PE and Health 12

First Quarter- Module 1

Health Related Fitness Status,
Barriers to Physical Activities
Assessment Participation and One’s
Diet.
PE AND HEALTH – Grade 12
Supplementary Learning Material
Quarter 1 – Module 1: Health Related Fitness Status, Barriers to Physical
Activities Assessment Participation and One’s Diet
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materials from their respective copyright owners. The publisher and authors do not
represent nor claim ownership over them.

DEVELOPMENT TEAM OF THE MODULE

Writer: Leopoldo A. Miranda Jr.
Content Editor: Arnold Cabaluna
Language Editor: Ramon Belardo Jr.
Layout and Design Editor: Randy F. Tilbe and Nikki Amistoso
Illustrator:
Cover Layout Artist: Nemesio S. Cancan Jr., EDD
MANAGEMENT TEAM
OIC-SDS: Romela M. Cruz, CESE
CID Chief: Alyn G. Mendoza, PhDTE
SGOD Chief: Emma G. Arrubio
EPS-in-Charge: Rex A. Ado
EPS-LRMS: Ruby E. Baniqued, EDD

Department of Education – Schools Division Office, Mandaluyong

Office Address: Calbayog St. Highway Hills, Mandaluyong City
Telephone number: CID- 79552557
E-mail Address:sdo.mandaluyong@deped.gov.ph ● www.depedmandaluyong.org
The following are some reminders in using this module:

1. Handle this module with care. Use a separate sheet in answering the
exercises.
2. Read the directions carefully before doing each task.
3. Activities in this module can be done individually or with the help of
your teacher, home learning partner or knowledge source partner.
4. Finish this module for the intended week.
5. Return this module to the authorized person in charge of retrieval.

MELC Q 1 Week No. 1 Competency Code: PEH12FH-Ig-i-t-6

Competency: Self- assesses health- related fitness (HRF), Status, barriers to physical
activity assessment participation and one’s diet.
 1

PE AND
HEALTH 12

QUARTER 1 Module No. 1 Topic: Health Related Fitness Status,

Barriers to Physical Activities Assessment Participation
and One’s Diet.

Objective/s:
1. Identify health-related fitness, diet and barriers to physical activities.
2. Assess personal health status.
Health related fitness Involves exercise activities that you do in order to improve
your physical health and stay healthy, particularly in the categories of
cardiovascular endurance, muscular strength, flexibility, muscular endurance and
body composition.

1. Pretest

Directions: Choose from the box below the physical fitness components under “Health
Related Fitness”. Write your answer inside the circle below.

Health
Related
Fitness

FLEXIBILITY BALANCE BODY COMPOSITION

COORDINATION POWER REACTION TIME

MUSCULAR STRENGTH SPEED CARDIOVASCULAR

& ENDURANCE ENDURANCE

MELC Q 1 Week No. 1 Competency Code: PEH12FH-Ig-i-t-6

Competency: Self- assesses health- related fitness (HRF), Status, barriers to physical
activity assessment participation and one’s diet.
 2

2. Let’s Review
MATCHING TYPE
Directions: Match Column A with Column B. Write the letter only of the correct answer the
answer sheet.
A B
1 Type of cardiovascular conditioning A Health related Fitness
2 Walking in a quicker pace B Lack of Time
3 To move in a pattern of step C Dance
4 Barriers to physical activities D Fast walking
5 Exercise that improves endurance E Value

3. Let’s Study

What is Health Related Fitness?

Involves exercise activities that you do in order to try to improve your physical health to stay
healthy, particularly in the components of cardiovascular endurance, muscular strength,
flexibility, muscular endurance and body composition.
To realize these components, one must undergo physical fitness test in order to determine
one’s physical fitness status and to identify one’s strength and weaknesses for the
development and improvement of the body.
Physical fitness is crucial for well-being and active life. The total progress of an individual
should be prioritized in terms of the physical, mental, emotional, social aspects and health
through a comprehensive physical fitness program and assessment. The learners can only
perform at the height of their performance when they are healthy and strong. Thus, the
learners need to actively engage in lifelong habits of regular physical activities for their overall
health improvement and quality of life. (DEPED Order No. 034, s 2019)
Here are the health related fitness tests
1. Body Mass Index (BMI) – for body composition
2. Zipper Test - for flexibility
3. 3 Minute-Step Test - to test the Cardio-respiratory Endurance
4. Basic Plank - for strength/stability

BODY COMPOSITION – is the body’s relative amount of fat to fat-free mass.

