11

PHYSICAL
EDUCATION 11
Quarter 1 –Module-1:week1
Self-Testing Activity for a Healthy Me
PHYSICAL EDUCATION – Grade 11
Alternative Delivery Mode
Quarter 1 – Module 1: Self-Testing Activity for a Healthy Me
First Edition, 2020

Republic Act 8293, section 176 states that: No copyright shall subsist in any work
of the Government of the Philippines. However, prior approval of the government
agency or office wherein the work is created shall be necessary for exploitation of
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Borrowed materials (i.e., songs, stories, poems, pictures, photos, brand names,
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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.

Published by the Department of Education

Secretary: Leonor Magtolis Briones
Undersecretary: Diosdado M. San Antonio

Development Team of the Module

Writer: Jaymar R. Kinkito
Editor: Jonilo G. Jainar, Mary Rose G. Acupanda
Reviewers: Celene June Brendan J. Dumagan, Jumar S. Quibot
Illustrator: Name
Layout Artist: Name
Management Team: Senen Priscillo P. Paulin, CESO V Jenith C. Cabajon
Fay C. Luarez, TM, Ed.D., Ph.D. Rosela R. Abiera
Nilita L. Ragay, Ed. D. Maricel S. Rasid
Adolf P. Aguilar, CESE Elmar L. Cabrera

Printed in the Philippines by ________________________

Department of Education –Region VII Schools Division of Negros Oriental

Office Address: Kagawasan, Ave., Daro, Dumaguete City, Negros Oriental

Tele #: (035) 225 2376 / 541 1117
E-mail Address: negros.oriental@deped.gov.ph
 11

PHYSICAL
EDUCATION
Quarter 1 – Module 1: week1
Self-Testing Activity for a
Healthy Me
Introductory Message
For the facilitator:
Welcome to the PHYSICAL EDUCATION GRADE 11 Alternative Delivery
Mode (ADM) Module on Self-Testing Activity for a Healthy Me!
This module was collaboratively designed, developed and reviewed by
educators both from public and private institutions to assist you, the
teacher or facilitator in helping the learners meet the standards set by the K
to 12 Curriculum while overcoming their personal, social, and economic
constraints in schooling.
This learning resource hopes to engage the learners into guided and
independent learning activities at their own pace and time. Furthermore,
this also aims to help learners acquire the needed 21st century skills while
taking into consideration their needs and circumstances.
In addition to the material in the main text, you will also see this box in the
body of the module:

Notes to the Teacher

This contains helpful tips or strategies
that will help you in guiding the
learners.

As a facilitator, you are expected to orient the learners on how to use this
module. You also need to keep track of the learners' progress while allowing
them to manage their own learning. Furthermore, you are expected to
encourage and assist the learners as they do the tasks included in the
module.

ii
For the learner:
Welcome to the PHYSICAL EDUCATION GRADE 11 Alternative Delivery
Mode (ADM) Module on Self-Testing Activity for a Healthy Me!
This module was designed to provide you with fun and meaningful
opportunities for guided and independent learning at your own pace and
time. You will be enabled to process the contents of the learning resource
while being an active learner.
This module has the following parts and corresponding icons:
Begin This will give you an idea of the skills or
competencies you are expected to learn in
the module.
Try This This part includes an activity that aims to
check what you already know about the
lesson to take. If you get all the answers
correct (100%), you may decide to skip this
module.
Do This This is a brief drill or review to help you link
the current lesson with the previous one.
Explore In this portion, the new lesson will be
introduced to you in various ways; a story, a
song, a poem, a problem opener, an activity
or a situation.
Keep this in Mind This section provides a brief discussion of
the lesson. This aims to help you discover
and understand new concepts and skills.
Apply What You Have Learned This section provides an activity which will
help you transfer your new knowledge or skill
into real life situations or concerns.
Reflect This includes questions or blank
sentence/paragraph to be filled into process
what you learned from the lesson.
Assess What You Have Learned This is a task which aims to evaluate your
level of mastery in achieving the learning
competency.
Additional Activity In this portion, another activity will be given to
you to enrich your knowledge or skill of the
lesson learned.
Answer Key This contains answers to all activities in the
module.

iii
At the end of this module you will also find:

References This is a list of all sources used in

developing this module.

