PHYSICAL

NOT FOR SALE 1

Government Property

EDUCATION AND 1
HEALTH
Quarter 1-Module 1:
Physical Fitness: Engages in Moderate
to Vigorous Physical Activities (MVPAs)

Department of Education ● Republic of the Philipp

P.E. and Health- Grade 11
Alternative Delivery Mode
Quarter 1 - Module 1: Physical Fitness: Self-assessment of Health-
related Fitness Status, Barriers to Physical Activity Participation and
Diet
First Edition, 2020

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Published by the Department of Education – Division of Lanao del Norte
Schools Division Superintendent: Edilberto L. Oplenaria, CESO V

Development Team of the Module

Writer/s:Norman Julian S. Almerol
Illustrator and Layout Artist: James Pareño Jarra  and Wondrine Sm Patigayon
Proofreader, In-House Content and Language Editors: Glenn B. Cabatuan
Management Team
Chairperson: Dr. Arturo B. Bayocot, CESO III
Regional Director

Co-Chairpersons: Dr. Victor G. De Gracia Jr. CESO V

Asst. Regional Director

Edilberto L. Oplenaria, CESO V

Schools Division Superintendent

Mary Ann M. Allera

Assistant Schools Division Superintendent
Mala Epra B. Magnaong, Chief ES, CLMD

Members Neil A. Improgo, EPS-LRMS

Bienvenido U. Tagolimot, Jr., EPS-ADM
Mary Arlene C. Carbonera, Ed.D. OIC-CID Chief
Robin L. Tabar, Ed.D., EPS-Science
Connie A. Emborong, Ph.D., LRMS Manager
Jocelyn R. Camiguing, Librarian II
Myles M. Sayre, PDO II
Printed in the Philippines by
Department of Education – Division of Lanao del Norte
Office Address: Gov. A. Quibranza Prov’l. Gov’t. Comp, Pigcarangan, Tubod, Lanao del Norte
Telephone Nos.: (063)227 – 6633, (063)341 – 5109
E-mail Address: lanao.norte@deped.gov.ph

1
Physical Education1
and Health
Quarter 1-Module 1

This instructional material was collaboratively developed and

reviewed by educators from public schools. We encourage teachers and
other education stakeholders to email their feedback, comments, and
recommendations to the Department of Education at _______________.
We value your feedback and recommendations.

Department of Education ● Republic of the Philippines

 TABLE OF CONTENTS
Page

COVER PAGE
COPYRIGHT PAGE
TITLE PAGE
TABLE OF CONTENTS

Lesson 1 – (Organizing Dance Event)

What I Need to Know 1

What I Know 2
What’s In 3
What’s New 4
What is It 5
What’s More 7
What I Have Learned 8
What I Can Do 9
Assessment 9
Post test 9
Additional Activities 11
Answer Key 12
References 13
 Lesson
TYPE OF HEALTH-RELATED
1 FITNESS COMPONENTS
This module help you to explain self-assesses health related fitness status,
barriers to physical activity assessment participation and one’s diet.
This module will explain on how to enhance and improve public health goals
and help you become aware the importance of Health-Related Fitness in oneself.
This module has only 1 Lesson:
 Lesson 1 – Types of Health- Related Fitness Components and
Physical Activity Assessment Participation and One’s diet.

What I Need to Know

After going through this module, you are expected to:

1. Identify the health-related components.
2. Self- Assesses Health Related Fitness (HRF) status, barriers to
physical activity assessment participation and one’s diet.
3. Create a simple health-related fitness program.
4. Discuss the importance of self-determination.

GENERAL INSTRUCTIONS:

This module is easy to understand. It makes use some simple words

which are defined simply for all reader/learners to understand. Go over
the module and always follow instruction.

1. Read carefully the text of each page

2. Perform the activities as instructed
3. Enjoy and Have fun!

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 What I Know

The activity bellow will assess your knowledge about health-related fitness
components. This will give you the opportunity to identify the health-related
components.

I. Instructions: Choose the letter of the correct answer. Answer it to the best
of your ability. Write your answer on Microsoft Word or Note pad for
checking.