Formula:
BMI = Weight (in Kilograms)
Height (in Meters) ²
W
BMI =
H²

MELC Q 1 Week No. 1 Competency Code: PEH12FH-Ig-i-t-6

Competency: Self- assesses health- related fitness (HRF), Status, barriers to physical
activity assessment participation and one’s diet.
 3

Example:
30 kg. 30
BMI = = = 20.83 Normal
1.20 M² 1.44
Classification:

Below 18.4 - Underweight

18.5 – 24.9 - Normal
25.0 – 29.9 - Overweight
30.0 – above - Obese
Barriers to Physical Activity

 Lack of time
 Friends and family don’t share your interest in physical activity
 Lack of motivation and/or energy
 Lack of resources/equipment

Diet. The kind and amount of food prescribed for a person for a special reason.

The Zone Diet - The Zone Diet instructs its followers to stick to eating a specific ratio
of 40% carbs, 30% protein and 30% fat.

What Foods Can You Eat on the Zone Diet?

a. Lean beef, pork, lamb, veal and game.
b. Skinless chicken and turkey breast.
c. Fish and shellfish.
d. Vegetarian protein, tofu, other soy products.
e. Egg whites.
f. Low-fat cheeses.
g. Low-fat milk and yogurt.
What food can't you eat on Zone Diet?
a. Processed grains and carbs, including bread, bagels and cereal.
b. Stay away from pasta.
c. Potatoes.
d. While small amounts of healthy fats are added to each meal, avoid fatty red meat.
e. Egg yolks.
f. Liver and other organ meats.

MELC Q 1 Week No. 1 Competency Code: PEH12FH-Ig-i-t-6

Competency: Self- assesses health- related fitness (HRF), Status, barriers to physical
activity assessment participation and one’s diet.
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4. Activities

Let’s Practice

MY FITNESS PROGRAM
Directions: Make your personal training program to improve your fitness. Write your answer
on the answer sheet.

Physical Fitness How many How many times a Remarks

Activities minutes/hours per week.
day
1

Let’s Connect

REFLECTION / REALIZATION
Directions: Complete the following sentences below. Write your answer on the answer sheet.

1. Health related fitness has something to do with

____________________________________________________________________.
2. In performing the Health Related Fitness, I will consider the following
____________________________________________________________________.
3. I will perform the Aerobic Exercises in order to
____________________________________________________________________.
4. Diet is important because
____________________________________________________________________.
5. The barriers to physical activities are
____________________________________________________________________.

MELC Q 1 Week No. 1 Competency Code: PEH12FH-Ig-i-t-6

Competency: Self- assesses health- related fitness (HRF), Status, barriers to physical
activity assessment participation and one’s diet.
 5

5. Test Yourself

MODIFIED TRUE OR FALSE

DIRECTIONS: Read and analyze the statements below. Write true if it is true and if it is
false, change the statement to make it right. Write your answer on the answer sheet.

1 Flexibility, cardiovascular endurance and body mass index are Health

Related Fitness components.
2 Kath is planning to lose weight after Christmas so she decided Diet zone
also known as 50% carbs, 25% protein and 25% fat.
3 Dancing is considered as an aerobic exercise that pertains to move one's
feet or body, or both, rhythmically in a pattern of steps, especially
accompanied with music.
4 Lack of motivation and/or energy is one of the barriers to become physically
fit.
5 In getting the BMI, one must consider the weight and height of the body. If
the given height is 1.20 meters and the weight is 30 kg then the BMI is
21.53.

References:
Stella Marie Urbiztondo. 2016. HOPE. Vibal Group Inc. Quezon City.

Internet Reference:
Ryan Raman, MS, RD, The Zone Diet: A Complete Overview,
https://www.healthline.com/nutrition/zone-diet

MELC Q 1 Week No. 1 Competency Code: PEH12FH-Ig-i-t-6

Competency: Self- assesses health- related fitness (HRF), Status, barriers to physical
activity assessment participation and one’s diet.
 For inquiries or feedback, please write or call:

Department of Education – Schools Division Office-

Mandaluyong

Calbayog Street, Highway Hills, Mandaluyong City 1500

Telefax: (632) 79552557

Email Address: sdo.mandaluyong@deped.gov.ph

●www.depedmandaluyong.org

MELC Q 1 Week No. 1 Competency Code: PEH12FH-Ig-i-t-6

Competency: Self- assesses health- related fitness (HRF), Status, barriers to physical
activity assessment participation and one’s diet.