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PHYSICAL EDUCATION 9
Learning Competencies:
Explain physical fitness and its components
Express the importance of physical activity and fitness tests
PRE-ASSESSMENT
Let’s assess if you are ready for participating in physical activities by taking the
Questions YES NO
1. Has your doctor ever said that you have a heart condition and that
you should only do physical activity recommended by a doctor?
2. Do you feel pain in your chest when yo do pysical activity?
3. Do you lose your balance because of dizziness or do you even
lose consciousness?
4. Is your doctor currently prescribing drugs for your blood pressure
or heart condition?
5. Do you know of any other reason why you
should not do physical activity?
If you answered YES to any of these questions, talk with your doctor before you start engaging in physical
activity. Tell your doctor about the PAR-Q and which questions you answered yes.
If you answered NO to all PAR-Q questions, you could take start participating in physical activity.
MONLIMAR DEVELOPMENT ACADEMY, INC. I LEARNING KIT School Year 2020 - 2021
JUNIOR HIGH SCHOOL
FIRST QUARTER: LEARNING KIT IN MAPEH
DEPARTMENT
DISCUSSION BOARD
In our real world, modern technologies and conveniences are slowly replacing our physical activities that
formerly kept our bodies active.
This unit welcome you to the significance of continued periodic monitoring of your fitness goals through
sustained and varied physical activities and assessment.
.
INTRODUCTION
FITNESS
PULSE RATE
Pulse rate is the number of heart beats per minute (BPM) based on the number of contractions of the
ventricles.
When exercising, are you doing too much or not enough? Knowledge about your heart or pulse rate can
help you monitor your fitness level within your training zone during physical activity.
To check your pulse rate, turn your left hand up so that your palm is facing up.
Place the index finger and middle finger of your other hand on the inside of your wrist, at the base of your
thumb.
Press the radial artery gently until you can feel your pulse.
The normal heart rate at rest for children age 6- 17 years old is 70-100 beats per minute (bpm)
While in adult age 18 years and above have a normal heart rate at rest of 60-100 bpm
DISCUSSION BOARD
MONLIMAR DEVELOPMENT ACADEMY, INC. I LEARNING KIT School Year 2020 - 2021
JUNIOR HIGH SCHOOL
FIRST QUARTER: LEARNING KIT IN MAPEH
DEPARTMENT
Here’s how to compute your THR (Target Heart Rate) at moderate and at vigorous
intensity of physical activity:
Once you get your MHR, which called your predicted maximal heart rate (PMHR), you can now get your
THR for light-intensity, moderate-intensity, and high-intensity workout.
You should always have a record of your heart rate before and after a physical
activity to keep track of your fitness level. Remember, one of the most efficient ways
to assess your fitness is through your heart rate.
DISCUSSION BOARD
PHYSICAL FITNESS
MONLIMAR DEVELOPMENT ACADEMY, INC. I LEARNING KIT School Year 2020 - 2021
JUNIOR HIGH SCHOOL
FIRST QUARTER: LEARNING KIT IN MAPEH
DEPARTMENT
Physical Fitness has been defined as the ability to carry out daily task with
vigor and alertness without undue fatigue and with ample energy to enjoy leisure
time pursuits and to meet unforeseen emergencies. A good level of fitness is
important for leading a healthy life. Aside from providing you with energy for work,
leisure, and emergencies, physical fitness aids in the prevention of hypokinetic
diseases such as heart disease, hypertension, osteoporosis, and others.
1. Cardiorespiratory Endurance- the ability of the lungs and heart to take in and
transport adequate amounts of oxygen to the working muscles, allowing
activities that involves large muscle masses to be performed over a long
period of time.
3. Muscular Strength- the maximal one-effort force that can be extended against
a resistance.
6. Agility- the ability of the individual to change position in space also refers to
quickness of movement.
7. Power- refers to muscular power which is the ability to release maximum force
in the shortest period, the ability of the muscle to exert effort.
9. Coordination- the ability to use the senses all together with the body parts
performing their tasks smoothly and accurately.
Static stretching is a stretch held in a challenging but comfortable position for a period of time, usually
between 10-30 seconds, and the most common form of stretching for general fitness it is considered safe
and effective to improve overall flexibility.
DISCUSSION BOARD
Dynamic stretching is performed through a challenging but comfortable range of motion repeatedly
usually 10-12 times, improving functional range of motion and mobility in sports and activities of daily
living.
MONLIMAR DEVELOPMENT ACADEMY, INC. I LEARNING KIT School Year 2020 - 2021
JUNIOR HIGH SCHOOL
FIRST QUARTER: LEARNING KIT IN MAPEH
DEPARTMENT
PHYSICAL EDUCATION 9
ASSESSMENT #1
Directions: Compute for the BMI of the following and provide its classification. Please
show your solutions.
MONLIMAR DEVELOPMENT ACADEMY, INC. I LEARNING KIT School Year 2020 - 2021
1. 1.67 m and 52 kg
JUNIOR HIGH SCHOOL
FIRST QUARTER: LEARNING KIT IN MAPEH
DEPARTMENT
PHYSICAL EDUCATION 9
LESSON 1: THE FITNESS ASSESSMENT
LESSON OUTPUT #1
Directions: Read carefully the statement below and answer the questions, in own little way
MONLIMAR DEVELOPMENT ACADEMY, INC. I LEARNING KIT School Year 2020 - 2021
Questions.
1. How does one’s fitness play a significant role in the challenges of daily living?
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