12

PHYSICAL
EDUCATION
Quarter 1 – Module 1:
Self-assessing Health-Related
Fitness Status
Physical Education – Grade 12
Alternative Delivery Mode
Quarter 1 – Module 1: Observing Safety Protocol While Performing MVPA: Modern
Contemporary Dance
First Edition, 2020

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Published by the Department of Education

Secretary: Leonor Magtolis Briones
Undersecretary: Diosdado M. San Antonio

Development Team of the Module

Writer/s: MAJA MICHELE B. ALCAIN, EdD
Reviewer/s: ELEONOR D. LIMBO
Illustrator: ALAN APPLE C. COSARE
Management Team: Layout Artist:
Management Team: Reynaldo S. Guillena, CESO V
Basilio P. Mana-ay Jr., CESE
Emma M. Camporedondo, CESE
Alma D. Cifra, EdD
May Ann M. Jumuad, PhD
Aris B. Juanillo, PhD
Wenefredo E. Cagape, EdD
Evelyn E. Magno
Dinah G. Oani

Printed in the Philippines by Davao City Division Learning Resources Management

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 12
Physical
Education
Quarter 1 – Module 1:
Self-assessing Health-Related
Fitness Status
Introductory Message
For the facilitator:

Welcome to the Physical Education 12 Alternative Delivery Mode (ADM) Module on

Observing Safety Protocol While Performing MVPA: Modern Contemporary Dance This
module was collaboratively designed, developed and reviewed by educators from public
institutions to assist you, the teacher or facilitator in helping the learners meet the
standards set by the K to 12 Curriculum while overcoming their personal, social, and
economic constraints in schooling.
This learning resource hopes to engage the learners into guided and independent
learning activities at their own pace and time. Furthermore, this also aims to help
learners acquire the needed 21st century skills while taking into consideration their
needs and circumstances.

In addition to the material in the main text, you will also see this box in the body of the
module:

Notes to the Teacher

This contains helpful tips or strategies that
will help you in guiding the learners.

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. Furthermore, you are expected to encourage and assist the learners as
they do the tasks included in the module.

For the learner:

Welcome to the Physical Education 12 Alternative Delivery Mode (ADM) Module on
Observing Safety Protocol While Performing MVPA: Modern Contemporary Dance. The
hand is one of the most symbolized part of the human body. It is often used to depict
skill, action and purpose. Through our hands we may learn, create and accomplish.
Hence, the hand in this learning resource signifies that you as a learner is capable and
empowered to successfully achieve the relevant competencies and skills at your own
pace and time. Your academic success lies in your own hands!

This module was designed to provide you with fun and meaningful opportunities for
guided and independent learning at your own pace and time. You will be enabled to
process the contents of the learning resource while being an active learner.

This module has the following parts and corresponding icons:

What I Need to Know This will give you an idea of the skills or
competencies you are expected to learn in the
module.

What I Know This part includes an activity that aims to

check what you already know about the
lesson to take. If you get all the answers
correct (100%), you may decide to skip this
module.

What’s In This is a brief drill or review to help you link

the current lesson with the previous one.

What’s New In this portion, the new lesson will be

introduced to you in various ways such as a
story, a song, a poem, a problem opener, an
activity or a situation.

What is It This section provides a brief discussion of the

lesson. This aims to help you discover and
understand new concepts and skills.

What’s More This comprises activities for independent

practice to solidify your understanding and
skills of the topic. You may check the
answers to the exercises using the Answer
Key at the end of the module.

What I Have Learned This includes questions or blank

sentence/paragraph to be filled in to process
what you learned from the lesson.

What I Can Do This section provides an activity which will

help you transfer your new knowledge or skill
into real life situations or concerns.

Assessment This is a task which aims to evaluate your

level of mastery in achieving the learning
competency.
 Additional Activities In this portion, another activity will be given
to you to enrich your knowledge or skill of the
lesson learned. This also tends retention of
learned concepts.

Answer Key This contains answers to all activities in the

module.

At the end of this module you will also find:

References This is a list of all sources used in developing

this module.

The following are some reminders in using this module:

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 What I Know before moving on to the other activities
included in the module.
3. Read the instruction 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 through with it.
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!
 What I Need to Know

This module was designed and written with you in mind. It is here to help you master
the Self- assessment of your Health-Related Fitness Status through undertaking the
different physical fitness tests. The scope of this module permits it to be used in many
different learning situations. The language used recognizes the diverse vocabulary level
of students. The lessons are arranged to follow the standard sequence of the course.
But the order in which you read them can be changed to correspond with the textbook
you are now using.

