HOPE 2

Health Optimizing Physical Education

11
HOPE 2 – Grade 11
Quarter 3 – Module 2: Self-Assessment-Body Composition and Cardiovascular
Endurance
First Edition, 2020

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Published by the Department of Education - Schools Division of Pasig City

Development Team of the Self-Learning Module

Writer: Catherine M. Ona
Editor: Gracita D. Bernal
Reviewers: Dr. Norlyn D. Conde and Gracita D. Bernal
Illustrator: Griffith Joyner D. Bernal
Layout Artist
Management Team: Ma. Evalou Concepcion A. Agustin
OIC-Schools Division Superintendent
Carolina T. Rivera EdD
OIC-Assistant Schools Division Superintendent
Manuel A. Laguerta, Ed.D
Chief, Curriculum Implementation Division

Education Program Supervisors

Librada L. Agon EdD (EPP/TLE/TVL/TVE)

Liza A. Alvarez (Science/STEM/SSP)
Bernard R. Balitao (AP/HUMSS)
Joselito E. Calios (English/SPFL/GAS)
Norlyn D. Conde EdD (MAPEH/SPA/SPS/HOPE/A&D/Sports)
Wilma Q. Del Rosario (LRMS/ADM)
Ma. Teresita E. Herrera EdD (Filipino/GAS/Piling Larang)
Perlita M. Ignacio PhD (EsP)
Dulce O. Santos PhD (Kindergarten/MTB-MLE)
Teresita P. Tagulao EdD (Mathematics/ABM)

Printed in the Philippines by Department of Education – Schools Division of

Pasig City
 HOPE 2 11
Quarter 3
Self-Learning Module 2
Self-Assessment of
Body Composition and
Cardiovascular Endurance
Introductory Message

For the Facilitator:

Welcome to the Health Optimizing Physical Education (HOPE) 2 Grade 11 Self-

Learning Module on Self-Assessment of Body Composition and Cardiovascular
Endurance!

This Self-Learning Module was collaboratively designed, developed and

reviewed by educators from the Schools Division Office of Pasig City headed by its
Officer-in-Charge Schools Division Superintendent, Ma. Evalou Concepcion A.
Agustin, in partnership with the City Government of Pasig through its mayor,
Honorable Victor Ma. Regis N. Sotto. The writers utilized the standards set by the K
to 12 Curriculum using the Most Essential Learning Competencies (MELC) in
developing this instructional resource.

This learning material hopes to engage the learners in guided and independent
learning activities at their own pace and time. Further, this also aims to help learners
acquire the needed 21st century skills especially the 5 Cs, namely: Communication,
Collaboration, Creativity, Critical Thinking, and Character while taking into
consideration their needs and circumstances.

In addition to the material in the main text, you will also see this box in the
body of the module:

Notes to the Teacher

This contains helpful tips or strategies that
will help you in guiding the learners.

As a facilitator you are expected to orient the learners on how to use this
module. You also need to keep track of the learners' progress while allowing them to
manage their own learning. Moreover, you are expected to encourage and assist the
learners as they do the tasks included in the module.
 For the Learner:

Welcome to the Health Optimizing Physical Education 2 Self-Learning Module

on Self-Assessment of Body Composition and Cardiovascular Endurance!

This module was designed to provide you with fun and meaningful
opportunities for guided and independent learning at your own pace and time. You
will be enabled to process the contents of the learning material while being an active
learner.

This module has the following parts and corresponding icons:

Expectations - This points to the set of knowledge and skills

that you will learn after completing the module.

Pretest - This measures your prior knowledge about the lesson

at hand.

Recap - This part of the module provides a review of concepts

and skills that you already know about a previous lesson.

Lesson - This section discusses the topic in the module.

Activities - This is a set of activities that you need to perform.

Wrap-Up - This section summarizes the concepts and

application of the lesson.

Valuing - This part integrates a desirable moral value in the

lesson.

Posttest - This measures how much you have learned from the
entire module.
 EXPECTATION

Most Essential Learning Competency:

Self-assesses health-related fitness (HRF) status, barriers to physical activity

assessment participation, and one’s diet

Specific Objectives:

At the end of this module, learners will be able to:

1. explain body composition and cardiovascular endurance and its benefits;

2. perform the self-assessment procedures of body composition and

cardiovascular endurance;

3. interpret assessment results according to health and fitness standards;

4. recommend sports-related activities for the improvement of self-assessment

results; and

5. appreciate the importance of self-assessment on body composition and

cardiovascular endurance, and its contribution to a healthy lifestyle.

