QUARTER 1- Week 1

PHYSICAL EDUCATION- 7

Name: Year/Section: Score:

Learning Competencies: Undertakes physical activity and physical fitness assessments (PE7PF-Ia-h23)
Sets goals based on assessment results (PE7PF-Ia24)
I. Learning Objectives:
 Knowledge: Produce activities that will improve the identified weak component.
 Skill: Create a physical training goal to improve the weakest fitness component.
 Attitude: Display cooperation within the group in designing their training plan.
 Values: Display concern for others in the whole activity.
II. Other Learning Objectives Integrated:
Values (Natutukoy ang mga aspekto ng sarili kung saan kulang siya ng tiwala sa sarili at nakikilala ang
mga paraan kung paano lalampasan ang mga ito (EsP7PSIc-2.2)
III. Learning Content: ( Physical Fitness and Physical Fitness Components)
IV. Activities to Work On:
PHYSICAL FITNESS is the body’s ability to function effectively and efficiently without undue fatigue in
work, leisure activities, to meet emergency situations and to resist diseases from sedentary lifestyle.
A. HEALTH-RELATED PHYSICAL FITNESS (HRPF) consists of those specific components that have a
relationship with good health, or a lower risk of illness, particularly hypokinetic diseases and
conditions.
 Flexibility- the ability of the muscles to move joints with ease beyond the normal range of motion
without strain and injury.
 Muscular Strength - the ability of the muscle to exert or produce force.
 Muscular Endurance – the ability of the muscle group to maintain a continuous contraction or
repetition over a period of time.
 Cardio-respiratory Endurance- the ability of the lungs, heart and vessels to deliver adequate amount
of oxygen to the cells to meet the demands of sustained physical activity.
B. SKILL-RELATED COMPONENTS (SRPF) consists of components that have a relationship with learning
motor skills quickly and the ability to achieve a high level of performance in sports.
 Coordination- the quick linking and transmitting of messages from the central nervous system to the
different parts of the body.
 Speed- the ability to perform a movement or cover the distance in a short period of time.
 Power- the ability to release maximum force very quickly.
 Reaction time- the ability to react and make decisions quickly in response to simple stimuli.
 Balance- the ability to maintain stability while in a static position
 Agility- the ability to move and change direction quickly.
V. Exercises
 Exercise 1
Perform the following simple warm-up exercises:
1. Head Rotation 4. Trunk Twisting 7. Foot Rotation
2. Shoulder Elevation 5. Hip Rotation 8. Jog in Place
3. Arm Circling 6. Knee Rotation 9. Jumping Jack
10. Inhale and Exhale
 Exercise 2

 Exercise 2
Analyze the pictures below and identify which fitness component each picture belongs.
1. ___________________ 2. ______________________ 3. _____________________

4. ______________________ 5. ___________________
  Exercise 3
Note: You may find help from your family members/classmate as your partner in doing the physical fitness
tests.
PHYSCAL FITNESS ASSESSMENT
A. CARDIOVASCULAR ENDURANCE: 3- MINUTE STEP TEST

Heart Rate per Minute

Before the Activity (bpm) After the Activity (bpm)

Procedure:
1. Step up on the bench using your right foot first, then your left.
2. Step down the bench starting with the right foot, then the left.
3. Step up and down at 24 cycles (up-up-down-down) per minute for 3 minutes. (metronome setting at 96)
4. Immediately after 3 minutes, sit down.
5. After 5 seconds, take your heart/pulse rate for 60 seconds. This will be your score in beats per minute (bpm).
6. Check your score against the table below.
B. Muscular Strength and Endurance

B. STRENGTH
1. PUSH UPS (No. Of Push ups)

Push-up

Number of Push-up

Procedure:
a. Lie face down on the mat 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.
For Boys: Straighten the arms, keeping the back and knees straight. Lower the
arms until there is a 90-degree angle at the elbows (upper arms are parallel to
the floor).
For Girls: With knees touching the mat, straighten the arms, keeping the back
straight. Lower the arms until there is a 90-degree angle at the elbows (upper
arms are parallel to the floor).
b. Perform as many repetitions as possible, maintaining a cadence of 20 push-ups per
minute (2 seconds going down and 1 second going up).

C. FLEXIBILITY
Zipper Test
Overlap/ Gap (Centimeters)
Right Arm Left Arm

Procedure:
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 steps a to d with the left hand over the left shoulder.
  Exercise 4
Read and answer the following:
1. Hannah works in 8-story building as company manager. One time, there was an electrical interruption
in the building that left her with no choice but to use the stairs. When she reached the 8 th floor,
Hannah was already exhausted. What do you think is the component Hannah needs to develop?
How can she achieve it?
2. Joanne had to carry 4 bags of groceries going home. The following day Joanne felt pain and soreness
in her arms. What do you think is/are the component/s Joanne should develop and what are the
ways in achieving it?
3. During the warm-up exercise in P.E. class, Barbara felt difficult in bending her body and she even
cannot reach the ground with her hands. What particular component Barbara needs to develop and
what simple activities can you suggest helping her improve her weakness

VI. Enrichment Activities:

Complete the table below based on you Physical Fitness Assessment result.
Create a physical training goal to improve your weakest fitness component.

APPENDIX