PE 8 (First Quarter)

WEEK 1: Taking Charge of One’s Physical Fitness

Most Essential Learning Competencies:

• undertake physical activity and physical fitness assessments (PE8PF-Ia-h-23)
• sets goals based on assessment results (PE8PF-Ia-24)
• display tolerance and acceptance of individuals with varying skills and abilities (PE8PF-Id-h-37)

What is health-related physical fitness?

Health-related fitness is the ability to become and stay physically healthy. Its components focus on
factors that promote optimum health and prevent the onset of disease and problems associated with an
activity. The four components of health-related fitness are described below.
A. Cardiovascular fitness is the ability of the heart (cardio) and circulatory system (vascular) to
supply oxygen to muscles for an extended period. Cardiovascular is also called
cardiorespiratory (lungs) fitness. Usually, the 1 km run or some other type of continuous
fitness activity (12-minute run, cycling, step-test, etc.) is used to assess cardiovascular
fitness.
B. Muscular strength and endurance are 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.). Muscular endurance refers to the ability of the muscle to work
over an extended period without fatigue. Performing push-ups and sit-ups or crunches for one
minute is commonly used in fitness testing of muscular endurance.
C. 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.
D. Body composition is the ratio of body fat to lean body mass (including water, bones, muscles,
and connective tissues). Having too 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

• increases 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;
• 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.
Activity: “QUEST FOR FITNESS”
Reflect on your daily activities and write them down on the table below. Focus your attention on activities
that will help improve your HRF and maximize your body potential.
Daily or Regular Activities HRF Components Involved
e.g., climbing up and down the stairs muscular strength and endurance

HEALTH-RELATED FITNESS ASSESSMENTS

REMEMBER!!!
1. Follow the procedures.
2. Wear appropriate attire.
3. Do warm-up exercises.
4. Observe safety.

A. BODY COMPOSITION MEASUREMENT - Body Mass Index Identification

Procedure:
1. Measure your weight (in kilograms) and height (in meters).
2. Compute the BMI using this formula.
WEIGHT [in kilograms]
Body Mass Index (BMI) =
HEIGHT [in meters]2

30 kg 30
e.g. weight = 30 kilos; height = 1.20 meters BMI= = = 20.83
(1.2 m)2 1.44
3. Using the table below, identify your classification.
BMI CLASSIFICATION
below 18.5 underweight
18.5 – 24.9 normal
25.0 – 29.9 overweight
30.0 – above obese

B. CARDIOVASCULAR FITNESS ASSESSMENT – 3 Minute Step Test

Equipment/s needed: a step with a height of 12 inches and a stopwatch
Procedure:
1. Position in front of the step. Step up and down for 3 minutes at a rate of 24 steps per minute (left up,
right up, left down, right down).
2. Right after the activity, locate your pulse. (first beat is zero)
3. Count the pulse for 10 seconds, multiply it by 6.
C. STRENGTH AND ENDURANCE OF THE UPPER EXTREMITIES ASSESSMENT - Push-Up
Equipment/s needed: exercise mats or any clean mat
Procedure:
1. Lie down on the mat; face down in standard push up position: palms on the mat about shoulder width,
fingers pointing forward, and legs straight, parallel, and slightly apart, with the toes supporting the feet.
FOR BOYS: Straighten the arms, keeping the back and knees straight, then lower the arms until there is 90-
degree angle at the elbow (upper arms are parallel to the floor).

FOR GIRLS: With knees in contact with the floor, straightens the arms, keeping the back straight, then the
arms until is a 90-degree angle at the elbows (upper arms are parallel to the floor).

2. Perform as many repetitions as possible, maintaining a cadence of 20 push-ups per minute. (2 seconds
going down and 1 second going up)
3. Record the number of push-ups made. The count stops when the individual can no longer perform the
push-up in the correct form, is in pain, voluntarily stops or when the cadence is broken.