PRETEST

Directions: Write CE if it is related to cardiovascular endurance and BP if it is

related to body composition.

1. 3-minute step test

2. Fats, muscles and tissues

3. Pulse rate

4. Heart and lungs

5. BMI
 RECAP

Answer the following statements by arranging the jumbled letters.

TSESRS
RTSESORS NEHRODINP
1. It is a reaction
of the body and
mind to unkind or 2. It is an event or 3. It is a feel-good
challenging life situation that hormone that
incidents such as causes stressful helps the body
tense feelings, situation. relax.
worry and
discomfort.
_________________ __________________
_________________

GNOCPI ITSESDRS
1. It is the
harmful physical
4. It is defined as
consequence of
the “capacity to
stress.
respond and
recover from
something
stressful.
__________________ __________________

LESSON

Participation in sports activity helps to reduce body fat and control body
weight. It gains satisfaction in developing fitness and skills.

In order to maximize the benefits of participation in sports, fitness assessment

is needed to know what component of physical fitness should be improved.
 Fitness assessment helps to measure various aspects of your body and its
abilities. It identifies the current fitness levels and serves as a baseline or starting
point of physical fitness.

Physical fitness test is a set of measures designed to determine one’s level of

physical fitness. It has two components namely: Health-Related and Skill-Related
Fitness. Each component comprises several tests and specific testing protocols.

Health-related fitness involves exercise activities that you do in order to improve

your physical health and stay healthy, particularly in the categories of cardiovascular
endurance, muscular strength, flexibility, muscular endurance, and body
composition.

Health-Related Fitness (HRF) Assessment is a series of exercises that help

evaluate your over-all fitness level and physical status. Evaluating your over-all
Physical fitness helps you know your strengths and weaknesses. Being aware of your
health-related fitness status, you will able to create a good personal fitness program
with appropriate fitness activities to strengthen the areas that you need to improve
while observing a healthy lifestyle.

Cardiovascular endurance is the ability of the heart, lungs, and blood vessels
to deliver oxygen to the body tissues. It requires a strong heart, healthy lungs, and
clear blood vessels to supply the cells with oxygen your body needs. If you have a
strong heart and lungs you can, exercise your entire body for a long period of time
without getting tired.

A person with a high level of cardiovascular endurance can sustain moderate

to high-intensity physical activities needed in playing sports without difficulty in
breathing.

Benefits of Cardiovascular Fitness to Health

1. Reduces the risk of developing heart disease by increasing the efficiency of your
heart, lungs, and blood vessels.
2. Aids in maintaining a healthy body composition.
3. Allows you to train harder during strength sessions without feeling tired.
4. Helps lower the risk of high blood pressure.

Body Composition is the amount of fat cells compared with lean cells in the
body mass. Lean body mass is the non-fat tissue of muscles, bones, ligaments, and
tendons. It is measured in skinfold thickness. Increase physical activity and diet can
decrease body fat is the body’s relative amount of fat to fat-free mass.
Having a healthy body composition helps us to achieve optimum physical and
psychological functioning. Exercise and proper nutrition are two components for
keeping healthy body composition.
Benefits of Healthy Body Composition
A healthy balance between fat and muscle is vital for health and wellness
throughout life. Scientific evidence shows that a healthy body composition will
increase your lifespan; reduce the risk of heart disease, cancer, diabetes, insulin
resistance; increase energy levels, and improve self-esteem.

Monitoring the Body Weight

Gaining a few pounds can increase over time. An increase in body weight could
also mean a chance of developing health problems. Knowing two numbers may help
understand these risks: body mass index (BMI) score and waist to hip ratio.

Body Mass Index (BMI)

The BMI is one way to tell whether you are at a normal weight, overweight, or
obese. It measures your weight in relation to your height.

Formula for BMI:

BMI = Weight (in Kilograms)

Height (in Meter)²

For example, you are weighing 50 kg and your height is 1.50 meters. The
computation would be:

BMI = 0005000
(1.50M)²

= 0500
2.25

BMI = 22.22

Based on the table below, the interpretation of the computed BMI, 22.22, is
NORMAL.

