Republic of the Philippines

Department of Education
DIVISION OF ORIENTAL MINDORO

Name: ____________________________________________ Date: _________________

Grade/Section: ___________________________________ Score: ________________

PHYSICAL EDUCATION 9
First Quarter
Wk. 1 Module 1

Lesson 1 Physical Activity and Physical Fitness Assessment

MELC: 1. Undertakes physical activity and physical fitness assessments

LEARNING OBJECTIVE:
 undertakes physical activity and physical fitness assessments;
 determine which fitness component you need specific improvement/s on.

KEY CONCEPTS

Having a regular exercise and physical activity further develops strong

muscles and bones. It also improves the cardio-respiratory and generally speaking
our well-being. Keeping ourselves active can likewise assist us with maintaining a
normal weight, minimizing the risk for type 2 diabetes, staying away from coronary
diseases, and lessen the possibility for cancer.

The definition of physical fitness may differ. This is simply because people
have credited varying attributes or indicators that decide the "wellness" of an
individual. In the broadest sense nonetheless, physical fitness can be characterized
as the ability to show general physical aptitudes, which involves endurance,
strength, flexibility, and balance. Additionally, our ability to carry out daily tasks and
routine physical activities without undue fatigue is called physical fitness.

In a simpler definition, Physical Fitness simply means the ability of an

individual to function effectively and efficiently to do work, to enjoy leisure, to be
healthy, to resist hypokinetic (lifestyle) diseases, and to cope-up with emergencies.
There are eleven components of physical fitness. On the off-chance that you are not
joining all these components of physical fitness into your day-by-day exercise
program, at that point, you are not doing what's needed to improve your fitness level
and general well-being. Furthermore, these eleven components are then divided
into two classifications.

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Department of Education
DIVISION OF ORIENTAL MINDORO

Components of Physical Fitness

HEALTH RELATED COMPONENTS SKILL RELATED COMPONENTS

- these includes exercise activities that
a person usually does to improve
fitness and wellness and to stay
healthy.
1. Cardiovascular Endurance
- the capacity of your heart, lungs
including vessels to provide oxygen to
the body tissues.
2. Muscular Endurance
- the ability of a muscle group to resist
force in a single contraction over a
period of time.
3. Muscular Strength
- the capacity of a group of muscle to
resist force in a repeated motion in an
extended time.
4. Flexibility
- the ability of our muscle, bones and
joints to extend beyond the normal
range of motion.
5. Body Composition
- it is the relative percentage of body
muscle, bones, fats and other
impeding tissues.
- these involves activities that are
important to succeed in skillful
activities including sporting events.
1. Speed
- the ability to move quickly in a given
distance over a period of time.
2. Agility
- the ability of our body to move
effectively and efficiently
3. Power
- the ability to exert maximum force in
a shortest time as possible.
4. Reaction Time
- the ability of our body to respond to a
particular stimulus in the quickies
possible time.
5. Balance
- the ability of your body to maintain
equilibrium in a static or dynamic
condition.
6. Coordination
- the ability of the body to use two or
more components of physical fitness.

Source:
http://www.lancssundayleague.co.uk/downloads/FA%20Referees%20Fitness%20Guide.pdf

ACTIVITY

On your lower grades, you have already performed the Physical Fitness Test.
And so, we assume that you already know how to demonstrate the various tests.
Below is a template provided for you to accomplish by filling out the form. There are
three columns on the said form. In the first column, you just have to identify the
name of the missing component of physical fitness and then the respective scores

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generated through performing the suggested tests in the second column. Lastly, the
third column is intended for the remarks which will be given by the teacher.