1. Nina has fat abdominal muscles, what physical activity can you suggest to
address her problem?
a. Cardio respiratory Exercises
b. Flexibility Exercises
c. Sit ups
d. Push ups
2. Is it necessary to do a Pre-Post physical fitness test?
a. NO, because it is enough to perform activities only once.
b. NO, it doesn’t help you improve your skills.
c. YES, to assess your progress
d. YES, because it improves your flexibility level.
3. Running activity is an example of activity that enhances ___________.
a. Flexibility
b. Cardio respiratory endurance
c. Strength
d. Body Composition
4. Is it necessary to do a Pre-Post physical fitness test?
a. NO, because it is enough to perform activities only once.
b. NO, it doesn’t help you improve your skills.
c. YES, to assess your progress
d. YES, because it improves your flexibility level.
5. Which of the following activity improves cardio respiratory endurance?
a. Zumba
b. Push Ups
c. Gymnastics
d. Curl Ups
6. Miguel wants to change the ratio of fat and lean on his body, which of the
following component is he trying to address?
a. Flexibility
b. Strength
c. Body Composition
d. Cardio respiratory Endurance

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 7. Which of the following is a direct benefit of good flexibility?
a. Increase muscle strength
b. Increase range of motion
c. Improved muscle and endurance
d. Improve muscle endurance
8. Which of the following is TRUE about assessing muscular strength?
a. All muscles groups can be tested simultaneously
b. Muscle strength and endurance are always assessed together
c. Different muscle groups have tested separately
d. Stretching can be assessed
9. Which of the following test uses to assess body composition?
a. Skinfold test
b. Sit and reach
c. Arm hang
d. Running
10. Which of the following exercise would best for improving muscular strength
and endurance?
a. Walking
b. Running
c. Push-up

What’s In

I. “FIT ME!”

Directions: In this activity you are going to know some of the barriers in physical
activity and Diet by putting check of YES or NO. The result of this activity will
determine your prior knowledge and your capabilities in performing the activities.
Copy and write your answers in your notebook.

YES NO
1. I have illness/sickness or physical defect that I cannot do some activities.
2. Since then, I can do any activities because I am physically fit and healthy.
3. I do some exercises before to keep me physically fit.
4. I am much willing to do exercises to improve my health.
5. I know what muscle strengthening exercises are.
6. I can recognize exercises that are bone strengthening.
7. I know the different aerobic exercises.
8. I have tried to do push- ups and curl-ups before.
9. I know how to jump and hop.
10. I can do push up

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 What’s New

For us to learn our new topic today, I have here a simple diagram that will lead us to
connect our new topic. Please read carefully the directions below.
I. IDENTIFICATION
Directions: Identify the usual physical activities of your family members in terms of
health-related fitness components. List the important information regarding the family
members in the following table provided. These will be useful in designing your
family HRF activity plan.

Family Age Occupation Household Health related fitness

members chores components
Example: 45 Driver Feeds the Muscular strength
Father chicken

Mother

Sister 1

Sister 2

Brother 1

Brother 2

Note: Add more rows and columns if more 5 to 9 members of your family.

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 What is It
LESSON 1
Health Behaviors, health risk, and Physical Activity (PA) performance as
you’ve learned from the previous lesson, is very important for the individual to know
the health status. Like in Health behaviors, it can affect health comes from eating
habits, getting enough sleep, and ability to manage stress.
We also have the health risk factor in which it can watch out for any factors
such us smoking, hypertension, obesity, and sedentary lifestyle that will lead us into
a severe disease.
Many of us nowadays, don’t know how to assess our personal health, how we
check our health status, our barriers in participating any kind of physical activity, and
one’s diet. It’s because of our modern lifestyle.
A lot of programs in fitness that we usually used to, in order for us to become
a healthy individual. Some of the components are the following;

1. Body Composition – is the amount of fat mass compared to lean muscle

mass, bone and organs. This can be measured using underwater weighing,
Skinfold readings, and bioelectrical impedance.
2. Muscular Endurance - is the ability of the muscles to perform continuous
without fatiguing. Examples would be cycling, step
machines and elliptical machines. The sit up test is most often used to test
muscular endurance.
3. Cardio-respiratory endurance – is the ability of the heart and lungs to work
together to provide the needed oxygen and fuel to the body during sustained
workloads. Examples would be jogging, cycling and swimming.
4. Muscular strength – is the amount of force a muscle can produce. Examples
would be the bench press, leg press or bicep curl. The push up test is most
often used to test muscular strength.
Flexibility- is the ability of each joint to move through the available range of
motion for a specific joint. Examples would be stretching individual muscles or the
ability to perform certain functional movements such as the lunge.
Another way in assessing our health-related fitness aside from the
components mentioned above is the barriers to physical activity wherein some of the
individuals are having a limited in engaging any kind of physical activity such as,
injuries, financially unstable, and family issues (health-related).
A lot of us people don’t appreciate this physical activity stuff. Maybe because
of the modern lifestyles such as playing mobile games, surfing in different social
media apps, and even the product of fast food chains. We can actually change our
hobby or remember these components as part of ingredient as an individual by
assessing ourselves in Health-Related Fitness.
These are the following physical activities that would lead to the individuals to
participate such physical activity related to the health-related components:

1. Push-up
2. 50-meter sprint

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 3. Sit-up
4. Standing Long Jump
5. Curl-ups
6. Sit and Reach

Physical Activities Test Procedure

1. Push-up 1. Starting position prone, but open
hands and balls of the foot support
the body (for females, weight is
supported by the area on top of
the knees)
2. Lower the body up to a fist
distance between the ground and
the then push-up.
3. No rest on between repetitions.
2. 50-meter sprint 1. Check the time it takes for a 50-
meter dash
2. Can be tested two at a time
3. Sit-up 1. Lie down on your back
2. Bend your legs and place feet
firmly on the grounds to stabilize
your lower body.
3. Curl your upper body of all the
way up towards your knees.
4. No rest on between repetitions.
4. Standing-long jump 1. Two successive trial are allowed
during testing.
2. The distance between the take off
line to the heel of the landing foot
closer to the take off is measured.
3. When the test taker loses balance
and falls back, the attempt is not
counted.
5. Curl-ups 1. Only one trial is allowed.
2. Resting between curl ups is not
allowed.
Sit and Reach 1. Keep movement slow and gradual
2. Keep knees straight
3. Fingers of both hands should be
even.
Note: For us to have a deep understanding about the said physical activity, here’s
the video sample for that. https://www.youtube.com/watch?v=xkJeE6-lHoQ

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 What’s More

Activity 1: “FITTure”
Directions: Identify the health-related fitness components based on the picture
given. Write your answer on your journal notebook. Answer it to the best of your
ability.
1. ____________________ 5. ___________________

2. ______________________

3. _______________________

4. ________________________

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 What I Have Learned

A. Why is it important for us to have Self-Determination Fitness Health Related

Program?
______________________________________________________________
______________________________________________________________
These are the following Health related components:
1. Body Composition – is the amount of fat mass compared to lean muscle
mass, bone and organs. This can be measured using underwater weighing,
Skinfold readings, and bioelectrical impedance.
2. Muscular Endurance is the ability of the muscles to perform continuous
without fatiguing. Examples would be cycling, step
machines and elliptical machines. The sit up test is most often used to test
muscular endurance.
3. Cardio-respiratory endurance – is the ability of the heart and lungs to work
together to provide the needed oxygen and fuel to the body during
sustained workloads. Examples would be jogging, cycling and swimming.
4. Muscular strength – is the amount of force a muscle can produce.
Examples would be the bench press, leg press or bicep curl. The push up
test is most often used to test muscular strength.
5. Flexibility- is the ability of each joint to move through the available range of
motion for a specific joint. Examples would be stretching individual muscles
or the ability to perform certain functional movements such as the lunge.

Some of the barriers in physical activity are:

1. Injuries
2. Health Issues
These are the following physical activities that would lead to the health-related
components:
1. Push-up
2. 50-meter sprint
3. Sit-up
4. Standing Long Jump
5. Curl-ups
6. Sit and Reach

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 Assessment

Direction: Fill in the blanks with the correct answer.

1. _________ refers to the ability of the muscle to work over an extended period
of time without fatigue.
2. Flexibility is the ability to move a body part through a full range of motion at a
________.
3. Muscular strength refers to the maximum amount of ________, a muscle can
exert against an opposing force.
4. Performing push-up and sit-ups are examples of ___________.
5. The sit and _______ is commonly used to determine flexibility

POST-TEST

I. Instructions: Choose the letter of the correct answer. Answer it to the best of your
ability. Write your answer on Microsoft Word or Note pad for checking.

1. Which of the following test uses to assess body composition?

a. Skinfold test
b. Sit and reach
c. Arm hang
d. Running
2. Which of the following is TRUE about assessing muscular strength?
a. All muscles groups can be tested simultaneously
b. Muscle strength and endurance are always assessed together
c. Different muscle groups have tested separately
d. Stretching can be assessed
3. Which of the following is a direct benefit of good flexibility?
a. Increase muscle strength
b. increase range of motion
c. Improved muscle and endurance
d. Improve muscle endurance
4. Which of the following exercise would best for improving muscular strength
and endurance?
a. Walking
b. Running
c. Push-up
5. Which of the following is NOT a benefit of cardiorespiratory fitness?
a. More blood is pumped through the body.
b. The risk of cardiovascular disease is decreased
c. Longer duration of large muscle exercise are possible

