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Physical Education
Quarter 1 - Module 1:
Physical Activity and Physical Fitness
Assessments
Physical Education– Grade 9
Alternative Delivery Mode
Quarter 1 – Module 1: Physical Activity and Physical Fitness Assessments
First Edition, 2020
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Physical Education
Quarter 1- Module 1:
Good day, dear parents, guardians, or elder siblings! My heart is delighted for you
to have shown your willingness to embrace the new normal by letting your child continue
his or her education despite the threat of the COVID-19 pandemic. And now, I would like
to welcome you to this Alternative Delivery Mode (ADM), which is believed to be the best
option for learning in this current situation. Also, I would like to inform you that anyone of
you can help us bring about the delivery of this learning material to your child. So, at this
point, before you facilitate let me ask you with a grateful heart to perform the following
tasks before you let your son or daughter, niece or nephew, or foster child to start working
on this learning material.
These are as follows:
a. Please orient the learner and support the parents, elder siblings, etc. on how to use
the module.
b. Remind the learner to use activity notebook or separate sheets of paper in
answering the pretest, self-exercises and the posttest.
With your 100% participation and assistance, together we will realize the goals
and objectives of this modality.
ii
This module has parts and icons that you need to know:
iii
This part provides dependent and
independent practices that will further
enhance the learner’s understanding on
What’s More the topic. Correct answers of the activities
can be checked in the key answer at the
last part of the module.
iv
This segment of the module contains the
correct answers of all the given tests.
Answer Key
The advancement brought about by science and technology has made life easier.
Unfortunately, the luxury of just pushing a button or clicking a mouse is leading us to a
sedentary lifestyle.
In order to meet the demands of daily routines and activities, it requires a fitter
and healthier mind and body which can be achieved through active participation in
physical activities like sports officiating.
This module dares to answer this pressing concern as it introduces the learner to
the world of sports officiating; its basics which include both the personal and professional
qualities that an officiating official should possess.
Real life experiences and challenges will be given relative to sports officiating to
help you enhance your fitness, management skills, and positive behavior such as
integrity, teamwork, discipline, sound judgment and impartiality.
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What I Need to Know
LEARNING COMPETENCY:
OBJECTIVE:
What I Know
Task I. PAR-Q (Physical Activity Readiness Questionnaire)
In this activity you will assess yourself if you are ready to participate in physical
activities.
Directions: Read each item carefully. Copy and answer the template below in your
activity notebook.
Questions Yes No
Are you familiar with the different types of bodily
exercises?
Do you feel pain in your chest when you do physical
activity?
In the past month, have you had chest pain when you
were not doing physical activity?
Do you lose your balance because of dizziness or have
you ever lost consciousness?
Do you have a bone or joint problem (for example, back,
knee, hip) that could be made worse by a change in your
physical activity?
Is your doctor currently prescribing drugs for your heart
condition?
Do you know of any other reason why you should not do
physical activity?
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Let’s see what the questionnaire revealed about your fitness:
If you answered YES to any of these questions, talk with your doctor before you
start engaging in physical activity. Tell your doctor about the PAR-Q and which
questions you answered yes.
If you answered NO to all PAR-Q questions, you can take start participating in
physical activity.
Lesson
Physical Activity and Physical Fitness
1 Assessments
What’s In
You will be introduced with several warm-up exercises which you will be
performing before conducting any other physical activity in the course of your lessons in
sports officiating. But before proceeding to the activity, you should obtain first your
PMHR (Personal Maximal Heart Rate) and THR (Target Heart Rate).
Here’s how to compute your THR (Target Heart Rate) at moderate and at vigorous
intensity of physical activity:
Moderate (40 - 55%): 220 – age = ________ Personal Maximum Heart Rate (PMHR)
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MHR x 0.85 = ________ bpm
You should always have a record of your heart rate before and after a physical
activity to keep track of your fitness level. Remember, one of the most efficient ways to
assess your fitness is through your heart rate.
Do these exercises and make sure to perform a full body warm-up properly.
Please note that you should only perform any static or dynamic exercises
that you are familiar with and you can perform properly.
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What is it
Task III. Fitness Assessment
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Body Mass Index
Body composition is the body’s relative amount of fat to fat free mass.
Formula:
Weight(kilograms)
Height (meters)2
Classification
Below 18.5 Underweight
18.5 – 24. 9 Normal
25.0 - 29.9 Overweight
30.0 above Obese
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2. Height (Stature) - is the distance
between the feet on the floor to the
top (vertex) of the head in standing
position.
Equipment: Tape measure laid flat to
a concrete wall. The zero point starts
at the bottom of the floor; L-square
and an even and firm floor and flat
wall.
• Procedure:
For the Test 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.
Make sure that the L-square when
placed on the head of the student is
straight and parallel to the floor.
b. Record the score in meters.
• Scoring – record standing height to
the nearest 0.1
centimeters. (*** 1meter = 100 centimeter)
Zipper Test
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your fingers over those of your right hand as if to pull a zipper or scratch between the
shoulder blades.
c. To test the left shoulder, repeat procedures a and b with the left hand over the left
shoulder.
