Physical Fitness means being good physical Leisure time is the amount of time that is left Components of Health-Related

of Health-Related Fitness
shape or condition. A physically fit person is able to after all the daily or routine activities have been
function efficiently and effectively. He has strong accomplished. 1. Body Composition refers to the percentage of
muscles, a lean body compositions, and flexible Recreation is any voluntary activity during fat and lean tissues in your body.
movements. He has also able to endure prolonged leisure time that would give immediate Three Types of Body
activities. Physical fitness can be achieved through a pleasure.
balanced diet, healthy lifestyle, and regular exercise.
COMPONENTS OF PHYSICAL FITNESS
To be considered physically fit, there are three Ectomorph
Endomorph Mesomorph
(3) essential features that should be able to meet. Physical Fitness
1. The person’s ability to effectively do his/her 2. Cardiovascular Fitness is the ability of the
daily work without getting too tired until the end heart, blood, blood vessels, and respiratory
of the day. These activities may include: system to supply nutrients and oxygen to the
 Waking up in the morning as one prepares muscles that allows them to use fuel for
for school or work HEALTH- SKILL-RELATED sustained activity.
 Going to school RELATED FITNESS FITNESS
 Attending classes 1. Body 1. Agility 3. Muscular Strength is the ability to exert an
Composition 2. Balance external force or to lift a heavy weight, then you
 Doing homework
2. Cardiovascular 3. Speed possess strength.
2. The person’s ability to enjoy leisure time in the
Fitness 4. Power
form of recreational activities. These activities
3. Muscular 5. Coordination 4. Flexibility pertains to the ability to move the
may include:
Strength 6. Reaction Time body through a full range of possible motion.
 watching the television or movies;
4. Flexibility
 interacting with friends and peers
5. Muscular 5. Muscular Endurance is the strength of the
 reading books, magazine, etc.
Endurance muscles to do continuous work or physical
 doing arts and crafts
activity.
3. The person’s ability to meet emergency
situations such as;
 Doing urgent errands;
 Extending help through community
organization;
 Meeting with unexpected visitors
 Attending to household problems
2 3 4
Components of Skill-Related Fitness
1. Agility is the ability to rapidly and accurately
change the direction of the movement of the
entire body in space. Wrestling, boxing, and other
combative sports are examples of activities that
require exceptional agility.
2. Balance requires the maintenance of equilibrium
(or keeping from falling) while staying in place or
moving. Water skiing, surfboarding, performing
on the balance beam, and working on a high-rise
building are activities that require excellent
balance.
3. Speed is the ability to perform a movement in a
short period of time. Sprinters, martial artists,
and players of arnis and sepak takraw all need
speed to excel in their sports.
4. Power is the ability to transfer energy into force
at a fast rate. Discus throw and shot put are
examples of activities that need power.
5. Coordination is the ability to use the senses with
the body parts to perform motor tasks smoothly
and accurately. Juggling, swimming, and hitting
and kicking a ball are examples of activities
requiring good coordination.
6. Reaction Time is the time that passed between
stimulation (e.g. setting off of a starting gun
during a race) and the beginning of reaction to
that stimulation. Driving a race car and starting a
swimming or sprint race demand excellent
reaction time.
5 Basic Movements
Activity
Think of the activities you did in the past week
during which you were able to use the skill-
related physical component of your body. List
them down on the table below.
Skill-Related Physical Activities
Fitness Component
1. Agility
2. Balance Essential Understanding
3. Speed A physically fit individual enjoys the fun and
4. Power
challenges of both daily routines and competitive
5. Coordination
6. Reaction Time sports.
Essential Question
Assessment Why is it necessary to be physically fit?
Identify what component of health-related or
skill-related physical fitness is used in the Prepared by:
following situations. There could be more than
one component for each situation. JUANITO T. ERALINO, JR.
MAPEH I Teacher I
1. Amy has difficulties bringing her weight
down.
References:
2. An athlete needs to keep a ping-pong ball in
sight and hitting it back to the opponent as
Rosales, Michael B., Devaraturda, Encarnita, Rosaroso,
quickly as possible.
