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Physical Education7 Q1 M1 v1 (Final)
Physical Education7 Q1 M1 v1 (Final)
MAPEH
MUSIC • ARTS
PHYSICAL EDUCATION •
HEALTH
Department of Education ● Republic of the Philippines
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MAPEH
PHYSICAL EDUCATION
Department of Education ● Republic of the Philippines
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PHYSICAL
EDUCATION
First Quarter – Module 1
Physical Fitness Assessments
What I Need to Know This will give you an idea of the skills or
competencies you are expected to learn in
the module.
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What is It This section provides a brief discussion of
the lesson. This aims to help you discover
and understand new concepts and skills.
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If you encounter any difficulty in answering the tasks in this module, do not
hesitate to consult your teacher or facilitator. Always bear in mind that you are not
alone.
We hope that through this material, you will experience meaningful learning and
gain deep understanding of the relevant competencies. You can do it!
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TABLE OF CONTENTS
Are you physically fit? How do you know if you’re fit or not? Throughout this
Fitness has a vital role in order to function effectively. Nowadays, people are
becoming conscious about their health. They consider physical fitness as part of
their daily routine to help them accomplish their goals.
In this module, you should be able to set goals based on your assessment
results.
In going through the module, you have to read carefully. Perform the activities
as instructed. Answer the entire tests and exercises. Lastly, have fun!
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What I Know
The result of the pre- test will check your present learning and understanding
of the health and skill-related physical fitness tests.
I. CLASSIFICATION
Directions: Classify the physical fitness tests found in the box either health-related
or skill-related.
11. Physical education is the body’s ability to function effectively and efficiently
without
excessive fatigue.
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13. Sitting height and weight are the components needed to get your body mass
index.
14. Hexagonal agility test determines your quickness, leg power and speed.
15. 40- meter sprint assessment measures your power.
What’s In
Directions: Read the statements on the different physical fitness components. Mark
( √ ) on the statements that are correct and mark ( x ) if not.
___ 1. Strength is the ability of the muscle to exert effort in a brief duration.
___ 2. Cardiovascular endurance is the ability of the lungs, heart and blood vessels
to deliver adequate amount of oxygen to the cells.
___ 3. The ability to perform a task in the shortest possible time is called Speed.
___4. The integration of hand and/or foot movements with senses is called
Coordination.
___ 5. Reaction- time refers to the amount of time it takes to respond to a stimulus.
___ 6. Muscular endurance defined as the maximum pull or push that can be exerted
one time by a muscle group.
___ 7. Balance means to stay in equilibrium in relation to changes in body position.
___ 8. The ability of the muscles and joints to go through a full range of motion is
called Flexibility.
___ 9. Agility refers to a quick shift or change of direction from one point to another.
___ 10. BMI (Body Mass Index) refers to the proportion of lean body mass to fat
body
mass.
Let’s see how you scored. Count the number of check marks.
Excellent 8-10
Good 5-7
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Fair 2-4
Needs Improvement 0-1
What’s New
Directions: Write FIT if the statement relates to the characteristics of a physically fit
individual, and UNFIT if the statement is the opposite.
1. Can perform daily activities without fatigue (getting tired easily).
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5. Has reserved energy for emergencies
What is it?
READ TO UNDERSTAND
1. BMI or Body Mass Index evaluates a person in terms of height and weight. It also
serves as guide to consider if you are at risk of becoming obese.
Objective: To determine the total body mass.
Equipment: weighing scale, tape measure/ meter stick
Procedure:
a. Measure the body weight (kilogram) and height (meter)
b. Calculate the BMI using the formula below.
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BMI= 68kg Obesity ˃ 30.0
(1.65) Extreme Obesity ˃40.0
= 24.98 (normal)
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4. Muscular Endurance Assessment: Modified Curl-Up Test
Objective: To assess the endurance of the abdominal muscles
Equipment: mat, stopwatch
Procedure:
a.) Lay on the mat/floor with arms straight and hands extended, shoulders are
relaxed, palms down, finger straight with the knees bent and feet flat on
the floor.
b.) Do the curl-up in a manner of extending the hands above the knees in 1
minute. Count the number of ups until the time stops or the executer
pauses/ relaxes in a while.
