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9
Physical Education
Quarter 3, Wk1-2 - Module 1
Physical Fitness Assessment (Post-Test)

Department of Education ● Republic of the Philippines

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Physical Education - Grade 9
Alternative Delivery Mode
Quarter 3, Wk.1-2 - Module 1: Physical Fitness Assessment (Post-Test)
First Edition, 2020

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nor claim ownership over them.

Published by the Department of Education – Division of IIigan City

Schools Division Superintendent: Roy Angelo L. Gazo, PhD., CESO V

Development Team of the Module

Author/s: Nanette Kay Dela Cruz-Mercado, Ph. D.
Evaluators/Editors: Sevenia L. Pagdanganan, MT-I, Joseph T. Cinco, MT-II
Illustrator and Layout Artist: Gianna Norma Stefani D. Mercado
Shirley Venenoso-Rabor
Management Team
Chairperson: Roy Angelo E. Gazo, PhD., CESO V
Schools Division Superintendent

Co-Chairpersons: Nimfa R. Lago, PhD., CESE

Assistant Schools Division Superintendent

Members Henry B. Abueva, CID Chief

Nanette Kay D. Mercado, PhD., EPS-MAPEH
Sherlita L. Daguisonan, PhD., EPS-LRMS
Meriam S. Otarra, PDO II
Charlotte D. Quidlat, Librarian II
Printed in the Philippines by
Department of Education – Division of Iligan City
Office Address: General Aguinaldo, St., Iligan City
Telefax: (063)221-6069
E-mail Address: iligan.city@deped.gov.ph

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 9
Physical Education
Quarter 3, Wk.1-2 - Module 1
Physical Fitness Assessment (Post-Test)

This instructional material was collaboratively developed and reviewed

by select teachers, school heads, Education Program Supervisor in MAPEH of
the Department of Education - Division of Iligan City. We encourage teachers
and other education stakeholders to email their feedback, comments, and
recommendations to the Department of Education-Iligan City Division at
iligan.city@deped.gov.ph or Telefax: (063)221-6069.

We value your feedback and recommendations.

Department of Education ● Republic of the Philippines

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 Table of Contents

What This Module is About .................................................................................................... 1

What I Need to Know ............................................................................................................. 1
How to Learn from this Module............................................................................................. 2
Icons of this Module .............................................................................................................. 2

What I Know ......................................................................................................................... 3

Lesson 1:
Physical Fitness Assessment (Post-Test) ....................................................... 5
What I Need to Know .................................................................................... 5
What’s New ................................................................................................ 5
What Is It ....................................................................................................... 5
What’s More ................................................................................................. 12
What I Have Learned .................................................................................... 15
What I Can Do ............................................................................................... 15

Summary ............................................................................................................................. 16
Assessment: (Post-Test) ………………………………………………………………………. 16
Key to Answers ................................................................................................................... 16
References .......................................................................................................................... 18

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What This Module is About
Physical fitness is very important for our well-being and active life. In this time of health
emergency, we need to boost our immune system by staying fit and healthy. Being cooped
inside the house for more than 3 months with limited physical activities, you as learners need
to engage more in productive activities in order to protect ourselves from this threatening virus,
the COVID-19. This module will help you assess your physical ability and keeping you
engaged to do physical exercises and activities to improve your active life and keep you
mentally alert and free from mental health issues.
The Physical Fitness tests is intended to be administered at the beginning of the first
quarter (pre-test) and third quarter (post-test) of the school year from grade 4 up to grade 12.
The purpose of these test is to identify strength and weakness of the learner for his/her
physical development and improvement. It is expected that before the end of the school year,
learners have significant improvements from the result of the pre-test. This module will direct
you as a learner on how to conduct the physical fitness assessment. The Tests are divided
into two, health-related fitness test and skill-related fitness test. The components to be tested
in the HRF tests are cardio-vascular endurance, flexibility, strength and body composition, as
for the SRF tests the speed, agility, reaction time or quickness, balance, and coordination will
be component to be tested.
Remember that physical fitness tests has been taught to you since you were in grade
4 and it will continue up to grade 12. Some of the test has been revised and some are new,
but you need not worry about that because this module will help you understand clearly how
to conduct the physical fitness tests, complete with instructions and illustrations. So, good luck
and have fun!

