APAYAO SCIENCE HIGH SCHOOL

San Isidro Sur, Luna, Apayao

SUPPORT LEARNING MATERIAL

HOPE

QUARTER 1-MODULE 1- Week 5

Physical Fitness

Competency:

 Undertakes physical activity and physical fitness assessments

Motivational Activity

Direction: Do the following activities and answer the questions after the
activity.

1. Count your heartbeat in 1 minute before performing the activities.

2. 3-minute-jog.
3. 10 push-ups.
4. 10 jumping jacks.
5. Count your hear beat in 1 minute after performing the activities.

Questions:

1. What was your feeling before the activity?

Answer:

2. What did you feel after performing the 3-minute jog, 10 push-ups and 10
jumping jacks?

Answer:

3. Write words or phrases you know that are associated with what you have
done.

Answer:

This activity is a way to test physical fitness. You’ll learn more about it in the
next activities.
Discussion

Physical fitness is the body’s ability to function effectively and efficiently

without undue fatigue in work or during leisure activities, to meeting emergency
situations and to resist diseases from sedentary lifestyle. You are considered
physically fit if you meet these three facets of physical fitness.

There are two categories of physical fitness components:

1. Health related fitness (HRF) are fitness components that are prescribed
to improve individual’s health
2. Skill-related fitness (SRF) help you perform well in sports and other
activities that require motor skills.

Health Related Fitness (HRF Description

The proportion of body weight that is fat
1. Body Composition
compared to other body tissue
The ability to exercise the entire body for a
2. Cardiovascular
long period of time. It requires a strong heart,
Endurance
healthy lungs, and clear blood vessels to
supply the body with oxygen
The amount of force you can put forth with
3. Muscular Strength
your muscles
The ability to use the muscles many times
without getting tired. Meaning muscular
4. Muscular Endurance strength becomes muscular endurance when
the force exerted is done repeatedly over an
extended period.
5. Flexibility The ability to use your joints fully.
Skill-Related Fitness (SRF)
The ability to perform a task or move from one
1. Speed
point to another in the shortest period of time

The ability to quickly shift or change direction

2. Agility
of the body from one point to another

To perform one maximum effort in the shortest

3. Power possible time; the product of speed and
strength.
The ability to keep the body in a steady position
4. Balance
while standing and moving
The amount of time it takes to respond to a
5. Reaction Time
stimulus.
 The ability of body parts to work together when
6. Coordination
you perform an activity

 Physical Fitness Test

The PFT is a set of measures designed to determine your level of
physical fitness. It is intended to test the two categories of physical
fitness, the health-related and skill-related. These are fun and challenging
activities that will help you identify your strengths and weaknesses for
development and improvement and basis for you in choosing sports or
activities you would like to participate in.

Part I. Health-Related Fitness

1. Body Composition: Body Mass Index (BMI)

Weight – the heaviness or lightness of a person

Equipment: Weighing scale

Formula for BMI: Weight (in Kilograms)

Height (in meters)2
Ex. 30 = 30 = 20.83 Normal
(1.20) 1.44

Procedure for the performer:

a. Wear a light clothing before weighing.
b. On bare foot, stand erect and weight evenly distributed on the
center of the scale.

Height – the distance between the feet on the floor to the top 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; Ruler/L-square; An even
and firm floor and flat wall.
Procedure for the performer:
a. Stand erect on bare feet with heel, buttocks and shoulders
pressed against the wall where the tape measure is
 attached.
Scoring: Record the score in meters. 1meter = 100 centimeter
ex. 1.45m

2. Cardio-vascular Endurance: 3-minute Step Test

Purpose: to measure cardiovascular endurance

Equipment: Step – the height of the stairs is 12 inches, Stopwatch.

Procedure for the performer:

a. Position at least one foot away from the
step or bench.
b. At the signal “Go”, step up and down the
step/bench for 3 minutes . One step
consists pf 4 beats- that is up with the
left foot (count1) up with the right foot
(count 2) down with the left foot (count
3), down with the right foot (count4).
c. Immediately after the exercise, locate your pulse
and wait for the signal to start the counting.
d. Don’t talk while talking the pulse beat.

Scoring: Before/After the activity: Count the pulse beat per minute.

3.Flexibility: Zipper Test

Purpose: to test the flexibility of the shoulder girdle

Equipment: Ruler
Procedure for the performer:
a. Stand erect.
b. Raise your right arm,
bend your elbow
and reach down across your
back as far as possible, to test
the right shoulder; extend
your left arm down and
behind your back, bend your
elbow up across your back
and try to reach/cross 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.
Scoring: Record the distance in centimeter.

3.2 Sit and Reach

 Purpose: to test the flexibility of the lower back and
extremities
Equipment: Tape measure or meter stick, Cardboard or
paper
Procedure for the performer:
a. Sit on the floor with the back, head, and shoulders flat on
the wall. Feet are 12 inches apart.
b. Interlock thumbs and position the tip of the fingers on
the floor without bending the elbows.
c. Place hands on top of the cardboard or paper where tips
of the middle fingers are at the top edge of the cardboard
or paper. Start the test by pushing the cardboard or
d. paper slowly and try to reach the farthest distance
possible without or jerking movement is not allowed.
e. Bouncing or jerking is not allowed
f. Do it twice.

Scoring: Record the farthest distance reached in centimeters.

4.Strength: Push-ups

Purpose: to measure strength of

upper extremities
Equipment -Exercise mats or any
clean mat
Procedure for the performer:
a. Lie down on the mat; face
down in standard push-up
position: palms on the mat
about shoulder width,
fingers pointing forward,
and legs straight, parallel,
and slightly apart, with the
toes supporting the feet.