• For the Partner:
a. Observe whether the fingers touched or overlapped each other, if not, measure the
gap between the middle fingers of both hands.
b. Record the distance in centimeter
• Scoring – record zipper test to the nearest 0.1 centimeter.
Points Standard
0 Did not touch the finger
1 Just touch fingertips
2 Fingers overlapped by 1-2 cm.
3 Fingers overlapped by 3-4 cm.
4 Fingers overlapped by 5-7 cm
5 Fingers overlapped by 8cm and more
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3 – Minute Step Test
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Push-Up
Basic Plank
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touching together.
c. Support weight on forearms and toes; make sure
that your back is flat. Head, neck and spine are in a
straight line.
d. Keep abdominals engaged/contracted; do not let
stomach drop or allow hips to rise.
• For the Partner:
a. Ensure the availability of a mat/smooth flooring or
anything that can protect the forearms.
b. Give the signal “Start/Go” and start/press the time
piece.
c. Make sure that the back of the head, neck, spine
and ankles are in a straight line.
d. Stop the time when the performer can no longer
hold the required position, or when the performer has
held the position for at least 90 seconds. Holding the
plank position beyond 90 seconds is considered
unnecessary. (90 sec. – maximum time)
• Scoring – record the time in the nearest sec./min.
40-meter sprint
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Standing Long Jump
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in different directions quickly.
Equipment: Tape measure, stopwatch, chalk or
masking tape (1-inch width)
Hexagon Size: length – 24 inches (60.5 cm)
each angle – 120 degrees
Option: (16 inches – Elem. / 20 inches – Sec.)
Procedure
• For the Performer:
a. Stand with both feet together inside the
hexagon
facing the marked starting inside. (facing 1
direction)
b. At the signal “Go” using the ball of the feet with
arms bent in front, jump clockwise over the line,
then
back over the same line inside the hexagon.
Continue
the patter with all the sides of the hexagon.
c. Rest for one (1) minute.
d. Repeat the test counterclockwise.
• For the Partner:
a. Start the time at the signal go and stop once
the
performer reached the side before the side where
he/she started.
b. Record the time of each revolution.
c. Restart the test if the performer jumps on the
wrong side or steps on the line.
• Scoring – add the time of the two revolutions
and
divide by 2 to get the average. Record the time in
the nearest minutes and seconds.
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Juggling
Basic Plank
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comfortably.
What’s More
Directions: Copy the template and accomplish it in your activity notebook.
Refer to the following tables of targets according to your age and gender for the
interpretation of your scores:
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PERFORMANCE TARGETS FOR BOYS
Refer to the following tables of targets according to your age and gender for the
interpretation of your scores:
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PERFORMANCE TARGETS FOR GIRLS
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What can I do
Activity:
Assessment
Direction: Read each item carefully and write your answers in your PE activity
notebook. Choose the letter that corresponds to your answer.
1. What is the performance target of a boy according to the DepEd Physical Fitness
Test Manual when he is in the age of 15 and is performing a standing long jump?
a. 120 cm b. 205 cm
c. 235 cm d. 205 m
2. Which of the following statement is not ideal to develop fitness for sports officiating?
a. Disregard the needs of others in a real life and meaningful way of developing
fitness for sports officiating.
b. You should always have a record of your heart rate before and after a physical
activity to keep track of your fitness level.
c. Camaraderie in working with others is important in motivating an individual
goal of fitness.
d. Develop your fitness gradually instead of being abrupt or sudden in
participating to some physical activities.
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3. What is your Target Heart Rate (THR) if your age is 15 and you want to achieve 60%
intensity (Vigorous) in your physical activity?
a. 125 bpm b. 220 bpm
c. 300 bpm d. 123 bpm
10. The amount of times your hearts beats per minute is known as what?
a. THR c. HR
b. MHR d. RHR
11. The heart rate that falls into 70% and 85% 0f your PMHR is what?
a. RHR c. MHR
b. HR d. THR
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13. Which of the following below would best test cardiovascular endurance?
a. Sits and reach c. Hexagon Agility
b. 3-minute step test d. push ups
14. The ability of the muscles to move in different directions quickly using a combination
of balance, coordination, speed, strength and endurance.
a. Agility c. strength
b. Power d. flexibility
15. Which of the activities below would best test muscular strength in the legs?
a. Zipper test c. Standing long jump
b. 40-meter sprint c. stick drop test
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PAR-Q
Assessment
Answer may vary
1.c
2.a Warm-up Exercises
3.d
4.b Answer may vary
5. a
PPf Score Card
6.a
7. d
Answer may vary
8. c
9. d What I Have Learned
10. c
11. d Answer may vary
12. a
13.b What Can I Do
14.a
15. c Answer may vary
Answer key
References
Doria, Jose P.; Gonzales, Madonna C.; Sedilla, Lawrence Jay; Cadulang, Janeth;
Mabiling, Raffy; Yap, Johannsen and De la Torre, Jorie; Physical Education
and Health-Grade 9, First Edition 2014 Reprint 2016-2017
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