What I Need to Know

Content Standard: The learner demonstrates understanding of lifestyle and weight

management to promote community fitness

Performance Standard: The learner maintains an active lifestyle to influence the physical
activity participation of the community practices healthy eating habits that support an active
lifestyle

Learning Competency: undertakes physical activity and physical fitness assessments

(MELCs: PE9PF-IIIa-h-23)

Objectives:
At the end of this lesson, you are expected to:
1. Perform the test protocols and warm-up exercises before the start of the physical fitness
tests;
2. Execute correctly the procedures of each of the Physical Fitness tests;
3. Have significant improvement from the pre-test to the post test result; and
4. Enjoy the activity at hand.

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How to Learn from this Module
To achieve the objectives cited above, you are to do the following:
• Take your time reading the lessons carefully.
• Follow the directions and/or instructions in the activities and exercises diligently.
• Answer all the given tests and exercises.

Icons of this Module

What I Need to This part contains learning objectives that

Know are set for you to learn as you go along the
module.

What I know This is an assessment as to your level of

knowledge to the subject matter at hand,
meant specifically to gauge prior related
knowledge
What’s In This part connects previous lesson with that
of the current one.

What’s New An introduction of the new lesson through

various activities, before it will be presented
to you

What is It These are discussions of the activities as a

way to deepen your discovery and under-
standing of the concept.

What’s More These are follow-up activities that are in-

tended for you to practice further in order to
master the competencies.

What I Have Activities designed to process what you

Learned have learned from the lesson

What I can do These are tasks that are designed to show-

case your skills and knowledge gained, and
applied into real-life concerns and situations.

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 What I Know

At the start of the school year your MAPEH teacher had already given you this PAR-
Q & YOU questionnaire before the Physical Fitness Pre-test was conducted. This physical
activity clearance is valid for a maximum of 12 months from the date it is completed and
becomes invalid if your condition changes so that you would answer YES to any of the seven
questions. Depending on your answer, there are instructions mentioned in this questionnaire
that you have to consider.

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 Physical Fitness Assessment
Lesson (Post-Test)
1
What I Need to Know

Objectives:
At the end of this lesson, you are expected to:
1. Undertakes physical activity and physical fitness assessments.
➢ Perform the test protocols and warm-up exercises before the start of the physical
fitness tests;
➢ Execute correctly the procedures of each of the Physical Fitness tests;
➢ Have significant improvement from the pre-test to the post test result; and
➢ Enjoy the activity at hand.

What’s New

As the COVID-19 pandemic has spread across the country and the world, people are
forced to stay at home. Because of this, physical fitness becomes an important factor in
maintaining a healthy body and mind. Physical wellness is everybody’s business now.
Boosting ones immune system, thru physical activities will reduce the risk of getting sick with
this virus. It is crucial that one has to have one physical activity or sports that encourages you
to move and establish a lifestyle of good health and wellness. It is also important to note that
when you want to engage in any physical activities be it sports or dance, one has to assess
one’s health first to prevent injuries or illness. Once you have established your weakness or
strength based on the result of your physical fitness tests, you will be able to determine what
type of sports, games, activities is best for you. For the health-related fitness components, this
attributes to your ability to cope with the requirement of daily living, while the skill-related
fitness will show you your potential for good performance in certain skills like running, jumping,
lifting, and any sports or games that involves those SRF components.

What Is It

For this module, you are to undergo the Post-Test of the Physical Fitness assessment.
This will help determine if there is a significant development or improvement from your Pre-
Test and if you have meet the target for each test. This will also help you assess if the physical
activities in your Physical Education class at the beginning of the school year to date has help

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you improved your physical fitness level. But before undergoing the PFT assessment you are
required to follow the test protocol to avoid any untoward accidents.

Test Protocol
1. Answer the PAR-Q & You questionnaire (page 3) to determine the status of your health,
before you are allowed to participate in the physical fitness test.
2. Prepare the following:
a. First aid kit
b. Drinking water
c. Towel and extra-shirt
d. PFT scorecard
e. Materials or equipment needed for the PFT
3. Make sure the testing area is safe and free from obstruction.
4. Wear the appropriate clothing for the activity.
5. Do the warm-up before the test and perform the cool down exercise after all the tests/activity
for the day.
6. Parent/guardian/older sibling will supervise the physical fitness tests. Depending on the
status of the city’s community quarantine (IATF guidelines), the 40-meter sprint test will be
executed outside the house, parents need to seek permission from the barangay officials.