FOR BOYS: Straighten the arms, keeping the back and knees
straight, then lower the arms until there is a 90-degree angle at
the elbows (upper arms are parallel to the floor)

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).

Note: Perform as many repetitions as possible,

 maintaining a cadence of 20 push-ups.
Scoring: Record the number of push ups made.

4.2 Basic Plank

Purpose: to measure strength/stability

of the core muscles Equipment:
exercise mats or any clean mat
Procedure for the performer:
a. Assume a push-up position. Rest body on forearms with palms and
fingers flat on the floor. Elbows are aligned with the shoulders.
b. Legs are straight with ankles, knees and thighs touching together.
c. Support weight on forearms and toes; make sure that your back is flat.
Head, neck and spine are in straight line.
d. Keep abdominals engaged/contracted; do not let stomach drop or
allow hips to rise.
Scoring: Record the time in the nearest second/minute.

Part II. Skills-Related Fitness

1. Speed: 40-Meter Sprint

Purpose: measure running speed

Equipment: Stopwatch, running area with

known measurement (40 meters)
Procedure for the performer:
a. At the signal “Ready” stand behind the
take-offline,
the tips of the shoes should not go beyond the line and assume a
crouch position.
b. At the signal “Get set”, assume an un-crouch position (buttocks up)
with both hands on the starting line.
c. At the signal “Go”, run to the finish line as fast as you can.

Scoring: Record time in nearest minutes and seconds

6. Power: Standing Long Jump

Purpose: to measure the explosive strength and power of leg muscles.

Equipment: Tape measure/meter stick/any measuring device
 Procedure for the performer:
a. Stand behind the take offline with the feet
parallel to each other, the tips of the shoes
should not go beyond the line.
b. Bend knees and swing arms backward once,
then swing arms forward as you jump landing on
both feet. Try to jump as far as you can.
c. Do not control the momentum of the jump
d. (continuously forward).
e. Perform the test twice in succession.

7.Agility: Hexagon Agility Test

Purpose: to measure the ability of the body to move

in different directions quickly.
Equipment: Tape measure, stopwatch, chalk or
masking tape
*Hexagon size-length of each side is 24 inches,
each angle is 120 degrees.

Procedure for the performer:

a. Stand with both feet together inside the hexagon
facing the marked starting side.
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 pattern with all sides.
c. Rest for 1 minute.
d. Repeat the test counter clockwise.
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.

8. Reaction Time: Stick Drop Test

Purpose: to measure the time to respond to a

stimulus Equipment: 24-inch ruler or stick,
armchair or table and chair
Procedure for the performer:
a. Sit on an armchair or chair next to the table so
that the elbow and the lower arm rest on the
desk/table comfortably.
b. Place the elbow on the desk/table so that only the
 fingers and thump extend beyond.
c. Catch the ruler/stick with the thumb and index finger without lifting
the elbow from the desk/table as the partner drops the stick. Hold the
stick while the partner reads the measurement. Do this thrice (3x).

Scoring: record the middle of the three scores (ex. If the scores are 21,
28, & 19, the middle score is 19; if the score is 12, 9 & 12, the repeated
number is the score)

9.Coordination: Juggling

Purpose: to measure the coordination of the eye

and the hand
Equipment: Sipa (washer with straw) or 20 pcs
bundled rubber bands / any similar material
Procedure for the performer:
a. Hit the sipa/rubber band or similar local
material alternately with right and left palm
upward at least above the head.
Scoring: Record the number of hits the performer
has done

9.Coordination: Juggling

Purpose: to assess one’s ability to maintain

equilibrium. Equipment: Flat/non-slip surface,
stopwatch Procedure for the performer:
a. Remove the shoes and place hands on the
hips.
b. Position the right foot against the inside knee
of the left foot.
c. Raise the left heel to balance on the ball of the
foot.
d. Do the same procedure with the opposite foot.

 Scoring: Record the time taken on both feet in nearest seconds

Application

Direction: Perform the following physical activities to test your physical fitness. Take
a picture of every activity and compile it in a form of collage. Use the PFT Score
Sheet below.

PHYSICAL FITNESS TEST SCORE SHEET

Name: _______________________________________ Sex: _______ Age: _______

Direction: Perform the following activities to assess your fitness level. Make
sure to observe social distancing and other health and safety precautions.

Task 1: Health-Related Fitness Test

A. Body Composition: Body Mass Index (BMI)

1. Body Mass Index (BMI)

Height (meters) Weight (Kilograms) BMI Classification

B. Cardiovascular Endurance: 3-Minute Step

Heart Rate per Minute
Before the Activity After the Activity

C. Strength
1. Push up 2. Basic Plank
Tim
Number of Push ups e

D. Flexibility
2. Sit and
1. Zipper Test Reach
Overlap/Gap (centimeters) Score
Right Left First Try Second Try Third Try

Task 2: Skill-Related Fitness Test

A. Coordination: Juggling Score:_____________
B. Agility: Hexagon Agility Test
Clockwise: Time(00:00) Counterclockwise: Time (00:00) Average

C. Speed: 40 Meter Sprint Time: _____________

D. Power: Standing Long E. Balance: Stork Balance Stand Test

 Jump
Distance (centimeters) Right Foot: Time (00:00) Left Foot: Time (00:00)
Second
First Trial Trial

F. Reaction Time: Stick Drop Test

1st
Trial 2nd Trial 3rd Trial Middle Score

Generalization:

Direction: Fill in the blanks.

Evaluation

I. Multiple Choice

References:

DepEd Self Learning Modules in Physical Education 9

Website Readings:

http://www.all-art.org/history16.html

https://massart.edu/sites/default/files/Principles%20and%20Elements.pdf

Prepared by:
RUTH CAINA B. CASTILLO
Subject Teacher

Checked:

DANILO L. CUDIAMAT
Principal I