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Pe Grade9 QTR1 Module1
Pe Grade9 QTR1 Module1
What I Know
PRE-ASSESSMENT
A. GUESS THE WORD : Fill in the missing letters in the box to come up with the
complete word/phrase. The result of the pre-assessment will check your prior
knowledge, understanding and skills on this module.
9. The ability to move quickly from one point to another in a straight line.
S D
10. The ability of the muscle to exert maximal effort in a brief duration.
U R - S R N
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Lesson
Fitness Testing
1
In the past, Physical Fitness was defined as: “The ability to meet daily
routines without undue fatigue and still have extra energy left for leisure,
recreational activities, as well as emergency situations.”
Today, Physical Fitness is defined as: “A set of physical attributes that allow”
the body to respond or adapt to the demands of stress and physical effort.
The reason why Physical Fitness has adapted with its definition is because
of the continuously evolving society that we have.
Several forms of technology have greatly improved and changed the quality
of our lives and it made almost everything very easy for us. Thus, Physical Fitness
is no longer limited to just doing certain forms of activity, but rather the whole
adaptation of the body in terms of doing physical effort.
Physical Fitness is indeed a factor that can affect your health and wellness.
That is why it is always included in all school curriculums these days, in the form
of Physical Education.
Learning about Physical Education gives you the opportunity to better take
care of your body and help you become aware of your own capabilities. Physical
Education helps you develop sets of attributes that would give you the chance to
perform physically demanding tasks daily.
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What’s In
Please read the questions carefully and answer each one honestly. Please check YES or
NO.
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 12 months, have you had chest pain when you were not
doing physical activity?
4. Do you lose your balance because of dizziness or do you ever lose
consciousness in the past 12 months? Please answer NO if your
dizziness was associated with over-breathing (including during vigorous
exercises).
5. Do you currently have (or have had within the past 12 months) a
bone or joint problem that could be made worse by becoming more
physically active? Please answer NO if you had problems in the past, but
it does not limit your current ability to be physically active.
PLEASE LIST CONDITION(S) HERE :
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If You Answered Yes
If you answered yes to one or more questions, consult a physician before taking the fitness
test or substantially increasing your physical activity. You should ask for a medical
clearance along with information about specific exercise limitations you may have. In most
cases, you will still be able to do any type of activity you want as long as you adhere to
some guidelines.
If You Answered No
If you answered no to all the PAR-Q questions, you can be reasonably sure that you can
exercise safely and have a low risk of having any medical complications from exercise.
"I have read, understood and completed this questionnaire. Any questions I had
were answered to my full satisfaction."
SOURCE : http://eparmedx.com/wp-content/uploads/2013/03/PARQPlus2019ImageVersion2.pdf
What’s New
● Choose and check testing stations that are safe and free from
obstructions
● With the guidance of the teacher online and with the presence of parent
or adult, go through the various tests with minimal effort exerted to
familiarize first with the different testing procedures per day
TEST PROTOCOLS
● Explain the purpose and benefits that can be derived from the physical
fitness tests.
● Administer the tests at the beginning of the school year and at the start
of the next semester, to monitor improvement/progress.
● Prepare the following testing paraphernalia:
a) First Aid Kit
b) Drinking Water
c) Towel
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d) During Testing:
1. Body Composition – Tape measure, weighing or bathroom
scale (seek the assistance of Barangay Health Centers)
2. Flexibility – Tape Measure
3. Cardiovascular Endurance – StopWatch, Step Box or Stairs
4. Muscular Strength – Mat
5. Speed – Stopwatch
6. Power – Meter Stick / Tape Measure
7. Agility – Tape measure, Masking tape/Chalk
8. Reaction Time – Plastic Ruler (12 inches)
9. Coordination – Sipa (Washer weighing 4 grams with straw )
10. Balance – Stopwatch
● Record the scores in the Fitness Test Score Sheet
● Students should wear appropriate clothing: MAPEH T-shirt (White T-
shirt), Jogging pants, rubber shoes, or any suitable fitness attire.
● Do warm-up exercises and dynamic stretching exercises before the tests
except for the 3-Minute Step Test.
● Administer the tests in challenging, encouraging, and fun-filled
environment
● Strictly follow the testing schedule.
