Republic of the Philippines

Department of Education
REGION XIII - Caraga
Schools Division of Surigao del Norte

SELF – DIRECTED LEARNING MODULE

IN

Physical Education 8

10

Quarter 1, Week 1
SY 2020 - 2021
For the Teacher

Prepared by

MA. CATHERINE D. SALIGUMBA

Mainit National High School

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 APPROVAL SHEET

This Self-Directed Learning (SL) Module in Physical Education 8 is duly prepared by

MA. CATHERINE D. SALIGUMBA, SST-I of Mainit National High School, Quezon, Mainit,
Surigao del Norte.

Presented to

Mainit National High School

Learning Resources Quality Assurance Team
September 15, 2020

CHERRIE LUZ A. BAQUIRAN MARY ANN A. GOCELA

Language/Grammar Language/Grammar

ROZEL D. MUÑEZ ISABEL S. BUSANO

Content Content

Verified by:

GRACE E. RELLIQUETE
Principal III

Confirmed:

LUCILA L. INOT
Public Schools District In-charge

MODULE 1
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 Fitness-related Activities

Content Standards

The learner demonstrates understanding of guidelines and principles in

exercise program design to achieve fitness.
Performance Standards

The learner designs a physical activity program for the family/school peers to achieve
fitness.

Learning Competency

 Undertakes physical activity and physical fitness assessments.

Learning Objectives

? Identify Fitness-related Activities

? Apply Fitness-related Activities at Home
? Value the importance of Fitness-related Activities.

DAILY LEARNING TASKS

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 DAY LEARNING TASK PAGE

1 Introduction 5
 Pretest 5-6
 Motivation
- Activity 1: Where Am I? 7
2 Presentation:
 What will you learn? 8
 Activity 2: Name me! 8
3 Analysis
 Points to Reflect On 9
3 Abstraction
What is it? 9-10
4 Application
 Activity 3: Quest for fitness 11
 Activity 4: Family connection 11

5 Post Test 12-13

Introduction

Welcome to Physical Education 8 Self-Directed Learning (SL) Module on Health-related

Fitness.
This module was prepared to provide you meaningful and independent learning at your
own progress. You will have the chance to read, learn and do practical exercises and activities
to deepen your understanding on the value of maintaining health fitness.
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 Presently, people are less physically active of various reasons, one of which is the
advancement of science and technology. Many people no longer participate in any fitness-
relevant activities. Even we are aware of the health benefits and importance of engaging in
physical activities, we inclined to take its significance for granted. Unfortunately, many young
people do not engage in worthwhile physical activities anymore. Maybe this is due to your
youth, your inability to execute them well, or your current health status.
But because of this pandemic, being physically fit and healthy can help you get through
with the stresses of staying at home and the demands of life. It improves your self-esteem,
develops your confidence, and clarifies your self-concept which can only be realized as you
get older.
Health-related Fitness activities play a vital role in the holistic development of a person. The
choice of fitness activities usually depends on an individual’s interests, age, and ability. It
ensures cardiovascular fitness; thus, help you achieve a state of wellness.
The following activities are provided for you to have a better grasp on the lessons at hand.
Maybe this time, you are ready to take the first challenge in this module- the pretest. I wish
you good luck!

Pretest
As part of your initial activity, you will be challenged to test your
knowledge on the topic. To assess what you already know about
health-related fitness activities.

Direction: Read and analyze the questions below. Choose and write the appropriate
answer in each question in a separate sheet of paper.

1. Which of the following components promote total health and prevent the beginning of
diseases and problems associated with physical activities?
A. body composition
B. health-related components
C. physical fitness components
D. skill-related components

2. The ability to use muscles for a long time without tiring is

A. agility.
B. cardiovascular health.
C. flexibility.
D. muscular endurance.

3. Which of the following is NOT an uncontrollable risk factor?

A. age
B. Exercise
C. gender
D. race
4. Flexibility is best described as
A. ability to exert force.
B. ability for muscles to not tire quickly.
C. ratio of fat to muscle, bones and tissues.
D. range of movement possible at various joints.
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5. The ability for a muscle to work against a resistance for an extended period of time is
A. Flexibility
B. Cardiovascular endurance
C. Muscular endurance
D. Muscular strength
6. Which of the following refers to the ability of the heart (cardio), and circulatory system
(vascular) to supply oxygen to muscles for an extended period of time?
A. cardio-vascular fitness
B. muscular endurance
C. muscular strength
D. physical fitness
7. Sports that BEST build cardiovascular fitness require
A. continuous activity
B. many specialized skills
C. lots of rest to restore oxygen levels
D. bursts of activity and periods of rest
8. You have to be an athlete to be physically fit.
A. True
B. False
9. Which of the following is a muscle and not a component of fitness?
A. Flexibility
B. muscular endurance
C. muscular strength
D. quadriceps
10. The best time to determine your resting heart rate is
A. after you run one mile.
B. after swimming ten laps.
C. after you brush your teeth and run up the stairs.
D. when you first wake up and are still in bed.