PHYSICAL FITNESS TESTS

I. HEALTH-RELATED FITNESS
1. Body Mass Index (Body Composition)
2. Zipper Test (Flexibility)
3. Sit and Reach (Flexibility)
4. 3-Minutes Step Test (Cardio-Vascular Endurance)
5. Push-Up (Strength of the upper extremities)
6. Basic Plank (Strength of the core muscles)

II. SKILL-RELATED FITNESS

1. 40-Meter Sprint (Speed)
2. Standing Long Jump (Power)
3. Hexagon Agility Test (Agility)
4. Stick Drop Test (Reaction Time)
5. Juggling (Coordination)
6. Stork Balance Stand Test (Balance)

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 PROCEDURES

1. BODY MASS INDEX

A. Height
1. Remove footwear and stand at your back against a flat wall.
2. Measure your height in meters using tape measure/ruler/steel tape
B. Weight
1. Wear light clothes and remove footwear before mounting on the weighing scale
2. Measure your weight in kilos.

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 After obtaining the result for the height and weight get the BMI by using this formula:

Example: Height = 1.52 meter

Weight = 45 kilos

45 kilos___ = 45 kilos = 19.48 = NORMAL

1.52m X 1.52m 2.3104

2. ZIPPER TEST

Just Touched Overlapped Gap

Starting with the Right-hand measure ONLY the overlapped fingers in centimeters. Place the
ruler between the two middle fingers (or between the two hands). Start measuring from the tip
of the left middle finger up to the tip of the right middle finger. Record the score of the Right
Hand and then do the same with the Left-hand.
Remember there is NO need to measure the “gap” and the “Just Touched”.

3. SIT AND REACH

Sit on the floor with back flat on the wall, open legs with 12 inches apart and relax both
hands on the floor. Put a marker on the floor where the tip of the fingers are place. The marker
will be the starting point of the tape measure. Interlock the thumbs when raising your arms for
the starting position, then arms down between the legs and slide fingers up to your maximum
stretch without bending knees. Avoid jerking the body. Follow the illustration below. Record
the two trials.

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4. 3-MINUTE STEP TEST
Height of the step:
Elementary- 8 inches
Secondary – 12 inches
Get the resting heart rate (60 seconds or 1 minute) before the test. At the start of the test,
using the stopwatch, step on the bench with your R foot, left-foot, down with the right-foot,
then left foot, repeat the sequence (alternate right and left). Use the metronome 96 beats per
minute and follow the beat. Do this for 3 minutes. Record the training heart rate (60 seconds
or 1 minute) at the end of the 3-minute step test. Follow the illustration below.

5. PUSH-UP
Assume this position (below) when performing the right-angle push-up (2 seconds
going down and 1 second going up or 20 push-ups per minute).Counting stops when you can
no longer maintain the correct form. Record the total number of repetitions. Maximum of 50
for boys and 25 for girls.

For Boys

For Girls

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6. BASIC PLANK
Maintain this position at the signal “GO”, stop the time when you can no longer hold
the required position. Holding this position beyond 60 second is considered unnecessary.

7. 40-METER SPRINT
Ask your parent/older sibling/guardian to help you prepare a running area of 40-meters
or more in order to execute this test. To begin with the test, assume a crouch position behind
the starting line. At the signal of “Go”, run as fast as you can until you reach the finish line,
where the time stops. Record the time of your run in seconds.

8. STANDING LONG JUMP

Standing behind the starting line, follow the illustration below. Record the two trials.

9. HEXAGON AGILITY TEST

Draw on your floor a hexagon with a length of 12 inches (elementary) and 18 inches
(secondary) for each side. Starting clockwise (right) jump out and in around each line of the
hexagon (1-6) and pause for one minute (inside the hexagon). Record the time of the first
cycle (clockwise). Then do the counter-clockwise, left (1-6-5-4-3-2) and pause inside the
hexagon. Record the time of the second cycle (counter-clockwise).

