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Physical Education
Learning Activity Sheet
Quarter 3 – MELC 2
Health Related Physical Fitness
(Post Test)

REGION VI - WESTERN VISAYAS

Physical Education 8
Activity Sheet No. 2
First Edition, 2020

Published in the Philippines

By the Department of Education
Region 6 – Western Visayas

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.

This Learning Activity Sheet is developed by DepEd Region 6 – Western Visayas.

ALL RIGHTS RESERVED. No part of this learning resource may be

reproduced or transmitted in any form or by any means electronic or mechanical
without written permission from the DepEd Regional Office 6 – Western Visayas.

Development Team of Physical Education Activity Sheet

Writer: Analyn C. Laure
Rose Ann E. Tianchon
Illustrators: Jonifer O. Almeida
Editors: Yolanda Boladas
Ronie C. Reteracion
Layout Artist: Laurence U. Dadivas
Schools Division Quality Assurance Team:
Reviewers: Ronie C. Reteracion
Shirley A. De Juan
Division Management Team:
Salvador O. Ochavo, Jr.
Jose Niro R. Nillasca
Segundina F. Dollete
Shirley A. De Juan
Ronie C. Reteracion
Regional Management Team:
Ramir B. Uytico
Pedro T. Escobarte, Jr.
Elena P. Gonzaga
Donald T. Genine
Celestino Dalumpines IV
Althea Landar

Printed in the Philippines ______________________

Department of Education – Region VI

Office Address: Duran Street, Iloilo City

Telefax: (033) 336-2816 (033) 509-7653
E-mail Address: region6@deped.gov.ph

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Introductory Message

Welcome to Physical Education 8!

The Learning Activity Sheet is a product of the collaborative efforts of

the Schools Division of Capiz and DepEd Regional Office VI - Western Visayas
through the Curriculum and Learning Management Division (CLMD). This is
developed to guide the learning facilitators (teachers, parents and responsible
adults) in helping the learners meet the standards set by the K to 12 Basic
Education Curriculum.

The Learning Activity Sheet is self-directed instructional materials

aimed to guide the learners in accomplishing activities at their own pace and time
using the contextualized resources in the community. This will also assist the
learners in acquiring the lifelong learning skills, knowledge and attitudes for
productivity and employment.

For learning facilitator:

The P.E 8 Activity Sheet will help you facilitate the leaching-learning activities
specified in each Most Essential Learning Competency (MELC) with minimal or
no face-to-face encounter between you and learner. This will be made available
to the learners with the references/links to ease the independent learning.

For the learner:

The P.E 8 Activity Sheet is developed to help you continue learning even
if you are not in school. This learning material provides you with meaningful and
engaging activities for independent learning. Being an active learner, carefully
read and understand the instructions then perform the activities and answer the
assessments. This will be returned to your facilitator on the agreed schedule.

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 LEARNING ACTIVITY SHEET
Name of Learner:
Grade:
Section:
Date:

Physical Education 8

Health Related Physical Fitness -POST TEST

I. Learning Competency with Code
Review goals based on assessment results (PE8P4-IIIa-34)

II. Background Information for Learners

Learners will focus on physical activity and physical fitness. They will be learning
the physical activity and physical fitness assessment. Physical activity simply means
movement of the body that uses energy. Walking, gardening, sweeping, and mopping
the floor, climbing the stairs, or dancing are all good examples of being active. On the
other hand, physical fitness is the capacity to carry out daily tasks with vigor and
alertness, without undue fatigue and with ample energy to enjoy leisure time pursuits
and to meet emergencies. The learners will focus on skill- related fitness test such as
coordination, agility, speed, power, balance and reaction time.
In this activity, learners will focus on how to conduct physical activity and
physical fitness assessments of their family/ school peers. But before that they must
be able to understand and identify the physical activity and physical fitness
assessments that they are going to perform with their family or their school peers.
Students at the same time will perform the different activities to become
physically fit and assess their performance. Skill-Related fitness will be the focus of
the lesson.

III. Accompanying DepEd Textbook and Educational Sites (With

Possible Materials for experiments/activities)

Kto12 Enhanced Basic Educ. Cur. Guide Grade 8 Physical Education

Most Essential Learning Competencies
Revised Physical Fitness Test Manual D.O No.034, s. 2019
Physical Education and Health Learners Manual Grade 11 p.66 Physical
Educaton Health and Music IV p.2(Helen G. Imasa, Angelita C.
Padilla,AidaM. Angeles)

IV. Activity Proper:

Directions/Instructions
During the first quarter in physical education, it was already discussed
the meaning of Physical activity and Physical Fitness. You already undertook
health – related fitness. So therefore, you already have a background in our

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 topic. It is really important to assess and review what you have learned from
the previous lesson.
The health-related fitness activities have vital roles in the holistic
development of an individual. The fitness activities depend on the individual’s
choice, age spacing. Health-related fitness develops cardiovascular fitness and
it helps you in the process of aging. To achieve the level of fitness we desire,
one has to set goals. Setting goals is important. This will serve as a basis for
you to prioritize strategies leading to the achievement of your goals in life.

Physical fitness is divided into four health- and six skill-related components.
Skill-related fitness enhances one’s performance in athletic or sports events.
Health-related fitness is the ability to become and stay physically healthy.

