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For SHS LEARNERS

Physical Education and Health 11
Quarter 3 Week 1-5
MELC 1: Self-assesses health-related fitness (HRF) status, barriers to physical activity
assessment participation and one’s diet..(PEH11FH-IIg-i-6)
MELC 2: Sets FITT goals based on training principles to achieve and/ or maintain HRF.
(PEH11FH-Iii-j-7)
MELC 3: Engages in moderate to vigorous physical activities (MVPAs) for at least 60
minutes most days of the week in a variety of settings in-and out- of school. (PEH11FH-
IIa-t-8)
Objectives: At the end of the lessons, learners are expected to:
1. Determine the different types of health-related fitness components;
2. Assess self-health-related fitness status.
3. Discuss the different barriers to physical activity participation;
4. Identify personal from environmental barriers;
5. Distinguish the nutrients that can boost energy and fuel performance;
6. Differentiate the benefits of the three food nutrients.
7. Apply FITT Principle for sports program.
8. Perform moderate to vigorous physical activity for at least 60 minutes.
9. Classify the intensity of MVPAs performed at home.
Written by:
Emerald B. Arevalo-Manzanal
Francisco Ramos National High School

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WEEK 1
I. MINI LESSON: Health-related Fitness for Sports
Hello! Good day. Welcome to the world of fitness. Can I ask you something?
Do you enjoy doing things alone? Or do you enjoy doing activities with friends?
Today, you are going to learn the different components of health related
fitness regarding to sports. But before that let’s have a short overview about sports.

Sports are activities that require physical actions and skills where individuals
or teams compete under a set of rules. It is classified as individual, dual, or team
sports. Individual sports are sports competitions in which participants or competitors
participate as individuals are played by one participant on each competing side, dual
sports are played by two competing pairs, while team sports are played with three or
more players.
The table below shows examples of sports according to its types.
SPORTS INDIVIDUAL DUAL TEAM
Badminton • • •
Basketball •
Bowling • •
Boxing • •
Football •
Lawn Tennis • • •
Track and Field • •
Table Tennis or • • •
Pingpong
Skating • • •
Softball •
Swimming • •
Volleyball •
Beach Volleyball •
COMPONENTS OF HEALTH RELATED FITNESS
There are five areas of health related fitness. They are heart and lung
endurance or cardiovascular endurance, muscular strength, muscular endurance,
flexibility, and body composition.

Heart and lung endurance or cardiovascular endurance is the ability to

exercise the entire body for long periods of time. It requires a strong heart, healthy
lungs, and clear blood vessels to supply the body with oxygen. Activities to improve
fitness in this area include running, swimming and cycling. A person must
do the activity continuously for a minimum of 20 minutes within their target heart
rate zone.

Muscular Strength is the amount of force you can put forth with your muscles. It is
often measured by how much weight you can lift. Examples of muscular strength
include weight lifting, American football, wrestling, boxing. Fitness testing will be
measured by doing weight lifting.

Muscular Endurance is the ability to use the muscles, which are attached to the
bones, many times without getting tired. You can improve muscular endurance by
doing triathlon and duathlon, rowing, tennis, football, hockey. Measuring the
number of sit-ups or squat is used for fitness testing.

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 Flexibility is the ability to use your joints fully. You are flexible when the muscles
are long enough and the joints are free enough to allow movement. Stretching
before and after activities will help to improve flexibility. Gymnastics is a good
example of flexibility. The sit-and-reach and the trunk lift are two tests used to
measure flexibility.

Body Composition is the percentage of body weight that is fat compared to other
body tissue, such as bone and muscle. Body composition can be measured using
an instrument called calipers, a specialized scale, or it can be calculated by using
the body mass index (BMI) which uses height and weight to determine your BMI.