Motivation

This stage, you will reflect on how well you understand the concept of
health-related fitness and your expectations about the topic.

The activity below will test your knowledge about health-related fitness
exercises. This will give you a chance to identify and clarify misconceptions
you may have about the lesson.

ACTIVITY 1: Where Am I?

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 Word Scramble
Let’s play a brain teasing fun game. All
you have to do is to find and trace the
words from the jumbled letters that refer
to components associated with Health-
related fitness. Draw the table in separate
sheet of paper.

B S F R L O P S K S R
O S D H B M K R E R H
D M H V S W S S D S T
Y L A N D I F D B N G
C O M P O S I T I O N
R N E W R E T I L L E
E N D U R A N C E I R
S G O O E A E K N P T
E O F D A P S S D S S
E S P L D E S E I E
Y T I L I B I X E L F

What will you learn?

This time you will learn the components of Health-related Fitness.

DEFINATION OF TERMS:

Fitness – the condition of being physically fit and healthy especially as a result of
exercise and proper nutrition
HRF (Health-related Fitness) – ability to become and stay physically healthy
SRF (Skilled-related Fitness) – focuses on the performance in a sport

ACTIVITY 2:
Name me!

Direction. Name all the Fitness-related activities shown in the picture below. Do this on a
separate sheet of paper.

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 2
3

5 8

6
7

ANALYSIS

Direction: Answer the following questions in separate sheet of paper.

1. How can you define fitness in your own words?
2. Can you describe the difference between health-related and skill-related
fitness components?
3. How these HRF activities can benefit your family in terms of physical
wellness? Explain your answer briefly.

Abstraction

What is it?

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 Components of Health-related Fitness

Fitness is defined as a condition in which an individual has enough energy to

avoid fatigue and enjoy life.

Physically fitness is a state of health and well-being and, more specifically,

the ability to perform aspects of sports, occupations and daily activities . It is divided
into four health-related and six skill-related components. Health-related fitness is
the ability to become and stay physically healthy. Skill-related fitness enhances one’s
performance in athletic or sports events.

Health Components Skill Components

 Cardiovascular fitness * Agility * Power
 Muscular strength and muscular endurance * Balance * Speed
 Flexibility * Coordination
 Body composition * Reaction time

Health-related components focus on factors that promote optimum health and

prevent the onset of disease and problems associated with an activity. The four
components are described as follows:
1. Cardiovascular fitness is the ability of the heart (cardio) and circulatory
system (vascular) to supply oxygen to muscles for an extended period of
time. Cardiovascular is also called cardiorespiratory (lungs) fitness. Usually
the 1 km run or other type of continuous fitness activity (12-minute run,
cycling, step-test, etc.) is used to assess cardiovascular fitness.

2. Muscular strength and endurance is the muscle’s ability to produce effort or

perform work. Muscular strength refers to the maximum amount of force a
muscle can exert against an opposing force. Fitness testing usually consists of
a one-time maximum lift using weights (bench press, leg press, etc.).
3. Muscular endurance refers to the ability of the muscle to work over an
extended period of time without fatigue. Performing push-ups and sit-ups or
crunches for one minute is commonly used in fitness testing of muscular
endurance.
4. Flexibility is the ability to move a body part through a full range of motion
(ROM) at a joint. The sit-and-reach is commonly used to determine flexibility.
5. Body composition is the ratio of the body fat to lean body mass (including
water, bones, muscles, and connective tissues). Having many fat tissues is a
risk factor for cardiovascular diseases, diabetes, cancer, and arthritis.