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(for boys) (for girls)
MEN CLASSIFICATION WOMEN
˃44 EXCELLENT ˃44
39-44 39-44
VERY GOOD
33-38 33-38
29-32 29-32
AVERAGE
24-28 24-28
21-23 21-23
POOR
17-20 17-20
9-16 9-16
VERY POOR
˂9 ˂9
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BOYS: VO2 max = 111.33 – (0.42 X recovery heart rate)
GIRLS: VO2 max = 65.81- (0.1847 X recovery heart rate)
EXAMPLE: VO2 max = 111.33 – (0.42 X 140 bpm) = 52.53
TABLE OF MAXIMUM VO2
FEMALE MALE
VERY POOR ˂ 25.0 VERY POOR ˂ 35.0
POOR 25.0 – 30.0 POOR 35.0 – 38.3
FAIR 31.0 – 34.9 FAIR 38.4 – 45.1
GOOD 35.0 – 38.9 GOOD 45.2 – 50.9
EXCELLENT 39.0 – 41.9 EXCELLENT 51.0 – 55.9
SUPERIOR ˃ 41.9 SUPERIOR ˃ 55.9
MALE
AGE POOR FAIR GOOD EXCELLENT
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stopwatch
Procedure:
a.) Stand in the middle of the hexagon facing outside.
b.) At the command “GO” start the stopwatch and jump
with your both feet over line B and go back to the middle,
then over line C. Move back again to the middle and so
on. Stop the time as you reached all the sides. The
shortest the time, the highest your classification.
b.) Do this for clockwise and counterclockwise route.
c.) Measure the test in seconds.
GENDER EXCELLENT ABOVE AVERAGE BELOW POOR
AVERAGE AVERAGE
MALE ˂ 11.2 11.2 - 13.3 13.4- 15.5 15.6-17.8 ˃ 17.8
FEMALE ˂ 12.2 12.2 - 15.3 15.4- 18.5 18.6- 21.8 ˃ 21.8
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b. Juggle the paper alternately right and left hands for 3 minutes. Once it falls,
stop the time.
RATING SCORE
EXCELLENT ˃35
GOOD 30-35
AVERAGE 20-29
FAIR 15-19
POOR ˂15
RATING SCORE
EXCELLENT ˃50 sec
GOOD 40-50 sec
AVERAGE 25-39 sec
FAIR 10-24 sec
POOR ˂10 sec
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a.) Stand behind the take-off line making sure that the tip of your shoes does
not go beyond.
b.) In a crouch position, swing your arms backward and jump forward as far
as you can and land in both feet.
c.) Upon stepping down the floor, spot the mark where the back of the heels
closest to the take- off line.
d.) Do it in two trials and record the farther distance in centimeter.
NAME: ___________________________________
B. FLEXIBILITY
SIT AND REACH ZIPPER TEST
CM Classification RIGHT ARM LEFT ARM
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C. STRENGTH
NAME: ___________________________________
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E. BALANCE: STORK BALANCE STAND TEST
Right Foot Time Classification Left Foot Time Classification
F.
POWER: STANDING LONG JUMP
DISTANCE
st
1 Trial 2nd Trial
is What’s More
Directions: Find out your physical capabilities through performing physical fitness
assessment properly. Record the results of your assessment in your
assessment card.
NOTE:
Before you start doing your physical fitness assessments
execute warm-up exercise (a preparation for an intensive
physical exercise).
After performing your physical fitness assessments,
cool down (reduces the stress from heavy physical activity)
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Examples of Warm-up and Cool Down Exercises:
Upper Neck or Trap Stretch
Hold your head with one hand, then
slightly pull your head toward your
shoulder in 30 seconds. Repeat with the
other side.
Anterior Shoulder Stretch
Place your one arm in front of your
body, palm facing down hen hold your
elbow using the other arm. Hold for 30
seconds and repeat on the other side.
Standing One-Leg Hold
Balance and hold the weight of your
body in one foot then lift one foot at the
back of your thigh. Hold it with your
hands in 30 seconds and repeat with
the other foot.