Bernadette B., & Tuguinayo, John Paul S.
3. Billy was not able to join the dance troupe PE.and Health I, Eferza Academic Publication
due to lack of grace in dancing.
4. A pedicab driver ferried a passenger several
kilometers to her destination
5. Gilbert is so lucky to be able to eat as much as
he wants without getting fat.
6

Basic movement skills are the basis of precise dance skills for
folk and social dancing, gymnastics, and natural dancing.
Locomotion – moving through space
Two Basic Types of Movement Skills
1. Locomotor Movements
These include movements that allow the body to
move from one place to another.
a. Walk is a movement through space done by shifting
weight from one foot to the other without losing
contact with the floor. Rhythm is even.
b. Run is a movement through space by transferring
weight from one foot to the other with a short period
on nonsupport while the body and feet are off the
floor. Rhythm is even and the tempo is faster from the
walk.
c. Hop is a spring on one foot and landing on the ball of
the same foot. Rhythm is even.
d. Jump is a spring on one foot or both feet and landing
on both feet. Push off the floor with strong foot and
knee extension, the heel coming off first and then the
toes. Upon landing, the ball of the foot touches the
floor first and then the heel comes down. The knees
bend to absorb the shock of landing.
e. Leap is a transfer of weight from one foot to the other
foot by pushing off with a spring and landing on the
ball of the other foot. The leap is similar to a run
except that it is executed with greater height or
covers a greater distance. The heel comes down after
landing and the knees bend bend to absorb the shock.
Rhythm is even.
f. Gallop is a step on one foot followed by a quick close
of the other foot just at the back or side of the leading
foot. The rhythm is long on the step forward or
sideward direction and short at the close (uneven).
One foot is always leading.
2 counterclockwise.
g. Slide to the right with the right foot (slow beat), close
the leaf foot to the right foot, shifting the weight
quickly onto the left foot. The rhythm is long on the
leading foot and short on the closing foot (uneven).
h. Skip is a step and a hop on the same foot. The rhythm
is long on the step and short on the hop (uneven).
2. Nonlocomotor movements
Example: bending, stretching, swaying, swinging, etc.
Basic Position of Arms and Feet
1st Position
With palms facing inward, curve the arms in front just
about waist level.
Feet turned outward, toes pointed out from each other.
2nd Position
Arms sideward, slightly below shoulder level and slightly
flexed at the elbow. Fingers are relaxed, with the thumb and middle
fingers toward each other.
With heels about one foot apart turn the toes outward, toes
pointed away from each other.
3rd Position
Raised one arm up overhead, slightly in front of the body
while the other arm remains in second position.
The feet turned out, toes pointed away from each other,
place heel of the forward foot at the instep of the rear foot.
4th Position
From the 3rd position, move the arm from the sideward
position in front as in 1st position.
From the 3rd position, move the foot about 10 inches
forward foot in line with the toes of the rear foot.
5th Position
Raise both arms upward over the head curved in oval a
little in front. Palms facing downward.
From the 4th position, bring the forward foot close to the
rear foot, the heel of the forward foot in line with the rear foot.
3
Dance Terms
Arms in lateral position – both arms are at one side, either sideward
right, or left, at chest level.
Arms in reverse T position – arms are at sides, horizontal, elbows
bent at right angles, forearms parallel to head, palm facing inward.
Brush – with the weight of the body on one foot, hit the floor with
the ball of the foot after which the foot is lifted from the floor.
Clockwise – follow the direction of the hands of the clock.
Counterclockwise – follow the direction opposite the clockwise.
Crossed arms – when partners are facing each other, the left hand of
the girl is joined with the left hand of the boy and the right hand of
the girl to the right of the boy.
Cross-over – when couples cross-over, each pair proceeds in a
straight line to the opposite place. The girls pass between the boys.
Boys bow to each other when they meet in the middle or about 1/3
of the way, then proceed to the opposite place. Upon reaching the
opposite place, partners turn about, girls stand at partner’s right
side.
Cut – the displace quickly one foot with the other, thus completely
taking off weight of the body from the displaced foot.
