GARCIA-HERNANDEZ HIGH SCHOOL

West-Ulbujan, Garcia-Hernandez, Bohol

STRATEGIC INTERVENTION
MATERIAL ( SIM)
in
PHYSICAL EDUCATION 7

Physical fitness and

Physical fitness Components
MA.BERNADETTE A. ABLAO

MAPEH Teacher

CONTENT

Guide Card .......................

Activity Card .......................

Assessment Card .......................

Enrichment card .......................

Reference Card . . . . . . . . . . . . . . . . . . . . . . .

“Those who do not find time for exercise

would have to find time for illness.”
Edward Stanley

Guide Card
This kit contains the following activity:

Learning Competencies:
Undertakes physical activity and physical fitness assessments
(PE7PF-Ia-h23)
Sets goals based on assessment results (PE7PF-Ia24)

Learning Objectives:
 Knowledge: Produce activities that will improve the identified weak
component.
 Skill: Create a physical training goal to improve the weakest
fitness component.
 Attitude: Display cooperation within the group in designing their
training plan.
 Values: Display concern for others in the whole activity.

Learning Content: ( Physical Fitness and Physical Fitness Components)

Guide Card
 Hello Grade 7 students. Welcome to this part
where knowledge will be learned and you will
undergo a series of physical fitness tests in order
to determine your level of fitness and identify
your strength and weaknesses for you to develop
your exercise program. Are you ready?

Guide Card

READ TO UNDERSTAND

PHYSICAL FITNESS is the body’s ability to function effectively

and efficiently without excessive fatigue in work, leisure activities, to meet
emergency situations and to resist diseases from inactive life.
Fitness has a vital role in order to function effectively. Nowadays,
people are becoming conscious about their health. They consider physical
fitness as part of their daily routine to help them accomplish their goals.

PHYSICAL FITNESS TEST refers to the assessment of the fitness

level of an individual conducted twice a year; in the beginning and at the
end of the school year.

What are the different physical fitness components?

A. HEALTH-RELATED PHYSICAL FITNESS (HRPF) consists of

those specific components that have a relationship with good health,
or a lower risk of illness, particularly hypokinetic diseases and
conditions.
 Flexibility- the ability of the muscles to move joints with ease
beyond the normal range of motion without strain and injury.
 Muscular Strength - the ability of the muscle to exert or produce
force.
 Muscular Endurance – the ability of the muscle group to maintain a
continuous contraction or repetition over a period of time.
 Cardio-respiratory Endurance- the ability of the lungs, heart and
vessels to deliver adequate amount of oxygen to the cells to meet the
demands of sustained physical activity.
Guide Card

READ TO UNDERSTAND

A. SKILL-RELATED COMPONENTS (SRPF) consist of components that have a

relationship with learning motor skills quickly and the ability to achieve a high
level of performance in sports.
 Coordination- the quick linking and transmitting of messages from the central
nervous system to the different parts of the body.
 Speed- the ability to perform a movement or cover the distance in a short period of
time.
 Power- the ability to release maximum force very quickly.
 Reaction time- the ability to react and make decisions quickly in response to
simple stimuli.
 Balance- the ability to maintain stability while in a static position
 Agility- the ability to move and change direction quickly.

Are you ready for the next

activity?

Activity Card
Card

Activity 1
Ready Set Stretch

In this activity, you will experience how to create your own warm-up exercises.

Instruction: Perform the warm-up exercises.

Activity Card

Activity 2
Think and Share
Analyze the pictures below and identify which fitness component each
picture belongs.

1. ___________________ 2. ______________________
3. _____________________
 4. ______________________ 5. ____________________

Activity Card

Activity 3
Bring it Down

In this activity, you will execute and perform the different PHYSCAL
FITNESS TESTS that may increase your cardiovascular enducance, muscular
strenght and flexibility. Ask somebody to be your partner in doing the activity.
Dont forget to do warm-up exercises before doing the tests. God luck and be
healthy.

