Republic of the Philippines

Department of Education
Regional Office IX, Zamboanga Peninsula

PHYSICAL EDUCATION
4th QUARTER: Module 1
Exercise Programs
Physical Activity and Fitness
Assessment

Name of Learner: ___________________________

Grade & Section: ___________________________

Name of School: ___________________________

1
Physical Education – Grade 7
Alternative Delivery Mode
Quarter 4 – Module 1: Exercise Program (Festival Dances)
Physical activity and Physical Fitness Assessment

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 book 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 IX, Zamboanga

Peninsula

Development Team of the Module

Authors: Amabel C. Secoya, MEPE
Editor: Joselyn C. Maningo/Romelyn A. Escuadro/ Irish L. Miyas/ Leonito Y. Reluya
Reviewers:
Illustrators: Dominick D. Acaso/Jose Roger B. Acabo
Layout Artist: Dominick D. Acaso/Jose Roger B. Acabo
Management Team: Ma. Liza R. Tabilon, EdD – SDS
Judith V. Romaguera, CESE – ASDS
Ma. Judelyn Ramos CESE – ASDS
Lilia E. Abello – Chief CID
Evelyn C. Labad – EPS, LRMS
Arthuro J. Lamdag, EPS -MAPEH
Remegio Luy – PSDS
Joel B. Isolana – School Principal

2
 Lesson Physical Activity
1 and Fitness Assessments

Hello grade 7 learners! You are now in the 4 th quarter of the school year.
Enjoy the activities provided to you while you are at home. These activities will help
you develop your physical fitness at the same time will keep your immune system
strong.

In this module, you will have a review of your previous Physical Education
lessons particularly on the different fitness assessments designed and prescribed
for Filipinos. You have to perform those fitness tests diligently in order to find out
your fitness level so as to find out your weaknesses and improve them.

Good luck!

What I Need to Know

MELC: Undertakes physical activity and physical fitness assessment

(PE7PF-IVa-h-23)

After this module, you will be able to:

a. identify the different components of physical fitness;
b. give the different fitness tests designed to measure your physical
fitness; and
c. perform the different fitness tests, evaluate results and plan for
activities that will help improve weak components.

3
 What I Know

Given are sentences or phrases describing the different components of

physical fitness. Name them accordingly by looking at the list of these
components written inside the box.

Flexibility cardiovascular endurance Body Composition

muscular endurance Muscular strength

_____________1. The relative percentage of body muscle, bones, fats, and
other impeding tissues
_____________2. The ability of the muscle, bones or joints to extend beyond
the normal range
_____________3. The capacity of the muscles to resist force in a repeated
motion
_____________4. Ability of the muscles to resist force in a single contraction
over a period time
_____________5. The capacity of the heart and lungs to provide oxygen to the
body tissues

What’s In

Match Column A with Column B. Column A are the different fitness

assessments. Identify what component is being tested in each number by
looking at column B.
A B
_______ 1. Sit and reach a. flexibility
_______ 2. 3-minute step test b. power
_______ 3. Standing long jump c. coordination
_______ 4. 40 minute sprint d. cardiovascular endurance
_______ 5. Paper juggling e. speed

What’s New

4
 Have you been a dancer of any festival dance group in your place? If
not, have you seen any festival dance presentation within Zamboanga
Peninsula like Sinulog, Zamboanga Hermosa Festival, Pasalamat Festival,
Megayon Festival, Pagsalabuk Festival, Cocowayan Festival in actual
performance or even in a video presentation? Try to recall how the steps are
executed and performed by the dancers.

Answer the following questions:

1. Why do dancers need to be physically fit as a performer?
_____________________________________________________________________
_____________________________________________________________________
_____________________________________________________________________
_________

2. How does dancing improve physical fitness?

_____________________________________________________________________
_____________________________________________________________________
_____________________________________________________________________
_________

What is It?
PHYSICAL FITNESS
Physical fitness refers to the ability of your body system to work
together efficiently to allow you to be healthy and perform activities of daily
living. Being efficient means doing daily activities with the less efforts
possible. A fit person is able to perform schoolwork, meet home
responsibilities and still have enough energy to enjoy sport and other leisure
activities. A fit person can respond effectively to normal life situations such
as doing household chores, and can also respond to emergency situations
such as running to get immediate help.