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10. STICK DROP TEST
You as the performer, will sit on a chair with the right (or left) forearm resting at the
edge of a table or an arm chair. Your partner will stand beside you and dangle the ruler just
above and between the thumb and index finger (pointer) then drop the ruler without warning.
Record the three trials in centimeter. Follow below the illustration.

11. JUGGLING
Follow the illustration below. Make sure the 20 rubber bands or the washers (4 gm.)
with straw (5 in.) is thrown above the head. Record the results of the three trials.

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12. STORK BALANCE STAND TEST
Start the clock when the heel of your foot is raised. Stop the clock if you can no longer
hold that position. You will be given three trials for each foot (right and left). Record the highest
score for each foot.

What’s More

After performing the physical fitness tests, you are going to find-out what your results
in the scorecard means. Below are the set of scores for each of the battery test. Each score
of the test has a corresponding interpretation. This will help you understand what your physical
fitness level is. Remember your score is not the basis of your grade, so be honest.

PHYSICAL FITNESS TESTS TARGETS AND INTERPRETATION

1. BMI
Below 18.5 - underweight
18.5 - 24.9 - normal
25.0 - 29.9 – overweight
30.0 - above- Obese

2. Zipper Test (flexibility)

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3. Sit and Reach (Flexibility)

4. Three-minute Step Test (Cardio-Vascular endurance)

Resting Heart Rate (RHR) =
Record the 60 second heart rate after the activity or Training Heart Rate (THR) =

5. Push-Up (Strength Upper extremities)

6. Basic Plank (Strength-Core Muscles)

7. 40-Meter Sprint (Speed)

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8. Standing Long Jump (Power)

9. Hexagon Agility Test (Agility)

10. Stick Drop Test (Reaction Time)

11. Juggling (Coordination)

12. Stork Balance Stand Test (Balance)

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 What I Have Learned

Modified True or False. If the statement is false, change the underlined words/phrase to make
it true.
___________1. Physical Fitness test determines the level of the physical fitness status of a
person.
___________2. Skill-related fitness enables a person to cope with the requirements of daily
living.
___________3. One of the objectives of Physical fitness test is to identify strength and
weakness for development and skill performance.
___________4. PAR-Q &You questionnaire are required before administering the Physical
Fitness Test.
___________5. One of the protocols before conducting the Physical Fitness Test is to prepare
the first aid kit.

What I Can Do

Design a Personal Workout Plan using the FITT principle (Frequency, Intensity, Time, and
Type of Exercise). The Plan should be based on your Physical Fitness Test result that did not
meet the target score. Below is a sample template.

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Summary
With the advent of the digital technologies, young people nowadays spent most of their
time in front of computers, laptops, tablet, mobile phones and the likes and lesser time spent
in physical and social activities. A sedentary or inactive lifestyle - a lifestyle with a lot of sitting
and lying down, with very little to no exercise. Having an inactive lifestyle can be one of the
causes of many chronic diseases. By not getting regular exercise, you raise your risk of
shooting down your immune system and premature death. With the health scare of COVID-
19 it is our duty to keep ourselves strong and healthy to protect our love ones from being
exposed from this disease. Boosting our immune system thru healthy eating habit, exercise,
and enough sleep will enable us to withstand the test of this pandemic.
You, learner, who have been staying at home for more than three months now should
set a time for physical activities, may it be sports, recreational games, dance, “tiktoks”, or
simply doing household chores as long as you are physically moving around and not sitting
for hours in front of the computer or cell phone. Now, more than ever physical activity and
exercise is as important as eating.

Assessment: (Post-Test)

1. The result (scorecard) of your Physical Fitness Assessment will serve as the post-test.
2. On a one whole sheet of bond paper answer the following questions:
a. Make a brief narrative story of your day when you started your lesson/activity in
physical fitness tests.
b. Based on the result of your physical fitness tests, give a brief description of your physical
fitness status?

