Republic of the Philippines

Department of Education
Region I
SCHOOLS DIVISION OF ILOCOS NORTE

Physical
Education and
Health 11
Quarter 3 – Module 2:
Self-Assessment

MELC: Self-assess health-related fitness (HRF). Status,

barriers to physical activity assessment participation and
one’s diet; PEH11fh-Ilg-i-6

Prepared by:

RAYCES B. PIEDAD
SHS TEACHER I
Bacarra National Comprehensive High School
 Physical Education and Health- Grade11
Quarter 3– Module 2: Self-Assessment
First Edition, 2020

Republic Act 8293, section 176 states that: No copyright shall subsist in
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Borrowed materials (i.e., songs, stories, poems, pictures, photos, brand
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copyright holders. Every effort has been exerted to locate and seek permission to
use these materials from their respective copyright owners. The publisher and
authors do not represent nor claim ownership over them.

Development Team of the Module

Writer: Rayces B. Piedad

Reviewers: Denzdy B. Santos

Allan Joy Calventas

Editor: Thelma R. Sacsac

Management Team: Joann A. Corpuz

Joyce D. Madalipay

Jenetrix T. Tumaneng

Gena A. Reginaldo

Division Design & Layout Artist: Thelma R. Sacsac

Printed in the Philippines by _____________________________

Schools Division of Ilocos Norte

Office Address: Brgy. 7B, Giron Street, Laoag City, Ilocos
Norte
Telefax: (077) 771-0960
Telephone No.: (077) 770-5963, (077) 600-2605
E-mail Address: ilocosnorte@deped.gov.ph
 11

Physical
Education and
Health 11
Quarter 3 – Module 2:
Self-Assessment
Introductory Message

This Contextualized Learning Module (CLM) is prepared so that you, our

dear learners, can continue your studies and learn while at home. Activities,
questions, directions, exercises, and discussions are carefully stated for you to
understand each lesson with ease.

This CLM is composed of different parts. Each part shall guide you step-
by-step as you discover and understand the lesson prepared for you.

Pre-test is provided to measure your prior knowledge on the lesson. This

will show you if you need to proceed in completing this module or if you need to
ask your facilitator or your teacher’s assistance for better understanding of the
lesson. At the end of this module, you need to answer the post-test to self-
check your learning. Answer keys are provided for all activities and tests. We
trust that you will be honest in using them.

In addition to the material in the main text, Notes to the Teacher is also
provided to our facilitators and parents for strategies and reminders on how
they can best help you in your home-based learning.

Please use this module with care. Do not put unnecessary marks on any
part of this CLM. Use a separate sheet of paper in answering the exercises and
tests. Likewise, read the instructions carefully before performing each task.

If you have any question in using this CLM or any difficulty in answering
the tasks in this module, do not hesitate to consult your teacher or facilitator.
 What I Need to Know

Hello there.

This module caters to your needs as learners. It is readily available with specific and
friendly instruction in every lesson. Remember to read the instructions before answering
each activity and assessment as part of the module. Answer this module honestly.

The module focuses in this lesson namely:

 Lesson 1 – Self-assessment
After going through this module, you are expected to:
 assess the level of health-related fitness through
sports;
 learn about other factors that affects your HRF
status; and
 incorporate the basic skills in basketball in
assessing the level of your health-related fitness.
 What I Know
Pre-Test. Multiple Choice. Choose the Letter of the best answer. Write your
answer in a sheet of paper.

______ 1. A game played by two teams of whose main objective is to shoot the ball
to the basket.
A. Basketball B. Football C. Volleyball D. Soccer
______ 2. In the game described above, how many players on the court at once?
A. 6 B. 4 C. 12 D. 5
______ 3. The basketball game was created by _____________________.
A. Dr. James Naismith
B. Edgar Allan Poe
C. William Morgan
D. Dr. George Naismith
______ 4. It is the act of bouncing the ball on the floor.
A. service B. dribbling C. spiking D. handling
______ 5. Players should not slap the ball with his palm.
A. True B. Half-true C. Can be D. False

______ 6. The act of transferring the ball to other players.

A. Serving B. spiking C. receiving D. passing
______ 7. It is the legal way of receiving a ball from a teammate.
A. Serving B. catching C. receiving D. tossing
______ 8. What do you call when a player is replaced by another during the game?
A. Kill B. Substitution C. ace D. rotation
______ 9. An act of earning a point.