Dos-a-dos or do-si-do (back to back) – the vis-à -vis (opposites) both
advance forward, pass each other’s right side, step across to the
right, move backwards without turning around and pass each
other’s left side to proper place.
Free foot – the foot not bearing the weight of the body.
Free hand – the hand not placed anywhere or not doing anything.
Inside foot – the foot nearest to the partner, when partners stand
side by side.
Kumintang – moving the hand from the wrist either clockwise or

4 to every jum (cts. 1, 2, 1, 2) ………………………………....2M
Outside hand – the hand away from one’s partner, when partners
stand side by side.
Place – to put the foot in a certain desired position without putting
weight on it. The sole of the foot rests flat on the floor.
Point – touch lightly with toes of one foot, weight of the body on the
other.
Saludo – partners bow to each other, to the audience, or to opposite
dancers.
Sarok – cross the right foot or left foot in front of the left (right),
bend the body slightly forward and cross the hands down in front
with the right (left) hand over the left (right).
Set – a unit composed of two or more pairs.
Star with right hand - four or more people advance to the center
and joined right hands and circle around clockwise using walking
or change step.
Step – to advance or recede by raising and moving one foot to
another resting place. There is complete transfer of weight from
one foot to another.
Tap – to tap slightly with the ball or tip of the toe, pacing the weight
of the body on the other foot. There is no change or transfer of
weight.
ACTIVITY
Dance 1:
Music: Leron, Leron Sinta, 16 measures
Starting Position: Hands on hips, feet together
1. Starting with the R foot, take four steps forward (cts. 1, 2, 1,
2) ……………………………………………………………………… 2M
2. Take 2 jumps in place with two counts to every jump (cts.
1, 2, 1, 2)……………………………………………………………..2M
3. Starting with the L foot, take four walking steps backward
(cts. 1, 2, 1, 2) ……………………………………………………..2M
4. With the R foot raised forward, make four hop steps on the
left foot (cts. 1, 2, 1, 2) ………………………………………...2M
5. Take a slide step sideward R (cts. 1, 2) and another to the L
(cts. 1, 2) ………………………………………………………….... 2M
6. Repeat No. 5 ……………………………………………………… 2M
7. Repeat No. 1 …………………………………….………….. 2M
8.Make two jumps backward to proper place with two counts
6
Dance 2
5
Suggested Music: Any waltz music in moderate tempo
With three four time
Figure I
1. Hands on waist. Take 3 walking steps diagonally forward
with the R foot (cts. 1, 2, 3) ………………………………… 3M
2. Bend slightly from hips and tap with the L foot sideward
once (ct. 1), swing it to the front (ct. 2) and tap in front (ct.
3). Repeat (cts. 1, 2, 3). Close the L foot to the R foot (cts. 1,
2, 3) …………………………………………………………………...3M
3. Repeat No. 1 starting with the L foot moving backwards
………………………………………………………………………….. 1M
4. Repeat No. 2 tapping with the R foot …………………... 3M
5. Repeat Nos. 1, 2, 3, 4 ………………………………………….. 8M
Figure II
1. Moving to the right, take a slide (cts. 1, 2, 3) and close with
you L foot (ct. 3), and repeat two more times (cts. 1, 2, 3, 1,
2, 3) ……………………................................................................ 3M
2. Make one jump in place (1, 2, 3) …………………………. 1M
3. Repeat Nos. 1 and 2 to the reverse direction…………4M
4. With the L legs extended backward and arms swinging to
the 4th position, take a leap forward with the R foot (ct. 1)
and executed two hops on the R foot (cts. 2, 3) …….1M
5. Repeat 3 more times, alternately L, R, L, with arms in the
reverse position correspondingly………………………...3M
6. Take 12 running steps backwards (cts. 1, and 2, and 3, and
1, and 2, and 3) ………………………………………………….. 2M
7. Take a jump in place with arms swinging to the 5th position
(cts. 1, 2, 3) and pause, arms down (cts. 1, 2, 3) ……2M
8. Repeat Figures I and II ………………………………………..32M
References
Lopez, Lorna Fe P., Beldia, McDonald D., Pangan, Romulo J. Prepared by:
PEHM I, Rex Book Store Publishing House
Rosales, Michael B., Devaraturda, Encarnita, Rosaroso,
Bernadette B., & Tuguinayo, John Paul S. JUANITO T. ERALINO
PE.and Health I, Eferza Academic Publication MAPEH I Teacher
 One of the most commonly used to determine your
3. Head Lean – Keep
fitness is through the physical fitness. This is a test 3. Arms Stretch – Slowly circle arms sideward
shoulders relaxed; lean then push palms facing sideward; perform this
composed of several exercises to test your health and
head toward one vice versa.
