Republic of the Philippines

Department of Education
REGION VIII – EASTERN VISAYAS
SCHOOLS DIVISION OF CATBALOGAN CITY
Office of the Schools Division Superintendent

LEARNER’S ACTIVITY SHEET FOR QUARTER 1, WEEK 1

(PHYSICAL EDUCATION & HEALTH 11)

Name: _________________________________________________Grade & Section: ____________________

School: ____________________________________________ Teacher: ________________________________
Competency: Self-assesses health-related fitness (HRF) status, barriers to physical activity
assessment participation and one’s diet. (PEH11FH-Ig-i-6)

Explore

Directions: Arrange the following jumbled letters into words related to Health-Related Fitness.
Write your answers on your notebook/worksheet.

1. VASCARLARCUDIO TORYPIRES = _________________________________

2. CUMUSCLAR GNTHSTRE = ___________________________

3. CUMUSCLAR DUENRACEN = _______________________________

4. BITYLILEXF = ____________________________

5. DYBO COMSIPOTION = _________________________________

Learn

LESSON 1: PHYSICAL FITNESS ACTIVITY & IT’S BARRIERS

Physical Fitness Assessments are designed to give individualized feedback regarding

one’s overall fitness status and/or physiological reactions to physical activity effort.
In assessing one’s fitness it includes the Health-Related Fitness Components. According
to the American College of Sports Medicine, there are three main components of health-related
fitness:

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WRITER: MA. PRECY T. HONRALES / SHST-II
 1. Cardiovascular-Respiratory Endurance – Also known as aerobic power,
cardiovascular-respiratory endurance refers to the ability of circulatory and respiratory
systems to send oxygen to muscles over an extended period. Activities like distance
running and swimming require good cardiorespiratory endurance.

2. Muscular Fitness – This is classified further as muscular strength, muscular

endurance, and flexibility.

a. Muscular Strength – This refers to the single maximum amount of force a muscle
can exert against some resistance. Activities that need good strength are lifting
heavy weights and pushing and pulling a heavy box.

b. Muscular Endurance – This refers to the capacity to move one’s body or an object
without tiring. Some activities that require muscular endurance include wall
climbing and pull-ups.

c. Flexibility – This refers to the ability to move a joint smoothly through its complete
range of motion that allows a person to do bending movements without incurring
injury.

3. Body Composition – This refers to the measurement of body fat and muscle mass in
the body. Body composition metrics that are commonly used include body mass index
(based on height and weight), skinfold measures (which estimate body fatness), and body
measurements such waist and hip circumference.

Formula: BMI=kg/m2

Body Mass Index Result Definition:

18.5 below means Underweight
18.5 to 24.9 means Normal weight
25 to 29.9 means Overweight
30 to 34.9 means Obese

Example:
Given:
Weight: 52 kilograms
Height: 1.575 meters
Step 1: Substitute the given weight and height to the formula
BMI = 52 kg / (1.575 m)2
Step 2: Compute first the height by multiplying it by itself
1.575 x 1.575 = 2.48
BMI = 52 kg / 2.48 m
Step 3: then divide height to weight
52 divided by 2.48
Therefore, your BMI is 20.98 kg/m (Normal Weight)

Everyone desires to become a healthy living individual, each should make healthy lifestyle
choices in order to prevent potential risks of lifestyle-related diseases, morbidity, and premature

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WRITER: MA. PRECY T. HONRALES / SHST-II
mortality. Along with making such healthy choices, it is just as important to properly monitor
one’s status and progress but unfortunately not all can give time to their selves because of many
reasons.
Knowing common barriers to physical activity is essential to creating and designing
strategies to overcome them. These strategies may help you make physical activity a part of your
daily life. Overcoming barriers is a skill that will help you find ways to stay physically active
despite various barriers such as inclement weather conditions.

The Centers for Disease Control and Prevention (CDC) suggested some ways to
overcoming physical activity barriers. The following table enumerates some of these suggestions.