A. Home B. shooting C. bump D. net

______ 10. It is a shot where a shooter jumps high above the opponent.

A. Lay-up B. jump shot C. set shot D. one hand shot

 Lesson

1 Self-Assessment

What’s In

This module gives you the opportunity to better know your capabilities before
engaging in other physical activities. It also provides physical activities that you
can do on your own to improve your performance and attain a higher level of
fitness. And it also provides you more information on the importance of self-
assessment before any physical activity.

Activity 1: HOTS-Critical Thinking. What’s my Status?

Physical Activity Questionnaire Readiness (PAR-Q & YOU) will help you determine
your general health status before doing any physical activity like playing basketball.
Answer the questions honestly by checking the box of your choice.

Physical Activity Questionnaire Readiness (PAR-Q & YOU) 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, bee or hip) that
could be made worse by 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 another reason why you should not do physical
activity?
 What’s New
Activity 2: Interdisciplinary. It is necessary to assess one’s health status before doing
any physical activity like basketball. It will help you determine your strength and
weaknesses. Use the template to record your HRF Self-Testing Activity.

HEALTH-RELATED PHYSICAL FITNESS TEST SCORE CARD

Day 1
BODY COMPOSITION BODY COMPOSITION
Height Height Height Height Height (meters)
(meters) (meters) (meters) (meters)

Day 2
STRENGTH STRENGTH
Push-up Push-up Push-up Push-up Push-up
Number of push- Number of Number of Number of push- Number of push-
ups push-ups push-ups ups ups
3 3 3 3 3
Day 3
FLEXIBILITY
Zipper Test
Overlap/Gap (Centimeters)
Right Right
 What is It

Activity 3. Literacy-Reading. Let’s get physical!

1. Body composition is the proportion of fat5 and non-fat mass in your body.
Formula for Computing Body mass Index

WEIGHT (in Kilograms)

HEIGHT (in Meters)2
Example: 30 = 30 = 20.83 (NORMAL)
(120)2 144

Classification
Below 18.5 Underweight
18.5 – 24.9 Normal
25.0 – 29.9 Overweight
30.0 and above Obese

2. 3-minute Step is a test for Cardiovascular Endurance level based on how quickly
your heart rate will come back down after a physical activity. Record 60 second
heart rate after the activity.

3. Push-up is a test for the strength and endurance of the upper extremities. Record
the number of push-ups.

Score Standard Interpretation

5 33 and above Excellent
4 25-32 Very good
3 17-24 Good
2 9-6 Fair
1 1-8 Needs Improvement
0 Cannot execute Poor

4. Basic Plank measures the strength and stability of the core muscles. Record the
time in the nearest second/minute.

Score Standard Interpretation

5 51 seconds and above Excellent
4 46-50 seconds Very good
3 31-45 seconds Good
2 16-30 seconds Fair
1 1-15 seconds Needs Improvement

5. Zipper Test tests the flexibility of the shoulder girdle. Record the length of the
overlapped fingers.
 Score Standard Interpretation
5 Fingers overlapped by Excellent
6 cm. and above
4 Fingers overlapped by 4 – 5.9 cm Very good
3 Fingers overlapped by 2 – 3.9 cm Good
2 Fingers overlapped by 0.1 – 1.9 Fair
cm.
1 Just touched the fingers Needs Improvement
0 Gap of 0.1 or wider Poor

6. Sit and Reach test the flexibility of the lower extremities. Record the farthest
distance between the two trials.
Score Standard Interpretation
5 61 cm. and above Excellent
4 46-60.59 cm Very good
3 31-45.9 cm Good
2 16-30.9 cm Fair
1 0-15.9 cm Needs Improvement

