QUARTER 1 MODULE 1

WESTERN LEYTE COLLEGE OF ORMOC CITY, INC.

A. Bonifacio Street, Ormoc City
Tel. Nos.: (053) 832-3848
E-mail Address: wlcjhsshs@yahoo.com (High School Department)

The following are some reminders in using this module:

1. Use the module with care. Do not put unnecessary mark/s on any part of the module. Use the work
sheet in answering the exercises.
2. Read the instruction carefully before doing each task.
3. Observe honesty and integrity in doing the tasks and checking your answers.
4. Finish the task at hand before proceeding to the next.
5. Return this module to your teacher/facilitator once you are through with it.

If you encounter any difficulty in answering the tasks in this module, do not hesitate to consult your
teacher or facilitator. Always bear in mind that you are not alone.

We hope that through this material, you will experience meaningful learning and gain deep understanding
of the relevant competencies. You can do it!

I. Overview
Regular involvement in physical activities, group exercises. And sports are necessary in
sustaining a healthy lifestyle. Assessment of health- and skill-related components will help you
determine the best physical involvement that would enhance your weak fitness areas.
It is also important to understand the value of active engagement in physical activities. The
advancement of modern. For others may consider playing computer games or watching television than
go on hiking or camping. In other words, if a person will be trained to partake in activities that enhances
fitness, lifetime fitness is attainable.
Dance is an expression of the body, following rhythmic patterns, and is usually accompanied
by music. From the primitive man expressing emotions in such events as birth, death, marriage, war,
among other things, dance has evolved to modern forms of social dancing. There are different forms
of dance; Traditional Dance (folk and ethnic dance), Modern and Contemporary Dance, Ballroom
(recreational and competitive), Cheer Dance, Hip hop or Street Dance, and Festival Dance.

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PRE – ASSESSMENT

Read the following statements carefully and put a check mark (√) on the statements that apply to you.

Let’s see how you scored in the pre-assessment. Count the number of check marks (P) to know
your Healthy Lifestyle Assessment rating.
1. I engage in physical 5. I take care of the
activities for at least environment by doing small
30 minutes several deeds such as throwing my
days a week trash into the trash bin

2. I engage in physical
6. I do warm-up, stretching,
activities that challenge my
and cool- down exercises.
heart rate.

7. I assess my physical fitness

3. I do not stress myself about
level and my participation in
schoolwork deadlines.
physical activities.

4. I make sure I have my 8. I wear a seatbelt whenever I

own personal time. occupy the front seat of a car.

13. I have a first aid kit handy

9. I am conscientious with
and I know how to use it.
what I eat.

10. I try to eat vegetables and

fruits as much as I can. 14. I always find time to do leisure
activities.

15. I manage my time well,

11. I take note of what food allotting ample time for
labels say. schoolwork, leisure, and rest.

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 12. I do not easily fall for fads 16. I spend quality time with
and hypes on TV about family, friends, and others in
fitness, health, and my social circle.
nutrition.

Excellent 13-16
Good 9-12
Fair 5-8
Needs improvement 0-4

Evaluate your results. Does your lifestyle prove to be beneficial or detrimental to your overall health? Take note of
your daily habits for these can greatly affect your life. At the end of the module, it is expected that the number of your
check marks (P) will be more than your initial results in this pre-assessment.

I. Objectives Self-assesses health-related fitness (HRF) status, barriers to physical activity assessment
participation and one’s diet ( PEH12FH-Ig-i-6 )

II. Lesson Proper

Physical fitness is the ability of an individual to perform daily activities without getting
exhausted and to still perform extra task with alertness. In determining one’s fitness, several tests are
conducted to ensure the level of appropriateness. To perform your daily work better, a high fitness
level is required.
Physical fitness is classified into two components namely: HEALTH-RELATED FITNESS
and SKILL-RELATED FITNESS.
COMPONENTS

HEALTH-RELATED FITNESS SKILL-RELATED FITNESS

- Body Composition - Speed

- Cardiovascular fitness - Agility
- Flexibility - Balance
- Muscular strength - Coordination
- Muscular endurance - Reaction time

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HEALTH-RELATED FITNESS

Health-related fitness is related to how well the systems of your body work.

A. Body Composition- this is comparative body fat percentage. To measure this we need to
get our Body Mass Index following the formula below.

Body Mass (in Kilograms)

Height (in meter 2 )

Classification:

Below 18.5 Underweight

18.5-24.9 Normal
25.0-29.9 Overweight
30.0-Above Obese

Example: 30 kg = 30 kg = 20.83
1.20m2 1.44 (Normal)

B. Cardiovascular Fitness – this is the ability of your heart to pump effectively to meet the
metabolic demands during exercise. Example is THREE-MINUTE STEP TEST. In
doing this, the performers should have a timer setting it in three minutes. When the timer
starts, they will step the right foot up and left foot up in a platform then step down the right
and down the left foot while maintaining a consistent cadence. After the exercise, locate
your pulse and count it to 10 seconds then multiply it by 6. Record the 60second heart rate
after the activity

C. Flexibility – this is the range of movements of the joints. It determines the condition of
the hamstring muscles (back of thigh). An example is the SIT-AND-REACH. The

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 performers will use their fingertips to touch the farthest point that they can reach. Make
sure that the knees are not flexed during the test-taking. Record the nearest 0.1 cm.

