MAPEH 9

(Physical Education)
LEARNING ACTIVITY SHEETS
Name of Learner: ___________________________________________________________________________
School: ______________________________ Grade level:________________________Section:
____________
Teacher:__________________________________ Date: ______________
PHYSICAL ACTIVITY AND PHYSICAL FITNESS ASSESSMENTS
I. Background Information for Learners

Physical activity defined as any bodily movement produced by skeletal muscles that
result in energy expenditures….Exercise is a subset of physical activity that is planned,
structured, and repetitive and has a final or intermediate objective the improvement or
maintenance of physical fitness. In which, refers to the health and well-being and,
more specifically, the ability to perform aspects of sports, occupation and daily activities.
Physical fitness is generally achieved through proper nutrition, moderate-vigorous
physical exercise, and sufficient rest. There are five areas of Health-related fitness, they
are(1) Cardiovascular Endurance (2) Muscular Strength (3) Muscular Endurance (4)
Flexibility (5) Body Composition.

The Body Mass Index (BMI) is a person’s weight in kilograms divided by the square of
height in meters (kgs/m²). BMI are classified into: Underweight (<18.5), Normal (18.5-
24.9), Overweight (25.0-29.9), Obesity I (30.0-34.9), Obesity II (35.0-39.9) and
Extremely Obesity III (40.0 and above). The waist-to-hip ratio (WHR) is the
dimensionless ratio of the circumference of the waist to the hips (waist circumference
in cm/hip circumference in cm).

Waist-to-Hip Ratio

Risk Category Female Male

Very Low <70cm <80cm
Low 70-89cm 80-99cm
Very High 90-109cm 100-120cm
High ˃110cm ˃120cm

Rating Scale for Dynamic Muscular Endurance

Age 16-26 Male Female
Curl-up Push-up Curl-up Push-up
High Performance Zone 35 above 29 above 25 above 17 above
Good Fitness Zone 24-34 20-28 18-24 12-16
Marginal Zone 15-23 16-19 10-17 8-11
Low Zone 14 & below 15 & below 9 & below 7 & below

Rating Scale for Flexibility

Classification Male Female
Shoulder Flexibility Shoulder Flexibility
High Performance R L R L
5+ 4+ 6+ 5+
Good Fitness Zone 1-4 1-3 2-5 2-4
Marginal Zone 0 0 1 1
Low Zone <0 <0 <1 <1

Rating Scale for 3-minute Step Test Protocol

Classification Males (in bpm) Females (in bpm)
Excellent <71 <97
Good 71-102 97-127
Fair 103-117 128-142
Poor 118-147 143-171
Very Poor >148 >172

Getting involved in physical activities can be attributed to personal and environmental

factors. A person may experience a variety of challenges along the way. This hinders the
person to be physically active, hence referred to as barriers. Some common expectations
that people cite for resistance to exercise are: insufficient time for exercise,
inconvenience of exercise, lack of self-motivation, none enjoyment, boredom of exercise,
 lack of confidence in their ability to be physically active, fear of being injured, lack of
management skills; such as the ability to set personal goals, monitor progress, or reward
progress toward such goals are factors of Personal Barriers and the Environmental
Barriers 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, support from family and friends, and community
spirit. It is possible to make changes in our environment through campaigns to support
active transportation, legislation for safer communities, and the creation of new
recreation.

II. Learning competency with code

General: Undertakes physical activity and physical fitness assessment
(PE9PFla-h-23)

Pre-Assessment

Multiple Choice: Encircle the letter that best correspond to your answer in a given statement.

1. The components of health-related physical fitness are:

A. Spiritual, physical, emoyional, and intellectual health
B. Cardiorespiratory fitness, muscular strength, muscular endurance and flexibility
C. Cardiorespiratory endurance, muscular strength, muscular endurance, flexibility and body
composition.
D. Hand-eye coordination
2. The maximal ability of a muscle to generate force is:
A. Streght training C. Muscular Endurance
B. Flexibility D. Muscular strength

3. What is R.I.C.E. treatment?

A. Rest, Ice, Crutches, Elevation C. Rest, Ibuprofen, Crutches, Exercise
B. Rest, Ice, Compression, Elevation D. Reinforcement, Immobilization,
Cryotherapy, Electrostimulation
4. It caused by torn fibers in a ligament. Swelling and bruising are some
signs and symptoms.
A. Sprain C. Fractures
B. Strain D. Dislocation
5. An immediate and temporary care given to a person who has been injured
or suddenly taken ill.
A. Dressing C. Treatment
B. CPR D. First Aid
6. People who lead sedentary lifestyles are often referred to as
A. Athletes C. physical fit
B. couch potatoes D. low-health-risk people
7. What system in sports is used to maintain order and fairness in implementing rules?
A. Sports Officiating C. Sports Science
B. Sports Psychology D. Sports Management
8. In games which require the official to run continuously, what fitness component should the official
possess?
A. Balance C. Power
B. Endurance D. Strength

9. Officiating has a high physical demand, especially in sports like basketball, soccer and combative
sports. What should the referee do PRIOR to doing
his/her task?
A. Dynamic Stretching C. Warm up
B. Static Stretching D. Instantly Proceed with officiating

10. The key in achieving success in any improving physical fitness is:
A. A good trainer C. Specificity
B. Access to gym equipment D. Goal setting

Activity 1: Self-Assessment Card for Health-related Fitness

In this activity, you will fill up necessary information needed. Interpretations will be based on the
chart above. Answer the questions below.
 I. Body Composition

Test Score BMI Result

Interpretation

BMI

Waist to Hip Ratio

II. Cardiovascular Endurance

Test Score Recovery PR &

Interpretation

3-minute Step Test

III. Muscular Strength, Endurance, Flexibility

Test Score Interpretations

Push-up

Curl-up

Shoulder Flexibility

Guide Questions
Direction: Write a short answer for each statement or question.
1. How did you feel doing the fitness exercises? (5pts)
____________________________________________________________________________________________
____________________________________________________________________________________________
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2. What challenges do you encounter in performing the test? (5pts)

____________________________________________________________________________________________
____________________________________________________________________________________________
_______________________________________________________________________

3. What are the implications of your test result? (5pts)

____________________________________________________________________________________________
____________________________________________________________________________________________
_____________________________________________________________________

Activity 2: Personal or Environmental?

Write the word STRONG if the physical activity barrier is personal and WEAK if it is
environmental barrier. Write your answer on the spaces provided before each number.
__________________________ 1. Accessibility of walking pathways
__________________________ 2. Support from family and friends
__________________________ 3. Boredom of exercise
__________________________ 4. Fear of injury
__________________________ 5. Health considerations
__________________________ 6. Lack of motivation
__________________________ 7. Gadgets providing leisure
__________________________ 8. Use of elevators and vehicles
_____________________________9. Lack of management skills
____________________________ 10.Insufficient time to exercise
Activity 3: My Result
In this activity, you will be given the opportunity interpret your assessment in health-related
fitness components in activity 1.1. Complete the sentences below.

1. My strongest health-related fitness component/s is/are

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2. My weakest health-related fitness component/s is/are

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3. In planning my fitness plan, I have to prioritize exercises that can improve my

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Rubrics: For checking description

CRITERIA 3 1
5
content The description The description the The description
contains all the some of the basic contains NO basic
basic concepts concepts concepts
Mechanics No errors in spelling Some errors in Distracting errors in
and correct usage of spelling, usage of spelling, usage of
punctuation and punctuation and punctuations and
grammar grammar grammar.