7 MAPEH MODULE

GRADE

QUARTER 1 – MODULE 4: FITNESS

NAME: ___________________________________________________
GRADE & SECTION: ________________ DATE: _______________
OBJECTIVE DEFINING PHYSICAL FITNESS

In this module, you will be able Physical fitness – is a set of abilities needed to perform physical activity.
to: Physical Activity- any bodily movement produced by the contraction of muscles.

COMPONENTS OF PHYSICAL FITNESS

1. Define physical fitness and 1.Health Related components: Those factors that are related to how well the
the three (3) systems of your body work. It refer to the body condition
major components that a.Cardiovascular Fitness/ Endurance: The ability of the circulatory system
constitute it. (heart and blood vessels) to supply oxygen to working muscles during exercise.
b.Body Composition: The relative percentage of body fat compared to lean
2. Enumerate and define the body mass (muscle, bone, water,etc)
different c.Flexibility: ability of the joints in the body to move to their full range of motion.
parameters that constitute each d.Muscular strength: The amount of force that can be produced by a single
component. contraction of a muscle
3. Relate each fitness e.Muscular endurance: The ability of a muscle group to continue muscle
parameter: movement over a length of time
cardiorespiratory endurance,
2.Skill Related Components: Those aspects of fitness which form the basis for
muscle
successful sport or activity participation. It refer to body performance.
strength and endurance, a.Speed: The ability to cover a distance in a short period of time
flexibility and b.Agility: The ability of the body to change position and direction quickly
body composition, to health c.Balance: The ability to maintain an upright posture or equilibrium while still or
risks moving
associated with a sedentary d.Coordination: ability to use the senses together.
lifestyle. e.Reaction Time: Amount of time it takes to get moving.
f.Power: The product of strength and speed
Compare the two pictures, 3.Physiological fitness includes non-performance components of physical fitness
how can you describe them? that relate to biological systems that are influenced by one's level of habitual
physical activity.

a.METABOLIC FITNESS - The state of metabolic systems and variables

Physically fit means to be in a
state of health and well-being
and physically unfit is the
reverse of it.
predictive of the risk for diabetes and cardiovascular disease.
b.MORPHOLOGICAL FITNESS A non-performance component of physical
fitness related to body composition factors such as body circumferences, body fat
content and regional body fat distribution.
c.BONE INTEGRITY (Bone Strength) A non-performance component of fitness
related to bone mineral density. Bone integrity is related to habitual physical
activity.
Physical fitness is generally achieved through correct nutrition, exercise,
hygiene and rest.
Exercise- Type of physical activity carried out to sustain or improve health and
fitness. What are the importance/ benefits of exercise? Increased Energy By
working out on a regular basis, your body becomes more efficient at burning
calories. This gives you more energy throughout the day. Increased Metabolism
Increased physical activity through working out leads to more muscle mass,
which in itself leads to a higher metabolism. As per some studies, every extra
pound of muscle allows you to burn anywhere from 50- 100 calories when at rest.
Improved Muscle Tone Physical activity, especially weight training allows you to
change the shape of your body. Since muscle is denser than fat, one can get
bigger or smaller by gaining more muscle mass. Better Health
 Increased exercising leads to a strengthening of the
immune system; which means that one is less likely to
get sick when exercising the right amount. On the other
hand, over exercising can weaken your immune system
and make you sick. Stress Reduction Stress levels are
reduced extensively by regular work outs. They allow the
individual to take their mind off the daily grind and use
pent up energies for productive purposes
. R.I.C.E method
 Rest the injured part, especially for the first 24 to 48
hours after the injury – this is the most critical time of
treatment. Avoid any activity that causes pain or makes
it worse. Use crutches if the leg, foot or ankle is injured.
Support an injured wrist, arm or shoulder with a sling.
Tape an injured toe or finger to its healthy neighbour.
 Ice is an excellent anti-inflammatory and reduces
swelling and pain. Apply an ice pack or cold compress
for 10 to 15 minutes as soon as possible after an injury.
Repeat each hour for the first 3 or 4 hours, then 4 times
a day for the next 2 to 3 days. Protect your skin with a
thin cloth. If ice packs are not available, a packet of
frozen vegetables in a cloth will do.
 Compression also reduces swelling. Use elastic
bandages for at least 2 days. Check that the bandage is
snug, but not too tight. Take the bandage off at night.
 Elevation drains fluids from injured tissues. Elevate the
injured area whenever you are sitting or lying down. Try
to keep the injured area at or above the level of the
heart.
Improved Self-Esteem When following an exercise
regimen for a regular basis, you bring about greater self
esteem through the results and accomplishment
achieved. Normal Pulse Rate Pulse indicates the rate at
which your heart is beating; so normal pulse rate
implies that your heart is functioning properly, which is
a sign of good health.
Heart rate is a very important measurement in many
fitness tests and in exercise science research
Heart rate- refers to the speed of the heartbeat,
specifically the number of heartbeats per unit of time.
The heart rate is typically expressed as beats per minute
(bpm)..
The normal heart rate ranges from 60–100 bpm.
Bradycardia
Bradycardia refers to a slow heart rate, defined as
below 60 bpm
Tachycardia refers to a fast heart rate, defined as above
100 bpm
When the heart rate is not regular in a regular pattern,
this is referred to as an arrhythmia. These abnormalities
of heart rate sometimes, but not always, indicate
disease.
FINDING MY PULSE
Heart rate is measured by finding the pulse of the heart.
This pulse rate can be found at any point on the body
where the artery's pulsation is transmitted to the surface.
Two Most Common Location of Pulse
Carotid pulse-the pulse of the carotid artery, palpated
by gently pressing a finger in the area between the
larynx and the sternocleidomastoid muscle in the neck.
Radial pulse-the pulse of the radial artery palpated at
thewrist
When the heart beats, arteries pulse at the same time.
Some of these arteries like the radial and carotid arteries
can be felt easily, while others are too deep in the body
to be accessed.
ACTIVITY 1: RAISING MY HEART RATE
Perform several task and record your heart rate. Answer
the ff.
1.Resting heart Rate (1 min) ______bpm
2.Jogging in place (20 sec) ______bpm
3.Jum[ping Jacks (20 times) ______bpm
4.Step-ups (20 sec) ______bpm
5.Partner Tag (1 min ) ______bpm
6.Crab Walk ( 5 meters) ______bpm
PAR-Q (Physical Activity Readiness
Questionnaire)
Name:
Questions
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?
2. Do you feel pain in your chest when you do
physical activity?
3. In the past month, have you had chest pain
when you were not doing physical activity?
4. Do you lose your balance because of
dizziness or have you ever lost
consciousness?
5. 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?
6. Is your doctor currently prescribing drugs for
your heart condition?
7. Do you know of any other reason why you
should not do physical activity?
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)
MHR x 0.4 = ________ bpm
MHR x 0.55 = ________ bpm
 Vigorous (60 - 85%): MHR x 0.6 = ________ bpm
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
Static Stretching Exercises Dynamic Stretching Exercises
Neck Stretches Jogging
Shoulder Curls High Knees
Arm Stretches Butt Kicks
Trunk Stretches Side Shuffles
Toe Touch Back Pedals
Lunges Cariocas
Squats Jumping Jacks