related fitness. Also, this refers to the measurement and
shoulder than toward
assessment of the fitness level of an individual. There
the other.
are also several things to consider before and after
performing the physical fitness test. Chest and Back
4. Head Rotation – Slowly move the head into
1. Warm-up exercise is done before the test to circular movement clockwise then
condition the heart and the circulatory system for 1. Standing Cat Stretch –
counterclockwise Position the feet at 45
any activity.
degrees. Bend down
2. Cool-down exercise is done after the test. This is and slowly arch you
Arms and Shoulder
important because it allows a gradual slowing down back up as high as you
of the respiratory and cardiovascular systems. possibly can go
1. Shoulder Rotation –
A good indicator that you have cooled-down is when Place hands on shoulder
sweating has stopped and heart rate has dropped to less 2. Side Reach – Stand with
then rotate shoulders
than 100 beats per minute. your feet shoulder-
clockwise then
width apart. Reach
counterclockwise.
Warm-up and Cool-down Exercises sideways of your ankle
with one hand and
Neck Exercises 2. Arms Circle – Slowly
reach directly over head
with the other hand.
circle arms in 16 counts
clockwise then 16 3. Chest Stretch – Standing
1. Head Tilt – Tilt head counts
back and forth. Bend with feet shoulder-
counterclockwise.
where the head meets width apart, and with
the neck and not from both hands in an
the lower neck. overhead catch
3. Triceps Stretch – Place
position, bend your
your left hand between
body backwards and
your shoulder blades.
2. Head Turn – Turn head puff chest.
Use your hand to gently
slowly to the right, turn push up and back at
it to the front and take it your left elbow, then 4. Elbow Cobra – Front lying position. Keep your
in short pause, then switch blades. abdomen on the floor as you lift your upper
turn to the left side. body.
  Decreases incidence of muscle and joint injury Bernadette B., & Tuguinayo, John Paul S.
PE.and Health I, Eferza Academic Publication
Benefits of Cool-down Exercise
5. Single Knee to Chest –
 Gradually relieves the body from the stress of the
use both hands placed
on back of knee to pull exercises done
knee toward chest.  Keeps the blood circulating around the body to
prevent you from dizziness or even passing out
or fainting
 Helps relieve spasms in fatigued muscles
The
6. Double Knees to Chest –
Back lying position. Use
both hands placed on
 heals respiration, body temperature, and heart
rate gradually return to normal, preventing an
irregular beat that may be life threatening
Physical
Fitness Test
back of knees to pull  increases flexibility
knee toward chest.
 diminishes the prevalence of muscle and joint
injury
 makes one feel refreshed after the activity (Warm-up & Cool-down Exercises)
7. Long Lying Stretch –
Back lying position. Activity
Press lower back to the
floor s you reach Execute the warm-up and cooling-exercises. Main Idea
overhead along the Engaging in physical fitness tests can help one in
floor. Assessment assessing his physical strengths and weaknesses
and know his potentials in sports.
What would happen to a person who did not
Benefits of Warm-up Exercise perform warm-up and cool-down exercises before and
Guide Question
after rigorous physical activities? Explain your answer.
Why are warm-up and cool-down exercises
 Help lessen the risk of injury while performing important?
References
the activities
 Prepares the body for the increased demand of Worktext in P.E. and Health I, Eferza Academic Publications
intense exercise Prepared by:
Lopez, Lorna Fe P., Beldia, McDonald D., Pangan, Romulo
 Improves performance
PEHM I, Rex Book Store Publishing House
 Increases muscle and joint flexibility JUANITO T. ERALINO, JR.