Barriers to Physical Activity

Personal Barriers – Some common explanations (barriers) that people cite for
resistance to exercise are:
1. Insufficient time to exercise/playing sports
2. Inconvenience to exercise/playing sports
3. Lack of self-motivation
4. Non-enjoyment, boredom of exercise/playing sports
5. Lack of confidence in their ability to be physical active (low self-efficacy)
6. Fear of being injured or having been injured recently
7. Lack of self-management skills, such as the ability to set
personal goals, monitor progress, or reward progress toward
such goals
8. Lack of encouragement, support, or companionship from family and
friends
9. Non-availability of parks, sidewalks, bicycle trails, or safe and
pleasant walking paths close to home or the workplace.

Environmental Barriers – Obvious factors include the accessibility of walking

paths, cycling trails, and recreation facilities. Factors such as traffic,
availability of public transportation, crime and pollution may also have an
effect. Other factors include our social environment, such as support from
family and friends and community spirits.

Barriers to one's diet

 1. Lack of self-discipline (some cannot suppress their desire to eat unsafe
food)
2. Insufficient time to prepare (sometimes unhealthful food is cheaper)
3. Few choices (usually you don't have influence over what's
regularly sold in the store)
4. Lack of self-discipline (some cannot control their urge to eat unhealthy
food)
5. Insufficient time to prepare (the unhealthy foods are the
cheaper priced options)
6. Limited options (you have no control as to what is regularly sold in the
cafeteria

What’s More
Engaging in sports like basketball
plays a vital role in determining the
level of health- related fitness of every student. It enables them to perform while
maintaining their physical and emotional well-being.

BASIC SKILLS IN BASKETBALL:

1. Passing – the act of transferring the ball to other player.
Common types of pass:
a. Chest pass

b. Overhead pass

c. Bounce pass
2. Dribbling – the act of bouncing the ball on the floor. Players should not slap
the ball with his palm.
3. Catching – It is a legal way of receiving a ball from a team mate.
4. Shooting – it is an act to earn a point; since 2- point shot encompasses a few
different areas on the court, there are various different types of shots that can be
taken. Some of them include:
a. Lay-up

b. Dunk

c. Jump shot – any shot attempt perform while jumping into the air,
it is also very common and the most comfortable type of shot
d. Jump hook shot

Other types of shooting also include:

 a. Free throw shot – it is a shot given to a fouled player in the free
throw area
b. One hand set shot – it is a shot where the players use only one
hand in shooting the ball

What I Have Learned

Activity 4. Numeracy- Computation. Self-Assessment: Health-related
Fitness Status
Direction.: Fill out the information needed in the Health-related Fitness Test Score
Card. Your interpretation will be based on the Rating Scale at the Revised
Physical Fitness Test.

What I Can Do
Activity 5: Literacy-Essay. Based from your score in the Health Related Fitness
test, answer the following:

Knowledge check!
Direction: Let’s see how much have you learned from the lesson by
answering the questions below.

1. Among the basic skills of basketball, what do you think is the hardest?
Why?
____________________________________________________________________

2. Why is it important to know these basic skills?

____________________________________________________________________

3. How can we improve our physical well-being by knowing these skills?

Enumerate ways.
____________________________________________________________________
 Assessment
Post-Test. Multiple Choice. Choose the Letter of the best answer from the pool
of words below. Write your answer on the space provided.

______ 1. What do you call the proportion of fat and non-fat mass in your body?
A. Body Mass Index B. Body Mass Composition
B. Physical Fitness D. Body Health
______ 2. ____________ is a test for Cardiovascular Endurance level based on how
quickly your heart rate will come back down after a physical activity.
A. Jogging B. walking C. 3-minute step test D. plank
______ 3. What do you call the activity that tests the flexibility of the shoulder
girdle?
A. planking B. Zipper test C. push-up D. jogging
______ 4. It is a test for the strength and endurance of the upper extremities.
A. Push-up B. planking C. sit & reach D. walking
______ 5. The following are barriers in playing sports, which is NOT?
A. Lack of self-motivation C. Inconvenience to play sports
B. Self-discipline D. Lack of encouragement
______ 6. The act of transferring the ball to other players
A. Passing B. catching C. tossing D. shooting
______ 7. It is the legal way of receiving a ball from a teammate
A. Passing B. catching C. tossing D. shooting
______ 8. What do you call when a player is replace by another during a game?
A. substitution B. termination C. rotation D. ace
______ 9. An act of earning a point
A. Passing B. catching C. tossing D. shooting
______ 10. It is a shot where a shooter jumps high above the opponent