Copy the template and accomplish it in your activity notebook

PERFORMANCE Standing Partial Chair Push- 50 m. Sprint Shuttle Run Sit and Reach 3 min. Step
TARGETS FOR Long Curl- Ups (sec.) (sec.) (cm.) Test
BOYS DepED Jump Ups (Pulse Rate in
Physical Fitness Test (cm.) 10 sec. X 6)
Manual AGE
15 205 38 21 7.5 10.9 55 107
16 215 42 22 7.3 10.8 56 105
17 222 45 23 7.0 10.7 64 102
18 230 47 24 6.8 10.4 69 99
19 235 49 25 6.6 10.2 70 98
20 240 51 26 6.5 10.0 72 96

PERFORMANCE Standing Partial Chair Push- 50 m. Sprint Shuttle Run Sit and Reach 3 min. Step
TARGETS FOR Long Curl- Ups (sec.) (sec.) (cm.) Test (Pulse
GIRLS DepED Jump Ups Rate in 10
Physical Fitness Test (cm.) sec. X 6)
Manual AGE
15 170 23 12 8.5 12.0 58 103
16 172 24 13 8.5 11.8 63 101
17 175 25 14 8.2 11.5 68 100
18 180 26 14 8.2 11.3 72 98

Name:
Age: Sex:
THR:_____________ (Moderate Activity) THR:______________(Vigorous Activity)
Weight: Height:
Classification:
Physical Fitness Components and Score Remarks (AB-Above Target/BT-
Tests Below Target)
1. ___________________(Lower back and hamstring flexibility) __________ inches
2.____________________ (Shoulder and upper back flexibility) __________ inches
3. ____________________(Upper body strength) __________
4. ____________________ (Abdominal strength) __________
5. Shuttle Run ____________________ __________ seconds
6. 50m Sprint _____________________ __________ seconds
7. Body composition (weight/height2) __________ (kg/m2)
8. _________________ __________ (bpm)
● 3-minute step test

Prepared by:

RONALYN P. RUIZ
Teacher I

Checked by:

GEORGE MARVIN B. INDON, ED.D

Principal III