Quad Stretch
Kneel with your right leg in 90degree
position. Your right leg will support your
weight, then move upward with your
torso and tuck the pelvis to increase the
stretch. Hold it for 30 seconds then
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repeat to the other side.
Forward/ Side Bend Stretch
Position yourself in a wide stance. Keep
your body and torso parallel to the floor.
Straighten your legs and put your
weight on your heels then reach forward
on the floor. Repeat this in sideward
right and left for 30 seconds.
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What I Have Learned
What I Can Do
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Directions: Copy the SWOT (Strength, Weakness, Opportunities and Threats)
table. Write the physical fitness assessments which are AT in the
STRENGTH column and BT in the WEAKNESS column. In the
OPPORTUNITY column, set your goals on how to improve your
assessment next time. Write your reasons in THREAT column why you
think you failed in some of the physical fitness assessments. Example is
given below.
STRENGTH WEAKNESS OPPORTUNITY THREAT
Above Target Below Target
(AT) (BT)
Curl-up Push-up Do simple weight I am too lazy doing
lifting activity to household chores
develop my as one way of
muscles (arm exercising.
strength)
Activity 7: REFLECTION
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Assessment
Now, that you are finished accomplishing the module, let us check what you
have learned.
Directions: Read the questions below and write the letter of your answer.
1. It is the ability of the body to function effectively and efficiently without excessive
fatigue.
A. Exercise B. Health-Related C. Physical Fitness D. Skill-Related
2. Body Mass Index determines the total body mass through height and
___________.
A. arm span B. fitness C. sitting height D. weight
3. It is one of the health-related physical fitness assessments that measures the
lower back and hamstring.
A. Push-up B. Sit and Reach C. Zipper Test D.40-Meter Sprint
4. Which of the following physical fitness tests assesses the endurance of the
abdominal muscles?
A. Curl-up B. Push-up C. Sit and Reach D. Zipper Test
5. Below are the health- related physical fitness assessments except one.
A. Curl-up C. Push-up
B. Hexagonal Agility Test D. Sit and Reach
6. What skill-related physical fitness assessment measures your acceleration and
speed?
A. 40-Meter Sprint C. Stick Drop Test
B. Paper Juggling D. Stork Stand test
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7. A skill-related physical fitness assessment that determines the quickness and leg
power is ________.
A. 40-Meter Sprint C. Hexagonal Agility Test
B. 3-Minute Step Test D. Push- up
8. Below are the skill-related physical fitness assessments except ________.
A. Standing Long Jump C. Stork Balance Stand Test
B. Stick Drop Test D. Zipper Test
11. An individual is considered physically fit when he /she can perform his/her daily
tasks without excessive fatigue.
12. Keith’s BMI is 25.98. His height is 1.65m and weighs 68kg.
13. BMI is a guide to consider if you are at risk of becoming obese and determines
your total body fat compared to lean mass.
14. Jay has a 140 bpm after taking his 3-minute step test. It shows that his maximum
oxygen consumption which is 52.53 made him superior.
15. Stork stand test measures your balance with one foot.
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Additional Activities
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______________________________
NAME & SIGNATURE ABOVE PRINTED NAME
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REFERENCES:
Books:
Lagyap, Cloyd M., et al, Physical Education and Health- Grade 7 Learner’s Material,
First Edition, 2017
Lacia, Gerardo C., et al, The 21st Century MAPEH in Action 7, Manila: Rex Book
Store,
Revised Edition 2012
Deveraturda, Encarnita D., et al, Physical Education and Health 1st Year, UbD 2010
Bushman, Barbara, Complete Guide to Fitness and Health, Human
Kinesthetic, Illinios: 2011
Ayers, Susan F., Physical Education for Lifelong Fitness, Human Kinetics,
United States: Third Edition, 2005
https://www.profweb.ca/en/publications/developmentofaportaltofollowstudentphysical
fitness
https://www.changes4health.gov.hk/en/physical_activity/facts/classification/index.htm
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https://physedrocks.com/files/husky%20fitness%20testing%20standards.pdf
https://www.csep.ca/cmfiles/publications/parq/par-q.pd
https://www.topendsports.com/testing/index.html
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