8

Physical Education
Quarter 1 – Module 1:
Exercise Programs
Physical Education – Grade 8
Quarter 1 – Module 1: Exercise Programs
First Edition, 2020

Republic Act 8293, section 176 states that: No copyright shall subsist in any work of
the Government of the Philippines. However, prior approval of the government agency or office
wherein the work is created shall be necessary for exploitation of such work for profit. Such
agency or office may, among other things, impose as a condition the payment of royalties.

Borrowed materials (i.e., songs, stories, poems, pictures, photos, brand names,
trademarks, etc.) included in this module are owned by their respective copyright holders.
Every effort has been exerted to locate and seek permission to use these materials from their
respective copyright owners. The publisher and authors do not represent nor claim ownership
over them.

Published by the Department of Education – Region XI

Development Team of the Module

Writers: John Rey S. Dalman

Editors:
Reviewers:
Illustrator:
Layout Artist:
Template Developer: Neil Edward D. Diaz
Management Team: Reynaldo M. Guillena
Jinky B. Firman
Marilyn V. Deduyo
Alma C. Cifra
Aris B. Juanillo
Elsie E. Gagabe

Printed in the Philippines by ________________________

Department of Education – Davao City Division

Office Address : DepEd Davao City Division, E. Quirino Ave.,

Davao City, Davao del Sur, Philippines
Telefax : (082) 224 0100
E-mail Address : info@deped-davaocity.ph
 8

Physical Education
Quarter 1 – Module 1:
Exercise Programs
Introductory Message
For the facilitator:
As a facilitator, you are expected to orient the learners on how to
use this module. You also need to keep track of the learners' progress
while allowing them to manage their own learning at home.
Furthermore, you are expected to encourage and assist the learners as
they do the tasks included in the module.

For the learner:

As a learner, you must learn to become responsible of your own
learning. Take time to read, understand, and perform the different
activities in the module.
As you go through the different activities of this module be
reminded of the following:
1. Use the module with care. Do not put unnecessary mark/s on any
part of the module. Use a separate sheet of paper in answering the
exercises.
2. Don’t forget to answer Let Us Try before moving on to the other
activities.
3. Read the instructions carefully before doing each task.
4. Observe honesty and integrity in doing the tasks and checking
your answers.
5. Finish the task at hand before proceeding to the next.
6. Return this module to your teacher/facilitator once you are done.
If you encounter any difficulty in answering the tasks in this
module, do not hesitate to consult your teacher or facilitator. Always
bear in mind that you are not alone. We hope that through this material,
you will experience meaningful learning and gain deep understanding
of the relevant competencies. You can do it!

2
 Let Us Learn
Before we start, I would like to know how far you know about
Exercise programs. Specifically, it seeks to achieve the learning
competency Undertakes physical activity and physical fitness assessments;
PE8PF-Ia-h-23

And we will focus our learning objectives with:

1. define physical fitness

2. identify the two major components of physical fitness
3. set goals based on assessment results

Are you ready? Let’s do this. Now, let us start learning about this
module. See you and good luck!

Let Us Try
KNOW THY COMPONENTS

Materials: Paper & Pen

Instruction: Physical Fitness is divided into two components, the Health and Skill-

related components. In this activity, you are asked to segregate the following words

below according to their respective components. Write your answer inside the box.

Agility Flexibility Coordination Power

Muscular Strength & Endurance Cardiovascular Fitness

Balance Reaction Time Body Speed

Composition

1
 FITNESS

Health Related Skill Related

Components Components

Guide Questions:

1. Describe the difference between health-related and skill-related

components.

_____________________________________________________________________

_____________________________________________________________________

2. How do these components will help you in achieving life-long fitness?

______________________________________________________________

______________________________________________________________

Let Us Study

Components of Health-related fitness

The concept of physical fitness is as old as humankind, and its idea is

considered as necessary element in everyday life. Throughout the history of man,

people were mainly dependent upon their strength, vigor, and vitality for physical

survival. Fitness is defined as a condition in which an individual has enough energy

to avoid fatigue and enjoy life.

2
 Health-related components focus on factors that promote optimum health and

prevent the onset of disease and problems associated with an activity. The four

components are described as follows:

1. Cardiovascular fitness is the ability to the heart (cardio) and circulatory

system (vascular) to supply oxygen to muscles for an extended period of time.

1 km. run or some other type of continuous fitness activity is used to assess

cardiovascular fitness.