Reason Possible Solutions

 Identify available time slots. Monitor your daily activities for
one week. Identify at least three 30-minute time slots you could
use for physical activity.
 Add physical activity to your daily routine. For example, walk or
ride your bike to work or to the market, organize school
Lack of time
activities around a physical activity, walk your dog, exercise
while watching TV, park farther away from your destination,
etc.
 Select activities requiring minimal time such as walking,
jogging, or stair climbing.
 Explain your interest in physical activity to friends and family.
Ask them to support your efforts.
Social  Invite friends and family members to exercise with you. Plan
influence social activities involving exercise.
 Develop new friendships with physically active people. Join a
group or a hiking club, for instance.
 Schedule physical activity during times in a day or week when
Lack of you feel energetic.
energy  Convince yourself that if you give it a chance, physical activity
will increase your energy level. Then try it.
 Plan ahead. Make physical activity a regular part of your daily
or weekly schedule and write it on your calendar.
Lack of
 Invite a friend to exercise with you on your regular basis ad
motivation
write it on both your calendars.
 Join an exercise group class
 Learn how to warm up and cool down to prevent injury.
 Learn how to exercise appropriately considering your age,
Fear of injury
fitness level, skill level, and health status.
 Choose activities involving minimum risk
 Select activities requiring no new skills such as walking,
Lack of skill climbing stairs, or jogging.
 Take a class to develop new skills.
 Select activities that require minimal facilities or equipment
such as walking, jogging, jumping rope, or doing calisthenics.
Lack of
 Identify inexpensive, convenient resources available in your
resources
community (community education programs, park and
recreation programs, worksite programs, etc.)

Address: Purok 4, Barangay Payao, Maharlika Highway, Catbalogan City, Samar

Email: depedcatbalogancitydivision15@gmail.com
Facebook Page: fb.com/CatbaloganCityDivision
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WRITER: MA. PRECY T. HONRALES / SHST-II
 Develop a set of activities that are always available regardless of
Weather
weather (indoor cycling, rope skipping, mall walking, dancing,
conditions
gymnasium games, etc.)
 Put a jump rope in your suitcase and jump rope when possible.
 Walk the halls and climb the stairs in hotels.
 Stay in places with swimming pools or exercise facilities.
Travel
 Visit the local shopping mall and walk for half an hour or more.
 Bring your music player with your favorite aerobic exercise
music.
 Trade babysitting time with a friend, neighbor, or family
member who also has small children.
 Exercise with the kids – go for a walk together, plat tag or other
running games, or get an aerobic dance exercise tape for kids
(there are several on the market) and exercise together. You can
Family
spend time together and still get your exercise.
Obligations
 Jump rope, do calisthenics, ride a stationary bicycle, or use
other home gymnasium equipment while the kids are busy
playing or sleeping.
 Try to exercise when the kids are not around (e.g., during
school hours or their nap time).
Source: http://www.cdc.gov/physicalactivity/everyone/getactive/barriers.html (last accessed on
28 May 2015)

Practice Exercises/Activity

Directions: Give 5 reasons why sometimes you don’t want to engage yourself in physical
activities.

 ________________________________________________________
 ________________________________________________________
 ________________________________________________________
 ________________________________________________________
 ________________________________________________________

With the barriers on physical activities you’ve listed, write down the possible ways to
overcome each one.