II. Facilitating Activity

Individual Activity:
Directions: Identify the following sports activity whether it is cardiovascular
endurance, muscular strength, muscular endurance, flexibility. Write your
answer on the space provided.
1. Triathlon- ______________________________
2. Gymnastics- ____________________________
3. Swimming- _____________________________
4. Boxing- ________________________________
5. Cycling- ________________________________

III. Evaluation Activity.

Direction: Choose and write the letter with the correct answer on the space provided.
___1. What component of health related fitness that often measured by how much
weight you can lift?
a. Cardiovascular endurance c. Muscular strength
b. Muscular Endurance d. Flexibility
___2. Which of the following best describes muscular endurance?
a. Can be measure through zipper test c. Step-test is one of its example
b. Use to test your heart and lungs d. Ability to move without fatigue
____3. What component of HRF that calculates your BMI?
a. Body composition c. Muscular strength
b. Flexibility d. Cardiovascular endurance
____4. What is the best assessment tool to test your heart and lungs in supplying
oxygen?
a. Sit and reach B. Three minute jog c. Lifting d. Squat
____5. How can you measure your body composition?
a. With the use of calipers. c. Compute your age and weight.
b. By measuring your height. d. Compare your height and weight.
IV. Reflections:
1. As a student, what is your best way to become physically fit amidst the
pandemic?
__________________________________________________________
__________________________________________________________
__________________________________________________________
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WEEK 2
I. MINI LESSON: Barriers to Physical Activity and Sports
Hi! How are you today? From the previous topic you’ve learned about the
components of Health-related fitness such as cardiovascular endurance, muscular
strength and endurance, flexibility and body composition.
Today, you will learn the different barriers to physical activity participation for
you to be able to assess yourself experiences.

BARRIERS TO PHYSICAL ACTIVITY

• Personal Barrier
- Personal reasons or explanations for being inactive. Common
reasons are cited as:
o insufficient time
o inconvenience
o lack of self-motivation
o non-enjoyment of activity
o boredom
o lack of confidence
o fear of being injured or having been injured recently
o lack of self-management skills
o lack of encouragement, support, or companionship
• Environmental Barrier
- Often limit or prevent a person in participating in any activities.
Many factors in our environment affect us. Obvious
factors include:
o accessibility of walking paths,
o accessibility of cycling trails, and recreation facilities
o traffic, availability of public transportation
o crime, pollution and weather
o Social environment, such as support from family and friends
o community spirit

Below are some barriers and their solutions that may help you in overcoming
your barriers to an active lifestyle.
BARRIER SOLUTION
I do not have the time Prioritize activities and cut back some time from the non-
essential activities to be able to exercise.
I am always tired Make a physical activity diary and analyse which part of
the day you have more energy and schedule your activity
around that period.
I do not know how Read journals and articles on the best practices as well
as ask people who have been successful at adopting the
healthy behaviour
I do not have enough There are numerous exercise regimens that are not
money expensive such as running and swimming
I do not feel support Inform family and friends about the new behaviour or join
an activity club that has the same interests
I easily get Avoid negative self-talk and replace them with
discouraged encouraging words.

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II. FACILITATING ACTIVITIES
Activity 1: WHERE DO I BELONG?
Direction: Identify the different barriers from the box and write each in the space
provided where they belong.

*Traffic *Too tired *Motivation

*Insufficient time *Transportation *Walking path
*Fear of injury *Crime *Community spirit
*Pollution *Lack of confidence *No energy

PERSONAL BARRIER ENVIRONMENTAL BARRIER

1 1
2 2
3 3
4 4
5 5
6 6

III. EVALUATION
Direction: Choose and write the letter with the correct answer on the space provided.
___1. Accessibility of walking paths belongs to what type of barrier to physical
activity?
a. Environmental Barrier c. Personal Barrier
b. Climate Barrier d. Interpersonal Barrier
___2. What barrier of physical activity if a person feels non-enjoyment of exercise?
a. Interpersonal Barrier c. Personal Barrier
b. Environmental Barrier d. Climate Barrier
___3. Which of the following is not a characteristic of personal barriers to physical
activity?
a. Fear of being injured c. Insufficient time
b. Public transportation d. Lack of confidence
___4.Which of the following is the best thing to do if weather becomes a barrier to
physical activity?
a. Run 100meters at the oval c. Go to the park and execute aerobics
b. Go to swimming pool &practice d. Play zumba video and perform it at home
___5. Which of the following statement shows environmental barrier?
a. Maria doesn’t want to join taekwondo class because she has traumatophobia.
b. Marco did not appear on his PE class because he attended the mass.
c. Mario is uncomfortable performing physical activity.
d. Marga came late to her volleyball game.

