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Physical Education
Quarter 4 – Module 1:
Physical Fitness
Physical Education – Grade 8
Quarter 4 – Module 1: Physical Fitness
First Edition, 2020

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Published by the Department of Education

Development Team of the Module

Writers: Lindsay C. Cayog
Editors:
Reviewers:
Illustrator:
Layout Artist: Wedzmer B. Munjilul
Template Developer: Neil Edward D. Diaz
Management Team:
Allan G. Farnazo Reynaldo M. Guillena
Mary Jeanne B. Aldeguer Alma C. Cifra
Analiza C. Almazan Aris B. Juanillo
Ma. Cielo D. Estrada May Ann M. Jumuad
Jeselyn B. Dela Cuesta Elsie E. Gagabe

Printed in the Philippines by ________________________

Department of Education – Region XI

Office Address: DepEd Davao City Division, Elpidio Quirino Ave., Davao City
Telefax: 224-3274
E-mail Address: davaocity.division@deped.gov.ph
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Physical Education
Quarter 4 – Module 1:
Physical Fitness
Introductory Message
For the facilitator:
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 at home. Furthermore, you are
expected to encourage and assist the learners as they do the tasks included
in the module.

For the learner:

As a learner, you must learn to become responsible of your own
learning. Take time to read, understand, and perform the different activities
in the module.

As you go through the different activities of this module be reminded of

the following:

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 Let Us Try before moving on to the other
activities.
3. Read the instructions 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 done.

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!

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 Let Us Learn!

Before we start, I would like to know how far you know about the
physical fitness. Specifically, it seeks to achieve the learning competency
Undertakes physical activity and physical fitness assessments.
PE8PF-Iva-h-23

And we will focus our learning objectives with the following:

1. define physical fitness and its components.

2. perform physical fitness test for health-related fitness.

Are you ready? Now, let us start learning about this module. See you
and good luck!

Let Us Try!
“Select and Check”

Identify the pictures shown below, put check in the box if the picture is based
on the components of health related fitness.

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 Guide Questions:

1. How are those physical activities shown in the pictures above can help
you improve your physical fitness and healthy lifestyle?

Let Us Study
Physical Fitness

Physical fitness is made up of two major components: Health-related

Fitness, and Skill related Fitness.

Health-related fitness consists of those specific components that have a

relationship with good health, or a lower risk of illness, particularly
hypokinetic diseases and conditions. Health-related fitness consist of
cardiovascular fitness, muscular strength and endurance, flexibility
and body composition.

Skill-related fitness consists of components that have a relationship with

learning motor skills quickly and the ability to achieve a high level of
performance in sports. I know of others who were able to improve their motor
skills with practice so they are able to shoot a basketball or kick a football
well. Since they are fit, they are more likely to engage in regular physical
activities. Skill-related fitness consist of agility, balance, coordination,
power, reaction time and speed.

Physical Fitness Tests are necessary to be performed before any exercise or

physical activity, so that you would know:

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 2. Your current level of fitness

Knowing your current level of fitness will help you determine how your body
is properly functioning and reacting to the loads that you place upon it at
given situations. This also sets the map for you to begin your fitness journey.
Determining that you are physically fit and well-able to perform strenuous
tasks would help you maximize your time in doing physical
activities/exercises.

3. Overall Progress

If you are aware where you are weak and strong at, you would be able to
determine the pace at how your active lifestyle will go about. Knowing which
components of fitness to exactly develop, puts you in the right track to not
over-develop or under-develop any of these components.

These physical fitness tests are a good start for you to become more aware of
what you need to do in order to be successful in achieving a healthier and
positive lifestyle. Along the module, you will be instructed to perform the
different fitness tests. Be sure to follow the instructions carefully so that you
will truly be able to measure your full capacity for physical and strenuous
activities.

Let Us Practice
“Let’s Get Fit”

Find a partner (a family member or a friend), Wear your complete P.E uniform
and do the following fitness test below for health-related fitness component.
Don’t forget to do a warm up exercise before executing the test.

Basic Plank

Purpose – to measure strength/stability of the core muscles.

Equipment – exercise mats or any clean mat, stopwatch.
Procedure:

For the Tester:

1. Assume a push-up position. Rest body on forearms with palms and fingers
flat on the floor. Elbows are aligned with the shoulders.
2. Legs are straight with ankles, knees and thighs touching together.
3. Support weight on forearms and toes; make sure that your back is flat.
Head, neck and spine are in a straight line.
4. Keep abdominals engaged/contracted; do not let stomach drop or allow
hips to rise.

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For the Partner:

1. Ensure the availability of mat/smooth flooring or anything that can protect

the forearms.
2. Give the signal “Start/Go” and start/press the time piece.
3. Make sure that the back of the head, neck, spine and ankles are in a
straight line.
4. Give two (2) warnings.
5. Stop the time when the performer can no longer hold the required position,
or, when the performer has held position for at least 90 seconds. Holding
the plank position beyond 90 seconds is considered unnecessary.

Scoring – record the time in the nearest seconds/minute.

