Republic of the Philippines

Department of Education
REGION I
SCHOOLS DIVISION OF CANDON CITY
Candon City, Ilocos Sur

Physical Education 10
Quarter 1 – Week 3 – Module 3:
Prepared by: CNHS and STNHS

Lesson Lifestyle and Weight Management

3 (Health-Related Fitness Test)
I. OBJECTIVE:
 Engage in moderate to vigorous physical activities for at least 60 minutes a day in and
out of school. (PE10PF-Ib-h-45)

II. GUIDE QUESTIONS:

1. What are the components of health-related fitness?
2. What are the tests for each component?
3. How to perform and conduct health-related fitness tests?

III. DISCUSSION:
Hello! How are you? Did you have any form of exercise today? If not, why not
perform even a simple stretching to loosen your body.
In the previous lesson, you had gained knowledge about active recreation and its
benefits to one’s self. In this module, we will be discussing health-related fitness and after
which you will perform the health-related physical fitness test.
Reviewing the Benefits of Active Recreation
Health Benefits

 Lower blood pressure, weight loss and lowered risk of diabetes, certain cancers and
cardiovascular disease.
Physical Benefits

 Improved of skills specific to a particular activity

 Relaxation, rest and revitalization

Mental and emotional benefits

 Reducing risk of depression, anxiety, psychological distress and emotional

disturbance.

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 Social Benefits

 Bonding with family and friends

What is Physical Fitness Test?

Physical fitness testing is always an important component of physical education. The

test is conducted as the basis for providing continuous training and motivation to develop and
maintain optimum performance in enhancing one’s strength and weaknesses.

The ability to function and performing your day to day chores comfortably and
effectively throughout the workday as well as handling extra emergencies as well as stress
exercises without breaking a sweat is known as Physical fitness.

What is health-related fitness?

Health-related fitness is the capacity to become and stay physically fit or healthy. It
focus on components that promote optimum health and prevent the onset of disease
associated with an activity.

What are the components of health-related fitness?

There are six health-related fitness components: cardiovascular fitness, muscular strength
and endurance, flexibility, and body composition.
I. Body Composition - The amount of fat on a person as compared to the net body mass is
known as the body composition. The physical fitness test is Body Mass Index (BMI).
Height and Weight are the two components to measure the BMI.
Formula for Computing Body Mass Index

Weight (in Kilograms)

Height (in Meters)2

II. Flexibility - The ability to move our joints and muscles through their full range of motion.
The physical fitness test is zipper test. This is used to measure flexibility of the shoulder
girdle.

III. Cardiovascular Endurance - The body’s ability to deliver oxygen and nutrients to tissues
and organs and the ability to utilize them over sustained periods of time. The physical
fitness test is step up test. Its purpose is to measure running speed of an individual.

IV. Muscular Strength- - The ability of your muscles to generate force against physical
objects. The physical fitness test is Push-up. Its purpose is to measure the strength of the
upper extremities.

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V. EXAMPLES:
SKILLS-RELATED FITNESS TESTS
What are the tests used in every component?

A. HEALTH-REALATED FITNESS

A.1. Body Composition

A.1.1. Body Mass Index (BMI) is a tool in determining the body’s composition. BMI
is calculated by taking a person’s weight and dividing by their height squared.

FORMULA FOR COMPUTING BODY MASS INDEX

Weight (in Kilograms)

Height (in Meters)2

Example:
Given: weight – 30 kgs
Height – 1.20 meter = 30_____
(1.20)(1.20)
= __30__ = 20.83 (Normal)
1.44 m2
A.1.1.a Body Mass (Weight) is the heaviness
or lightness of a person.

Purpose – it is a one of the component to measure one’s nutritional status weather it is

wasted, normal, overweight, or obese.
Equipment Needed
 Weighing or Bathroom scale calibrated properly

Procedures
For the Tester
- Wear light clothing before weighing
- On bare feet, stand erect and still
with weight evenly distributed on the
center of the scale.
For the partner
- Before the start of weighing, adjust
the scale to zero point
Source: LIBRARY, GAVIN KINGCOME / SCIENCE PHOTO. n.d.
- Record the score to kilograms
SCIENCE PHOTO LIBRARY. Accessed September 14,
2021.
https://www.sciencephoto.com/media/284853/view/
- Scoring- record body mass to the nearest 0.5 kilograms.