The module is consisting of the following parts, namely:

• Part 1 – The Physical Fitness Tests
• Part 2 – Self-Assessing Health-Related Fitness Status

After going through this module, you are expected to:

1. Identify different physical fitness tests;
3. Undergo physical fitness tests;
4. Self-Assesses Health-Related Fitness Status;
5. Realize the importance of doing regular exercise in maintaining physical fitness
and wellness.
 What I Know

Choose the letter of the best answer. Write the chosen letter on a separate sheet of
paper.

1. What PF test measures the strength of your upper body muscles including
the hands, arms, and shoulders?
a. Curl-ups
b. Sit-and Reach
c. 90 Degree Push-up
d. 3 Minute Step Test
2. A PF test which measures the strength of your core or abdominal muscles is
called what?
a. Curl-ups
b. Sit-and Reach
c. 90 Degree Push-up
d. 3 Minute Step Test
3. Sit-and-reach is a test to measure the flexibility of what part of your body?
a. Arm and shoulder
b. Core Muscles
c. Lower extremities
d. Upper extremities
4. What PF test which measures the flexibility of your upper arms and shoulder
girdle?
a. Curl-ups
b. Sit-and Reach
c. Zipper Test
d. 3 Minute Step Test
5. 3 Minute Step Test is to measure what PF component?
a. Flexibility
b. Muscular Strength
c. Muscular Endurance
d. Cardiovascular Endurance

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 Lesson
Part 1: The Physical Fitness
1 Tests

Maintaining a physically fit and a healthy body are of big help in going through
with the demands of your everyday battles in life. As a teenager, you must have to
be physically active since it is one way of addressing your physical, mental, and
emotional health issues and concerns.

In maintaining your physical fitness into an ideal level, it is important to self-

assess your physical fitness status. For you to be able to do that, you must have to
undergo the physical fitness tests and self-assess your test results. How are you
going to do that? Let’s find out as you go through with this module. Are you ready?

What’s In

Activity 1: “Let’s Get Physical”

Let’s start your day with the following physical activities below. Note that
Physical activity is a very good preparation in conditioning your mind and body, thus
making you ready for the rest of your daily tasks and activities.

a.) Do the following warm-up activities: (Youtube search: How to Warm-up Before
Exercise)

1. Arm and shoulder stretch to your right for 8 counts, then do it to your left
2. 8 Squats

3. 4 inward hip rotations, 4 outward hip rotations

4. 8 Lunge and knee with right and left leg alternately

5. 8 Leg swings

6. 10 times Jumping Jacks

7. Push-ups as many as you can

b.) Perform 1 Zumba dance (Youtube search: any zumba dance that you can find in
youtube)

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c.) Cool-down activity (Youtube search:Fast 5 Minute Cool-Down and Stretching Work-out
for Busy People)

1. Boxer shuffle 4. Shoulder Rolls

2. Roundabout toe touch 5. Arm pull and hip flexor

3. Torso Twist

Answer the following questions:

1. What do you feel while doing the activity?

2. What health-related fitness components were developed in you while doing the

activity?
3. How can you improve the level of your health-related fitness?

4. What are physical activities that you can do in order to increase the level of your

health-related fitness components?

5. Why is doing physical activity important to you as a Grade 12 student?

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 What’s New

Activity 2: “Finding PFT”

This activity will let you activate your prior knowledge regarding the topic. In
the puzzle below, you are going to find words which refer to the different health-
related fitness tests and tell what health-related fitness component is being assessed
in every test. Write your answers on the template below the puzzle.

S I T A N D R E A C H
I T P L A N K E D J C
E R E S Q U A T N O U
Z I P P E R T E S T R
E R E S T S W I M Y L
D A N C E E M A B O U
C A R D I O S L M G P
P U S H U P O T I A S

Answer here:
Physical Fitness Tests Health-Related Fitness components being
assessed
1.
2.
3.
4.
5.

5
 What is It

In this phase, you are going to read and understand the different physical
fitness tests. How are you going to take the test and what are the health-related
fitness components being assessed in every test? Let’s find it out, are you ready?