 Improves neuro-muscular coordination Rosales, Michael B., Devaraturda, Encarnita, Rosaroso, MAPEH I Teacher
 kg.
Anthropometric measurements are a set of measuring 3. Sitting Height is the length of the trunk, neck, and Scoring:
techniques to find out the body fat composition of a head. Record the score as pass or fail to each test (right
person. It measures, records and analyses certain Purpose: and left).
measurements of the body such as weight and To determine the kind of sports he/she is most
roundness of the body at the waist, hip and chest. likely to excel in. 8. Partial Curl-Ups
It involves: Scoring: Purpose:
 Body Mass Index (BMI) Record sitting height to the nearest 0.1 cm. To test the strength and endurance of the
 Body mass (weight) abdominal muscles
 Stature (height) 4. Arm Span is the total length of a person horizontally. Scoring:
 Setting height Purpose: Record the number of curl-ups performed.
 Arm span To measure the width of the shoulders and The maximum score is 50 for boys and 40 for girls.
length of both arms from the tallest fingers
Nutritional Fitness or Body Composition (BMI) Scoring: 9. Right-Angle Push-Ups
Formula for Computing Body Mass Index Record arm span to the nearest 0.1 cm. Purpose:
To measure the strength and endurance of the
5. Trunk Lift is the distance reached while stretching arms and upper body muscles
backward without even over extending the back Scoring:
Classifications (hyperextension). Record the push-ups completed.
Below 18.5 Underweight Purpose:
18.5 – 24.9 Normal To test the strength and flexibility of the low back 10. Standing Long Jump
25.0 – 29.9 Overweight extensor muscles, which are attached to the back of Purpose:
30.0 – Above Obese the spine and allow us to stand and lift objects. To measure the explosive strength and power of
Strong low back and abdominal muscles are the leg muscles
important for maintaining a healthy back. Scoring:
1. Stature (Height) is the distance between the floors to Scoring: Record the score in meters to the nearest 0.1 cm.
the top of the head in standing position. Record score to the nearest 0.1 cm.
Purpose: 11. Basketball Pass
To identify height in several sporting events 6. Sit and Reach Purpose:
Scoring: Purpose: To measure the explosive strength and power of
Record standing height to the nearest 0.1 cm. To measure the flexibility of the hamstring the upper body muscles
2. Body Mass (Weight) is the heaviness or lightness of a muscles and the lower back. Scoring:
person Score: Record the farthest distance to the nearest 0.5 m.
Purpose: Record score to the nearest 0.1 cm.
To determine body mass index which indicates 12. 40-Meter Sprint
whether one is of normal weight 7. Shoulder Stretch Purpose:
Scoring: Purpose: To measure running speed
Record the body mass height to the nearest 0.5 To measure the flexibility of the shoulder joints. Scoring:
 Record the time in nearest minutes and seconds.
13. 1-Kilometer Run/Walk
Purpose:
To measure the cardiorespiratory endurance or
the over-all health and physical fitness. The objective
is to finish the 1-km distance by running although
walking is allowable to prevent burn-out or
exhaustion.
Scoring:
Record the time in minutes and in seconds.
Application
Remark on Partner: ________________________________________
Explain how you can improve in a test where you
performed poorly. What have you learned from your
partner’s strength and weakness?
_________________________________________________________________
_________________________________________________________________
_________________________________________________________________
The
Physical
Enrichment
Write an essay on what you have learned and
experienced on the previous activity. Use the theme

Fitness Test
“Discipline: Key to Becoming Physically Fit”.
Choose an activity partner, and alternately
perform each of the physical fitness tests. Assess the _______________________________
performance of your partner based on the proper
procedure of conducting the tests. On the last column _________________________________________________________________
(Anthropometric Measurements)
check on how your partner performed the test. _________________________________________________________________
_________________________________________________________________
Name of Partner: ____________________________________________ _________________________________________________________________
Main Idea
_________________________________________________________________
Physical Fitness Test Scor Strength Weakness _________________________________________________________________ Engaging in physical fitness tests can help one in
e _________________________________________________________________ assessing his physical strengths and weaknesses
Body Mass Index (BMI) and know his potentials in sports.