Maximum of 90 seconds for Boys and Girls.

Score Standard Interpretation

51 seconds and
5 Excellent
above
4 46 – 50 seconds Very Good
3 31 – 45 seconds Good
2 16 – 30 seconds Fair
1 1 – 15 seconds Needs Improvement

Write your test result below:

BASIC PLANK
Score Classification

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 Let Us Practice More
Curl-Ups

Purpose - The curl-up test measures abdominal strength and endurance,

which is important in back support and core stability.
Equipment - A flat and clean surface, exercise mats or any clean mat.
Procedure:

For the Tester:

1. Begin by lying on your back, knees bent at approximately 140 degrees,
feet flat on the floor, legs slightly apart, arms straight and parallel to the trunk
with palms of the hands resting on the mat.
2. Fingers are stretched out and the head is in contact with the mat. Keep
the chin a fist's distance from the chest.
3. Keep heels in contact with the mat, curls up slowly, then curls back down
until your head touches the mat.
4. The correct curl-up is performed to a pace of one complete curl-up every
three seconds. Curl-ups should be continuous, with the abdominal muscles
engaged throughout the assessment. The movement is slow and controlled.

For the Partner:

1. Ensure the availability of mat/smooth flooring.
2. Give the signal “Start/Go” and record the total number of curl ups
3. The test is continued until exhaustion (e.g. the subject cannot maintain
the set rhythm), or until they complete 75 curl-ups.
4. The test is also stopped if the student has two technique warnings - if the
heels come off the floor and the head does not return to the mat.

Scoring - Record the total number of curl ups.

Curl-Ups Boys Girls

Excellent 51-80 51-80
Good 30-50 30-50
Needs Improvement 0-29 0-29

Write your test result below:

CURL-UPS
Score Classification

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 Let Us Remember

• Physical fitness is made up of two major components: Health-related

Fitness, and Skill related Fitness.
• Health-related fitness consist of cardiovascular fitness, muscular
strength and endurance, flexibility and body composition
• Skill-related fitness consist of agility, balance, coordination, power,
reaction time and speed.
• Physical fitness tests are a good start for you to become more aware of
what you need to do in order to be successful in achieving a healthier
and positive lifestyle

Let Us Assess

A. Direction: Encircle the letter of your answer.

1. Which of the following is TRUE about Physical Fitness?

a. Physical Fitness is the ability of an individual to perform daily
activities efficiently without undue fatigue.
b. Physical fitness is made up of 5 major components.
c. Physical fitness doesn’t involve exercises
d. None of the above
2. Health-related factors in fitness component are the following,
EXCEPT:
a. Strength
b. Cardiovascular Fitness
c. Flexibility
d. Agility
3. Skill-related factors in fitness component are the following, EXCEPT:
a. Power
b. Flexibility
c. Balance
d. Agility
4. It is important that we _______ to improve fitness.
a. Exercise
b. Train
c. Play
d. Sleep

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 5. The following can help you improve your health-related fitness except
one:
a. Reduces risk of osteoporosis c. Improves blood pressure
b. Increases body fat d. Improves bone mineral density

6-10. Describe the difference between health-related and skill-related

fitness components.

Rubric for Essay:

Criteria Points Score
Content 3 points
Organization of words 3 points
Grammar 2 points
Accuracy 2 points

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 Let Us Enhance

Complete the following sentences below by supplying them with most

appropriate answers.

1. Physical Fitness Test is important because ______________________

2. Today I have learned that ________________________________________

Let Us Reflect

Today you have learned the Physical Fitness and it’s two components,
The Health-related and Skill-related Fitness hopefully you will become
equipped with a broader applied knowledge about why physical fitness tests
are necessary to be performed before any exercise or physical activity
activities as well as the improvement of your physical fitness.

Congratulations! You have accomplished this module and you did a

great job! I hope you enjoy answering this module and continue this
enthusiasm with the following modules. See you! God Bless

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Let Us Asess:
1. A
2. D
3. B
4. A
5. B
6-10. Possible Answer for the Essay.
The difference between health-related and skill-related component of fitness is that
the health related fitness relate to how efficient the human body is while the skill-
related fitness is related to how well the body performs.
Answer Key
 References

Robert Wood, "Categories of Fitness Testing." Topend Sports Website, 2008,

Retrieve from https://www.topendsports.com/testing/tests.htm, on
June 20, 2020.

Laura Williams, MSEd, ASCM-CEP “The Health Related Components of

Fitness”

Retrieve from https://www.verywellfit.com/the-components-of-fitness-

4154074 on June 16, 2020

DepEd Order No. 034, s. 2019. Revised Physical Fitness Test Manual.
Retrieved from https://www.deped.gov.ph/2019/12/09/december-9-
2019-do-034-s- 2019-revised-physical-fitness-test-manual/ on June
15, 2020

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For inquiries or feedback, please write or call:

Department of Education – Region XI Davao City Division

DepEd Davao City, Elpidio Quirino Ave., Davao City

Telefax: 224-3274

Email Address: davaocity.division@deped.gov.ph