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 a separate sheet of paper in answering the
exercises.
2. Don’t forget to answer What I Know before moving on to the other
activities included in the module.
3. Read the instruction carefully before doing each task.
4. Observe honesty and integrity in doing the tasks and checking your
answers.
5. Finish the task at hand before proceeding to the next.
6. 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!

Points to remember:
1. Always be at your own pace in doing the task. Stop when the activity
threatens your health.
2. Conduct survey and preparation with the vicinity where you will execute the
task and make sure that the area is safe and free from danger.
3. Always check personal health condition capacity before doing the task. Stay
on guard or require a member of the family to do the spotting while
executing the activity.
4. Perform warm-up and stretching all the time before performing mild or
strenuous activities.
5. Do not forget to do cool down exercises after performing the required task.

iv
 TABLE OF CONTENTS
CONTENT PAGES

INTRODUCTORY MESSAGE --------------------------------- ii

For the Facilitator --------------------------------- ii
For the learner --------------------------------- iii

BEGIN --------------------------------- 01
Learning Competency --------------------------------- 01

TRY THIS --------------------------------------------------- 02

DO THIS --------------------------------------------------- 04
Task 1 --------------------------------------------------- 04
Task 2 --------------------------------------------------- 05

EXPLORE --------------------------------------------------- 10

KEEP THIS IN MIND ------------------------------------------ 11

APPLY WHAT YOU HAVE LEARNED ------------------------ 11

REFLECT --------------------------------------------------- 12

ASSESS WHAT YOU HAVE LEARNED ------------------------ 12

GLOSSARY --------------------------------------------------- 14

ANSWER KEY ------------------------------------------ 14

REFERENCE LIST ------------------------------------------ 15

v
 LEARNING COMPETENCY:
Self-assesses health-related fitness (HRF) status, barriers to physical activity
assessment participation and one’s diet. Code: PEH11FH-Ig-i-6
Week 1

MODULE 1: Self- Testing Activity for a Healthy Me!

No one wishes not to be fit and healthy. Nowadays, there are lot of people who are
curious about their body shapes and weights. Most likely in this trying time of
pandemic, people were asked by the government to stay at home that may result to
less physical activity and high consumption of unhealthy foods. There are many
researches that show how to achieve fitness and wellness. Some people might say
that these are just simple things to do but choosing the fitness program to follow or
what food to eat is distressing. Everywhere, there are lots of fitness programs and
tools that promises to make you fit in just a couple of weeks with less effort. Even in
the online world, advertisement of different food supplements is growing vastly
because everybody wants to lose weight in just a single snap. To sum it up, the only
solution for this is to move and eat healthy foods.

In this module, you will be learning on how to make the correct choice to make you fit
and healthy without spending too much money and provide answers quickly to
common fitness concerns and queries.

At the end of the module, you should be able to:

1. Explain the significance of assessing health–related fitness component

2. Administer self–assessment on health–related fitness (HRF), barriers on
physical activity, and on one’s diet
3. Reflect on the test results and make a plan for improvement

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PRE- ACTIVITY 1
Directions: Read and understand the Fitness Story of Eboy Diaz, 36 years old and
an entrepreneur. After reading, answer the following questions below. Write your
answers on your activity notebook.

Eboy has always been scared of his

family’s history of diabetes. Everything was
normal until, one day in 2016, he decided that he
wants to change his life fully. This change also
urged him when he was rejected by the person
he loves! Since 2009, Eboy tried many sports to
lose weight– badminton, swimming, cycling,
boxing, muay thai, and etc. What he found most
effective was running, so he stuck with that. He
started running in 2016 and joined his first race
in Milo. He trained hard for his runs: 10k (1:01),
21k (1:59:26). He also noted that, despite his
massive fat loss, he did not do any carb diet
because he needed the energy in running long
distances.

