FIRST QUARTER: LEARNING KIT IN MAPEH JUNIOR HIGH SCHOOL

DEPARTMENT

PHYSICAL EDUCATION 9

LESSON 1: THE FITNESS ASSESSMENT

Learning Competencies:
• Explain physical fitness and its components
• Express the importance of physical activity and fitness tests

PRE-ASSESSMENT

PART I. PAR-Q (Physical Activity Readiness Questionnaire)

Let’s assess if you are ready for participating in physical activities by taking the

Physical Activity Readiness Questionnaire (PAR-Q). Answer the template below.

NAME: _________________________________ SECTION: ___________________

DATE: _____________________ TEACHER: ______________________________

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?

Let’s see what the questionnaire revealed about your fitness:

• 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
FIRST QUARTER: LEARNING KIT IN MAPEH JUNIOR HIGH SCHOOL
DEPARTMENT

DISCUSSION BOARD

WHAT I NEED TO KNOW

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

The condition of being physically fit and healthy

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.

To record your pulse, use a watch with a second hand.

Count the number of beats felt in 30 seconds then multiply it by two (2)
Beats per minute (bpm)= (beats in 30 sec) multiply by 2

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

MONLIMAR DEVELOPMENT ACADEMY, INC. I LEARNING KIT School Year 2020 - 2021
FIRST QUARTER: LEARNING KIT IN MAPEH JUNIOR HIGH SCHOOL
DEPARTMENT

DISCUSSION BOARD

Here’s how to compute your THR (Target Heart Rate) at moderate and at vigorous
intensity of physical activity:

220-age= _____________Personal Maximum Heart Rate (PMHR)

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.

Here is the formula for THR

For light Intensity THR (MHR) multiply by. 65

For Moderate Intensity THR (MHR) multiply by .75
For High Intensity THR (MHR) multiply by .85

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.

Here’s the target heart rate chart

MONLIMAR DEVELOPMENT ACADEMY, INC. I LEARNING KIT School Year 2020 - 2021
FIRST QUARTER: LEARNING KIT IN MAPEH JUNIOR HIGH SCHOOL
DEPARTMENT

DISCUSSION BOARD

PHYSICAL FITNESS

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.

THE COMPONENTS OF PHYSICAL FITNESS

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.

2. Muscular Endurance- the ability of the muscles to apply a submaximal force

repeatedly or to sustain a muscular contraction for a certain period.

3. Muscular Strength- the maximal one-effort force that can be extended against
a resistance.

4. Flexibility- the functional capacity of a joint to move through a full range of

motion.

5. Speed- the ability of the individual to make a successive movement of the

same kind in the shortest period.

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.

8. Balance- the ability of the individual to control organic equipment

neuromuscular.

9. Coordination- the ability to use the senses all together with the body parts
performing their tasks smoothly and accurately.

There are 2 types of stretching exercise

We have static stretching and Dynamic Stretching

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.

MONLIMAR DEVELOPMENT ACADEMY, INC. I LEARNING KIT School Year 2020 - 2021
FIRST QUARTER: LEARNING KIT IN MAPEH JUNIOR HIGH SCHOOL
DEPARTMENT

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.

Static stretching Dynamic stretching

(Moderate activity) (Vigorous activity)
Neck stretches Jumping jacks
Arm stretches Cariocas
Shoulder curls High knees
Truck stretches Butt kicks
Squats Side shuffles
Lunges Back pedals
Toe touch Jogging

Here is the Fitness Assessment or Performance of the Physical Fitness Test

1. Zipper test-to test the upper arm and shoulder flexibility

2. Sit and reach- to test the flexibility of the lower extremities
3. Three-minute step test – is to measure cardiovascular endurance
4. Ninety-degree push-up – this is to measure strength of upper extremities
5. Curl-ups this is to measure strength abdominal muscles
6. Fifty-meter sprint this is to measure running speed
7. Basketball pass this is to measure explosive strength and power of the upper
body muscles
8. Standing long jump this is to measure explosive strength and power of the
leg muscles
9. Hexagon this is to measure of agility
10. Stick drop test this is to measure reaction time
11. Paper juggling this is to measure the coordination
12. Stork balance stand test this is to measure the balance

Here are the importance of being physically fit

1. It boosts overall health

2. It helps prolong your life span
3. It promotes mental health
4. It increases strength and stamina for more rigorous activity
5. It saves you in health-related expense

BODY COMPOSITION - is the body’s relative amount of fat to fat-free mass.

Body Mass Index (BMI) CLASSIFICATION:

Formula BELOW 18.5 Underweight
Weight (kg) 18.5-24.9 Normal
BMI = 25-29.9 Overweight
Height (m)2 30.0- ABOVE Obese

MONLIMAR DEVELOPMENT ACADEMY, INC. I LEARNING KIT School Year 2020 - 2021
FIRST QUARTER: LEARNING KIT IN MAPEH JUNIOR HIGH SCHOOL
DEPARTMENT

PHYSICAL EDUCATION 9

LESSON 1: THE FITNESS ASSESSMENT

ASSESSMENT #1

Directions: Compute for the BMI of the following and provide its classification. Please
show your solutions.

1. 1.67 m and 52 kg

2. 1.46 m and 63 kg

3. 1.81 m and 50 kg

4. 1.72 m and 86 kg

5. 1.33 m and 45 kg

MONLIMAR DEVELOPMENT ACADEMY, INC. I LEARNING KIT School Year 2020 - 2021
FIRST QUARTER: LEARNING KIT IN MAPEH JUNIOR HIGH SCHOOL
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

Questions.

1. How does one’s fitness play a significant role in the challenges of daily living?
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________

2. Why do need to consistently do regular physical activities?

___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________

3. Describe the types of stretching exercises and the benefits of stretching.

___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________

Rubric:

Deadline of Submission:

The deadline of the submission will every Friday of the week at Monlimar Development
Academy.

MONLIMAR DEVELOPMENT ACADEMY, INC. I LEARNING KIT School Year 2020 - 2021