In addition to improving quality of life, health-related fitness also

 Increase muscle tone and strength;
 Decreases susceptibility to injuries and illness;
 Improves bone mineral density;
 Reduces risk of osteoporosis;
 Improves posture;
 Increases efficiency of the respiratory and circulatory systems;
 Decreases risk of cardiovascular disease and stroke;

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  Improves blood pressure;
 Decreases risk of diabetes and some cancers;
 Improves self-esteem and self-confidence;
 Decreases body fat and improves metabolism; and
 Increases energy level and academic achievement

APPLICATION

ACTIVITY 3:
QUEST FOR FITNESS

Direction: Reflect on your daily activities and write them on the table below. Focus your
attention on activities that will help improve your HRF and maximize your body potential. Draw the
table on separate sheet of paper. You can add more rows if it is necessary.

My Daily Routine / Tasks HRF Components

1.
2.

3.

4.

ACTIVITY 4:
Family Connection
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 Direction: Identify the usual physical activities of your family members in terms of
health-related fitness components. List the important information regarding the family members in
the table provided. These will be useful in designing your family HRF activity plan. Draw the table
below. Do this in a separate sheet of paper.
Note: Indicate only people in your actual household.

Family Age Occupation/ Activities involved in HRF Household HRF

Members Work/Job relation to the Component Chores Component
Occupation/Work/Job involved involved

Example: 54 PUJ Driver Drives and sits for 8 Feeds the

hours chicken,
Father Repairs
damages in
the house.
Mother 48 Housewife
Sister 25 None
Brother 1 22 Laborer
Brother 2 18 Student
me 14 Student

POST TEST

Direction: Read and analyze the questions below. Choose and write the appropriate
answer in each question in a separate sheet of paper.

1. The ability to use muscles for a long time without tiring is

A. agility.
B. cardiovascular health.
C. flexibility.
D. muscular endurance.
2. Flexibility is best described as
A. ability to exert force.
B. ability for muscles to not tire quickly.
C. ratio of fat to muscle, bones and tissues.
D. range of movement possible at various joints.
3. The ability for a muscle to work against a resistance for an extended period of time is
A. Flexibility
B. Muscular strength
C. Muscular endurance
D. Cardiovascular endurance
4. Sports that BEST build cardiovascular fitness require
A. continuous activity
B. many specialized skills
C. lots of rest to restore oxygen levels
D. bursts of activity and periods of rest
5. You have to be an athlete to be physically fit.
A. True

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 B. False
6. Which of the following components promote total health and prevent the beginning of
diseases and problems associated with physical activities?
A. body composition
B. health-related components
C. physical fitness components
D. skill-related components
7. Which of the following is a muscle and not a component of fitness?
A. Flexibility
B. muscular endurance
C. muscular strength
D. quadriceps
8. Which of the following is NOT an uncontrollable risk factor?
A. age
B. Exercise
C. gender
D. race

9. Which of the following refers to the ability of the heart (cardio), and circulatory system
(vascular) to supply oxygen to muscles for an extended period of time?
A. cardio-vascular fitness
B. muscular endurance
C. muscular strength
D. physical fitness
10. The best time to determine your resting heart rate is
A. after you run one mile.
B. after swimming ten laps.
C. after you brush your teeth and run up the stairs.
D. when you first wake up and are still in bed.

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ANSWERS KEY

Motivation Motivation

Pretest Activity 1 Name me! Post test

Where am I? Activity 2

1. B 1. D
1. Body
1. Standing
2. D 2. D
3. B composition toe touches 3. B
4. D 2. Endurance 4. A
2. Cycling
5. D 3. Fitness 5. B
6. A 4. Flexibility 3. Running 6. B
7. A 5. Strength 4. Swimming 7. D
8. B 8. B
9. D 5. Bench press 9. A
10. D 6. Sit and 10. D
reach
7. Push-up
8. Squat thrust

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REFERENCES

 Physical Education and Health - Grade 8, Learner’s Module, First Edition 2013
 Physical Education – Grade 8, Alternative Delivery Mode, Quarter 1 – Module 1: Go for
Fitness Goal, First Edition, 2020
 https://www.helpteaching.com/questions/Fitness/Grade_8

PHOTOS:

https://www.google.com/search?q=fitness+related+activities+names+and+pictures

https://www.google.com/search?q=image+of+a+person+running

https://www.google.com/search?q=images+of+cardiovascular+exercise

https://www.google.com/search?q=images+of+step-test

https://www.google.com/search?q=images+of+cycling+without+background

https://www.google.com/search?q=images+of+bench+press

https://www.google.com/search?q=background+physical+education&tbm

https://www.shutterstock.com/image-vector/fitness-exercises-cartoon-girl-blue-white-533655019

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