COMPONENTS OF PHYSICAL FITNESS

Physical fitness is composed of 11 parts, 5 of them are health related,
and 6 are skill-related. All of the parts are important to good performance in
physical activity, including sports and dance. But the 5 are referred to as
contributing factors to health-related physical fitness because scientists in
kinesiology have shown that they can reduce the risk of chronic disease and
promote good health and wellness. These components of physical fitness are
body composition, cardiovascular endurance or cardiorespiratory

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endurance, flexibility, muscular strength and muscular endurance. These
components help you function effectively in doing your daily activities.
As the name implies, skill related physical fitness components help
you perform well in sports and other activities that require motor skills like
dancing. For example, speed helps you in sports such as track and field.
Skill related components are speed, agility, balance, coordination, reaction
time, and power.
A dancer of a festival dance group can probably have a good
coordination and flexibility, but does it mean he has a good fitness in all
components of physical fitness? Like a dancer, a runner, or basketball
player, you may be more fit in some parts than in others.
Each part of the skill-related and health-related components of
physical fitness is described in the table below.
PHYSICAL FITNESS COMPONENTS
HEALTH-RELATED COMPONENTS SKILL-RELATED COMPONENTS
1.Cardiovascular endurance or 1. Speed
cardiorespiratory endurance -the ability to move quickly in a given
– is the ability of your heart, lungs, distance over a period of time
including vessels to provide oxygen
to the body tissues
2.Muscular Endurance 2. Agility
-the ability of a muscle to resist force -the ability to move in different
in a single contraction over a period direction effectively and efficiently
of time
3.Muscular Strength 3. Reaction Time
-the capacity of a group of muscles to -the ability to respond to a particular
resist force in a repeated motion in stimulus in the quickest possible
an extended time time
4.Flexibility 4. Balance
-the ability of the muscle, bones and -the ability to maintain equilibrium
joints to extend beyond the normal in a static or dynamic condition
range of motion
5.Body Composition 5. Coordination
It is the relative percentage of body -the ability to use one or more
muscle, bones, fats and other components of physical fitness
impeding tissues 6. Power – The ability to exert
maximum force in a shortest
possible time.

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 FITNESS ASSESSMENT
Physical Fitness Test is a set of measures designed to determine a
student’s level of physical fitness. It is intended to test two categories of
physical fitness commonly referred to as “health-related” and “skill-related”.
Understanding one’s physical fitness means knowing and
understanding the capability and functioning of our body system. Therefore,
it is very important for us to undergo physical fitness test to assess the
wellness of our body and to find out our health condition. This would then
allow us to set goals on weak areas or components coming up with a
program that will develop our overall health.
In this time of pandemic, I am hoping that each one of you is
prioritizing your health and wellness so that you will have the best immune
system that will help you win this health danger we are facing. Lifestyle is a
contributing factor that may determine if you are at risk of illness or just to
stay healthy. Engaging in any physical activity including dancing is
extremely important during the corona virus pandemic. We should find ways
to keep our body moving to improve the quality of our health and fitness and
the quality of our life in general.

1. BMI (Body Mass Index) – is the body’s relative amount of fat to fat-
free mass
Formula:
BMI = where W is the weight in KILOGRAMS

where H is the height in METERS

Example: BMI = 30kg = 30 = 20.83 (Normal)
(1.20m)2 1.44

BMI Classification
Below 18.5 Underweight
18.5 – 24.9 Normal
25.0 – 29.9 Overweight
30.0 – Above Obese

2. Zipper Test – to test the flexibility of the shoulder girdle

Scoring – record zipper test to the nearest 0.1 centimeter

SCORE STANDARD INTERPRETATION

5 Fingers overlapped by 6cm and above Excellent
4 Fingers overlapped by 4cm to 5.9 cm Very good
3 Fingers overlapped by 2cm to 3.9 cm Good
2 Fingers overlapped by 0.1 cm to 1.9cm Fair

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 1 Just touched the fingers Needs Improvement
0 Gap of 0.1 or wider Poor

3. Sit-and-Reach – to test the flexibility of the lower extremities

(particularly the trunk)
Scoring – record the farthest distance between the two trials to the
nearest 0.1 centimeters

SCORE STANDARD INTERPRETATION

5 61 cm and above Excellent
4 46 cm – 60.9 cm Very good
3 31 cm – 45.9 cm Good
2 16 cm – 45.9 cm Fair
1 0 – 30.9 cm Needs Improvement

4. Three-Minute Step Test – for cardiovascular endurance. It 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 the oxygen. Endurance may also refer to the
ability of the muscle to do repeated work fatigue.
Scoring – record the 60-second heart rate after the activity

5. Push-up – measures the strength of upper extremities. Strength – is

the ability of the muscle to generate force against physical objects.
Scoring – record the number of push-ups made

STANDARD
SCORE INTERPRETATION
Boys Girls
5 33 and above 33 and above Excellent
4 25 to 32 25 to 32 Very good
3 17 to 24 17 to 24 Good
2 9 to 16 9 to 16 Fair
1 1 to 8 1 to 8 Needs Improvement
0 Cannot execute Cannot execute Poor

6. Basic Plank – to measure strength/stability of the core muscles

Scoring – record the time in the nearest sec/min. Maximum of 90 sec.
for
boys & girls