IV. Reflections:
1. What strategies have worked best for you in overcoming your own barriers to
become more physically active?
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WEEK 3
I. MINI LESSON: FOOD NUTRIENTS FOR ENERGY AND PERFORMANCE
Hi there! Good day. As you continue your learning you must not forget that
sports is not only limited in acquiring skills but also includes healthy life style and
nutrition.
For you to attain this, you need to learn the different food nutrients that may
increase your energy and performance.
• PROTEIN
- Essential for building every part of the body, the brain, heart, organs, skins,
muscles and blood.
- Athletes need more protein as they are building and/or repairing muscle as well as
connective tissue during exercise. Their requirements are two to three times the
amount of protein as normal people, or between 1.4-2g per kilo of body weight per
day.
-Sources of Protein
• lean meats – beef, lamb, veal, pork, kangaroo
• poultry – chicken, turkey, duck, emu, goose, bush birds
• fish and seafood – fish, prawns, crab, lobster, mussels, oysters, scallops, clams
• eggs
• dairy products – milk, yoghurt (especially Greek yoghurt), cheese (especially
cottage cheese)
• nuts (including nut pastes) and seeds – almonds, pine nuts, walnuts,
macadamias, hazelnuts, cashews, pumpkin seeds, sesame seeds, sunflower
seeds
• legumes and beans – all beans, lentils, chickpeas, split peas, tofu.

• FATS
- Serves as protective layer around our vital organs and good insulator against
cold.
- Important in the athlete's diet as it provides energy, fat-soluble vitamins and
essential fatty acids. Fat intake for athletes should range between 20-35% of total
daily calories
- Sources of Good Fats
*Avocados * Nuts *Peanut butter
*Olive & Sesame oil *Soy milk *Soy beans
*Fatty fish *Sesame & Pumpkin seeds *Tofu

• CARBOHYDRATES
- Provides energy for the most obvious functions of our body, such as moving or
thinking.
- Improve athletic performance by delaying fatigue and allowing an athlete to
compete at higher levels for longer. Recommended intake ranges from 6-10 g/kg
body weight.
- Sources of Carbohydrates
o grains like rice, oatmeal, and barley
o grain-based foods like bread, cereal, pasta, and crackers
o starchy vegetables like potatoes, peas and corn
o fruit and juice, milk and yogurt
o dried beans like pinto beans and soy products like veggie burgers

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 o sweets and snack foods like sodas, juice drinks, cake, cookies, candy, and
chips

II. FACILITATING ACTIVITY

Activity 1: I’M IMPORT- RIENTS (30 points)
Directions: Give the important nutrients that can boost energy and performance.
Indicate their benefits and examples using the diagram below. Use the RUBRICS
given as your guide.
IMPORTANT NUTRIENTS
1. 2. 3.
Benefits: Benefits: Benefits:

Examples: Examples: Examples:

RUBRICS:
CRITERIA 10 8 5
Content Content is correctly Content has 1-2 Content has 3 or
represented and mistakes more mistakes
shows understanding represented and represented and
of the entire concept. shows understanding shows understanding
of the entire concept. of the entire concept.
Correctness All informations are 1-2 informations are 3 or more
correct and accurate. incorrect and informations are
inaccurate. incorrect and
inaccurate.
Quality All instructions were 1-2 instructions were 3-4 instructions were
followed correctly not followed not followed.
Total ____ / 30