______________________________________________________________________________
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______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________

Address: Purok 4, Barangay Payao, Maharlika Highway, Catbalogan City, Samar

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WRITER: MA. PRECY T. HONRALES / SHST-II
______________________________________________________________________________
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Engage

Directions: Assess yourself about your physical fitness status by conducting a physical fitness
survey through the following questions below:

PHYSICAL ACTIVITY READINESS QUESTIONNAIRE (PAR-Q)

NAME:______________________________________________________________ AGE:___________
Questions YES NO
1 Has your doctor ever said that you have a heart condition and
that you should only perform physical activity recommended by
a doctor?
2 Do you feel pain in your chest when you perform physical
activity?
3 In the past few months, have you had chest pain when you are
not performing any physical activity?
4 Do you lose your balance because of dizziness or do you ever
lose consciousness?
5 Do you have bone or joint problem that could be made worse by
a change in your physical activity?
6 Is your doctor currently prescribing any medication for your
blood pressure or for a heart condition?
7 Do you know of any reason why you should not engage in
physical activity?
Source:https://www.google.com/search?
q=sample=survey=assessment+test+for+physical+fitness&gc_lcp+ChJtb2JpbGUtZ3dzLXdpei (Last
accessed June 21,2020)

Address: Purok 4, Barangay Payao, Maharlika Highway, Catbalogan City, Samar

Email: depedcatbalogancitydivision15@gmail.com
Facebook Page: fb.com/CatbaloganCityDivision
Telefax: (005) 251-3196 | (055) 543-8268
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WRITER: MA. PRECY T. HONRALES / SHST-II
Question: Assess your answer, are you ready to perform and engage yourself in various physical
activities? Yes or No? Explain.

________________________________________________________________________________________________________
________________________________________________________________________________________________________
________________________________________________________________________________________________________
________________________________________________________________________________________________________
________________________________________________________________________________________________________
________________________________________________________________________________________________________
________________________________________________________________________________________________________
________________________________________________________________________________________________________
________________________________________________________________________________________________________
________________________________________________________________________________________________________

Apply

Directions: Measure your Health-Related Fitness by doing the activity provided below.
Instructions:
 Cardio-Respiratory Endurance Activities – Record how long you did the activity by
writing the specific time.
 Muscular Strength & Endurance – Record how many Curl-ups, Push-ups, and Pull-ups
you did in a minute.
 Flexibility – Use tape measure in recording your flexibility.
 BMI- compute your Body Mass Index by using the formula BMI=kg/m 2 and indicate your
BMI result definition.

Your Health Related Fitness Evaluation

Fitness Test Results

Cardio-Respiratory Endurance
Run-in-place Test
Jumping Jack Test
Muscular Strength & Endurance
1-minute Curl-ups
1-minute Push-ups
Flexibility
Sit & Reach
Shoulder Reach
Body Composition
BMI

Address: Purok 4, Barangay Payao, Maharlika Highway, Catbalogan City, Samar

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WRITER: MA. PRECY T. HONRALES / SHST-II
 Post Test

I. Direction: Choose the correct answer provided in the box.

BMI=kg/m2 Body Composition Health-Related Fitness

Self- Assessment Physical Fitness Assessment Muscular Endurance

BMI=kg/m Flexibility Cardio-Respiratory Endurance

Muscular Strength Muscular Fitness Stress

____________________________ 1. It is designed to give individual feedback regarding one’s overall

fitness status and/or physiological reactions to physical at activity effort.

____________________________ 3. A type physical fitness that ensures that a person will be able to
function effectively and meet the demands and tasks on everyday life. It is also called functional
fitness?

____________________________ 4.
What are the three main components of health-
____________________________ 5. related fitness?
____________________________ 6.

____________________________ 7. It refers to the capacity to move one’s body or an object without

tiring.

____________________________ 8. It refers to the single maximum amount of force a muscle can

exert against some resistance.

____________________________ 9. It refers to the ability to move a joint smoothly through its

complete range of motion that allows a person to do bending movements without incurring
injury.

____________________________ 10. What is the formula in getting your body mass index?

Address: Purok 4, Barangay Payao, Maharlika Highway, Catbalogan City, Samar

Email: depedcatbalogancitydivision15@gmail.com
Facebook Page: fb.com/CatbaloganCityDivision
Telefax: (005) 251-3196 | (055) 543-8268
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WRITER: MA. PRECY T. HONRALES / SHST-II