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 6. Nina has fat abdominal muscles, what physical activity can you suggest to
address her problem?
a. Cardio respiratory Exercises
b. Flexibility Exercises
c. Sit ups
d. Push ups
7. Is it necessary to do a Pre-Post physical fitness test?
a. NO, because it is enough to perform activities only once.
b. NO, it doesn’t help you improve your skills.
c. YES, to assess your progress
d. YES, because it improves your flexibility level.
8. Running activity is an example of activity that enhances ___________.
a. Flexibility
b. Cardio respiratory endurance
c. Strength
d. Body Composition
9. Which of the following activity improves cardio respiratory endurance?
a. Zumba
b. Push Ups
c. Gymnastics
d. Curl Ups
10. Miguel wants to change the ratio of fat and lean on his body, which of the
following component is he trying to address?
a. Flexibility
b. Strength
c. Body Composition
d. Cardio respiratory Endurance

11-15. Direction: Match the items in Column A with Column B. Write your answer on
the space provided.
A B

______1. 3-minute step test a. cardio respiratory

______2. Series of tests b. weight over height
______3. Lungs c. overweight
______4. BMI d. cardio vascular endurance
______5. 25-29.9 e. obese
f. fitness assessment

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 Additional Activities

Activity 1: Please read the questions carefully and answer each one honestly.
Check YES or NO. Write your answer on your activity notebook.

YES NO 1. Has your doctor ever said that you have a heart
condition and that you should only do physical activity
recommended by a doctor?
YES NO 2. Do you feel pain in your chest when you do the
physical activity?
YES NO 3. In the past month, have you had chest pain when
you were not doing physical activity?
YES NO 4. Do you lose your balance because of dizziness or do
you ever lose consciousness?
YES NO 5. Do you have a bone or joint problem (back, knee,
hip, and arm) that could be made worse by a change in
your physical activity?
YES NO 6. Is your doctor currently prescribing drugs (example,
water pills) for your blood pressure or heart condition.
YES NO 7. Do you have a diabetes or thyroid condition?
YES NO 8. Do you know of any other reason why you should
not do physical activity?

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 Answer Key

ASSESSMENT
POST-TEST
1.Muscular endurance
2.Joint 1. A
3.Force 2. C
3. B
4.Muscular strength
4. C
5. Reach 5. C
6. C
POST-TEST 7. C
II. ESSAY (PERSONAL ANSWER) 8. B
9. A
10. C
11. D
12. F
LESSON 2 13. A
14. B
ACTIVITY 1 15. C
1. GRADED BY RUBRICS
2. ESSAY (PERSONAL
ANSWERS)

PRE-TEST
ACTIVITY 1
1.A 6. C
1. BODY COMPOSITION 2. C 7. B
2. MUSCLE ENDURANCE 3. A 8. C
3. MUSCLE STRENGHT 4. B 9. A
4. CARDIO-RESPIRATORY 5. A 10. C
ENDURANCE I.
5. FLEXIBILTY PERSONAL
ANSWER
II.
LESSON 1
12
PERSONAL
ANSWER
References

What is body composition? (2020, March 12). InBody

USA. https://inbodyusa.com/general/what-is-body-composition/

Salyer, J. (n.d.). Muscular endurance exercises: Top 5 workouts.

Healthline. https://www.healthline.com/health/fitness-exercise/muscular-
endurance-exercises

Cardiorespiratory endurance. (2016, May 14). Article

Lists. https://articlelists.com/cardiorespiratory-endurance/

Leg,artwork,arm - Flexibility cartoon Png, transparent Png - kindpng. (n.d.).

KindPNG.com. https://www.kindpng.com/imgv/hoTRh_leg-artwork-arm-flexibility-
cartoon-png-transparent-png/
http://www.state.nj.us/education/frameworks/chpe/chapter8f.pdf 11-28-2012
http://fitness.ygoy.com/2010/05/29/healthttp://www.commonhealth.virginia.gov/dohcuments/hf/AllTogetherNow.pdf-related-
fitness-activities-importanc 11-e28-an-2012d-different -types/ 11-28-2012

http://depedmarikina.ph/resource%20material/DepEd%20Physical%20Fitness%20Test.pdf

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For inquiries or feedback, please write or call:

Department of Education – Division of Lanao del Norte

Office Address: Gov. A. Quibranza Prov’l. Gov’t. Compound,
Pigcarangan, Tubod, Lanao del Norte
Telephone Nos.: (063)227 – 6633, (063)341 – 5109
E-mail Address : lanao.norte@deped.gov.ph

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