III.EVALUATION
Direction: Choose and write the letter with the correct answer on the space provided.
___1. What type of nutrients that serves as cold insulator in our body?
a. Protein B. Carbohydrates C. Fats D. Minerals
___2. What food will you take to help delay fatigue?
a. Drink soy milk B. Take vitamins C. Eat apple D. Eat tofu
____3. Which of the following is a good source of carbohydrates?
A. Olive oil B. Fish C. Peanut D. Cassava
____4. What makes protein beneficial?
a. It can repair muscles during activity.
b. It can protect important organs of the body.
c. It provides energy while performing exercise.
d. It can help person to perform in a higher level.
Items 5-10
Direction: Identify the given food below by writing P for protein, F for fats and C for
carbohydrates on the space provided.
___5. String beans

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___6. Cereal
___7. Sesame oil
___8. Meat
___9. Grapes
___10. Peanut butter
IV. Reflections:
1. Do you think you can continue to be physically healthy and prevent yourself from
lifestyle diseases? How?
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WEEK 4
I. MINI LESSON: Application of FITT Principle in Sports Training
Hello! Hoping you a great day. You already knew that components of FITT
principle (Frequency, Intensity, Time and Types) are interconnected. These
components should be included when developing an exercise or sports program.
Aside from these, applying the FITT principle can help the prevention and
rehabilitation of injuries. It also allows the body to rebuild and repair thus,
replenishing the energy consumed by the body.

The table below will enumerate ways of applying the FITT principles in
planning a sports program specifically for cardiorespiratory and resistance training.
PRINCIPLE
Frequency
– a fine balance between providing just
enough stress for the body to adapt
to and allowing enough time for healing and
adaptation to occur
Intensity
– defines the amount of effort that should
be invested in a training program or any
one session.
- Heart rate can be used to measure the
intensity of cardiorespiratory training.
-Workload is used to define the intensity of
resistance training.
Type
- dictates what type or kind of exercise you
should choose to achieve the appropriate
training response
SAMPLE GUIDELINES
Cardiorespiratory Training- minimum of
three sessions per week with ideally five or
six sessions per week.
Resistance Training- dependent on the
individual’s preference and format of the
program
Before doing the training, get the following;
MHR Method HRR Method
THR = MHR x THR = (MHR –
Desired Range RHR) x Desired
Range + RHR
Measure the workload, where you need to
consider the following:
1. Amount of weight to be lifted
2. Repetitions
3. Length of time
Cardiorespiratory Training- to tax or
improve the cardiovascular system should
be continuous in nature and make use of
large muscle groups. Examples include
running, walking, swimming, dancing,
cycling, aerobics classes, circuit training,
cycling
resistance training does not neccessarily
mean lifting weights. Resistance
bands could be used as an alternative or

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 perhaps a circuit training session that only
incorporates bodyweight exercises.
Time Cardio Respiratory Training-Individuals with
- how long the training would be lower fitness levels should aim to maintain
their heart rate within the target heart rate
zone for a minimum of 20-30 minutes. This
can increase to as much as 45-60 minutes
as fitness levels increase.
Resistance Training- The duration of
resistance training session is no longer than
45-60 minutes. Again, intensity has a say
and particularly grueling strength sessions
may last as little as 20 – 30 minutes.
Sample Sports Program:
Sports: Volleyball
Situation: Suppose the team will be competing for District Volleyball Tournament
Target: To enhance the strength and muscular endurance of the athlete/s.
DAY FREQUENCY INTENSITY TYPE TIME
MONDAY 1 set, 8 Barbell Squats
repetitions
(warm-up) 4
sets, 5
repetitions
TUESDAY Minimum of 30 Cardiovascular
4-6 to 45 Training: 90-105 minutes
consecutive consecutive Elliptical, 1-2 minutes
weeks minutes per set Exercise Bike, rest every set
Treadmill
WEDNESDAY 4 sets, 6 to 10 Dumbbell
repetitions Bench Step Ups
THURSDAY Minimum of 30 Cardiovascular
to 45 Training:
consecutive Elliptical,
minutes per set Exercise Bike,
Treadmill
FRIDAY 3 sets, 15 to 25 Fingers to Toes
repetitions Abdominals
Crunches