BMI Interpretation
Score Interpretation
Below 18.4 Underweight
18.5 – 24.9 Normal
25.0 – 29.9 Overweight
30.0 – above Obese

Waist to Hip Ratio (WHR)

Measure stored body fat percentage by the relative measurement of waist and
hip.

Formula for WHR:

 WHR = Waist Circumference (cm)
Hip Circumference (cm)

For example, you are a female, your waistline is 76 centimeters and your
hipline is 92 centimeters. The computation would be:

WHR = 76
92

WHR = 0.83

Based on the table below, the interpretation of the computed WHR, 0.83, is
MODERATE RISK.

WHR Interpretation
Men Women Interpretation
0.8 0.7 Ideal
<0.95 <0.8 Low Risk
0.96-0.99 0.81-0.84 Moderate Risk
>1.0 >0.85 High Risk

ACTIVITIES

Pre-Activity: Physical Readiness Questionnaire (PAR-Q) & You

Important Reminder: It is important to know your health status before engaging in
self-assessment and physical activities. Start by answering the questions below. If
you are between the ages of 15 and 69, the Physical Readiness Questionnaire (PAR-
Q) will tell you if you should check with your doctor before you start.

PHYSICAL ACTIVITY READINESS QUESTIONNAIRE (PAR-Q) & YOU

Directions: Please read the questions carefully and answer each one honestly.
Common sense is your best guide when you answer these questions.
Check YES or NO.
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 you do physical activity?
3. In the past month, have you had chest pain when you were not doing
physical activity?
 4. Do you lose your balance because of dizziness or do you ever lose
consciousness?
5. Do you have a bone or joint problem (for example, back, knee, or hip)
that could be made worse by a change in your physical activity?
6. Is your doctor currently prescribing drugs (for example, water pills) for
your blood pressure or heart condition?
7. Do you know of any other reason why you should not do physical
activity?
If you have answered “Yes” to one or more of the above questions, consult
your physician before engaging in physical activity.
Tell your physician which questions you answered “Yes”
After a medical evaluation, seek advice from your physician on what type of
activity is suitable for your current condition.
If you answered “NO” to all questions in the PAR-Q, then you can participate
in the fitness assessment and start becoming more physically active.

Reminders:
1. Wear appropriate clothing: t-shirt, jogging pants, rubber shoes, or any
comfortable clothing.
2. Secure a surrounding free from any obstructions.
3. Warm-up first before doing the activities.

Activity: 1-Self-assessment of Cardiovascular endurance

A. 3-Minute Step Test
Equipment: stopwatch (cellphone), 12-inch bench box
Goal: In a constant pace, step on and off the bench for 3 minutes
Procedure:
a. Position at least one foot away from the step or bench.
b. At the signal “Go”, step up and down the step/bench for 3 minutes at a rate of
24 steps per minute. One step consists of 4 beats – that is, up with the left foot
(ct. 1), up with the right foot (ct. 2), down with the left foot (ct. 3), down with the
right foot (ct. 4).

Position ct.1-step left up ct. 2-step right up ct .3-step left down ct.4-step right down

c. Immediately after the exercise, locate your pulse

(radial pulse or carotid pulse). Give 5 seconds
to locate the pulse.
d. Don’t talk while taking the pulse beat.
e. Count the pulse beat for 10 sec. Multiply it by 6.
Radial Pulse Carotid Pulse
Classification
3-Minute Step Test-Heart Rate 3-Minute Step Test-Heart Rate
(Boys-Aged 18-25) (Girls-Aged 18-25)
Excellent < 79 Excellent < 85
Good 79-89 Good 85-98
Above Average 90-99 Above Average 99-108
Average 100-105 Average 109-117
Below Average 106-116 Below Average 118-126
Poor 117-128 Poor 127-140
Very Poor > 128 Very Poor >140
Source: Canadian Public Health Association Project. (see Canadian Home Fitness Test).
https://www.topendsports.com/testing/tests/home-step.htm

B. Fill-up the table below

Scoring – record the 60-second heart rate after the activity on Cardiovascular
Endurance Self-Assessment Card with Interpretation and Implication.

