Physical Education and Health 2

Module 2
Target
Assessment will help determine your level of readiness and level of
engagement in physical activities.
After going through this module, you are expected to:
1. Self-assess health-related fitness (HRF) status, barriers to physical
activity assessment participation, and one’s diet.
(PEH11FH-11g-i-6)
Pre-Test
Directions: Identify what Health-Related Fitness (HRF) component is best used in
each of the following physical activities given below. Write your answers on the line
provided before each number. (C – Cardiovascular Fitness; M – Muscular Strength
and Endurance; F – Flexibility; B – Body Composition)

1. 10 times push-ups 9. Standing toe touch

2. 1-kilometer run 10. 3-minute step test
3. Carrying two pales of water 11. Carrying ½ sack of rice
4. 30x sit-ups 12. Sit and reach
5. 5 minutes planking 13. Zipper test
6. Basketball chest pass 14. Bending backwards
7. 50x jumping jacks 15. Pull-ups
8. Jogging for 30 minutes

Jumpstart
Activity 1. CROSSWORD PUZZLE: Fill in the crossword puzzle with the words pertaining to the sentences below
that are connected with health- related fitness. Match the number of the sentence to the boxes placed across or down the
grid. If filled out correctly, the words will fit neatly into the puzzle.

Across
1 It is the ability of the heart, lungs, and blood vessels to deliver oxygen to working
muscles and tissues, as well as the ability of those muscles and tissues to utilize
the oxygen.
3 It is the body’s relative amount of fat to fat-free mass.
5 It is the ability of the joints and muscles to move through their full range of
motion.
Down
2 It is the ability of a particular muscle or group of muscles to exert full force.
4 It is the ability of the muscles to perform physical activities repeatedly without
getting tired easily.

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Discover
A. Components of Health-Related Fitness (HRF)

Health-related fitness components are composed of cardiovascular endurance,

muscular strength, muscular endurance, flexibility, and body composition. These
components promote health and prevent diseases.

❖ Cardiovascular Endurance – it is the ability of the heart, blood vessels, and lungs
to produce oxygen to the functioning muscles during dynamic physical
activity.
It is the most important component of the HRF because it helps the
body to fight various diseases like high blood pressure, coronary heart
disease, obesity, stroke, and stress.

There are some ways to assess cardiovascular endurance. These are:

✓ 1-kilometer run ✓ Jogging

✓ Swimming ✓ Aerobics
✓ Biking ✓ 3-minute step
✓ Dancing Zumba test
✓ Playing sports
❖ Muscular Strength – the ability of a particular muscle or group of muscles to
exert full force. It is often measured by how much weight a person can lift or
push.
Examples of physical activities to assess muscular strength:

✓ Lifting weights ✓ Pull-ups

✓ Climbing stairs ✓ squats
✓ Push-ups
✓ Sit-ups
❖ Muscular Endurance – it is the ability of the muscles to perform physical activities
repeatedly without getting tired easily.

The following are the examples of physical activities to assess

muscular endurance:

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 ✓ Push-ups ✓ Body weight
squats
✓ Pull-ups
✓ planking
✓ Squats
✓ Sit-ups
❖ Flexibility – the ability to move the joints through their full range of motion.
The sit-and-reach test is a good measure of flexibility that usually expresses
how far a joint can be moved or the degrees through which a joint can be
moved.
Other physical activities to assess flexibility include:
✓ Sit and reach
✓ Zipper test
✓ Toe touches
✓ Bending
✓ Lunges
❖ Body Composition – refers to the makeup of the body in terms of lean mass
(muscle, bone, vital tissue, and organs) and fat mass. To assess your body
composition, the Body Mass Index (BMI) is used by getting the ratio of your
weight to your height.
• Formula for Computing BMI
Weight (in Kilograms)
Height (in Meters)²
• Example: 50 kg._ = 50 kg. = 22.22 kg/m² (Normal Weight)
(1.50m)² 2.25 m²

BMI CLASSIFICATION
Below 18.5 Underweight
18.5 – 24.9 Normal Weight
25.0 – 29.9 Overweight
30.0 Obese