Below are suggested basic routines or activities that can be used in a training
program. However, these basic movements can be strenuous depending on the
intensity, frequency and time used.
CATEGORIES Types of Activities
Flexibility / Stretching Exercises • Forward Lunge
• Side Lunge
• Seat Stretch
• Body Twist
• Standing quad (thigh) stretch
• Standing Hip Bend
Strength Exercises • Modified plank
• Abdominal Crunch
• Knee Touch

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 • Curl-Ups
• Curl-ups with twist
Strength Exercises • Squat
• Push up
• Lateral Raise
• Chest Press
• Bicep Curl
• Overhead Press
• Glute Bridge
Aerobic Activities • Walking or hiking
• Jogging or running
• Biking
• Swimming
• Rowing
The FITT principles are essential when designing and planning a sports training
program. It can prevent injury and lead to improved physical performance.
Somehow, there is also another component that may help secure the safety of the
athletes. This is referred to as “rest.” Rest can help our body recover from training. In
a sports program, the need for rest or intervals in each activity is necessary aside
from keeping oneself hydrated.

II. FACILITATING ACTIVITY

ACTIVITY: Teach me to be FITT (45 POINTS)
Directions: Suppose you are a coach handling children from ages 8-9 in your sports
program. Your program targets the aerobic fitness routines that also develop
cardiorespiratory fitness with strength and flexibility. Based on this information,
create a training program. Perform the first day or session 1 of your training
program.
SPORTS: ______________________________
NUMBER OF PARTICIPANTS: _________
DAY FREQUENCY INTENSITY TYPE TIME

MONDAY

TUESDAY

WEDNESDAY

THURSDAY

FRIDAY

RUBRICS

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 Component of 15 10 8 5
Fitness Plan
Activity All activities One activity Two activities Three or more
Selection selected are selected is not selected by the activities selected
appropriate to the appropriate to student are not are not
overall goal of the the overall goal appropriate to appropriate to the
student. of the student. achieve the goals set by the
overall goal. student.

F.I.T selection All F.I.T activities

One F.I.T activity Two F.I.T Three or more
are appropriate, is not activities are not F.I.T activities are
relative, appropriate, appropriate, not appropriate,
achievable andrelative, relative, relative,
measurable to the achievable, and achievable, and achievable, and
activity measurable to measurable to measurable to the
the activity. the activity. activity.
Goals All written goals One written goal Two written Three or more
are measurable, is not goals are not written goals are
achievable, measurable, measurable, not measurable,
specific, and achievable, achievable, achievable,
realistic. specific, and specific, and specific, and
realistic realistic realistic.

III. EVALUATION
Direction: Choose and write the letter with the correct answer on the space provided.
___1. What FITT principle depends on what you want to achieve?
A. Frequency B. Intensity C. Time D. Type
___2. Which of the following FITT principle defines frequency?
A. providing enough stress for the body to adapt and giving time for recovery
B. involves heart rate and amount of workloads
C. depends on what you want to achieve
D. how long the training would be
___3. Which of the following shows an example of intensity in FITT principle?
A. 30minutes jog C. 135beats/min. after run
B. Rhythmic jumping D. 3minute step-test everyday
___4. What is the best way to improve your flexibility using FITT principle?
A. Perform Curl-ups 3minutes everyday
B. Perform body twist 2x a day for 10 minutes.
C. Perform power jumper for 10 minutes every two days.
D. Perform glute bridge as many as you can for 20minutes everyday.
___5. Why do we need to take a rest in every sports program?
A. To make our body ready at all times.
B. To help our body recover from training.
C. To be more energetic for the next sport activity.
D. To rehydrate our body and be more active in every training.