Physical Education 10 - Page 3 of 10

 A.1.1.b Height (Stature)

Purpose – height (stature) is another factor to compute the BMI of a person. It is the vertical
distance from the sole of the feet and the top of the head.
Equipment Needed
 Tape measure or meter stick laid flat to a concrete wall where zero point start on the
floor
 L-square or ruler
 An even and firm floor and flat wall
Procedures
For the Tester
- Stand erect on bare feet with heels,
buttocks and shoulders pressed
against the wall where the tape
measure is attached.
For the partner
- Place the L-square against with the
base at the top of the head of the
person being tested. Make sure that
the L-square when placed on the
head of the students is straight and
parallel to the floor.
- Measure the height from the base of
Source: EQUIPMENT, TOP SPORTS. n.d. TOP SPORTS the the L-square.
EQUIPMENT. Accessed September 14, 2021.
https://topsportsequipment.com/weight-and-height-
- Record the score in meters.
measurement/.
Scoring- record standing height to the nearest 0.1 centimeter
- *** 1 meter = 100 centimeter

A.2. Flexibility. It refers to the ability of the joints and muscles to move through its full
range of motion.
A.2.1. Zipper Test
Purpose – to test the flexibility of the shoulder girdle flexibility.
Equipment Needed
 ruler
Procedures
For the Tester
- Stand erect.
- Raise your right arm, bend your
elbow, and reach down across your
back, as far as possible, to test the
right shoulder, extend your left arm
and down behind your back, bend

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 your elbow up across your back, and
try to reach/ cross your fingers over
those of your right hand as if to pull a
zipper or scratch between the
shoulder blades.
- To test the left shoulder, repeat
procedures a and b with the left hand
over the left shoulder.
For the partner
- Observe whether the fingers touched
or overlapped each other, if not,
measure the gap between the middle
fingers of both hands.
- Record the distance in centimetre.
Scoring- record zipper test to the nearest 0.1 centimeter.
A.2.2. Sit and Reach
Purpose- to test the flexibility of the lower extremities (particularly the trunk.)
Equipment Needed
 tape measure or meter stick

Procedures
For the Tester
- Sit in the floor with back, head and
shoulders flat on the wall. Feet
shoulder be 12 inches apart.
- Interlock thumbs and position the tip
of the fingers on the floor without
bending the elbows.
- After the partner has positioned the
zero point of the tape measure (at the
tip of the middle finger), the pupil/
student starts the test by sliding the
hands slowly forward without
jerking, trying to reach the farthest
point possible without bending the
knees.
- Bouncing or jerking is not allowed.
- Do it twice.

For the partner

- As the performer assumes the (b) procedure, position the zero point of the tape
measure at the tip of the middle fingers of the performer.
- See to it that the knees are not bent as the performer slides the farthest distance that he
could.
- Record farthest distance reached in centimeters.

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Scoring- record the farthest distance between the two trials to the nearest
centimeters.

A.3. Muscular Strength is the ability of the muscle to generate force against physical
objects.

A.3.1. Push up
Purpose — To measure strength of upper extremities
Equipment Needed
 exercise mats or any clean mat Procedure
Source: https://www.shutterstock.com/image-
illustration/woman-doing-sports-exercises-knee-pushups-
1503037856
For the Performer:
- Lie down on the mat; face down in
standard push-up position: palms on
the mat under shoulders, fingers
pointing forward, and legs straight,
parallel, and slightly apart, with the
toes supporting the feet.
FOR BOYS:
- Straightens the arms, keeping the
back and knees straight, then lowers
the arms until there is a go-degree
angle at the elbows (upper arms are
parallel to the floor).
- FOR GIRLS: With knees in contact
with the floor, straightens the arms,
keeping the back straight, then lowers
the arms until there is a 9o-degree
angle at the elbows.angle at the
elbows (upper arms are parallel to the
floor).
- Perform as many repetitions as
possible, maintaining a cadence of 20
- push- ups per minute. (2 seconds
going down and 1 second going up)
- A maximum of 50 push-ups for boys
and 25 push-ups for girls.

For the partner:

- As the student assume the position of push-up, start counting as the student lowers his
body on the ground until he reaches 90-degree angle at the elbow. The partner should
stand in front of the student and his/her eyes should be close to elbow level to accurately
judge the 90 degrees bend.
- Make sure that the performer executes the push-ups inthe correct form.
- The test is terminated when the performer can no longer execute the push-ups in the
correct form, is in pain, voluntarily stops, or cadence is broken.

Scoring- record the number of push-ups made.

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 A.3.2. Basic Plank
Purpose- to measure strength/stability of the core muscles.
Equipment Needed
 exercise mats or any clean mat, stop watch/time piece.
For the Performer
- Assume a push-up position. Rest
body on forearms with palms and
fingers flat on the floor. Elbows are
aligned with the shoulders.
- Legs are straight with ankles, knees
and thights touching together.
- Support weight on forearms and toes;
make sure that your back is flat.
Head, neck and spine are in straight
Source: Shutterstock. n.d. OSTILL is Franck Camhi.
line.
- Keep abdominals
Accessed September 1, 2021.
engaged/contracted; do not let
https://www.shutterstock.com/image-
stomach drop or allow hips to
photo/man-on-abdominals-workout-basic-
rise.
plank-50080201.
For the Partner
- Ensure the availability of mat/smooth
flooring or anything that can protect
the forearms.
- Give the signal “Start/Go” and start/press the time piece.
- Make sure that the back of the head, neck, spine and anklesare in a straight line. Give
two (2) warnings.
- Stop the time when the performer can no longer hold the required position, or, when
the performer has held the position for at least 90 seconds. Holding the plank position
beyond 90 seconds is considered unnecessary.