Part 1: How to calculate your Body Mass Index (BMI)

Body Mass Index is a person’s weight in proportion to his/her height. Getting

the Body Mass Index is a way of determining your nutritional status. In calculating
your BMI, you must use this formula:

Weight in (kg)
Height in (m)²

For example, if your weight is 48 kg. and your height is 1.60 m., your BMI and
its classification will be determined by doing the operation below:

BMI = 48 kg
1.60 m² - (get the square first for this number by doing this operation:
1.60 x 1.60 = 2.56)
= 48/2.56
BMI = 18.75
Classification: Normal

Nutritional Status/Classification:

Below 18.5 Underweight

18.6-24.9 Normal

25-29.9 Overweight

30 and above Obese

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Part 2: The Muscular Strength and Endurance Tests

Name of Test Purpose Equipment Procedures

Ninety Degree the purpose Mat 1. With your mat, you lie with face
Push-up of this test is down and do the standard push-
to measure up position.
the strength For male: Perform it with arms
of your upper straightened. Also keep the back
body muscles and knees straight. Move the arms
including the lower until you reach the 90-
hands, arms, degree angle of your elbows. Upper
and arms should be parallel to the
shoulders. floor.
For female: Perform with knees
touching the mat. Straightened
your arms and keep your back
straight. Move your arms lower
until you reach the 90-degree
angle at your elbows. Upper arms
should also be parallel to the floor.
2. Execute the 90-degree push-ups
as many as you can with 2 seconds
going down and 1 second going up.
Record it in your activity notebook
by following the template below.
B. Curl-ups The purpose Mat 1. Look for a partner either your
of this test is family member or your peer. Let
to measure your partner assist you as shown
the strength on the illustration below. With
of your core your partner, you lie with your face
or abdominal facing upward. Bend your knees
muscles. with your feet at about 12 inches
from your buttocks.
2. Let your arms be extended and
rested on your thighs.

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 3. Execute a curl-up by bringing
your upper body upward and
sliding your fingertips above your
knees (2 seconds going up, 1
second going down). One curl-up
will be counted when your
shoulder blade will touch the floor.
4. Execute as many as you can.
Record the number of your curl-
ups made.

Part 3: Flexibility Tests

Name of Test Purpose Equipment Procedures

A. Sit-and-reach The purpose Tape 1. Look for a partner to assist you
of this test is measure in doing this activity. You sit down
to measure on the floor placing your back flat
the flexibility on the wall. Position your feet at
of your lower about 12 inches apart.
extremities 2. Place one hand on the top of the
particularly other and position it on the floor.
the Do it without bending your elbows,
hamstring knees, and back.
muscles (a 3. You will need a tape measure.
muscle at the Your partner will place the zero
back of the point of the tape measure at the
thigh). center of your legs nearest to your
body while the rest of the tape
measure will be spread out.
4. Execute the test by reaching the
farthest point without bending
your knees.
5. Measure your reach at the
farthest distance with the tip of
your finger. Record the scores in
centimeter.

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 B. Zipper Test The purpose Ruler 1. Stand up straight. Test your
of this test is right shoulder first by raising your
to measure right arm, bending your elbow and
the flexibility reaching it down across your back
of your upper as far as you can. On the other
arms and hand, extend your left arm down
shoulder and behind your back. Bend your
girdle. elbow across your back and cross
your fingers over your right hand.
2. This time, do the same
procedure with your left arm. You
can follow the illustration below.
3. Your partner will measure the
distance in which the fingers are
overlapped. Record the scores
using tape measure in
centimeters. Use the standard
below:

Standard:

0 – did not touched fingers 3 – fingers overlapped by 3 to 4 cm

1 – touched only tip of fingers 4 – fingers overlapped by 5 to 7 cm

2 – fingers overlapped by 1 to 2 cm 5 – fingers overlapped by 8 cm or more

Part 3 – Cardiovascular Endurance Tests

Name of Test Purpose Equipment Procedures

3 Minute Step To measure 1. Step with 1. Position yourself in front of
Test your 12 inches the step.
cardiovascular height 2. With your partner’s signal,
endurance. 2. Stopwatch step up (with your left foot,
up with your right foot) and
down (with your left foot,

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 down with your right foot) for
3 minutes.
3. After the step, count your
pulse for 10 seconds and
multiply it by 6.