SCHEDULE OF TESTING
Day 1 Day 2 Day 3 Day 4
BMI Basic Plank Stork Balance Juggling
Zipper Test Stick Drop Test Test Hexagon Agility
3 Minute Standing Long Sit and Reach Test
Step Test Jump Push Up *40 Meter Sprint
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What is It
Physical Fitness Tests are activities you can use to determine your current
level of fitness.
Since fitness can be developed, it is then further subdivided into two (2)
components. Knowing which specific components you need to develop with your
body, puts you at the right map for reaching physical fitness successfully. These
two (2) components of fitness are known as:
These fitness components also dwell in the capacity of your organ systems
to work efficiently and how they coordinate to perform the tasks you need to do on
a daily basis or, when you are exerting effort in particular activities.
Your heart and your lungs were clearly at work during this simple
activity.
2. Muscular Endurance
Muscular Endurance is the ability of a muscle or a muscle
group to exert force repeatedly over an extended period of time.
Chair Squats
1. Stand up from your chair and place both your arms extended
forward in front of your body.
2. Then slowly sit back on your chair with your hands still extended.
3. Repeat #1 and #2 instructions. Just stand, then sit, and repeat.
4. Do this for 15 repetitions.
The Chair Squat is the simplest variation of the regular squats and
is most appropriate for a beginner like you. Its main purpose is to
target large muscle groups of your lower body.
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DISCIPLINE • GOOD TASTE • EXCELLENCE
5. Muscular Strength
This component refers to the amount of force a muscle can
produce with a single maximum effort.
Were you able to make your hands meet at the middle part of your
back?
Did you reach with both hands when you raised your right arm?
How about when you raised your left arm?
Or were you not even able to reach your hands for both sides at
all?
That was a simple test of your shoulder joint’s flexibility. If you were
able to reach on both sides then you have no problem with your
shoulder joints’ flexibility at the moment. But, if you failed in reaching
your hands on either side then, maybe it’s time to consider improving
your flexibility.
7. Body Composition
This component refers to the proportion of the fat mass and
lean body mass found within your structure.
Organ System: All organ systems of the body
Why do you need to improve on your body composition?
You need to improve on your body composition so that you will be
able to prevent yourself from having health-related diseases.
Excess body fat, especially in the abdominal area is at risk for:
heart disease, high or low levels of insulin, high blood pressure,
stroke, joint problems, diabetes, blood vessel inflammation,
gallbladder disease, cancer, and back pain.
How do you improve on this component?
Simply by maintaining a sensible diet and engaging in regular
exercise solves your problem of excess body fat.
Skill-related Fitness Components
Unlike health-related fitness components that focus on the body’s general
health and condition, the skill-related fitness components are assessment tests
used to determine a person’s current capacity in performing several sport-related
movements.
The different skill-related fitness components are:
1. Agility
Agility refers to your ability to change the position of your body from
one point to another quickly and accurately. This component of fitness
focuses on rapid and sudden changes in the body’s velocity when you
are responding to a particular stimulus or to multiple stimuli.
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2. Balance
3. Coordination
4. Power
This refers to the ability to perform one maximum effort in the shortest
possible time. It is the product of strength and speed. It is a
component of fitness that usually involves movements that are
explosive in nature.
5. Reaction Time
6. Speed
2. How does Health-Related Fitness (HRF) differ from Skill-Related Fitness (SRF)?
____________________________________________________________________________________
____________________________________________________________________________________
____________________________________________________________________________________
________________________________________________________________
Instruction: Please follow all the test protocols accurately for you to avoid injuries.
Write the results of your test on the daily monitoring sheet. Don’t worry, your
teacher will guide you in the course of the Fitness Testing.
FITNESS CHALLENGE
DAY 1
FORMULA FORFITNESS
COMPUTING BODY MASS INDEX
CHALLENGE
TEST #1 : BODY MASS INDEX
DAY 1
(BMI)
WEIGHT [in Kilograms)
HEIGHT [in Meters] ² (squared)
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1) Tape measure or meter stick laid flat to a concrete wall. The
zero point starts at the bottom of the floor.
2) L-square, spirit level or ruler; and
3) An even and firm floor and flat wall.
Procedure:
a. Stand erect on bare feet with heels, buttocks and shoulders
pressed against the wall with tape measure.
b. Place the L-square /Spirit level or ruler against the wall with the
base at the top of the head of the person being tested.
a. Record the score in meters.
