triceps Stretch Place one hand behind your back with elbow in up. Place your other hand on the elbow and gently pull towards your head. Hold and repeat with your other arm. Stretch #4: Gluteus Stretch Sitting on the floor with your right leg bent, place your right foot over your left leg. Place your left arm over your right leg so your elbow can be used to push your right knee. Hold and repeat for other side. Stretch #5: Adductor Stretch Stand with your feet as wide apart as is comfortable. Shift weight to one side as your knee bends. Reach towards your extended foot and hold. Repeat for other side. Stretch #6: Single Leg Hamstring Place your leg out straight and bend the other so your foot is flat into your thigh. Bend forward from your waist keeping your back flat. Do the same for the other leg. Stretch #7: Standing Quadriceps Standing on one leg grab the bottom of your other leg (just above ankle). Pull your heel into your buttocks and push your hips out. Your thigh should be perpendicular to the ground. Hold and repeat with the other leg. Stretch #8: Standing Calf Place your feet in front of each other about 18 inches apart. Keep your back leg straight and your heel on the floor. Push against a wall to increase the stretch. Hold and repeat with your other leg.
  • 23. 23 STRENGTH EXERCISES CARDIOVASCULAR ENDURANCE EXERCISES These exercises would consist of jogging, cycling, stair climbing, and running. Review and assess your output in “Family Connection” activity. Focus on the strengths and weaknesses of each family member with regards to the health-related fitness. Give special attention to the aging members of the family and those with physical disabilities. Copy the following table and do your own assessment: Activity 4 Because I Care
  • 24. 24 Family Health Assessment Family Members Age Body Composition (BMI) Medical history HRF components Weaknesses Strengths Father Mother Sister Brother 1 Brother 2 Me Propose exercises for flexibility, strength and cardio-respiratory endurance (at least 5 exercises for each component). Your output will be presented to your teacher. Provide your own music. Things to remember when performing your exercises: 1. Chosen exercises are aligned with your HRF goal. Timing and coordination blend well with the music; there is unified effort of the group members (if done in groups); and exercises are excellently executed. So learner, what have you found out? Were you surprised with the data you have gathered? Well, these are data you have to remember when planning the HRF activity of your family. Activity 5 Work it Out Now that you have identified the weaknesses and strengths of each family member, the next activity will help you plan exercises for the family. Fantastic learners! You were able to hurdle another challenge in this quarter. This proves you are doing fine and going to the right direction. Now that you have tackled Part II of this quarter, it is understood that you have fully grasped the essence of these activities.
  • 25. 25 At this stage, you are given opportunities to reinforce and deepen your understanding on the importance of HRF activities and exercises. You will also be provided with activities that will assess the mastery of your understanding. Activities 2-4 are provided for you to have a deeper understanding on the importance of exercises in building total fitness and family wellness. The activities will also allow you to develop, reflect on, rethink, validate, and revise your understanding of fitness exercises. You are provided with a reading article below, read it carefully and make a reaction paper based on your readings. Your thoughts and opinion about this article will help you reflect on your understanding of fitness exercise. Write your reaction paper on your worksheet. (For additional reading materials browse on this address: http://www.webmd.com/fitness-exercise/features/exercise-and-music) Active Video Games Help Some Kids Get Active By Jennifer Warner WebMD Health News Reviewed by Louise Chang, MD Oct. 1, 2012 -- One type of TV time may actually play a valuable role in the battle against childhood obesity. A new study suggests active video games may help children, especially girls, raise physical activity levels. The results show most teens who play active video games play at moderate or vigorous intensity levels that would help them meet the recommended 60 minutes of physical activity on most days. Researchers say so-called exergames may also help at-risk young people get moving. “Because exergames can be played in a variety of settings, including unsafe neighborhoods, they can increase opportunities for youth to engage in [physical activity] and decrease sedentary behavior,” researcher Erin O‟Loughlin of the University of Montreal, Canada, and colleagues write in Pediatrics. Part III. WHAT TO REFLECT AND UNDERSTAND Activity 1 Health and Fitness Updates
  • 26. 26 Exergames are screen-based active video games in which individual players or groups interact in a physically active way. They include rhythmic dancing games, virtual bicycles, balance board simulators, and virtual sport simulators. They require a screen, like a TV or computer, and a gaming console, such as the Nintendo Wii. The video games track the players‟ movements onscreen as they attempt to reach a goal. Active Video Games Count as Exercise In the study, researchers surveyed more than 1,200 10th- and 11th-grade students in the Montreal area about their use of active video games. The results show nearly one-quarter of the children said they played active video games. Gamers played an average of two days per week for about 50 minutes each session. Nearly three-fourths (73%) said they played at a moderate or vigorous level of physical intensity that would count toward meeting the recommended physical activity guidelines. Researchers also found that exercise video games like "Wii Fit" and "Dance Dance Revolution," which require high amounts of energy, were among the most popular active video games. New Role for Active Video Games? Researchers say the results suggest that active video games may have a unique role in the battle against rising childhood obesity rates. The study shows that boys are more likely to play non-active video games, and girls were more likely to play active video games. Researchers also found that most children who played active video games played at home, but many also played at friends‟ homes. “It is possible that some girls may be uncomfortable exercising at school or in community settings because they feel scrutinized or judged and therefore prefer exercising at home alone or with friends,” the researchers write. “Lack of school-based exergaming may represent a „missed opportunity‟ to introduce young people to another form of [physical activity],” they write. “The feasibility of exergaming in community centers or at school needs to be tested, and research on the sustainability of exergaming is warranted.”
