ICT-ED INSTITUTE OF SCIENCE AND TECHNOLOGY LIPA

2/F Mercedes Bldg. P. Torres St. Lipa City, Batangas 4217

(043) 757-4445 / (043) 757-5944

COLLEGE DEPARTMENT

Learning Module
In
Physical Education 1
(SY. 2020-2021)

Prepared by:

Mr .Eddriane V. Magwari

Checked and Approved by:

Judith M. Garcia Jojie R. De Ramos

Instructional Development Committee

Noted by:
Vina N. Mendoza
Directress for Academic Affairs

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 ICT-ED INSTITUTE OF SCIENCE AND TECHNOLOGY LIPA
2/F Mercedes Bldg. P. Torres St. Lipa City, Batangas 4217
(043) 757-4445 / (043) 757-5944

WEEK 1

Lesson 1. Exercise for Fitness

Learning Objective(s):

 Make the learner experience a wide range of movement, knowledge, and skill-
building activities.
 Develop the learner’s values and responsible attitudes and behaviour essential to
a healthy lifestyle.
 Improve the social, emotional, mental, physical and spiritual development of each
learner through a trained experienced teacher who chooses and develops
experience based on understanding of each student.

A. PHYSICAL FITNESS

1. BODY MASS INDEX (BMI)

It is a numerical expression of body weight based on height and weight.

Formula: weight (kg) / [height (m)]2

The formula for BMI is weight in kilograms divided by height in meters squared. If height
has been measured in centimetres, divide by 100 to convert this to meters.

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 ICT-ED INSTITUTE OF SCIENCE AND TECHNOLOGY LIPA
2/F Mercedes Bldg. P. Torres St. Lipa City, Batangas 4217
(043) 757-4445 / (043) 757-5944

EXAMPLE: We know that Sam’s weight is 16.9 kg and his height is 105.4 cm. What is
Sam’s BMI?

(16.9 kg / 105.4 cm / 105.4 cm) x 10,000 = 15.2

PHYSICAL FITNESS COMPONENTS

1. PARTIAL CURL UPS

This activity tests the strengths and

endurance of the abdominal muscles. Strong
abdominal muscles are important for
maintaining good posture, hip alignment and in
preventing low back pains.

SCORING: Record the number of curl-ups performed. The maximum score is 50 for
male and 40 for female.

2. TRUNK LIFT

This activity is done to test the strength

and flexibility of the low back extensor
muscles. A strong low back and
abdominal muscles are important for
healthy back.

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 ICT-ED INSTITUTE OF SCIENCE AND TECHNOLOGY LIPA
2/F Mercedes Bldg. P. Torres St. Lipa City, Batangas 4217
(043) 757-4445 / (043) 757-5944

SCORING: Record the higher score of the traits to the nearest 0.1 centimetre.

3. RIGHT ANGLE PUSH-UPS

This activity is used to measure the

strength and endurance of the arms and
upper body muscles.

SCORING: Record the number of push-ups

completed.

4. SIT AND REACH

This exercise is done to measure the flexibility of the

hamstring muscles (back of the thigh) and to some
degree, the lower back. Flexibility in this area is
associated with a healthy back and lower risk of
injury. This modified test of the traditional sit-and-
reach test reduces the pressures on the lower back
and prevents hyperextension of the knees.

SCORING: Record the distance reached with bent left and right leg.