SCORE STANDARD INTERPRETATION

5 51 seconds and above Excellent

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 4 46 seconds to 50 seconds Very good
3 31 seconds to 45 seconds Good
2 16 seconds to 30 seconds Fair
1 1 second to 15 seconds Needs Improvement

7. 40-Meter Sprint – to measure the running speed

Scoring – record the time in nearest minutes and seconds
STANDARD
SCO INTERPRETA
Boys (17 y/o & above) Girls (17 y/o &
RE TION
above)
5 <4.0 minutes <4.5 minutes Excellent
4 4.1 to 5.4 minutes 4.6 to 5.9 minutes Very good
3 5.5 to 6.5 minutes 6.0 to 7.0 minutes Good
2 6.6 to 7.5 minutes 7.1 to 8.1 minutes Fair
1 >7.6 minutes >8.2 minutes Needs
Improvement
8. Standing Long Jump – to measure the explosive strength and
power of the leg muscles. Power – is the ability of the muscle to
transfer energy and release maximum force at a fast rate.
Scoring – record the best distance in meters to the nearest 0.1
centimeters.

SCORE STANDARD INTERPRETATION

5 201 cm and above Excellent
4 151 cm to 200 cm Very good
3 126 cm to 150 cm Good
2 101 cm to 125 cm Fair
1 55 cm to 100 am Needs Improvement

9. Hexagon Agility Test – to measure the ability to move in different

directions quickly. Agility is the ability to move in different
directions quickly using a combination of balance, coordination,
speed, strength, and endurance.
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.

SCORE STANDARD INTERPRETATION

5 5 seconds and below Excellent
4 6 seconds to 10 seconds Very good
3 11 seconds to 15 seconds Good
2 16 seconds to 20 seconds Fair

9
 1 21 second to 55 seconds Needs Improvement
0 Over 25 seconds Poor

10. Stick Drop Test – to measure the time to respond to a

stimulus. Reaction Time – is the amount of time it takes to respond
to a stimulus.
Scoring – record the middle 3 scores (for example: id the scores are
21, 18 and 19, the middle score is 19). In case there are two (2) same
scores, (for example 18, 18, 25) the repeated score shall be recorded.
SCORE STANDARD INTERPRETATION
5 0 – 2.4 cm Excellent
4 5.08 cm to 10.16 cm Very good
3 12.70 cm to 17.78 cm Good
2 20.32 cm to 25.40 cm Fair
1 27.94 cm to 30.48 cm Needs Improvement
11. Juggling – to measure the coordination of the eye and hand.
Coordination is the ability to use the senses with the body parts to
perform motor tasks smoothly and accurately.
Scoring – record the highest number of hits the performer has done

SCORE STANDARD INTERPRETATION

5 41 hits and above Excellent
4 31 hits to 40 hits Very good
3 21 hits to 30 hits Good
2 11 hits to 20 hits Fair
1 1 to 10 hits Needs Improvement

12. Stork Balance Stand Test – to assess one’s ability to maintain

equilibrium. Balance is the maintenance of equilibrium while
stationary or while moving.
Scoring – record the time taken on both feet in nearest seconds and
divide the scores to get the average percentage score.

SCORE STANDARD INTERPRETATION

17 y/o and above
5 161 sec to 180 sec Excellent
4 121 sec to 160 sec Very good
3 81 sec to 120 sec Good
2 16 seconds to 30 seconds Fair
1 1 second to 15 seconds Needs Improvement

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 What’s More
Now its time for you to perform the different fitness tests as explained
in this module. Just follow the given procedure presented in each test. Wear
appropriate clothing and always observe health protocols. However, before
you will proceed, let us first find out whether you are qualified to perform
the said physical activity or not by honestly answering the Physical Activity
Readiness Questionnaire (PAR Q) Test below.

PAR – Q & YOU ( A questionnaire for people ages 15-69 before doing
physical activity)
Answer the following by putting a check ( / ) on the column that
corresponds to your answer.
Name_________________________________ Year and Section:________________
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 activities?
3. In the past months, have you had a chest
pain even you were not doing any physical
activity?
4. Do you lose balance because of dizziness or
do you ever lose conciousness?
5. Do you have a bone or joint problem (eg.
Back, knee or hip) that could be made worse
by a change of physical activity?
6. Is your doctor currently prescribing drugs
(eg. Water pills ) for your blood prerssure?
7. Do you know any reason why you should not
do physical activity?

Name and Signature: Father’s name and signature:

Mother’s name and signature: Witness’ name and signature:

https://forms.gle/YY1qfUBm7ztMNchL8

11
 Now it’s time for you to undergo Physical Fitness Test on your own in
order to find out which of the fitness components you are good at and which
of those need improvement.In doing this task, you go back to the
presentation of the lesson and follow the procedure in administering the
physical fitness test. Record your scores in the table below.