2. Muscular strength and endurance is the muscle’s ability to produce effort or

perform work. Muscular strength refers to the maximum amount of force a

muscle can exert against and opposing force. Fitness testing usually consists

of a one-time maximum lift using weights. On the other hand, Muscular

endurance refers to the ability of the muscle to work over an extended period

of time without fatigue. Push-up is used in testing the muscular endurance.

3. Flexibility is the ability to move a body part through a full range of motion

(ROM) at a joint. Sit-and-reach is commonly used to determine flexibility.

4. Body Composition is the ratio of the body fat to lean body mass (including

water, bones, muscles, and connective tissues). Having too many fat tissues is

a risk factor for cardiovascular diseases, diabetes, cancer, and arthritis.

Skill-related components is a portion of physical fitness which is directed

toward optimizing athletic performance. The following are skill-related physical fitness

components.

1. Agility is the ability to quickly and accurately change the direction of the

movement of the entire body in space. Agility is important in the game tennis to

reach the ball in time.

3
 2. Balance is the ability to maintain equilibrium while moving or stationary.

Gymnastics and ballet are some of the activities that requires balance.

3. Coordination is the ability to combine the senses with different body parts to

perform activities smoothly and accurately. Activities such as catching a

baseball or kicking a football require the hands and eyes or foot and eyes to

work together.

4. Power is the ability to transfer energy into force at a fast applied speed and

strength to produce a muscular movement.

5. Reaction time is the amount of time it takes to respond and react to stimulus.

6. Speed is the ability to move quickly from one point to another. 100 or 200 meter

sprint in track or running the baseball requires speed.

Follow up Question

1. Why is it important to know these components?

_____________________________________________________________________
_____________________________________________________________________

Let Us Practice
PHYSICAL FITNESS TEST!
Materials: Paper, Pen, Weighing Scale, Meter Stick, and Tape measure

Follow these guidelines:

1. Do the following to prepare for the tests.

● Review the procedures in conducting the physical fitness tests.

● Wear the appropriate attire.

● Do the warm-up exercises on your own with your partner.

● Re-orient yourself on the proper execution of the tests and recording of

the test results.

4
 ● Go through the test without exerting maximum effort.

● Observe safety.

2. Perform the tests with a partner

3. Record your test results

Health-related Fitness Tests

A. Body Mass Index (BMI)

The following formula is used to get the BMI.

WEIGHT (in Kilograms)

2
HEIGHT (in Meters)

Example:

30 kg. = 30 = 20.83 (normal)

2
(1.2) 1.44

Classification:
Below 18.5 Underweight
18.6 – 24.9 Normal
25 – 29.9 Overweight
30.0 – Above Obese

A.1 Weight – the heaviness or lightness of a person.

Equipment: weighing scale

Procedure:

For the test taker:

5
a. Wear light clothing

b. On bare feet, stand erect and still while evenly distributing your weight on

the center of the scale.

For your partner:

a. Before you start weighing, adjust the scale to zero point.

b. Record the score in kilograms.

Scoring: Record body mass to the nearest 0.5 kilograms

A.2 Height – the distance between the floor to the top of the head when a

person is in standing position.

Equipment:

● an even and firm floor and flat wall

● Ruler

● Tape measure laid flat on a concrete wall with the zero point starting at the

floor.

Procedure:

For the test taker:

a. Stand erect on bare feet with heels, buttocks, and shoulders pressed

against the wall with the tape measure.

For your partner:

a. Place the ruler against the wall with the base at the top of the head of the

person being tested.

b. Record the score in meters

Scoring: Record standing height

6
 * 1 meter = 100 centimeters

B. Waist Circumference - It is a good predictor of visceral fat which contributes

more risk of cardiovascular disease and diabetes than fat located in the other areas

of the body.

Equipment: tape measure

Procedure:

For the test taker:

a. Wear light clothing before having your waist circumference taken.

b. On bare waist, stand erect and wrap the tape measure around your waist.

For your partner:

a. Record the score in centimetes.

C. Strength - refers to the muscle’s ability to generate force against physical objects.

In the fitness world, this typically refers to how much weight you can lift for different

strength training exercises.

C1. Ninety (90) Degree Push-up

Purpose: to measure strength of upper extremities

Equipment: exercise mat or any clean mat

7
 Procedure:

For the test taker:

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:

a. 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:

a. 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).