Read More: https://www.fitness.com/2017/09/weight-loss-stories-

that-will-make-you-want-to-move/

1. What made Eboy decide to change his lifestyle?

A. Family History
B. Family History of Diabetes
C. Rejection by the persons he loves
D. B and C
2. The following sports below helps him to be physically fit, EXCEPT.
A. Cycling
B. Muay- thai
C. Swimming
D. Basketball
3. How many hours did it take him to complete a 10k run?
A. 1 hour and 10 minutes
B. 1 hour and 59 minutes
C. 1 hour
D. 1 hour and 1 minute

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4. When was his first race?
A. 2014
B. 2016
C. 2006
D. None of the mention
5. He did not do any carb diet despite his massive fat loss. What is the function of
carbohydrates in our body?
A. A steady source of energy for bodily functions
B. A quick and instant source of energy when exercising
C. A reserve of energy that the body stores in the muscles or liver and releases
when necessary
D. All of the mention

PRE-ACTIVITY 2
Getting Ready for Physical Activity (Physical Readiness Questionnaire)

The DOH recommends that Filipinos participate in moderate to vigorous physical

activities for at least 30 minutes for most days of the week. Physical activity is good
for the heart and strengthens the body.
Directions:
Copy the questionnaire below on your activity notebook and answer. Put a check
mark (/) on the box that corresponds to your answer. This questionnaire will help you
check if moderate to vigorous physical activity is safe for you. If you are between
ages 15 to 69, the PAR-Q will tell you if you should check with your doctor before
you start. Common sense is your best guide when you answer these questions.

DESCRIPTION YES NO
1. Has your doctor ever told you that you have a heart
condition or a high blood pressure?
2. Do you feel pain in your chest when you are doing
daily activities or when you do physical activities?
3. Do you lose balance because of dizziness or have
you lost consciousness in the past 12 months?
4. Have you ever been diagnosed with a chronic
condition other than heart disease or hypertension
(e.g. cancer)?
5. Are you currently taking prescribed maintenance
condition?
6. Do you currently have a bone, joint, or other
musculoskeletal condition that can worsen as a result
of moderate to vigorous physical activity?
7. Has your doctor ever told you that you should only
engage in medically supervised physical activity?

If you answer “NO” to all the questions, you are ready to engage in an active lifestyle
and do the task given below. If you answer “YES” to any of the questions, you need
to talk to your physician about your condition. In order for you not to do the task,
3
provide proof such as medical prescriptions or anything that can be used as proof of
your health condition that you cannot perform the data needed below.

Assessing one’s health status will help the person know about one’s strengths and
weaknesses. Awareness of individuals’ health -related fitness and its relevant
interpretations will aid the person to efficiently create an action plan in observing a
healthy lifestyle and selecting appropriate activities for areas that need improvement.

If your PAR-Q result above allows you to engage in the task below, then you need to
get set. Wear proper attire, prepare needed materials, ask for an assistance and get
ready to perform the following activities.

Task 1: SELF-TESTING ACTIVITIES FOR HEALTH RELATED- FITNESS

Anthropometric Measurements
Purpose: To measure body composition
Equipment: weighing scale, tape measure
Goal: Take body measurements
Preliminary: Prepare needed materials
(WRITE YOUR RESULTS/SCORE OF EACH COMPONENT ON YOUR ACTIVITY
NOTEBOOK)

Procedure:
1. Height Score: _________
Stand with trunk straight. Measure the distance from the floor to
the top of the forehead. Record the score in centimeters (cm).
2. Weight Score: _________
Stand on a weighing scale free from any object for weight
accuracy. Record in kilograms (kg).
3. Waistline Score: _________
Locate your upper hipbone. Find the proper spot by placing your
hands around your waist, squeezing slightly, and then moving your fingers
downward until you feel the top curve of your hips. Place a
tape measure around your bare stomach just above the upper hipbone.
Record in centimeters (cm).
4. Hipline Score: _________
Place tape measure in the widest part of hip in line with the pubis.
5. Computation/s
a. Body Mass Index (BMI)
- measure of body mass based on height and
weight that aid in determining weight categories.