Personal Physical Fitness Test (Pre-Test)

Name:
Age: Sex:
THR: (Moderate Activity) THR: (Vigorous Activity)
Weight: Height:
BMI: Classification:

Physical Fitness Components and

Score Interpretation
Tests
1. ______________________
 Zipper test cm
 Sit and Reach ____ cm
2. _____________________
 3-Minute Step Test _______ bpm
3. ______________________
 Push-Up rep
 Basic Plank _____sec.
4. ______________________
 40-meter Sprint ____sec
5. ______________________
 Standing Long Jump cm
6. ______________________
 Hexagon Agility Test sec
7. ______________________
 Stick Drop Test sec
8. ______________________
 Juggling rep
9. ______________________
 Stork Balance Stand Test ____sec
(Refer to appendix A for the interpretation of your scores)
This activity was taken from the SLM of the Division of Iligan City.

EVALUATION
True or False. Read and analyze each statement below. Write down the word True if
the statement is correct. On the other hand, write the word False if it implies a wrong
statement.

_______ 1. To avoid injury, one should warm up before exercising and cool down after
exercising.
_______ 2. When deciding on an exercise program, people need to consider their own
abilities, interest, and needs.
_______ 3. Maximum heart rate is not directly affected by age.

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Department of Education
DIVISION OF ORIENTAL MINDORO

_______ 4. Target heart rate must be maintained for 20 minutes or longer to be

effective.
_______ 5. An indoor bike burns more calories than riding an outdoor bike.
_______ 6. Endurance activities are especially beneficial for your heart, lungs, and
circulatory system.
_______ 7. If you can’t quite meet the physical activity guidelines, it is a waste of your
time to do any physical activity.
_______ 8. You don’t get health benefits from exercise unless you are exercising
vigorously.
_______ 9. Body composition is the ratio of fat to lean body tissue, such as bone,
muscle, and fluid.
_______ 10. Heart and lung endurance can be measured by finding out how much
weight you can lift at one time.

Appendix A
REVISED PHYSICAL FITNESS TEST (DepED Order No. 034, s. 2019)

PART-I: HEALTH-RELATED FITNESS

1. BMI
Below 18.5- underweight
18.5-24.9 - normal
25.0-29.9 – overweight
30.0-above- Obese

2. Zipper Test (flexibility)

3. Sit and Reach (Flexibility)

4. Three-minute Step Test (Cardio-Vascular endurance)

Resting Heart Rate (RHR) =

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 Republic of the Philippines
Department of Education
DIVISION OF ORIENTAL MINDORO

Record the 60 second heart rate after the activity =

5. Push-Up (Strength Upper extremities)

6. Basic Plank (Strength-Core Muscles)

PART-II. SKILL-RELATED FITNESS

7. 40-Meter Sprint (Speed)

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Department of Education
DIVISION OF ORIENTAL MINDORO

8. Standing Long Jump (Power)

9. Hexagon Agility Test (Agility)

10. Stick Drop Test (Reaction Time)

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Department of Education
DIVISION OF ORIENTAL MINDORO

11. Juggling (Coordination)

12. Stork Balance Stand Test (Balance)

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 Republic of the Philippines
Department of Education
DIVISION OF ORIENTAL MINDORO

KEY TO CORRECTIONS

15. T 10. F 5. F
14. T 9. T 4. T
13. T 8. F 3. F
12. F 7. F 2. T
11. T 6. T 1. T

Evaluation

REFERENCES

K to 12 Most Essential Learning Competencies 2020

DepEd. 2014. Physical Education and Health 9. Learners Material

PE 9
MODIFIED ACTIVITY SHEET
FIRST QUARTER WK. 1
Physical Activity and Physical Fitness Assessment

Development Team of the Module

Author/s: Rexner G. Latayan

Editor/s: Loida S. Pigon EdD, Eunice M. Lapada
Reviewer/s: Loida S. Pigon EdD
Jerry F. Huerto PhD
Illustrators: June M. Geronimo
Rexner G. Latayan
Tagalapat: Loida S. Pigon EdD
Chairpersons: Susana M. Bautista
Rafael G. Manalo
Charity R. Agabas-Capunitan
Elmer P. Concepcion
Loida S. Pigon EdD
Jerry F. Huerto PhD

Kagawaran ng Edukasyon- Dibisyon ng Oriental Mindoro

Office Address: Sta. Isabel, Calapan City