Refer your Performance Target in the table below:

PERFORMANCE TARGET FOR BOYS

STRENGTH FLEXIBILITY ENDURANCE

AGE 90 Partial Sit and Zipper 3 Min. 1 Km.
Degree Curl-Ups Reach Test Step Test Walk/Run
Push-ups (cm)
9 15 23 37 122 4:57
10 16 25 39 121 4:40
11 17 26 41 119 4:27
12 18 28 43 117 4:25
13 19 32 45 115 4:19
14 20 36 50 110 4:18
15 21 38 55 107 4:14
16 22 42 56 105 4:10
17 23 45 64 102 4:00
18 24 47 69 99 3:55
19 25 49 70 98 3:45
20 26 51 72 96 3:35
21 27 55 72 95 3:30

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 PERFORMANCE TARGET FOR GIRLS
STRENGTH FLEXIBILITY ENDURANCE
AGE 90 Degree Partial Sit and Zipper Test 3 Min. 1 Km.
Push-ups Curl-Ups Reach(cm) Passed/failed Step Test Walk/Run
9 7 20 43 119 5:30
10 7 21 45 117 5:00
11 8 21 47 115 4:55
12 9 22 49 113 4:50
13 10 22 52 111 4:47
14 11 23 54 108 4:38
15 12 23 58 103 4:30
16 13 24 63 101 4:25
17 14 25 68 100 4:17
18 14 26 72 98 4:10
19 15 27 74 96 4:07
20 15 30 75 95 3:37
21 16 30 75 93 3:55

Here are suggested activities for you to develop and improve your PF components:
PF Components PF Activities
Muscular
Strength and
Endurance

Plank Sit-up Push-up

Flexibility

Triceps Stretch Single Leg Hamstring Stretch Arm-cross Stretch

Cardiovascular
Endurance

Jogging Brisk Walking

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 Lesson
Part 2: Self-Assessing Health-
1 Related Fitness Status

What’s More

This time, you will be assessing your health-related fitness status. For you to
be able to do that, you must have to do the following activities:

Activity 3: Undertaking the Physical Fitness Tests

Be Reminded of the following while undertaking the tests:

Before:
a. Wear your PE uniform or any PE attire;

b. Do warm-up activities for at least 5-10 min.;

c. Take the test in a safe and comfortable place.

During:

a. Rehydrate

b. Rest
After:

a. Do cool-down activities for at least 5-10 min.

Part A: Take the Physical Fitness Tests in this order:

1. Body Composition
a. Height
b. Weight
c. Calculate your Body Mass Index (BMI)
2. Muscular Strength and Endurance Tests
a. Ninety Degree Push-up
b. Curl-ups
3. Flexibility Tests
a. Sit-and-reach
b. Zipper Test
4. Cardiovascular Endurance Tests
a. 3 Minute Step Test

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Part B: Fill-up the template below with your results.

Name: ________________________

Age: ________________________

Year Level/Section: _________________

a.) Body Composition:

BMI: __________ Classification: ____________

b.) Muscular Strength and Endurance Tests:

90 Degree Push-up: ___________ Curl-ups: _________________

c.) Flexibility Tests:

Sit and Reach: _____________cm. Zipper Test: Right Arm Up: ______
Left Arm Up: ______
d.) Cardiovascular Endurance Test:
3-Minute Step test: ___________

Physical Fitness Test Results Summary Table:

Name Age BMI and Its Strengths Weaknesses
Classification (Indicate what (Indicate what HRF
HRF Components) Components)

Part C: After taking the Physical Fitness Tests, you answer the following
questions below:
1. What are your strong physical fitness components? Why do you think you have
become strong in these components?

2. What are your weak physical fitness components? Why do you think you are
weak in these components?

3. What should you do in order to sustain the level of your strong Health-Related
Fitness component/s?

4. What should you do in order to increase the level you’re your weak Health-
Related Fitness component/s?

5. Is maintaining a high level of physical fitness components important to you as a

student? Why?

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 What I Have Learned

1. Body Mass Index is a person’s weight in proportion to his/her height.

2. The formula in getting the Body Mass Index is Weight in (kg) divided by Height in
(m)²

3. Ninety Degree Push-up is a test to measure the strength of your upper body
muscles including the hands, arms, and shoulders.

4. Curl-ups is a test is to measure the strength of your core or abdominal muscles.

5. Sit-and-reach is a test to measure the flexibility of your lower extremities

particularly the hamstring muscles (a muscle at the back of the thigh).