BMI = _____Weight in kg_________

(Height in m) x (Height in m)

4
Example:
BMI= ______53 kg______ = ____53 kg____ = 20.7 kg/m²
(1.6m) (1.6m) 2.56 m²

b. Waist to Hip Ratio (WHP)

- measure stored body fats percentage by
the relative measurement of waist and hip

WHR = ___Waist Circumference (cm)

Hip Circumference (cm)
Example:
WHR= _____76 (cm)_________ = .78 cm
97 (cm)

Task 2:
3-Minute Step Test
Purpose: Test for Cardiovascular Endurance level based on how
quickly your heart rate will come back down after a physical activity.
Equipment: stopwatch, 12-inch bench box, a metronome (you can download
metronome app in play store for android users and app store for iOS devices)
Goal: In a constant pace, step on and off the bench for 3 minutes straight

Procedure:
1. Stand close to the 12-inch bench box while your
partner sets the metronome in 96 beats per
minute (bpm).
2. When ready to begin, start the stopwatch, step one
foot at a time to the beat (up, up, down, down).
When 3 minutes is up, stop immediately and get
your pulse rate.
3. Record the Exercise Heart Rate: _______ bpm
https://play.google.com/store
/apps/details?id=com.appsfel
low.ymcaStepTest&hl=en_US
Task 3:
Hamstring and Hip Flexor Test SCORE: _______
Purpose: To test flexibility of the hamstring and hips
Equipment: protractor
Goal: Keeping both legs straight, lift one leg to the maximum angle while the
other leg remains flat on the floor
Preliminary: Illustrate angles on a poster board and paste it on the wall.

5
Procedure:
1. Lie on your back on the floor beside
a wall.
2. Slowly lift one leg off the floor. Keep
the other leg flat on the floor.
3. Keep both legs straight.
4. Continue to lift the leg until either leg
begins to bend or the lower leg
begins to lift off the floor.
5. Place a yardstick against the wall to mark
the spot to where the leg was lifted.
https://www.linkedin.com/pulse/top-20-
Lower the leg.
isometric-exercises-static-strength-training-
6. Using a protractor, measure the angle jay-hyber
created by the floor and the yardstick.
The greater the angle the better your score.
7. Repeat with the other leg.

Task 4
Zipper Test SCORE: ________
Purpose: Test for the shoulder flexibility
Equipment: tape measure
Goal: Raise one arm across your back with bent elbow and fingers
reaching down
Preliminary: Prepare needed materials

Procedure:
1. In a standing position, raise one arm across your back, bend the elbow and
reach down as far as possible. Simultaneously, bring the other arm down
behind the back trying to cross fingers over those with the other hand.

2. Measure the distance of overlapped

fingers in cm. If they fail to meet,
score it as a minus or <0. Write zero
if the fingertips just touched with
no overlap.
3. Repeat the procedure with the
other hand. Record the score

https://www.topendsports.com/testing/
tests/back-scratch.htm

6
Task 5
Curl-up (Dynamic) Score: __________
Purpose: Test abdominal muscles strength and endurance
Equipment: mat, adhesive tape
Goal: Perform curl-up with proper pacing (3 seconds per curl)
Preliminary: Prepare the mat. Place two tape marks 4 ½ inches apart on
the floor.

Procedure:
1. Sit on a mat in a long sitting
position. Bend your legs more than
90 degrees with feet remaining flat
on the floor.
2. Lay down with arms extended at
the sides, palm facing down with
fingers extended touching the 1st
tape mark.
3. From that position, curl your trunk
up with heels in contact with the https://clinicalgate.com/lumbar-spine-3/
floor until your fingers reach the
2nd marker.
4. Upon reaching the second marker, lower back to the starting position.
Repeat one-curl up every 3 seconds.
5. Continue the curl-ups and stop when you are unable to keep the pace.
Record the number of repetitions.