Cardiovascular Endurance Self-Assessment Card

Test Exercise Interpretation Implication
Heart Rate:
_______ bpm
3-Minute Step
Test

Activity 2: Self-assessment of Body Composition

A. Fill-up the table below with your own measurement:

Body Composition
Test Measurement
Height in meter
Weight in kilogram
Waistline in centimeter
Hipline in centimeter

B. Based on your own measurement, compute your Body Mass Index and Waist
to Hip Ratio following the format below:
1. BMI = Weight (in Kilograms)
Height (in Meter)²

= 000000000 (weight in kgs)

( ________ )² (height in meter)²

= 000000000 (weight in kgs)

_____ x ____ (height in meter x height in meter)

= ___________ (weight in kgs)

 (answer)

BMI = ______________ Interpretation ______________

2. WHR = Waist Circumference (cm)

Hip Circumference (cm)

= ______________ Waist Circumference (cm)

Hip Circumference (cm)

WHR = ______________ Interpretation ______________

C. Fill up the table below:

Body Composition
Test Score/Result Interpretation
Body Mass
Index (BMI)
Waist to Hip
Ratio (WHR)
Activity 3: Suggested sports activities/skills
Based on the results of your cardiovascular endurance and body composition
assessments, list down at least three (3) sports-related activities for each component
to improve the results.
3-minute step test – Cardiovascular Endurance
1. _________________________________________
2. _________________________________________
3. _________________________________________

BMI and WHR - Body composition

1. ____________________________________________
2. ____________________________________________
3. ____________________________________________

WRAP–UP

What have you learned in this lesson?

I have learned ____________________________________________________________

__________________________________________________________________________________
_________________________________________________________________________________.
 VALUING

What have you realized in the result of your self-assessment?

I realized that ___________________________________________________________

__________________________________________________________________________________
_________________________________________________________________________________.

POSTTEST

Directions: Read carefully and understand each item. Encircle the letter of the
correct answer.

1. Your classmate has been advised by her doctor to improve her cardiovascular
endurance. Which of the following would you suggest to her?
A. Engage in weight training at least twice a week
B. Enroll in Gymnastics class
C. Participate in a bowling tournament every weekend
D. Play soccer 2-3 times a week

2. It helps to assess cardiovascular endurance.

A. 3-minute step test C. Hipline measurement
B. Anthropometric measurement D. Waist and Hip Ratio

3. Which of the following is a benefit of cardiovascular endurance?

A. Helps to lower the risk of cardiovascular diseases and blood pressure.
B. Improves posture and balance
C. Reduces the risk of injury
D. Strengthens muscles

4. It is the amount of fat cells compared with lean cells in the body mass.
A. Body composition C. Flexibility
B. Cardiovascular endurance D. Power

5. Which of the following is not included in health-related fitness?

A. Body composition C. Flexibility
B. Cardiovascular endurance D. Power
 KEY TO CORRECTION
5. BP 5. Distress 5. D
4. CE 4. Coping 4. A
3. CE 3. Endorphins 3. A
2. BP 2. Stressor 2. A
1. CE 1. Stress 1. D
Pretest Recap Posttest

R E F E R E N CE S
BOOKS
Department of Education. (2016). Physical Education Teacher’s Guide. Philippines.
Urbiztondo, SM., Mangubat, A., Tolitol, M., & Vergara, L. (2006). HOPE 1. Health
Optimizing Physical Education. Fitness. Vibal Group Inc. Philippines.

WEBSITES

Bernal, G J. Photos and videos sent to Messenger. June 11, 2020.

InBody USA. (2020).Body Composition. Retrieved from

https://inbodyusa.com/general/what-is-body-composition/

Llego, M A. Download DepEd Physical Fitness Test Manual. Retrieved from

https://www.teacherph.com/download-deped-physical-fitness-test-manual/
. Accessed on June11, 2020

National Institute of Diabetes and Digestive Kidney Diseases. (2015, February).

Health Risks of Being Overweight. Retrieved from
https://www.niddk.nih.gov/health-information/weight-
management/health-risks-overweight#problems. Accessed on June 8, 2020

The Health and Fitness Benefits of Sport. Retrieved from

https://www.realbuzz.com/articles-interests/sports-activities/article/the-
health-and-fitness-benefits-of-sport/

Your Dictionary. (2018). Health-Related Fitness. Retrieved from

https://www.yourdictionary.com/health-related-fitness Accessed on June 8,
2020