D. Muscular Strength – this pertains to the ability of the muscle to produce amount of force
in a single contraction. An example is the PUSH-UP. The performers should be able to
count the number of times they formed a 90-degree angle at the elbow as they lower their
body to the ground.

E. Muscular Endurance – this is the capacity of the muscle group to sustain a prolonged
muscle contraction. An example exercise is the CURL-UP. The performers should be able
to count the number of times the shoulder blade touches the floor.

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SKILL-RELATED FITNESS

Skill-related fitness forms the foundation toward an athletic performance.

A. Speed – this measures the capacity of the body to move from one point to another
following a straight line. An example is the 4—METER SPRINT. The performers should
run as fast as they can to the finish line when the “Go” signal is given. The exact time the
performer crossed the end line should be recorder.

B. Agility – this is the ability of the body to shift direction from one place to another. An
example is the HEXAGON AGILITY TEST. The performers will stand in the middle of
a hexagon line and on the “Go” signal, they will jump with both legs on one line then back
to the middle and then to the next line until they complete three revolutions in both
clockwise rotation. Record the time it took them to finish the test.

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C. Balance – this is the capacity of the body to maintain upright posture even when moving.
An example exercise is the STORK STAND TEST. The performers will stand in one leg
on the floor and the other leg flexed toward the knees. On the “Go” signal, start the timer,
and they will tip their toe that is on the floor. Stop the timer when the performer loses the
balance.

D. Coordination – this is when all the body parts are harmoniously working together to
successfully execute a movement. An example exercise is PAPER JUGGLING. The
performers will have a crumpled paper like a size of a bond paper. On the “Go” signal,
they will juggle it from one palm to another. Make sure that they will execute it alternately.
Record the number of times the performer touches the paper without dropping it.

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E. Power – this is the ability to transfer a certain amount of force at a rapid pace. An example
exercise is the STANDING LONG JUMP. The performer will stand on the zero point of
the tape measure. Once ready, flex the knees and swing the arms backward then jump as
afar as you can. Make sure to land on both feet. Measure the distance covered where the
backs of the knees land.

F. Reaction Time – this pertains to the ability of a person to respond quickly to stimulus. An
example exercise is the STICK DROP TEST. Performer will sit in an armchair with the
arm and elbow rested, leaving the fingers extended beyond the edge of the armrest. The
tester will drop the meter stick and it should be caught by the performer using the thumb
and index finger as fast as they can without moving the arms. This should be performed
three times, and the average score should be recorded.

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 BENEFITS OF PHYSICAL FITNESS

A right fitness level has several benefits and advantages.

If you know how to care for yourself, you are considered
a healthy person

Being physically fit is one of the most important factors to enjoy life. It makes one feel good and energetic. It
has a deep impact on the body and mind.

A. Develops a Healthy Mind – exercise regenerates your senses and regains energy. It keeps a healthy
mind and makes you feel fresh for the whole day.
B. Manages Stress – exercise acts as a coping mechanism against stress. It is the best stress reducer that
makes you more productive and keeps you away from things that make you feel stressed.
C. Prevents Lifestyle Diseases – one of the advantages of physical fitness is preventing oneself from
having lifestyle diseases such as high blood pressure, diabetes, etc. that lead to heart diseases and
malfunctions of body organs. Regular exercise maintains the proper condition inside body.
D. Builds Confidence and Self-esteem – exercise boosts confidence and helps in building self-esteem that
shapes one’s personality ad forms right attitude and behavior at all times.

GOD BLESS YOU & YOUR FAMILY 

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REFERENCES:

 K – 12 Curriculum Guide, (PEH12FH-Ig-i-6) (PEH12FH-Ii-j-7) (PEH12FH-Ia-t-8)

(PEH12FH-Ik-t-9) (PEH12FH-Ik-t-10) (PEH12FH-Ia-t-12) (PEH12FH-Ik-o-13)
(PEH12FH-Io-t-17)

 Fitness for Life K12 (Health-Optimizing Physical Education Senior High School

 https://www.britannica.com/art/choreography

 https://sites.google.com/site/oloagr8/elements-of-dance

 https://study.com/academy/lesson/elements-of-dance-space-time-levels-force.html

Take note:
If you have questions or clarifications feel free to drop a single message to my account.
(Monday to Friday (8 AM – 5 PM) ONLY! Facebook Account: BINIBINING ALAISAH)

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