Task 6
90-degree Push-up (Dynamic) SCORE:________
Purpose: Test for the strength and endurance of the upper arm muscles
Equipment: mat
Goal: To perform a proper push-up
Preliminary: Prepare needed material
Procedure:
1. From prone lying position, place the
hands just outside the shoulders
with elbows bent.
2. Males: Support the body in a push-up
position from the toes with back,
hip and legs align.
Females: Support the body in a
push-up position from the knees https://gethealthyu.com/what-are-isometric-
exercises-and-why-should-you-do-them/
instead of toes, with back, hip, and
legs aligned.

7
 3. Lower the body until the upper arm is
parallel to the floor or a 90
degrees angle of the bent elbow.
4. Repeat as many times as possible.

Task 7
Flexed-Arm Support (Static) SCORE: _______
Purpose: Test the muscular strength of the shoulder and upper arm
Equipment: mat, stopwatch
Goal: Hold the push-up position not more than 35 seconds
Procedure:
1. Use the Push-up procedure 1 & 2 for preparatory position. From the
starting position, lower the body until the upper arm is parallel to the
floor and elbow flexed at 90 degrees.
2. Hold the position as long as possible.
3. Record the obtained holding position.

BMI Categories:
Underweight= <18.5
Normal Weight = 18.5- 24.9
Overweight = 25-29.9
Obesity=BMI of 30 or greater

https://gethealthyu.com/what-are-isometric-
exercises-and-why-should-you-do-them/

Measuring your fitness level is one way to find out your level of physical
fitness. Below are references for interpretation:

WAIST TO HIP RATIO MEN WOMEN

Ideal 0.8 0.7
Low Risk <0.95 <0.8
Moderate Risk 0.96-0.99 0.81-0.84
High Risk >1.0 >0.85

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Rating Scale for Dynamic Muscular Endurance
Age 16-26 Male Female
Curl-Ups Push- ups Curl- Ups Push- Ups
High Performance Can do Can do Can do Can do more
more than more than more than than 17
35 29 25
Good Fitness Zone 24-34 20-28 18-24 12-16
Marginal Zone 15-23 16-19 10-17 8-11
Low Zone 14 and 15 and 9 and 7 and below
below below below
Rating Scale for Static Endurance
Classification Score in seconds
High- performance zone 30 and above
Good fitness zone 20-29
Marginal zone 10-19
Low Zone 10

Rating Scale for Flexibility

Classification Men Women
Shoulder Hamstring Shoulder Hamstring
Flexibility and Hip Flexibility and Hip
(inches) Flexor (inches) Flexor
Flexibility Flexibility
(degrees) (degrees)
High R L 111 and R L 111 and
Performance 5+ 4+ above 6+ 5+ above
Good fitness 1-4 1-3 80-110 2-5 2-4 80-110
zone
Marginal zone 0 0 60-79 1 1 60-79
Low zone <0 <0 <60 <1 <1 <60

HEALTH-RELATED FITNESS COMPONENTS:

Cardiovascular Endurance
 is the ability of the heart, lungs, and blood vessels to supply oxygen to
your body tissues during sustained physical activity. This allows the
body to endure physical movement for a period of time. Also, efficient
delivery of oxygen to its tissues will take place giving the person a lower
breathing rate and the ability to perform the task longer.
Muscular Strength
 is the maximum amount of force a muscle can exert in a single effort.
Achievement of muscular strength depends on factors like gender, age,
and inherited physical attributes. Having strong muscles is beneficial to

9
 everyday living. The muscles support the skeleton enabling movement
to occur and the strength to support the body while standing up.
Muscular Endurance
 is the ability of the muscle to continue to perform without fatigue.
Flexibility
 is the ability to bend and move the joints through the full range of
motion.