A. Lay-up B. jump shot C. set shot D. one hand shot

 Additional Activities

Activity 6. Differentiated/ICT Integration. Bounce that ball and shot!!!

For ODL Students only: To determine your learning of the first lesson in
Physical Education and Health 11, take a video of yourself performing the
different basic skills in basketball. Note: Perform if you passed the PAR-Q. You
may upload it to social media using #PEH11MELC2. Observe personal safety
protocol. And make sure that you are wearing the right outfit for your
convenience.

For PMDL students: To determine your learning on the first lesson in

Physical Education and Health 11, cut and paste a picture of your favorite
basketball player (local or international) or simply writhe their names and
describe what makes him stand out among the other players. Please rate them
according to their ability in dribbling, passing, catching, and shooting by using
the table below. Don’t leave any parts of the table blank.

SKILLS Very Good Fair Comment

Good
Dribblin
g
Passing
Catching
Shooting
 Answer Key

Pre-test: Multiple Choice

Activity 1: HOTS-Critical Thinking. What’s my Status? Learners answer may vary

Activity 2: Activity 2: Interdisciplinary Learners answer may vary.
Activity 3: Activity 3. Literacy- Reading. Learners answer may vary
Activity 4: Activity 4. Numeracy- Computation. Learners
output may vary
Activity 5: Literacy-Essay Learners answer may vary
Post-Test: Multiple Choice
ANSWER KEY: 1. A
2. C
3. B
4. A
5. B
6. A
7. B
8. A
9. D
10. B

Activity 6: Differentiated/ICT Integration: Learners answer may vary

Rubrics for evaluating the outputs of learners:

4 3 2 1
Features
Expert Accomplished Capable Beginner

Accuracy Very Somewhat Gives some new Gives no new

informative informative and information but information and
and well- organized. One poorly very poorly
organized. No to three mistake organized. Four organized. Six or
mistake answers. to five mistake more mistake
answers. answers. answers.

Grammar, Virtually no Few spelling A number of So many spelling,

Usage & spelling, and spelling, punctuation and
Mechanics punctuation or punctuation punctuation or grammatical errors
grammatical errors, minor grammatical that it
errors grammatical errors interferes with the
errors meaning

Timeliness Submitted Submitted on Submitted one Submitted two to

before the the deadline day after the three days after the
deadline deadline deadline
Efficiency Able to Able to produce Able to produce Able to produce
produce very satisfactory satisfactory output that
quality and output. output. needs
excellent improvement.
output.
References
Government of the Philippines, Department of Education. 2016. Physical
Education and Health: Teacher’s Guide.

Government of the Philippines, Department of Education. 2013. Curriculum

Guide: Physical Education and Health

https://www.deped.gov.ph/2019/12/09/december-9-2019-do-034-s-2019-
revised-physical-fitness-test-manual/

https://www.topendsports.com/sport/basketball/fitness-components.htm

http://basketballtrainingprogram.weebly.com/fitness-components.html
For inquiries and feedback, please write or call:

Schools Division of Ilocos Norte – Curriculum Implementation Division

Learning Resource Management Section (SDOIN-CID LRMS)

Office Address: Brgy. 7B, Giron Street, Laoag City, Ilocos Norte
Telefax: (077) 771-0960
Telephone No.: (077) 770-5963, (077) 600-2605
E-mail Address: ilocosnorte@deped.gov.ph

Telefax: (632) 8634-1072; 8634-1054; 8631-4985