IV. REFLECTION
1. How do FITT principles help an athlete improve his or her sports training?
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WEEK 5
I. MINI LESSON: Moderate to Vigorous Physical Activity Participation
Hi! Have a great day ahead. Have you performed your daily home task today?
Do you think they are enough for you to have a good and healthy body?
Today we are going to discuss the different types of moderate and vigorous
sports activities that may help you to become more active, energetic and strong
body.
Physical activity of all kinds can be performed in a variety of intensities,
ranging between light, moderate, and vigorous (high) intensity activity.
Understanding the difference between intensity levels is important to know and
understand. METS (Metabolic Equivalent) are a convenient and standard method for
describing absolute intensity of physical activities. “One MET, or metabolic
equivalent, is the amount of oxygen consumed while sitting at rest”.
Moderate intensity activities are defined as activities ranging between
3 - < 6 METS. These activities require more oxygen consumption that light activities.
Some examples of moderate physical activities include: sweeping the floor, walking
briskly, slow dancing, vacuuming, washing windows, shooting a basketball.
Vigorous intensity activities are defined as activities ≥ 6 METS. Vigorous
activities require the highest amount of oxygen consumption to complete the activity.
Examples of vigorous physical activities include: running (5 mph >), swimming,
shovelling, soccer, jumping rope, carrying heavy loads (i.e. bricks).
An easy way to estimate intensity of activities is through a method called the
“talk test”. This method is a simple, practical way for individuals to measure their
activity intensity. If you are doing a moderate intensity activity, you can talk, but not
sing during the activity. If you are doing a vigorous intensity activity, you will not be
able to say more than a few words without taking a breath.

Benefits of MVPA to the youth

• Physical activity promotes health and fitness in children and adolescents.
Physically active youth have higher levels of cardiorespiratory fitness than their
inactive peers. They also typically have lower body fat, stronger muscles, and
stronger bones.
• Physical activity also has brain benefits for school-age children, including
improved cognition and reduced symptoms of depression.
• Obesity and other disease risk factors such as elevated insulin, blood lipids, and
blood pressure are increasingly common in children and adolescents. Physical
activity makes these risk factors less likely during childhood, making it more likely
that the children will remain healthy when they become adults.
• Exercise training for youth who are overweight or obese can improve body
composition by reducing overall levels of body fat as well as abdominal fat.
General Physical Activities Defined by Level of Intensity
Moderate activity+ 3.0 to 6.0 METs* (3.5 Vigorous activity+ Greater than 6.0
to 7 kcal/min) METs* (more than 7 kcal/min)
Table tennis—competitive Tennis—doubles Tennis—singles Wheelchair tennis
Softball—fast pitch or slow pitch Most competitive sports Football game
Basketball—shooting baskets Coaching Basketball game Wheelchair basketball
children’s or adults’ sports Soccer Rugby Kickball Field or rollerblade
hockey

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 Boxing—punching bag
Playing Frisbee Juggling Curling Cricket—
batting and bowling Badminton Archery
(nonhunting) Fencing
Swimming—recreational Treading water—
slowly, moderate effort Diving—
springboard or platform Aquatic aerobics
Waterskiing Snorkeling Surfing, board or
body
Ballroom dancing Line dancing Square
dancing Folk dancing Modern dancing,
disco Ballet
Playing instruments while actively moving;
playing in a marching band; playing guitar
or drums in a rock band Twirling a baton in
a marching band Singing while actively
moving about—as on stage or in church
Moderate housework: scrubbing the floor or
bathtub while on hands and knees, hanging
laundry on a clothesline, sweeping an
outdoor area, cleaning out the garage,
washing windows, moving light furniture,
packing or unpacking boxes, walking and
putting household items away, carrying out
heavy bags of trash or recyclables (e.g.,
glass, newspapers, and plastics), or
carrying water or firewood General
household tasks requiring considerable
effort
Boxing—in the ring, sparring
Wrestling—competitive
Handball—general or team
Racquetball
Squash
Swimming—steady paced laps
Synchronized swimming
Treading water—fast, vigorous effort Water
jogging Water polo Water basketball Scuba
diving
Professional ballroom dancing-energetically
Square dancing—energetically
Folk dancing—energetically Clogging
Playing a heavy musical instrument while
actively running in a marching band
Heavy housework: moving or pushing heavy
furniture (75 lbs or more), carrying
household items weighing 25 lbs or more up
a flight or stairs, or shoveling coal into a
stove Standing, walking, or walking down a
flight of stairs while carrying objects
weighing 50 lbs or more