PHYSICAL FITNESS TEST

Name: Section:
Age: BMI:
Weight: (kilogram) Classification:
Height: (meters) Heart Rate: After activity:
Heart Rate: Before activity: Date:
Physical Fitness Score Interpretation
Components Test
1.Flexibility
* Zipper Test

*Sit and Reach

2.Cariovascular/
Cardiorespiratory
Endurance
*3 – Minute Step Test
3.Muscular Strength
*Push Up
*Basic Plank
4.Speed
*40 meter sprint
5. Power
*Standing Long Jump
6. Agility
*Hexagonal Agility Test
7.Reaction Time
* Stick Drop Test
8.Coordination
*Paper Juggling
9.Balance
*Stok Balance Stand
Test

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 What I Have Learned

I. (Refer to the result of your physical fitness test.) Answer the following
questions:
1. What components are considered as your
strengths?__________________
2. What components need improvement?
________________________________
3. How will you improve weak components of physical fitness?
_____________________________________________________________________
_

What I Can Do

In this time of pandemic, it is very important to boost our immune

system and to keep our body healthy and fit, away from the danger brought
by COVID 19. List down physical activities (can be in a form of exercise,
dance, sports or even household chores) that you will do for 15 to 30
minutes that will help maintain or improve your health and fitness.

Day Physical Activities (15-30 minutes)

Monday Example: 30 minutes hiking at the town plaza
Tuesday
Wednesday Rest day
Thursday
Friday Rest day
Saturday
Sunday Rest day

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 ASSESSMENT (Multiple Choice)

I Choose the letter of the correct answer. Write the letter on the space
provided.
_______1. It is a test designed to determine one’s level of physical fitness.
A. Physical Fitness Test C. Physical Testing Fitness
B. Physical Test D. Physically Testing
_______2. It is the body’s relative amount of fat to fat - free mass
A. Body Mass Index C. Body Weight
B. Body Components D. Body Height
_______3. Which of the following is under health - related physical fitness?
A. power C. agility
B. speed D. Cardiovascular endurance

_______4. Refers to the ability of the muscles to generate force against

physical objects
A. endurance C. flexibility
B. strength D. speed
_______5. The ability of the muscles to do repeated work without fatigue
A. endurance C. flexibility
B. strength D. speed

II. Identify the tests designed to measure the following components by using
the words listed below.

Zipper Test Sit and Reach Basic Plank

Push Up 3 minute step test

6. Flexibility of the shoulder girdle = ____________________

7. Strength of upper extremities = ____________________
8. Strength of the muscle core = ____________________
9. Flexibility of lower extremities = ____________________
10. Cardiovascular endurance = ____________________

14
 15
PE and Health 7 Learner’s Material
https://www.us.humankinetics.com/blog/excerpt/what-is-physical-fitness
https://www.google.com/amp/s/pia.gov.ph/news/articles/1007406.amp
http://forms.gle/YY1qfUBm7ztMNchL8
http://www.deped.gov.ph/uploads/2019/12/DOs_2019_034.pdf
https://www.bbcco.uk/bitesize/guides/zxd4wxs/revision/2
https://www.deped.gov.ph/wp-content/uploads/2019/12/DO_s2019_034.pdf
References:
ASSESSMENT
I. Multiple Choice
1. a
2. a
3. d
4. b
5. a
II.Identification
6. zipper test WHAT’S IN
7. push up 1.a
8. basic plank 2. d
9. sit and reach 3. b
10. 3-minute step test 4. e
5. c
WHAT I HAVE LEARNED
I.(answers are based on the
Physical Fitness Test)
1. Strengths: with high
score/where they are good ate
2. Weaknesses: with low scores/
needs improvement WHAT I KNOW
3.possible answers are: 1.Body composition
*having regular exercise, doing 2. Flexibility
physical activities, constant 3. Muscular strength
practice and the like 4.Muscular endurance
5.Cardiovascular endurance
Key answer:
 Our Eden Land
Region IX- Zamboanga Peninsula Hymn

Here the trees

And flowers bloom
Here the breezes gently
Blow,
Here the birds sing
Merrily,
The liberty forever
I AM Stays,
A FILIPINO
by Carlos P. Romulo
Here the Badjaos roam the seas
Here the Samals live in peace
Here the Tausogs thrive so free
With the Yakans in unity

Gallant men
And Ladies fair
Linger with love and care
Golden beams of sunrise and sunset
Are visions you’ll never forget
Oh! That’s Region IX

Hardworking people
Abound,
Every valleys and Rale
Zamboangueños, Tagalogs, Bicolanos,
Cebuanos, Ilocanos, Subanons, Boholanos,
Ilongos,
All of them are proud and true
Region IX our Eden Land
16

Region IX