Scoring – record standing height to the nearest 0.1 centimeter
*** 1 meter = 100 centimeter
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ZIPPER TEST STANDARDS
Score Standard Interpretation
0 Did not touch fingertips/ Poor
with gap
1 Just touched fingertips Needs
Improvement
2 Fingers overlapped by 1-2 Fair
cm.
3 Fingers overlapped by 3-4 Good
cm.
4 Fingers overlapped by 5-7 Very Good
cm.
5 Fingers overlapped by 8cm Excellent
and more.
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e. Right after the activity, locate your pulse. (The first beat is
zero.)
f. Count the pulse for 10 seconds. Multiply it by 6.
Scoring – record the 60-second heart rate after the activity
Now, try to look at the ratings for women based on this example:
1. The Heart Rate After Activity of Agnes after performing the 3-minute step
test is at 75 bpm.
⮚ Looking at the FEMALE column from the women’s ratings, what
is Agnes’ current fitness zone?
⮚ If you answered that she is currently in the Excellent Range, this
would mean that she has recovered quickly from the short bout of
exercise. Agnes’ heart and lungs are coordinating properly to
return her body quickly into its normal state.
2. The Heart Rate After Activity of John after performing the 3-minute step
test is at 82 bpm.
⮚ Looking at the MALE column, what do you think is his current
fitness zone?
⮚ If you answered that John belongs in the Good Range, this simply
means that his CV Endurance is properly at work. Further, this
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simply means that his heart recovered quickly from the bout of
continuous activity that he has just performed.
How about you? How did you do in this CV Endurance Test? Which zone does
your heart rate after exercise fall into?
DAY 1 ACCOMPLISMENT
MONITORING SCORE CARD
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GOAL SETTING
In the Post-Test, I want to be able to ________________________________
________________________________________________________________________
_________________________________________________________________.
Congratulations!
You Completed Day 1 Challenge
FITNESS CHALLENGE
DAY 2
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b. The ruler/stick should be held so that the 24-inch mark/12-
inch mark is even with your thumb and index finger. No part
of the hand of the student should touch the ruler/stick.
c. Without warning, drop the stick, and let the student catch it
with his thumb and index finger.
d. Give the test three times. Be careful not to drop the stick at
predictable time intervals, so that the student cannot guess
when it will be dropped.
Scoring - Record the middle of your three scores (for example: if your scores
are 21, 18, and 19, your middle score is 19 or if 2, 2, 5, your middle score is
2).
STICK DROP TEST STANDARDS
SCOR 24-Inch 12-Inch Interpretation
E Ruler Ruler
5 0-2 0-1 Excellent
4 3-8 2-4 Very Good
3 9-14 5-7 Good
2 15-20 8-10 Fair
1 21-24 11-12 Needs
Improvement
0 Did not catch Did not catch Poor
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STICK DROP TEST STANDARDS
SCOR Standard Interpretation
E
5 201 cm. and Excellent
above
4 151cm. -200 Very Good
cm.
3 126 cm. – 150 Good
cm.
2 101 cm. – 125 Fair
cm.
1 55 cm. 100 cm. Needs Improvement
0 54 cm. below Poor
DAY 2 ACCOMPLISMENT
MONITORING SCORE CARD
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Choose 1 test result that you would like to improve.
Answer:
GOAL SETTING
In the Post-Test, I want to be able to ________________________________
________________________________________________________________________
_________________________________________________________________.
Congratulations!
You Completed Day 2 Challenge
FITNESS CHALLENGE
DAY 3
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Procedure:
a. Remove the shoes and place the hands on the hips
b. Position the non-supporting foot against the inside knee of the
supporting leg.
c. Raise the heel to balance on the ball of the foot.
For the Partner:
a. The student is given one minute to practice the balance.
b. The stopwatch is started as the heel is raised from the floor.
c. The stopwatch is stopped if any of the follow occur:
● the hand(s) come off the hips
● the supporting foot swivels or moves (hops) in any direction
● the non-supporting foot loses contact with the knee.
● the heel of the supporting foot touches the floor.
Scoring – Record the time in nearest seconds.
STORK BALANCE TEST STANDARDS
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d. See to it that the knees are not bent as the student reaches
the farthest that he could.
e. Measure the distance of the farthest reached.
f. Record the score in centimeters.