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❖ Social Influence
• Explain your interest in physical activity to classmates, friends, and
family and ask for their support for your efforts.
• Plan social activities with your classmates, friends, and family.
• Make friends with people with the same interest as yours. Join a
fitness group or a sports club.
❖ Lack of Energy
• Schedule physical activity for times in the day or week when you feel
energetic.
• Convince yourself that if you give it a chance, it will increase your
energy level.
❖ Fear of Injury
• Learn to execute proper warm-up and cool-down exercises.
• Learn how to exercise appropriately to your age, fitness level, skill
level, and health status.
• Join fitness or sports activities where you will learn the needed skills.
❖ Lack of Motivation
• Plan ahead. Make physical activity part of your daily and weekly
schedule.
• Encourage classmates and friends to exercise with you on a regular
basis.
• Join any fitness groups or sports clubs.
❖ Lack of Skill
• Exercise with classmates and friends with the same skill level as you
are.
• Find someone who is willing to teach you.

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Explore
Activity 1. ACTIVE OR NOT?
Direction: Complete the questionnaire and then answer the questions in the
results section.
1. Which of the following leisure activities do you enjoy on a regular basis?
Check all that apply.
video games watching TV
camping volleyball
basketball hiking
reading badminton
fishing dancing
2. How would you describe your regular leisure activities base on your choices?
slight active
moderate active
very active

3. Which of the following physical activities do you enjoy on a regular basis?

Check all that apply.
jogging/running gardening
dancing Zumba washing clothes
biking fetching water
hiking farm activities
4. How often do you do physical activities?
seldom
occasionally
daily

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Deepen
Activity 1. FIGHT FOR FITNESS
Direction: Assess your fitness level for each health-related fitness component
based on the “Performance Targets” (figures 2 and 3) and follow the indicated
procedure correctly. Record the results in your Physical Fitness Card; refer to figure
CARDIOVASCULAR ENDURANCE
• 3-minute Step Test
✓ Equipment:
1. Step
Height of step:
- 12 inches
2. Stopwatch
3. Drum, clapper, or any similar device
✓ Procedure:
➢ For the Performer:
a. Position at least one foot away from the step or bench.
b. At the signal “Go,” step up and down the step/bench for 3 minutes at a rate of 24
steps per minute. One step consists of 4 beats – that is, up with the left foot
(count 1), up with the right foot (ct. 2), down with the left foot (ct. 3), down with
the right foot (ct. 4).
c. Immediately after the exercise, locate your pulse and wait for the signal to start
the counting.
d. Don’t talk while taking the pulse beat.
e. Count the pulse beat for 10 seconds. Multiply it by 6.
➢ For the Partner:
a. As the performer assumes the position in front of the step, signal “Ready” and
“Go” start the stopwatch for the 3-minute step test.
b. After the test, allow the performer to locate his/her pulse in 5 seconds.
c. Give the signal to count the pulse beat.
d. Let the performer count his/her pulse beat for 10 seconds and multiply it by 6.
✓ Scoring – record the 60-second heart rate after the activity
FLEXIBILITY
• Zipper Test
✓ Purpose – to test the flexibility of the shoulder girdle.
✓ Equipment – ruler
✓ Procedure:
➢ For the Performer:

❖ BODY COMPOSITION
1. Weight – the heaviness or lightness of a person.
Equipment: weighing or bathroom scale calibrated properly
Procedure:
a. Before the start of weighing, adjust the scale to zero point.
b. Record the score in kilograms.
Scoring: record body mass to the nearest 0.5 kilograms
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2. Height – the distance between the feet on the floor to the top of the head in standing
position.
Equipment:
a. Tape measure laid flat to a concrete wall. The zero point starts at the bottom of
the floor
b. L-square
c. An even and firm floor and flat wall
Procedure:
For the Performer:
a. Stand erect on bare feet with heels, buttocks, and shoulders pressed
against the wall where the tape measure is attached.
For the Partner:
a. Place the L-square against the wall with the base at the top of the head of the
person being tested. Ensure that the L-square, when placed on the head of
the performer, is straight and parallel to the floor.
b. Record the score in meters.
Scoring – record standing height to the nearest 0.1 centimeter
❖ MUSCULAR STRENGTH AND MUSCULAR ENDURANCE
➢ Push-up
✓ Equipment – flat floor, exercise mats, or any clean mat
✓ Procedure
For the Performer:
a. Lie down on the mat; face down in standard push-up position: palms on the mat
about shoulder-width, fingers pointing forward, and legs straight, parallel, and
slightly apart, with the toes supporting the feet.
b. FOR BOYS: Straighten the arms, keeping the back and knees straight, then lower
the arms until there is a 90-degree angle at the elbows (upper arms are parallel to
the floor).
FOR GIRLS: With knees in contact with the floor, straightens the arms, keeping
the back straight, then lowers the arms until there is a 90-degree angle at the
elbows (upper arms are parallel to the floor).
c. Perform as many repetitions as possible, maintaining a cadence of 20 push-
ups per minute. (2 seconds going down and 1 second going up)
For the Partner:
a. As the performer assumes the push-up position, start counting as the performer
lowers his/her body until he/she reaches a 90-degree angle at the elbow.
b. Make sure that the performer executes the push-ups in the correct form.
c. The test is terminated when the performer can no longer execute the push-ups in
the correct form, is in pain, voluntarily stops, or cadence is broken.
✓ Scoring – record the number of push-ups made.
➢ Partial Curl-ups
✓ Equipment – flat floor, exercise mats, or any clean mat
✓ Procedure:
a. Keep your back flat on the floor. Bend knees, feet apart but not too wide. Your
partner will hold your feet to keep the heels 6 inches from the buttocks.
b. Starting position: hold the knees with both hands with elbows straight.
c. At the “go” signal, you start lowering your body until such time that the tip of
your middle finger is one inch from the top of your knees.
d. Go back to the starting position. Repeat the whole sequence as many times as you
can properly and accurately.
e. To complete one curl-up, you can count “one thousand and one, one thousand
and two” in going down and in going up without a gap.
f. Stop counting when a performer rests by holding his/her knees or laying on
his/her back on the floor.
✓ Scoring – record the number of curl-ups completed.

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Figure 1
PHYSICAL FITNESS TEST SCORECARD
Health-Related Fitness

NAME: GENDER: AGE:

Body Composition: BMI
Height (meters) Weight (kilograms) BMI Classification

Cardiovascular Endurance: 3-minute Step Test

Heart Rate per minute

Before the Physical After the Physical Remarks

Activity Activity AT – Above Target
BT – Below Target

Muscular Strength and Muscular Endurance

Number of Remarks AT Number of Remarks AT
Push-ups – Above Target BT Curl-ups – Above Target BT
– Below Target – Below Target

Flexibility
Zipper Test: overlap/gap (centimeters)
Right Left

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Gauge
I. Directions: Identify what Health-Related Fitness (HRF) component is best
used in each of the following physical activities given below. Choose your
answer inside the box. Write the LETTER of your answer on the space
before the number.
A. Body Composition
B. Flexibility
C. Muscular Strength and Endurance
D. Cardiovascular Endurance

1. Push-up
2. 1-kilometer run
3. Sit and reach
4. Curl-ups
5. Planking
6. 3-minute step test
7. Zipper test
8. Body mass index
9. Knee push-ups
10. Toe touches

II. Matching Type.

Direction: Match column A with column B. Write the LETTER of your
answer on the space before the number.
A B

1. The ability of the muscle to exert effort A. Body composition

2. The ability to move the joints through B. Muscular Strength

their full range of motion.
3. It is the body’s relative amount of C. Muscular Endurance
fat to fat-free mass.
4. It is the ability of the muscles to D. Cardiovascular Endurance
perform physical activities repeatedly without E. Flexibility
getting tired easily.

5. It is the ability of the heart, lungs

and blood vessels to deliver oxygen to working
muscles and tissues, as well as the ability of
those muscles and tissues to utilize the oxygen.

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Answer Key
Pre-test
1. muscular strength

2. cardiovascular endurance

3. muscular strength

4. muscular endurance

5. muscular endurance

6. muscular strength

7. cardiovascular endurance

8. cardiovascular endurance

9. flexibility

10. cardiovascular endurance

11. muscular strength

12. flexibility

13. flexibility

14. flexibility

15. muscular endurance

Jumpstart
I. 1. CARDIOVASCULAR ENDURANCE
2. MUSCULAR STRENGTH
3. BODY COMPOSITION
4. MUSCULAR ENDURANCE
5. FLEXIBILITY

II. Answer may vary