6. Zipper Test is to measure the flexibility of your upper arms and shoulder girdle.

7. 3 Minute Step Test is to measure your cardiovascular endurance.

8. Plank, sit-up, and push-up are physical fitness activities to develop muscular
strength and endurance.

9. Triceps Stretch, single leg hamstring stretch, and arm-cross stretch are physical
activities to develop flexibility.

10. Jogging, and brisk walking are physical activities to develop cardiovascular
endurance.

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 What I Can Do

Activity 4: “Cut-and-Paste”

Directions: Suggest activities in order to improve your weak PF components. Cut-out

pictures of a person doing physical fitness activities and identify its PF component.
Paste it on the space provided below:

Physical Fitness Components Physical Fitness Activities

(Paste Pictures here)
1. Body Composition

2. Muscular Strength and

Endurance

3. Flexibility

4. Cardiovascular Endurance

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 Assessment

Directions: Multiple Choice. Choose the letter of the best answer. Write the chosen
letter on a separate sheet of paper.
1. Curl-ups is a PF test which measures what PF component?
a. Flexibility
b. Muscular Strength
c. Muscular Endurance
d. Cardiovascular Endurance
2. 90 Degree Push-up is a PF test which measures what PF component?
a. Flexibility
b. Muscular Strength
c. Muscular Endurance
d. Cardiovascular Endurance
3. What PF component will be measured by taking 3 Minute Step Test?
a. Flexibility
b. Muscular Strength
c. Muscular Endurance
d. Cardiovascular Endurance
4. What PF test measures the flexibility of your lower extremities particularly the
hamstring muscles?

a. Curl-ups
b. Sit-and Reach
c. Zipper Test
d. 3 Minute Step Test
5. The flexibility of your upper arms and shoulder girdle will be measured by taking
what PF test?

a. Curl-ups
b. Sit-and Reach
c. Zipper Test
d. 3 Minute Step Test

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Part II - Name the given exercises and tell what PF component will be developed in
doing these activities:

Name of exercise PF Component Being Developed

1. _______________ _______________

2. _______________ _______________

3. _______________ _______________

4. _______________ _______________

5. ________________ _________________

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 Additional Activities

Directions: Read an article in books, magazines, or in the internet regarding the

benefits of doing physical fitness activities. Sort the benefits according to PF
components by filling-up the template below:

Physical Fitness PF Component Health Benefits

Activities Developed

References

Benavinte, Renato P., et al. First Edition 2013, Physical Education and Health
Learner’s Module, Grade 8, DepEd-Bureau of Secondary Education Curriculum
Development

https://www.healthline.com, Muscular Endurance Exercises: Top 5 Workouts,

retrieved, September 23,2019

Lite.n.m.wikipedia.org, cardiovascular fitness, retrieved sept 25, 2019

https://www.percentral.org.com, Muscular Strength, retrieved September 25, 2019

https://www.saga.co.uk,10 Great flexibility Exercises, retrieved, September

23,2019

https://www.healthline.com, List of Cardio Exercise: 14 Fun Workouts, retrieved,

September 23,2019

https:/www.healthcorps.org, 7 Benefits of Plank exercise, retrieved, September 23,

20019

https://www.urbanfitness.com, 12 benefits of Squats, retrieved September 23,

2019

https://www.healthline.com, Benefits of push-ups, retrieved September 23, 2019

https://www.healthline.com, Sit-up Benefits, retrieved, September 23, 20019

18
https://www.healthline.com, Walking Lunge Benefits, retrieved, September 23,
20019

https://www.betterhealth.voc.gov.au, Health Benefits of Running and Jogging,

retrieved, September 23, 20019

https://www.mayoclinic.org, Walking: Trim your waistline, improve your health,

retrieved, September 23,2019

https://www.study.com, What is the FITT Principle?, retrieved, September 24,2019

https://www.yourdictionary.com, Health-related Fitness Dictionary Definition,

retrieved September 25, 2019

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For inquiries or feedback, please write or call:

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Ground Floor, Bonifacio Bldg., DepEd Complex

Meralco Avenue, Pasig City, Philippines 1600

Telefax: (632) 8634-1072; 8634-1054; 8631-4985

Email Address: blr.lrqad@deped.gov.ph * blr.lrpd@deped.gov.ph