II. FACILITATING ACTIVITY:

Answer first the Physical Activity Readiness Questionnaire (PAR-Q) for us to identify
if you are at risk from cardiovascular diseases.
Physical Activity Readiness Questionnaire (PAR-Q)
Put a check mark on the box that corresponds to your answer.
Questions Yes No
1. Has your doctor ever told you that you have a heart condition
or a high blood pressure?
2. Do you feel pain in your chest when you are doing your
activities?
3. Do you lose balance because of dizziness or have you lost
consciousness in the past 12 months?
4. Have you ever been diagnosed with a chronic condition other
that heart disease or hypertension (i.e., cancer)
5. Are you currently taking prescribed maintenance medication?
6. Do you currently have a bone, joint or other musculoskeletal
condition that can worsen as a result of physical activity?
7. Has your doctor ever told you that you should only engage in
medically supervised physical activity?
If you answer “No” to all the questions, you are ready to engage in an active lifestyle.
But, if you answer “Yes” to any question, you need to talk to your physician about
your condition.

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Activity 1: LET’S GET PHYSICAL!
Direction: Follow every instruction given in every Physical Fitness Activity
Note: 1.Pregnant women are excuse in performing physical activity such as
running, jumping, lifting heavy weights or any activity that are risky.
2.Perform warm-up exercise before engaging the following activity below.
A. Instructions for Cardiovascular Endurance (3 minutes Jog in Place)
1.Let anyone in the house record your pulse for 1 minute in the space below.
2. Execute 3 minutes jog in place use cellphone or watch/clock as your timer.
3. After performing the activity, again let anyone in the house count and record your
pulse for 1minute.
4. Evaluate your result using the assessment tool given.
Fit Score Age 18-25
Men Women
Excellent ≤82 ≤ 88
Above Average 83-94 89-103
Average 95-104 104-116
Below Average 105-118 117-128
Poor ≥119 ≥129
B. Instructions for Muscular Strength (Lifting)
1. Get two 1L bottles filled with water and use it as your dumbbell.
2. In 2 minutes count how many lifts you can execute.
3. Record your result below
C. Instructions for Muscular Endurance (Squat)
1. Start with legs straight and arms pointed forward.
2. Keep back straight while bending knees and keeping arms forward. Keep abs
engaged.
3. In 2 minutes count how many repetitions you can execute.
4. Record your result below.
D. Flexibility (Sit and Reach)
1. Place the ruler on the ground between your legs or on the top of the step.
2. Place one hand on top of the other, then reach slowly forward.
3. At the point of your greatest reach, hold for a couple of seconds, and let
somebody at home measure how far you have reached.
4. If you have trouble straightening your legs, get a family member to help by holding
the knees down flush with the ground.
5. Repeat the procedure twice and record it.
Men women

Cm inches Cm inches
Super > +27 > +10.5 > +30 > +11.5
excellent +17 to +27 +6.5 to +10.5 +21 to +30 +8.0 to +11.5
Good +6 to +16 +2.5 to +6.0 +11 to +20 +4.5 to +7.5
average 0 to +5 0 to +2.0 +1 to +10 +0.5 to +4.0
Fair -8 to -1 -3.0 to -0.5 -7 to 0 -2.5 to 0
Poor -20 to -9 -7.5 to -3.5 -15 to -8 -6.0 to -3.0
very poor < -20 -8.0 < -15 < -6.0

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 ACTIVITY SCORE
Cardiovascular Endurance (3 minutes Heart Rate
Jog in Place) Before:
After:
Muscular Strength (Lifting) Number of Lifts in 2 minutes: _____
Muscular Endurance (Squat) Number of Repetitions in 2 minutes:_____
Flexibility (Sit and Reach) First try
How many centimetres: ______
Second Try
How many centimetres: ______
ACTIVITY 2: WORK-TALK
Directions: List at least 15 physical activities you have done in a week and indicate
the length of time or the duration of every activity. Classify the intensity of your
activity into moderate and vigorous using the method called “TALK TEST”.
PHYSICAL ACTIVITY MODERATE OR VIGOROUS
Physical Activity
Ex: sweeping the floor for 20 minutes Moderate Physical Activity
1.
2.
3.
4.
5.
6.
7.
8.
9.
10.