Scoring – record sit and reach to the nearest 0.1 centimeter
SIT & REACH STANDARDS
Male Female
Classification
(cm) (cm)
High
Performance 16+ 17+
Good Fitness
Zone 13-15 14-16
Marginal Zone 10-12 11-13
Low Zone <9 <10
How well did you fair in this flexibility test? Do you feel like you need to
improve in this component of fitness?
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DISCIPLINE • GOOD TASTE • EXCELLENCE
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 sec going up)
For the Partner:
a. As the student assumes the position of push-up, start counting as
the student lowers his body on the ground until he reaches a 90-
degree angle at the elbow.
b. Make sure that the student performs the push-ups in the correct
form.
c. The test is terminated when the subject can no longer perform the
push-ups in the correct form (three corrections are allowed), is in
pain, voluntarily stops, or cadence is broken.
Scoring – record the number of push-ups made.
90-DEGREES PUSH UP STANDARDS
RATING MALE FEMALE
Excellent 56 and Above 35 and Above
Good 47-55 27-34
Above Average 35-46 21-26
Average 19-34 11-20
Below Average 11-18 6-10
Poor 4-10 2-5
Very Poor Below 4 Below 2
Let’s look at this very simple examples for you to better understand how
you can record your result:
1. John was able to perform 18 repetitions of 90-degrees push-
ups for this muscular strength test.
⮚ Based on the Push-up Standards, John falls between 11-
18 repetitions.
⮚ Therefore, at present, John’s level of fitness for his upper
body strength is in the Average zone.
2. Andrea was able to perform 28 repetitions of knee push-ups
for this muscular strength test.
⮚ Based on the Push-up Standards, Andrea falls under
which age group? After the test, which zone does her
result fit in?
If you answered that her result is in between the 27-34 repetitions, then
you are correct. At present, Andrea’s level of fitness for her upper body is
in the Good zone. This simply means that she currently has no problems
with her upper body strength. But she still has room for further
improvements until she reaches the excellent zone of this fitness test’s
standards.
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DISCIPLINE • GOOD TASTE • EXCELLENCE
DAY 3 ACCOMPLISMENT
MONITORING SCORE CARD
GOAL SETTING
In the Post-Test, I want to be able to ________________________________
________________________________________________________________________
_________________________________________________________________.
What are 3 specific physical activities, sports, household chores or
anything that I can do every day to help me reach this goal?
Activity 1: _____________________________________
Activity 2: _____________________________________
Activity 3: _____________________________________
Congratulations!
You Completed Day 3 Challenge
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FITNESS CHALLENGE
DAY 4
FITNESS CHALLENGE
TEST #1 : JUGGLING DAY 1
Juggling - is a physical human skill involving the movement of an object,
usually through the air.
Purpose – to measure the coordination of the eye and hand
Equipment : Sipa (Washer weighing 4 grams with 5 inches straw) or
Crumpled bond paper with one piece of 5-peso coin
Procedure :
a. Stand comfortably in an area with no obstruction.
b. Hit the sipa with the right hand and left hand upward. The
height of the material being tossed should be at least above
the head.
For the Partner:
a. See to it that the student hit the material alternately with his
right and left palm and above the head.
b. Count up to how many times the student has hit the material.
c. Stop the test if the material drops or after two minutes.
d. There shall be three trials.
Scoring – Record the highest number of hits the performer has done.
JUGGLING TEST STANDARDS
INTERPRETATIO SCORE STANDAR
N D
Excellent 5 41 and
Above
Good 4 31-40
Above Average 3 21-30
Average 2 11-20
Below Average 1 1-10
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Procedure:
a) Without bending the back, knees and elbows, place one hand
on top of the other and position the hands on the floor.
b) After the partner has positioned the zero point of the tape
measure, start the test by reaching the farthest point possible
without bending the knees.
c) Stand with both feet together inside the hexagon facing the
marked starting inside. (facing 1 direction)
d) 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 pattern with all the sides
of the hexagon.
e) Rest for one (1) minute.
f) Repeat the test counterclockwise.
For the Partner:
a) Start the time at the signal GO and stop once the performer
reaches 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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DISCIPLINE • GOOD TASTE • EXCELLENCE
Procedure
For the Student:
b. Stand behind the take-off line, the tips of your shoes
should not go beyond the line.
c. At the signal “GO”, run to the finish line as fast as you can.