Scoring- record the time in the seconds/minute. Maximum of 90 seconds for Boy and
Girls.
-
A.4. Cardiovascular Endurance 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 without fatigue.

A.4.1. 3-minute step test

Purpose- to measure cardiovascular endurance.
Equipment/s Needed
 Step
12 inches Height of step:
 Stopwatch
 Drum, clapper, clicker, metronome with speaker or any similar device.

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 For the performer
- Stand at least on foot away from the
step or bench with trunk erect, and
eyes looking straight forward.
- The first step of the sequence should
be alternate. At the signal “Go,” step
1 up and down the step/ bench for 3
minutes at a rate of 96 beats per
minute. One step consist of 4 beats –
that is, up with the left foot (ct. 1), up
with the right foot (ct. 2), down with
the left foot (ct. 3), down with the
right foot (ct. 4), for the first
sequence.
2 3 - The up with the right foot (ct. 1), up
with the left foot (ct.2), down with
the right foot (ct. 3), down with the
left foot (ct. 4), for the second
sequence. Observe proper breathing
(inhale with the nose, exhale through
the mouth.)
- Immediately after the exercise, stand
and relax. Locate your pulse and in
5 five (5) seconds start to get the heart
4
rate.
- Count the pulse beat for ten (10)
seconds and multiply it by six (6).
- Get the recovery heart rate for one (1) minute after the end of the test.

For the partner

- As the students assumes the position in front of the step, signal, “Ready” and “Go”,
start the stopwatch for the 3-minute step test.
- After the test, allow the performer to locate his/her pulse in 5 seconds.
- Give the signal to count the pulse beat.
- Let the performer count his/her pulse beat for 10 seconds and multiply it by 6.

Scoring- record the 60-second heart rate after the activity.

Note to the students

Those who have access in the internet may visit the link below for better understanding
about proper execution of the revised physical fitness test.
https://www.youtube.com/watch?v=iMwEiBlPogY

IV. GENERALIZATION:
There are six components of health-related fitness namely the body composition,
agility, muscular strength, and cardiovascular endurance. These components are very
important because it focus on components that promote optimum health and prevent the onset

Physical Education 10 - Page 8 of 10

of disease. Different tests are used to assess the health fitness of a person. Some of these tests
are height and weight, zipper test, sit and reach, push-up, basic plank, and 3-minute step test.

EXERCISE:
Directions: Perform the following health-related fitness tests. Fill out the physical fitness test
form below by writing your scores or results of your tests.
Name: _____________________________________Age ____________Sex ____________
School: _______________________________________Section: ______________________
PART I: HEALTH-RELATED FITNESS TEST
A. BODY COMPOSITION (Body Mass Index)
1. Body Mass Index

Height (Meter) Weight (kilograms) BMI Classification

B. CARDIOVASCULAR ENDURANCE
1. 3-minute Step Test

Heart Rate per minute Interpretation

Before the activity After the activity

C. MUSCULAR STRENGHT AND ENDURANCE

1. Push-up

Number of Push ups Interpretation

2. Basic Plank

Time Interpretation

D. FLEXIBILITY
1. Zipper Test

Overlap/Gap (centimeters)
Right Interpretatio Left Interpretation
n

2. Sit and Reach

Score (centimeters)
First try Second try Best Score Interpretation

V. REFERENCES:
Callo, Lualhati F., Camiling Mark Kenneth S., Johannsen C. Yap, Pagulang Janeth P., Doria Jose C.,
Deveraturda Encarnita, and Jo-Ann G. Grecia. 2015. Physical Education and Health 10. Pasig
City: Vibal Group, Inc.

Physical Education 10 - Page 9 of 10

Creation, Eynahz. 2020. Physical Fitness Test 2020 with PAR-Q, Lecture & Actual Demonstration and
Procedures. October 10. Accessed August 25, 2021. https://www.youtube.com/watch?
v=iMwEiBlPogY.

2019. "Revised Physical Fitness Test Manual." Department of Eduaction. December. Accessed March
20, 2021. https://www.deped.gov.ph/wp-content/uploads/2019/12/DO_s2019_034.pdf.

VI. ANSWER KEY:

Exercise

Answers May Vary

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