D. Flexibiliy - refers to the ability of the joints to move through a full range of motion.

D1. Zipper Test is a test of upper arm and shoulder girdle flexibility intended

to parallel the strength / endurance assessment of the region.

Purpose: to touch the fingertips together behind the back by reaching over the

shoulder and under the elbow

Equipment: ruler

8
 Procedure:

For the test taker:

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.

For your partner:

a. Observe whether the fingers touched or overlapped each other.

b. Measure the distance in which the fingers overlapped.

c. Record the score in centimeters using the following standard.

Scoring – record zipper test to the nearest 0.1 centimeter

9
E. Cardiovascular Endurance - 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 th e oxygen. Endurance may also refer to the ability

of the muscle to do repeated work without fatigue.

E1. 3-Minute Step Test

Purpose: to measure cardiovascular endurance

Equipment:

• step with a height of 12 inches

• stopwatch

Procedure:

For the test taker:

a. Position in front of the step.

b. At the signal “Go,” step up and down for 3 minutes at a rate of 24 steps per

minute. One step consists of 4 beats – that is, “up with the left foot, up with the

right foot, down with the left foot, down with the right foot.”

c. Immediately after the exercise, stand and relax. Don't talk.

d. Locate your pulse. (The first beat is zero.)

e. Count the pulse for 10 seconds. Multiply by 6.

For your partner:

a. As the student 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, let the student count his / her pulse for 10 seconds and

multiply it by 6.

Scoring – record the 60-second heart rate for the activity.

10
11
 PHYSICAL FITNESS TEST SCORE CARD

Name: __________________________________ Sex: __________ Age: ________

Health-related Fitness Test
A. Body Composition: Body Mass Index (BMI)

Height (meters) Weight (kilograms) BMI Classification

B. Cardiovascular Endurance: 3-Minute Step Test

Heart rate per minute

Before the Activity After the activity

C. Strength: Push ups and Curl ups

Number of Push ups Number of Curl ups

D. Flexibility: Zipper Test

Overlap/Gap (Centimeters)
Right Left

12
 Let Us Practice More
Instruction: Define physical fitness using your own idea.

___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________

Let Us Remember

1. Fitness is the condition of being physically fit and healthy especially as a

result of exercise and proper nutrition.

2. Physical Fitness has two components. The Health-related and skill-related

components.

3. Health-related fitness is the ability to become and stay physically healthy.

4. Skill-related fitness on the other hand focuses on the performance in a sport.

13
 Let Us Assess
Direction: Fill out the table with necessary information.

Being physically fit must be one of our top priorities in life. With this in mind, it is
important to be physically active all the times. By setting your own goals, how will you
maintain to be physically active at home, in school or within your community

MY GOALS TO BE PHYSICALLY FIT

AT HOME SCHOOL COMMUNITY

Example:
● Scrubbing the floor for ● Participate in the
30 minutes. ● Constantly using the packing and distribution
stairs instead of the of relief goods for
elevator. families.

Let Us Enhance
OPEN-ENDED STATEMENTS
Instruction: This activity aims to assess your understanding by completing
these unfinished statements.

1. Cardiorespiratory endurance can help me __________________________.

2. Bending and stretching allow me __________________________________.

3. I have learned that ________________________________________________.

Let Us Reflect
Today you have learned about physical fitness and its components.
Perhaps, you can use what you have learned by engaging in physical activities
and come up with a safe and enjoyable fitness program.
Congratulations! You have accomplished this module and you did a
great job! I hope you enjoy answering this module and continue this
enthusiasm with the following modules. See you! God Bless

14
 Answer Key

FITNESS

Health Related Skill Related

Components Components

Body Composition Agility

Flexibility Speed
Muscle Strenth & Coordination
Endurance Power
Cardiovascular Balance
Endurance Reaction Time

References

DepEd Order No. 034, s. 2019. Revised Physical Fitness Test Manual. Retrieved

from https://www.deped.gov.ph/2019/12/09/december-9-2019-do-034-s-2019

revised-physical-fitness-test-manual/

Benavinte et al., (2013). Physical Education and Health Learner’s Module. Published

by The Department of Education. 2013

Miranda et al., (2016). MAPEH (Music, Arts, Physical Education and Health). Phoenix

Publishing House Inc. 2016

For inquiries or feedback, please write or call:

Department of Education – Region XI

F. Torres St., Davao City

Telefax:

Email Address: lrms.regionxi@deped.gov.ph