For the Partner:
a. Set the running area with the measurement of forty (40)
meters.
b. Set the stopwatch to zero (0) point.
c. As you signal “GO” start the watch and stop it as the
student crosses the finish line.
d. Record score in the nearest 0:00:01 seconds
Scoring – Record the time in nearest minutes and seconds.
STANDARD NORMS IN SECONDS
BOYS GIRLS
SCOR 17 and 17 and
AGE 9-12 13-14 15-16 9-12 13-14 15-16
E above above
5 Excellent Below Below Below Below Below Below Below Below
6 5 4.5 4 7 6.5 5.5 4.5
4 Very Good 6.1- 5.1- 4.6 – 4.1- 7.1 - 6.6 – 5.6 – 4.6 –
7.7 6.9 5.4 5.4 8.4 7.6 6.1 5.9
3 Good 7.8- 7-8 5.5 – 5.5- 8.5- 7.7- 6.2- 6-7
8.5 7.0 6.5 9.5 8.8 7.2
2 Fair 8.6- 8.1- 7.1 – 6.6- 9.6- 8.9- 7.3- 7.1-
9.5 9.1 8.1 7.5 10.5 9.5 8.5 8.1
1 Needs 9.6 9.2 8.2 7.6 10.6 9.6 8.6 8.2
Improvement and and and and and and and and
above above above above above above above above
DAY 4 ACCOMPLISMENT
MONITORING SCORE CARD
SCORE INTERPRETATION
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SPEED: 40-Meter Sprint
Time (00:00) INTERPRETATION
GOAL SETTING
In the Post-Test, I want to be able to ________________________________
________________________________________________________________________
_________________________________________________________________.
What are 3 specific physical activities, sports, household chores or
anything that I can do every day to help me reach this goal?
Activity 1: _____________________________________
Activity 2: _____________________________________
Activity 3: _____________________________________
Congratulations!
You Completed All Challenges
Now, based totally from the lesson you've learned I need you
to review and evaluate the idea because it will help you loads
in engaging in the subsequent activities.
________________________________________________________________
__________________________________________________________________
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Rate yourself from 1-10 (10 being the highest), based on the fitness
testing alone, are you a physically fit individual? Explain your answer.
________________________________________________________________
__________________________________________________________________
__________________________________________________________ _______
_________________________________________________________________
__________________________________________________________________
What I Can Do
ACTIVITY: MY HEART AND MY FITNESS GOAL
Now that you know your physical fitness level, it’s time to ask yourself: What do
my scores tell me? How can I improve? How else can I become more physically fit?
What can I do?
It is time to make an action plan. Let us start with your heart and fitness goals!
Direction: Follow the instructions given.
1. Color the heart based on your assessed fitness level.
⮚ Red: Healthy Fitness Zone
⮚ Pink : Need Improvement
⮚ Blue: Needs Improvement (Risk Zone)
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DISCIPLINE • GOOD TASTE • EXCELLENCE
2. Make a list of five (5) physical activities on how to stay fit while we are still in
the state of lockdown due to covid19 while observing physical distances and other
health protocols. Be creative in answering this activity. You can write, draw, or
paste pictures inside the shapes below.
1 2 3
4 5
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Assessment
POST-TEST
Read and understand the questions carefully and choose the best answer. Write
the letter of the answer on a separate sheet of paper.
A.MULTIPLE CHOICE: Choose the correct answer from the given choices.
Encircle the letter with the correct answer.
5. This refers to the ability to perform one maximum effort in the shortest
possible time.
A. Power B. Agility C. Balance D. Strength
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B. MODIFIED TRUE OR FALSE : Write T if the statement is correct, if it is
wrong change the underlined words/phrases to make it true.
Additional Activities
GOAL SETTING
2.
3.
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Answer Key
HAMSTRING
LEXIBILITY OF THE
3-MINUTE STEP TEST F
BMI T
STICK DROP TEST T
ZIPPER TEST 0-METER SPRINT
SIT & REACH 4
B. WORD POOL KILL RELATED TEST
S
C
MUSCULAR STRENGTH
SPEED
BALANCE A
BODY COMPOSITION B
STRENGTH E
MUSCULAR D
FLEXIBILITY C
REACTION TIME B
HEART RATE A
COORDINATION C
PHYSICAL FITNESS B
A
A. GUESS THE WORD D
A
What I Know POST TEST
References
Book
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Development Team of the Module
Elisa O. Cerveza
Chief, CID
OIC, Office of the Assistant Schools Division Superintendent
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