  • 27. 27 You need to understand the health benefits derived from physical activity before you can successfully design and implement an HRF (Health-Related Fitness) plan. Make a report or a powerpoint presentation on the health benefits derived from involving oneself in the HRF activity. Tackle the 4 components: strength, flexibility, endurance and body composition. Below is a sample: After the presentation, it is expected that you will make a generalization on the importance of engaging in exercises and the drawbacks or disadvantages of lack of exercise. Reflection / Realization: Complete the sentences below. 1. Cardio-respiratory endurance can help me ______________________________. 2. ____________________________________ can help me achieve an ideal BMI. 3. Bending and stretching allow me to __________________________________. 4. _______________________________________________ strengthen my body. 5. Therefore I have learned that ________________________________________. Here are your guides for the oral presentation: (Criteria) 1. Presentation of the HRF health benefits should be addressed clearly. 2. Visual and audio presentation should be well-organized and well-explained. 3. Effective communication skills should be evident. Body Composition • ideal body type prevent joint problems and diabetis • that certain amount of fat is needed by the body to function well Strength • strengthen immunity • protection against injury Endurance • improved Heart-Lungs functioning • increase oxygen supply Flexibility • improve posture • decrease risk of injury Activity 2 Health Perks
  • 28. 28 Make a scrapbook with pictures of your family showing the progress or regress of the family’s state of health. To be included in the scrapbook are pictures of your family’s past HRF activities (sports, exercises, and recreational activities). The scrapbook should tell a story about family wellness. This activity will help you assess and understand the state of health of your family. Well learners, that wasn’t tough, right? This is going to be easy once you have answered all the questions. Try the next activity below. This has something to do with the lifestyle check of your family in terms of the HRF issues. This will help you understand and evaluate how far or how slow is your family’s involvement with fitness. Activity 3 Together in Fitness That was quite enjoyable making your scrapbook. Scanning over your scrapbook, reflect the health status of your family. If you have lots of pictures to show, that would mean your family is doing great physically.
  • 29. 29 At this stage you will plan for physical activities for your family which can be considered as your lifetime engagement to achieve family wellness. By this time, it is affirmed that Health-Related Fitness plays a very important role in your family wellness. Design an HRF plan for your family. 1. Review and assess the output in “Because I Care” by identifying what particular exercises or physical activities are needed by your family members to achieve family wellness and to enjoy lifelong good health. Focus on the HRF activities and exercises. You may choose exercises from the suggested exercises in “Listen to your Heart”. In designing your HRF Plan it must be simple, enjoyable and suited to the needs your family in order to attain maximum level of physical wellness. Use the chart found on the next page to plan your activities. Make sure to include activities for the whole family. Your log should show complete thought and effort and be as detailed as possible. Part IV. WHAT TO TRANSFER Activity 1 Goal Setting Now is the time for you to work on your HRF plan. Setting of your goals here is crucial to the development of your HRF plan. Look into the very needs of your family by referring to the outputs you have on the previous activities as basis for your plan. Activity 2 Hit the Target
  • 30. 30 Below is an example of a fitness plan for your basis. Suggested plan: Join community Fun Runs, ballroom dancing; assign household chores and others.