Stature
Body Mass Guide Question
Sitting Height What are the purposes of the different physical
Arm Span Reference
fitness tests?
Trunk Lift
Sit and Reach
Shoulder Stretch Worktext in P.E. and Health I, Eferza Academic Publications
Partial Curl-Ups Prepared by:
Lopez, Lorna Fe P., Beldia, McDonald D., Pangan, Romulo
Right-Angle Push-Ups
PEHM I, Rex Book Store Publishing House
Standing Long Jump JUANITO T. ERALINO, JR.
Basketball Pass MAPEH I Teacher
Rosales, Michael B., Devaraturda, Encarnita, Rosaroso,
40-Meter Sprints
Bernadette B., & Tuguinayo, John Paul S.
1-Kilometer Run/Walk
PE.and Health I, Eferza Academic Publication
 2. Carved Furniture – Betis, Pampanga 4. make a poster featuring a particular advocacy.
Lesson 2 3. Jewelry – Bulacan Discussion:
4. Embroideries – Lumban, Laguna and Taal, Batangas
ART AND ECONOMICS Politics
Department of Tourism (DOT) It is manifested in the works of visual artists who
Objectives: The department has done a lot for the growth of art express for free, just and sovereign society.
After completing this lesson, you will be able to: as cottage industries through product showcase or exhibits to
1. describe how art helps promote the economy of the be participated by 17 provinces of the Philippines. Social Realists
country; They create images of protest against injustices and
2. describe the creativity in making animal paper Department of Trade and Industry suppression of human rights. Some of their themes are
sculpture; and The department encourages entrepreneurship and focused on various social and political issues. Their paintings
3. appreciate the determination of Filipino artists to small-scale industries through exhibits. The products attract show the struggle and suffering of the toiling masses. The
improve their lives through their art by going to attention to the local and foreign merchants because of their following artworks are the example:
galleries and art exhibits. unique and exotic designs. 1. Ikabod – Comic Strip by Nonoy Marcelo
2. Hanap ay Laya – 1983 by Edgar Talusan Fernandez
Discussion: Activity (Music and Arts Textbook, pp. 148 – 149) 3. Manggagawa – 1976 by Neil Dolorican
4. The Bonifacio Monument in Caloocan City – Guillermo
Portraiture Papier Mache Sculpture Tolentino
It was one of the earliest forms of secular art brought 5. People Power Monument in EDSA
about the rise of the middle class – the Illustrados composed Paete, Laguna
of rich hacenderos and merchants. It is one of the most artistic communities in the Other artworks with political undertones are presented
Philippines. It is famous for its wood carving of religious in comic strips and editorial cartoons. The artworks are
Miniaturismo/miniaturist style images and furnitures. commonly presented as political satires.
It is a painting of well-to-do families in detailed
portraits. Paete
Example: It comes from the word paet – the vernacular for Activity (Music and Arts Textbook, pp. 153 – 154)
a. Inocencia Francia – 1876 by Antonio chisel.
Malantic
Advocacy Posters
b. Portrait of the Quiason Family – 1880 by Taka
Simon Flores The term use by the Paete folk of papier mache Social Realists artists
sculpture of animals. Horse is the favorite subject of taka. They want to influence the thoughts and actions of
Some folk art forms prove to be good sources of
the people. Their artworks contribute to reformations in the
income not only for entrepreneur, but also for the country in
Lesson 3 government or system.
terms of revenues/income. The following are some of these
art forms: ART AND POLITICS Characteristics of Good Poster
1. It is made to be seen from a distance.
1. Woven Products Objectives: 2. It has two main parts: the image and message.
a. Abel – Ilocos provinces After completing this lesson, you will be able to: 3. It should be simple and big enough to be seen and
b. T’nalak Ikat – T’boli of South Cotabato 1. describe the art of Social Realists; understood at a glance.
c. Malong – tube-like skirt woven of weft style of 2. cite examples of artworks with political undertones; Message – brief and catchy
Maguindanao 3. analyze the content and theme of an artwork in Letters – big and eligible
d. Laminosa mats - Sulu relation to politics; and