D. STRENGTH AND ENDURANCE OF THE CORE MUSCLES ASSESSMENT - Basic Plank

Equipment/s needed: exercise mats or any clean mat
Procedure:
1. Assume a push-up position. Rest the body on forearms with palms and fingers flat on the floor. Elbows are
aligned with the shoulders. Legs are straight with ankles, knees and thighs touching together.
2. Support weight on forearms and toes; make sure that your back is flat. Head, neck and spine are in
straight line. Keep abdominal engaged/contracted; do not let the stomach drop or allow hips to rise.
3. Stop the time when the performer can no longer hold the required position, or, when the performer has
held the position for at least 90 seconds. Holding the plank position beyond 90 seconds is considered
unnecessary.

E. FLEXIBILITY OF THE SHOULDER GIRDLE ASSESSMENT - Zipper Test

Equipment/s needed: ruler or tape measure
Procedure:
1. Stand erect, raise your right arm, bend your elbow, and reach down across your back as far as possible,
extend your left arm down behind your back, bend your elbow up across your back, and try to reach/cross
your fingers over those of your right hand as if to pull a zipper or scratch between the shoulder blades.
2. If the fingers touched, measure the overlapped part. If not, measure the gap between the middle fingers
of both hands.
3. Repeat procedure 1 with left hand over the left shoulder. If the fingers touched, measure the overlapped
part. If not, measure the gap between the middle fingers of both hands.

F. FLEXIBILITY OF THE LOWER BACK AND EXTREMITIES ASSESSMENT – Sit-and-Reach

Equipment/s needed: tape measure or meter stick, card board or paper
Procedure:
1. Sit on the floor with back, head, and shoulder flat on the wall. Feet are 12 inches apart.
2. Interlock thumbs and position the tips of the fingers on the floor without bending the elbows. As the
performer assumes the position, put the zero point of the tape measure at the tip of the middle fingers of
the performer.
3. Place hands on top of the cardboard or paper. Start the test by pushing the card board or paper slowly
and try to reach the farthest distance possible without bending the knees. Bounce or jerking movements is
not allowed.
4. Do it twice. Record the farthest distance reached.

“MY HRF PROFILE”

Fitness Tests RESULT
BMI
Zipper Test
Sit and Reach
Push Up
Basic Plank
3-minute step test

Using your HRF profile, answer the following:

1. Were you satisfied with your BMI? What do you think are the contributing factors for having such BMI?
2. What physical activity is well-suited to your abilities based on the results of your fitness tests?
3. How can you improve in the fitness areas in which you did not do so well?
WEEK 2: Together in Physical Fitness

Most Essential Learning Competencies:

• conduct physical activity and physical fitness assessments of family (PE8PF-Ib-36)
• sets goals based on assessment results (PE8PF-Ia-24)
• display tolerance and acceptance of individuals with varying skills and abilities (PE8PF-Id-h-37)

Activity: “FAMILY CONNECTION”

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.
(Note: Indicate only people in your actual household)

Activities involved HRF HRF

Family Household
Age

Occupation in relation to the component component

Members Chores
occupation involved involved

muscular feeds the chicken, muscular

drives and sits for
eg. father 54 driver strength and repair damages in strength and
8 hours
endurance the house endurance

PERFORMANCE OUTPUT with SUBJECT INTEGRATION

Makinig/manood ng balita sa radyo o telebisyon, magbasa sa dyaryo o internet patungkol sa kalagayan o

nagyayari sa mga tao sa bawat bansa ng daigdig sa panahon ng pandemya. Sagutin ang mga sumusunod na
katanungan:
1. Sa iyong palagay, ano ang naging sanhi at bunga ng pandaigdigang pandemya sa mga tao?
2. Paano ipinagpatuloy ng mga mag-aaral ang kanilang edukasyon sa kabila ng hinaharap na pandemya?
3. Paano pinatatag ang pananampalataya ng mga tao sa panahon ng pandemya?
4. Anong programa patungkol sa pagpapalakas ng isip at katawan ng mga tao ang maaari mong ibigay upang
maibsan ang takot at pangamba sa pandemya?
5. Paano nabago ng pandemya ang kulturang kinagawian ng mga tao sa kanilang kinabibilangan na bansa?
Ipaliwanag ang kahalagahan nito sa kasalukuyan.

Pamantayan sa Pagpupuntos: Nilalaman – 10 Mensahe - 10