  • 31. 31 Supplementary activity: Family Day You will submit a narrative report about the actual implementation of the HRF Plan you have designed. You will also provide proof to support the narrative report like pictures, video, signatures or thru other media technologies. It is expected that this implementation will take a while, so you will be given enough time to submit this narrative report and evidences before the end of the first quarter period. Assessment of HRF plan for the family using the following criteria:  Appropriateness of the HRF activities for the family  Relevance to the needs of the family members  Completeness of the plan Bravo, you made it! Things did turn out well. Did you know that working on this activity brings you closer to your family? Remember, family bonding creates harmony and understanding at home. So, this is a great opportunity for you to experience. Maybe at some point you have encountered difficulties but keep in mind, “The more difficulties one has to encounter, within and without, the more significant and the higher in inspiration his life will be.” - Horace Bushnell
  • 32. 32 It is expected that by this time you have already understood the essentials of health-related fitness and its relation to family wellness. This module has provided you discussions on the importance of HRF and supplied you with different activities for you to assess yourself and your family in terms of health-related fitness and thereby guiding you to design an appropriate HRF plan for your family that will sustain for life. Furthermore, this module is focused on a wide range of activities that will help you develop appropriate skills, enables you to understand fitness concepts and their application, as well as fosters confidence and appreciation of physical activity as a means to wellness. Part I gives you a brief recall on the HRF components. It also provides you with activities to help you strengthen your knowledge on the lesson at hand. A brief assessment of your family’s daily physical activity habits is also asked of you to later plan the appropriate activities and exercises that will suit each family member. Part II enables you to perform and demonstrate the HRF test. The result of the fitness test is your basis for self-assessment. A table is also provided for you to list down and assess your family health status that is crucial in designing your family HRF plan. Part III provides you with different activities and discussion that can help you reflect and think deeply on the essentials of health-related fitness. It also talks about the health benefits of engaging in physical activities and exercises. The activities, exercises and sports introduced in Part III are carefully selected for you to choose and decide the appropriate HRF activities for you and your family. Part IV is the final phase of Quarter 1. You are expected to design an appropriate HRF plan for your family that will sustain a lifelong active lifestyle. Taking into consideration what you have learned from this chapter and from the activities provided in Part I-III, you are now equipped to propose an HRF plan. SUMMARY
  • 33. 33 Collage - form of art in which various materials such as photographs and pieces of paper or fabric are arranged and stuck to a backing. Fitness – the condition of being physically fit and healthy, especially as a result of exercise and proper nutrition. HRF (Health-Related Fitness) - ability to become and stay physically healthy. Perks – Benefits; privileges; bonuses Regress - returning to a former state; get worse or fall back to a previous condition. SRF (Skill-Related Fitness) - focuses on the performance in a sport. Wellness – the quality or state of being healthy in body and mind, especially as the result of deliberate effort. SOURCES: http://www.state.nj.us/education/frameworks/chpe/chapter8f.pdf 11-28-2012 http://fitness.ygoy.com/2010/05/29/health-related-fitness-activities-importance-and-different-types/ 11-28-2012 http://www.commonhealth.virginia.gov/documents/hf/AllTogetherNow.pdf 11-28-2012 http://depedmarikina.ph/resource%20material/DepEd%20Physical%20Fitness%20Test.pdf http://www.jumpusa.com/agility_slats.html 11-28-2012 http://www.muscleandfitness.com/features/athletes-and-celebrities/your-cheat-sheet-london-2012-summer- olympics?page=6 http://www.bittersweetfitness.com/cardiovascular-exercise/ 11-28-2012 http://www.hygenicblog.com/2011/07/01/systematic-review-supports-balance-training/ 11-28-2012 http://health.howstuffworks.com/wellness/diet-fitness/exercise/back-strengthening-exercises7.htm 11-28-2012 http://www.stayfitbuzz.com/tag/eat-clean-train-dirty/ 11-28-2012 http://www.amazingfitnesstips.com/easy-muscular-strength-exercises 11-28-2012 http://blog.isowhey.com.au/2012/02/09/how-fit-are-you-test-yourself/ 11-28-2012 http://www.thehealthybackblog.com/wp-content/uploads/2011/06/flexibility-exercises-like-pilates-and-yoga-could-prevent- treat-stiff-arteries1.jpg 11-28-2012 http://blogs.plos.org/obesitypanacea/2012/02/10/why-the-body-mass-index-bmi-is-a-poor-measure-of-your-health/11-28- 2012 http://dwellingintheword.files.wordpress.com/2010/04/27-teacher.gif 11-28-2012 http://www.kamogatanishi-e.ed.jp/english/clipart/People.htm 11-28-2012 http://www.glencoe.com/sites/common_assets/health_fitness/gln_health_fitness_zone/pdf/heart_rate_monitor_activities/health_skill_re lated_itness/health_skill_related_fitness_activity_3.pdf, 11-08-12 http://www.doe.virginia.gov/instruction/physed/fitness_testing/fitness_testing_info.pdf, 10-24-12 http://www.sport-fitness-advisor.com/flexibility-exercises.html 11-28-2012 http://www.amazingfitnesstips.com/fitness-for-life http://www.webmd.com/fitness-exercise/news/20121001/active-video-games-help-some-kids-get-active 11-28-2012 http://www.summitmedicalgroup.com/library/sports_health/strength_training_lower_body/ 11-28-2012 http://www.summitmedicalgroup.com/library/sports_health/strength_training/ 11-28-2012 GLOSSARY OF TERMS