Key to Answers

1. Please refer to the interpretation of the Physical fitness test on pages 13-15.

2. Please refer to the rubric on the next page (page 17).

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 RUBRIC
CRITERIA 3 2 1
EXEMPLAR COMPETENT UNSATISFACTORILY
(100-90) (89-80) (79-70)
1. Content and Demonstrates an Demonstrates an Fails to address the
relevance accurate and adequate question or
(the narrative complete understanding of the demonstrates an
story tells on the understanding of question; Usually inadequate or partial
day’s activity, the question; maintains focus but grasp of the question;
specifically on Maintains focus, may occasionally Substantially digresses
how physical avoids being side- digress from the main from the main topic
fitness test was tracked topic
conducted)
40%
2. Answers to the 1. Does much more 1. Does more than 1. May merely restate
question with than merely restate merely restate the the question and offer
examples the question and question and offer a an irrelevant or
offer a brief brief response; undeveloped response;
30% response;
2. Answer displays 2.Answer displays 2. Answer lacks clarity,
clarity of thought, basic knowledge of may be confused, omit
depth of reflection, the issue significant facts or is
and insight otherwise incomplete
3. Cited various 3. Cited 1 example 3. Cited no example
examples.
3. Organization Presents answer Presents information Significant problems
of ideas and clearly and fairly clearly and with clarity, concision,
development; concisely, in an concisely, may have and organization,
informative and organized manner; minor organization making the information
focus on details Incorporates problems; presented difficult to
(step by step pertinent details Incorporates some comprehend; Does not
narrative of the from assigned information from incorporate pertinent
day’s activity) readings, providing assigned readings but information from
evidence for key not in an overly assigned readings
30% claims when thorough manner
needed

SCORING FOR THE RUBRIC How to compute

3.00- 100 1.00-1.99 - 89 0.09 - 79 Scores
2.90-2.99 – 99 0.90-0.99 - 88 0.08 - 78 1. 2 = 2 x 40% = 0.8
2.80-2.89 – 98 0.80-0.89 - 87 0.07 - 77 2. 3 = 3 x 30% = 0.9
2.70-2.79 – 97 0.70-0.79 - 86 0.06 - 76 3. 3 = 3 x 30% = 0.9
2.60-2.69 – 96 0.60-0.69 - 85 0.05 - 75
2.50-2.59 – 95 0.50-0.59 - 84 0.04 - 74 Total Score = 2.6
2.40-2.49 – 94 0.40-0.49 - 83 0.03 - 73
2.30-2.39 – 93 0.30-0.39 - 82 0.02 - 72
2.20-2.29 – 92 0.20-0.29 - 81 0.01 - 71 Grade = 96
2.10-2.19 – 91 0.10-0.19 - 80 0.00 - 70
2.00-2.09 – 90

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References:
DepEd Order no. 034, series 2019

PFT 2020 Body Mass Index (BMI) - DepEd Iligan City

https://youtu.be/4ffvSt8XTUs

PFT 2020 Zipper Test - DepEd Iligan City

https://youtu.be/7R-8J5Ncz6o

PFT 2020 Sit and Reach DepEd Iligan City

https://youtu.be/L3Lrvm-CyKE

PFT 2020 3-Minute Step Test - DepEd Iligan City

https://youtu.be/VJL_SFobFqk

PFT 2020 Push-Up - DepEd Iligan City

https://youtu.be/mWNoDCi3MRY

PFT 2020 Basic Plank - DepEd Iligan City

https://youtu.be/tetfSaWtOro

PFT 2020 40-Meter Sprint - DepEd Iligan City

https://youtu.be/bCeeGI3FrY4

PFT 2020 Standing Long Jump – DepEd Iligan City

https://youtu.be/ePpo36F1bNc

PFT 2020 Hexagon Agility Test - DepEd Iligan City

https://youtu.be/2BH3V-VTeb4

PFT 2020 Stick Drop Test DepEd Iligan City

https://youtu.be/gXTUIV75YmM

PFT 2020 Juggling - DedEd Iligan CIty

https://youtu.be/Nek7VFyGQyI

PFT 2020 Stork Balance - DepEd-Iligan City

https://youtu.be/PfVBuXl96sA

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For inquiries and feedback, please write or call:

DepEd Division of Iligan City

Office Address: General Aguinaldo, St., Iligan City
Telefax: (063)221-6069
E-mail Address: iligan.city@deped.gov.ph

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