III. EVALUATION
Direction: Choose and write the letter with the correct answer on the space provided.
___1. What is the standard method for describing absolute intensity of physical
activities?
A. MPH B. MEQS C. METS D. BPH
___2. What is the easiest way to test the intensity of your physical activity?
A. Breath-test B. Talk-test C. Fast-talk D. Pulse-test
___3. Which activity shows the best example of vigorous activity?
A. Synchronized swimming C. Pushing 15kl. of rice
B. Carrying 15lbs dog D. Playing instruments while actively moving
___4. Which of the following best describe moderate physical activity?
A. Playing a heavy musical instrument while actively running in a marching band
B. carrying household items weighing 25 lbs or more up a flight or stairs,
C. Professional ballroom dancing-energetically
D. Boxing—punching bag
___5. Why do we need to engage in moderate to vigorous activity?
A. To have higher levels of cardiorespiratory fitness.
B. To improve your talent and skills in sports.
C. To develop abdominal muscles.
D. To become a good athlete.

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IV. REFLECTION
1. Why do we need to perform warm-up exercises before engaging to any physical
activity? _________________________________________________________
________________________________________________________________
________________________________________________________________

References:
• Administrator. (2019). The Physical Requirements and Benefits of Volleyball Fitness -.
Fitnesshealth101.com. https://bit.ly/2MiN8Y4
• Aerobic Training. (2019). HealthyChildren.org. https://bit.ly/3unKZvo
• Barriers to Physical Activity. (2013). Physiopedia https://bit.ly/3eYC7n2
• Callo, L.F. and Dajime, P.F., (Eds.) (2016) Physical Education and Health (volume 1). Manila Philippines:
REX Publishing Company
• CDC. (2003). General Physical Activities Defined by Level of Intensity. https://bit.ly/2ZCLH9P
• Cole, P. (2009). Nutrition for Athletes. https://bit.ly/3jIaJgD
• Health, fitness and exercise - OCR - Revision 2 - GCSE Physical Education - BBC Bitesize. (2019). BBC
Bitesize. https://bbc.in/3qIsijP
• July 27, 2020, from https://bit.ly/2EfLHFh
• Prosch, N. (2018, December 19). Light, Moderate, And Vigorous Activity. SDSU Extension.
https://bit.ly/3btwJIF
• Protein. (2012). Vic.Gov.Au. https://bit.ly/2P2G2oa
• Segal, R. (2019, March 21). HelpGuide.org. HelpGuide.Org. https://bit.ly/2OXujYd
• Sit and Reach Test: Testing your fitness at home. (2019). Topendsports.com. https://bit.ly/3bwtal0
• Slide show: Exercises to improve your core strength. (2017). Mayo Clinic; https://mayocl.in/3buYPDA
• Sport&Health. (n.d.). Top 10 Strength Training Exercises for Beginners. Www.sportandhealth.com.
Retrieved February 23, 2021, from https://bit.ly/3aOSMe5
• Stretching Exercises to Help Prevent Sports Injuries - CHOC Children’s. (2019). CHOC Children’s.
https://bit.ly/37GIhr3
• Teach the Benefits of MVPA to Youth. (n.d.). Human Kinetics. Retrieved February 22, 2021, from
https://bit.ly/3pG3M1r
• The FITT Principle of Training. (2017, September 17). Sport Fitness Advisor. https://bit.ly/3dwxlA5

Quality Assured/Evaluated by the following:

Roxanne F. Baguioro
Emerald B. Arevalo-Manzanal

Estrelita Ampo-Peňa
Education Program Supervisor
Kindergarten & Senior HS Division Coordinator

Reviewed By:

Evelyn F. Importante
OIC- CID Chief EPS

Jerry C. Bokingkito
OIC- Assistant Schools Division Superintendent

Aurelio A. Santisas
OIC- Assistant Schools Division Superintendent

Dr. Jeanelyn A. Aleman, CESO VI

OIC-Schools Division Superintendent

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