A. CARDIOVASCULAR ENDURANCE: 3- MINUTE STEP TEST

Heart Rate per Minute

Before the Activity (bpm) After the Activity (bpm)

Procedure:
1. Step up on the bench using your right foot first, then your left.
2. Step down the bench starting with the right foot, then the left.
3. Step up and down at 24 cycles (up-up-down-down) per minute for 3 minutes. (metronome
setting at 96)
4. Immediately after 3 minutes, sit down.
5. After 5 seconds, take your heart/pulse rate for 60 seconds. This will be your score in beats
per minute (bpm).
6. Check your score against the table above.

Activity Card
 B. STRENGTH
1. PUSH UPS (No. Of Push ups)

Procedure:
a. Lie face down on the mat in standard push-up position: palms on the mat under the
shoulders, fingers pointing forward, and legs straight, parallel, and slightly apart, with the
toes supporting the feet.
For Boys: Straighten the arms, keeping the back and knees straight. Lower the arms
until there is a 90-degree angle at the elbows (upper arms are parallel to the floor).
For Girls: With knees touching the mat, straighten the arms, keeping the back
straight. Lower the arms until there is a 90-degree angle at the elbows (upper arms are
parallel to the floor).
b. Perform as many repetitions as possible, maintaining a cadence of 20 push-ups per minute
(2 seconds going down and 1 second going up).

Activity Card

C. FLEXIBILITY
Zipper Test
Overlap/ Gap (Centimeters)

Right Arm Left Arm

Procedure:
a. Stand erect.
b. To test the right shoulder, raise your right arm, bend your elbow, and reach down across
your back as far as possible.
c. At the same time, extend your left arm down and behind your back, bend your elbow up
across your back, and try to cross your fingers over those of your right hand.
d. Reach with the right hand over the right shoulder and down the back as if to pull a zipper
or scratch between the shoulder blades.
e. To test the left shoulder, repeat steps a to d with the left hand over the left shoulder.

Assessment
Card

Great job! You Did it!

How do you feel while

performing the activity?

Activity 1
Incredible You
Read and answer the following:
1. Hannah works in 8-story building as company manager. One time, there was an electrical
interruption in the building that left her with no choice but to use the stairs. When she reached the
8th floor, Hannah was already exhausted. What do you think is the component Hannah needs to
develop? How can she achieve it?
Answer:________________________________________________________________________
_______________________________________________________________________________
_______________
2. Joanne had to carry 4 bags of groceries going home. The following day Joanne felt pain and
soreness in her arms. What do you think is/are the component/s Joanne should develop and what
are the ways in achieving it?
Answer:________________________________________________________________________
_________________________________________________________
3. During the warm-up exercise in P.E. class, Barbara felt difficult in bending her body and she even
cannot reach the ground with her hands. What particular component Barbara needs to develop and
what simple activities can you suggest helping her improve her weakness.
Answer:________________________________________________________________________
_______________________________________________________________________________
________________________________
 Assessment
Card

Directions: Read the questions below and write the letter of your
answer.

1. It is the ability of the body to function effectively and efficiently without excessive
fatigue.
A. Exercise B. Health-Related C. Physical Fitness D. Skill-Related
2. Body Mass Index determines the total body mass through height and ___________.
A. arm span B. fitness C. sitting height D. weight
3. Which is NOT a health-related physical fitness component?
A. Endurance C. Strength
B. Flexibility D. Reaction time
4. Which of the following is NOT a skill-related physical fitness component?
A. Agility C. Body Composition
B. Balance D. Coordination
5. It is the ability of the lungs, heart and vessels to deliver adequate amount of oxygen to
the cells to meet the demands of sustained physical activity.
A. Muscular endurance C. Body Composition
B. Flexibility D. Cardiovascular Endurance

Enrichment
Card
 Activity 1
Ready Set Goals
In this activity, you will set your goals based on the results of your
physical fitness test results.
Instruction: Complete the table below based on you Physical Fitness Assessment
result.
Create a physical training goal to improve your weakest fitness
component.

Weakest Component Goal Activities to achieve your

goal

Ex. Cardiorespiratory Increase cardiorespiratory Jog in place

endurance endurance Step-up

APPENDIX

Reference
Card

Books:
Lagyap, Cloyd M., et al, Physical Education and Health- Grade 7 Learner’s
Material, First Edition, 2017