Five Health- Related Fitness Components

1. Cardiovascular fitness is the ability of the heart (cardio) and circulatory system
(vascular) to supply oxygen to muscles for an extended period of time.
Cardiovascular is also called cardio-respiratory (lungs) fitness. Usually, the 1km
run or some other type of continuous fitness activity (12-minute run, cycling, step-
test, etc.) is used to assess cardiovascular fitness.
2. Muscular endurance refers to the ability of the muscles to work over an
extended period of time without fatigue. Performing pushups and sit-ups or
crunches for one minute is commonly used in fitness testing of muscular
endurance.
3. Muscular strength refers to the maximum amount of force a muscle can exert
against an opposing force. Fitness testing usually consists of a one-time
maximum lift using weights (bench press, leg press, etc.).
4. Flexibility is the ability to move a body part through a full range of motion (ROM)
at a joint. The sit-and-reach is commonly used to determine flexibility.
5. Body composition is the ratio of body fat to lean body mass (including water,
bones, muscles, and connective tissues). Having too many fat tissues is a risk
factor for cardiovascular diseases, diabetes, cancer, and arthritis.
In addition to improving quality of life, health-related fitness
• increases muscle tone and strength;
• decreases susceptibility to injuries and illness;
• improves bone mineral density;
• reduces risk of osteoporosis;
• improves posture;
• increases efficiency of the respiratory and circulatory systems;
• decreases risk of cardiovascular disease and stroke; and
• improves blood pressure.

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Activity 1. Conduct of HRF
Directions: Perform the Physical Fitness Test below observing the safety measures
set in our pre-test last quarter one. Record your scores and ratings on the score card
provided.
PHYSICAL FITNESS TEST SCORECARD (POST TEST)
Name: ____________________________ Sex: ___________ Age: _________
Health-Related Fitness Test:
A. BODY COMPOSITION: Body Mass Index (BMI)
Body Mass Index (BMI)
Height (meters) Weight (kilograms) BMI Classification

B. CARDIOVASCULAR ENDURANCE: 3 Minutes Step

Heart-Rate per minute
Before the Activity: After the Activity:
C. STRENGTH: Push-up Basic Plank
Number of Push-ups: Time:

D. FLEXIBILITY (Scores in centimeters)

First Try: Second Try: Best Score:

Answer following questions and write your answers on the space provided.
1. How do you feel after conducting the exercises?
_____________________________________________________________.
2. What Health-Related Fitness Component do you feel is your strength and/or
weakness? Explain your answer briefly. _____________________________
_____________________________________________________________.
3. Compare your previous result to the present HRF result are there any
changes? If yes, explain your answer. ______________________________
_____________________________________________________________.

Activity 2. Tiktok with friends

Directions: Invite 1 to 2 members of the family and create a 2-3 minutes tiktok
dance routine. Make sure to follow health safety protocols in doing the activity such
as wearing of face masks and observe social distancing. Take note also of the
components of Health –Related Fitness in doing your routine and answer questions
below. Write your answer on the space provided

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1. What Health-Related Fitness Component/s is/are present in your Tiktok routine?
___________________________________________________________________
___________________________________________________________________
__________________________________________________________________.
2. How do you feel when dancing together with your family members?
___________________________________________________________________
___________________________________________________________________
__________________________________________________________________.

What I Have Learned

Directions: Complete the sentences below by supplying them with most appropriate
answers. Write your answers on the space provided.
1. Physical Fitness is ______________________________________________
_____________________________________________________________.
2. Cardio-respiratory endurance can help me ___________________________
_____________________________________________________________.
3. My favorite physical activity is _____________________________________
_____________________________________________________________.
4. Strengthening my body can _______________________________________
_____________________________________________________________.
5. Therefore, I have learned that _____________________________________
_____________________________________________________________.
6. If given the chance, I would like to learn more about _____________________
___________________________________________________________________.

Activity 3. Identify me!

Directions: From the pool of words below, choose the appropriate answer to the
following descriptions. Write your answer on the space provided,

Cardiovascular fitness Muscular endurance Muscular strength

Flexibility Body composition Agility
_____________1. Ratio of body fat to lean body mass (including water, bones,
muscles, and connective tissues). Having too many fat tissues is a risk factor for
cardiovascular diseases, diabetes, cancer, and arthritis.
_____________2. Refers to the ability of the muscles to work over an extended period
of time without fatigue. Performing push-ups and sit-ups or crunches for one minute is
commonly used in fitness testing of muscular endurance.
_____________3. Ability to move a body part through a full range of motion (ROM) at
a joint.
_____________4. Ability of the heart (cardio) and circulatory system (vascular) to
supply oxygen to muscles for an extended period of time.
_____________5. Ability of the muscles to work over an extended period of time
without fatigue.

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Activity 4. Jumbled Words
Directions: Arrange the Jumbled letters to get the right/correct words. Write your
answer on the space provided.

1. XELFYTILIB- _______________________________________________________
2. YDOB TIONCOMSIPO - ______________________________________________
3. LARCUMUS THNGSTRE - ____________________________________________
4. LARCUMUS DURANCEEN- ___________________________________________
5. VASCARCUDIORAL SSFITEN- ________________________________________

V. Reflections:
Directions: Read each question carefully. Write your answers on the space
provided.

1. What is the importance of HRF?

______________________________________________________________
______________________________________________________________
______________________________________________________________
______________________________________________________________
_____________________________________________________________.

2. How can you apply this in your daily life?

______________________________________________________________
______________________________________________________________
______________________________________________________________
______________________________________________________________
_____________________________________________________________.

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Reflection
Answers may vary
Identify me! Jumbled words What I Have Learned
1. Body composition 1. Flexibility 1. Improve my respiratory system
2. Muscular endurance 2. Body composition 2. It keeps the body healthy
3. Flexibility 3. Muscular strength 3. Exercise
4. Cardiovascular fitness 4. Muscular endurance 4. Help me to a lot of work
5. Muscular strength 5. Cardiovascular 5. Physical fitness is important
fitness 6. The topic physical fitness
Answer Key V.