Self-Assessment: Health-related fitness status

Directions: Fill in the necessary information needed. Interpretations will be based on

the chart above. Complete the column for analysis/implications in two or three
sentences only. Copy and answer the template below in your activity notebook.

1. Body Composition
Test BMI Result Analysis
Interpretation
BMI
Waist To Hip Ratio

2. Cardiovascular Endurance
3- minute Step Test Recovery PR and Implications
Interpretation

3. Muscular Strength, Endurance, Flexibility

High

Good

Marginal

Low
Push- up Curl- up Flexed Flexibility
Arm support
NOTE: Mark with a dot the performance description obtained

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My strongest HRF component:
________________________________________________________
___________________________________________________________________
_______________

My weakest HRF component:

________________________________________________________
___________________________________________________________________
_______________

Realization/Conclusion:
________________________________________________________
___________________________________________________________________
___________________________________________________________________
___________________________________________________________________
___________________________________________________________________
_______________________________________

 It is very important that we need to evaluate first our health related- fitness
level before engaging into an active lifestyle.
 Do not engage directly to do physical activity.
 We might be in hurry to lose weight right away but we have to bear in mind to
follow and know first our HRF fitness level to avoid accident.
 After which, you are now then ready to achieve the ideal healthy lifestyle.

ACTIVITY

Answer the following questions. Write your answers in your activity

notebook.
 Compute the Body Mass index of the following Person
(Five (5) points for each person)

a. Jonathan- weighing 196 pounds and 5’10” tall.

b. Windy- weighing 156 pounds and 4’3” tall.
c. Allan- weighing 168 pounds and 6’0” tall.

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Before this module ends, are you now ready to engage a healthy lifestyle? Why or
why not? Write your answers in your activity notebook.
___________________________________________________________________
___________________________________________________________________
___________________________________________________________________
___________________________________________________________________
___________________________________________________________________

POST -TEST. Read and understand the questions carefully. Write the letter of
your answers in your activity notebook.

1. BMI is a measure of body mass based on height and weight that aid in
determining weight categories. BMI stands for.
A. Body Mass Identity
B. Body Master Identity
C. Body Massive Index
D. None of the Mention

2. What is TRUE about PAR-Q?

A. Identifies history for chronic medical conditions
B. Evaluates one’s history for medical conditions such as heart diseases,
hypertension, chronic obstructive pulmonary disease and diabetes mellitus
C. When all questions are answered YES; putting an individual at high risk.
D. All of the mention

3. Its purpose is to test for Cardiovascular Endurance level based on how quickly
your heart rate will come back down after a physical activity.
A. Curl- up
B. 3-minute step test
C. Zipper test
D. Sit and reach

4. This physical fitness test measures the strength and endurance of the upper
arm muscles.
A. 90 degree push up
B. Curl- up
C. Zipper test
D. None of the mention

12
5. Fitness level assessment determines the current health status of an individual and
so, HRF stands for.
A. Health Relationship Fit
B. Health Related Fitness
C. Healthy Relationship for Life
D. None of the mention

6-10. ESSAY (Copy and answer the question in your activity notebook)

What is the first thing to do, planning a program design or evaluating of health-
related fitness level? Why?
___________________________________________________________________
___________________________________________________________________
___________________________________________________________________
___________________________________________________________________
___________________________________________________________________
___________________________________________________________________
___________________________________________________________________
___________________________________________________________________
___________________________________________________________________
___________________________________________________________________
___________________________________________________________________
___________________________________________________________________
___________________________________________________________________
___________________________________________________________________
___________________________________________________________________
___________________________________________________________________

13
Glossary

The following terms used in this module are defined as follows:

Cardiovascular- Relating to the circulatory system, which comprises the heart and
blood vessels and carries nutrients and oxygen to the tissues of the body and
removes carbon dioxide and other wastes from them.
Food Supplements- defined as foodstuffs that are meant to supplement the normal
diet and which are concentrated sources of nutrients or other substances with a
nutritional or physiological effect, alone or in combination, marketed in dose form,
namely forms such as capsules, pastilles, tablets, pills and other similar forms,
sachets of powder, ampoules of liquids, drop dispensing bottles, and other similar
forms of liquids and powders designed to be taken in measured small unit quantities,
where nutrients could be vitamins, minerals, herbal extracts and other ingredients.
Hamstring- is any one of the three posterior thigh muscles in between the hip and
the knee (from medial to lateral: semimembranosus, semitendinosus and biceps
femoris).
Metronome- a device that produces a regular repeated sound like a clock, to help
musicians play music at a particular speed.
Static- lacking in movement, action, or change, especially in a way viewed as
undesirable or uninteresting.
Vigorous- characterized by or involving physical strength, effort, or energy.

Answer Key

Answers may vary

6-10

5. B
Answers may vary 4. A
REFLECT 3. B
2. D
C. 22.75 1. D
B. 41.87 POST TEST
A. 28.04
ACTIVITY

learner
Depends on the health status of the
PRE-ACTIVITY 2
5. D
4. B
3. D
2. D
1. D
PRE-ACTIVITY

14
References

(http://www.furman.edu/sites/live well/getmoving/pages/par-q.aspx)

(https://www.fitness.com/2017/09/weight-loss-stories-that-will-make-you-want-to-
move/)

(http://www.edu.gov.mb.ca/k12/cur/physhlth/frame_found_gr11/rm/module_b_lesson
_4.pdf)

Benefits of fitness testing. Retrieved from

http://www.topendsports.com/testing/guide-benefit.htm
http://www.teachpe.com/fitness/testing.php

Corbin, Charles B. et.al (2006) Concepts of Fitness and Wellness: A Comprehensive

Lifestyle Approach Sixth Edition, Mc-Graw Hill, USA.
Diet and Nutrition Assessment. Retrieved (April20,2016) from
http://www.takingcharge.csh.umn.edu/enhance-your-wellbeing/health/diet-
nutrition/diet-nutritionassessment?id=5717f623f2f95&step=1

Flexed-Arm Support (Static) Image

https://www.linkedin.com/pulse/top-20-isometric-exercises-static-strength-training-
jay-hyber

90-degree Push-up (Dynamic) Image

Curl- up Dynamic Image

https://clinicalgate.com/lumbar-spine-3/

Zipper Test Image

https://www.topendsports.com/testing/tests/back-scratch.htm

3-Minute Step Test Image

https://play.google.com/store/apps/details?id=com.appsfellow.ymcaStepTest&hl=en_
US

Dr. Mercola. 3 Fitness Tests to Assess Your General Fitness and Health Risks.
February 14, 2014. Retrieved(April 20,2016) from
http://fitness.mercola.com/sites/fitness/archive/2014/02/14/3-fitness-tests.aspx

Fitness Homework What is a Muscular Strength Workout. Retrieved from

www.pecentral.org/.../FitnessHomeworkWhatisa%20MuscularStrengthWor...

Par – Q & You. Retrieved (April 19, 2016) from

http://www.furman.edu/sites/LiveWell/GetMoving/Documents/PAR-Q2.jpg

15
Smith, Craig. The Recovery Heart Rate Time After Cardio Exercise April 23,2015
retrieved from
http://www.livestrong.com/article/260805-the-recovery-heart-rate-time-after-cardio-
exercise/

The 3-minute step test (retrieved April 20, 2016) from

http://www.sparkpeople.com/resource/fitness_articles.asp?id=1115

Fernando-Callao, L., Dajime, P.F., (2016). Physical Education and Health 1 Volume
1. Manila, Philippines: REX Book Store.pp. 6-7

For inquiries or feedback, please write or call:

Department of Education – Schools Division of Negros Oriental

Kagawasan, Avenue, Daro, Dumaguete City, Negros Oriental

Tel #: (035) 225 2376 / 541 1117

Email Address: negros.oriental@deped.gov.ph
Website: lrmds.depednodis.net

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