PHYSICAL EDUCATION AND HEALTH 1 4.

Zipper Test
First Semester – Module 3
Health Related Fitness, Physical
Activity Assessment and One’s Diet
I. HEALTH-RELATED FITNESS TEST
1. Anthropometric Measurements
Purpose: To determine Body Mass Index
Material/Equipment Needed: Bathroom scale,
Tape measure
Body Mass Index (BMI) – measure the body
mass based on height and weight that aid in
determining weight categories.
Meters is use for height and Kilograms
is use for weight. Supposed your weight is 60
kilograms and height is 1.7 meters; here’s
your BMI:
To identify if you are severely wasted,
normal, overweight, obese refer to the table
below.
Purpose: Test for the flexibility of the shoulder
joints.
Materials/Equipment Needed: Tape measure
Goal: Raise one arm across back with bent
elbow reaching down fingers of the other
hand.
5. Curl-Up
Purpose: To test the strength and endurance
of the abdominal muscles.
Materials/ Equipment Needed: Mat or flat
platform
Goal: perform curl-up with proper pacing
6. 90-degree Push-Up
Purpose: To measure the strength and
endurance of the arms and upper body.
Materials/Equipment Needed: Mat
Goal: To perform proper push-up for Men and
Women
7. Flexed-Arm Support (Static)
Purpose: Test the muscular strength of the
shoulder and upper arm.
Materials/Equipment Needed: Mat,
Stopwatch
Goal: Hold the Push-up position not more
than 35 seconds.

2. 3-Minute Step Test

Purpose: Test for cardiovascular Endurance
level based on how quickly your Heart Rate
returns to normal after exercise.
Materials/Equipment Needed: Stop watch, 12
inches bench box, a metronome
Goal: Step on and off the bench for 3 minutes
straight while keeping consistent pace.
3. Hamstring and Hip Flexor Test
Purpose: To test flexibility of the Hamstring
and hips
Materials/Equipment needed: Protractor
Goal: Keeping both legs straight, lift one leg
to the maximum angle with other leg remains
on the floor.
 Understanding common barriers to physical
activity and creating strategies to overcome
II. BARRIERS TO PHYSICAL ACTIVITY them may help make physical activity part of
Nowadays, the major cause of daily life. The following are some common
numerous health issues in our society is the reasons why people remain inactive.
sedentary lifestyle because many Personal Barriers
technological advances and conveniences
have made our lives easier and lead us to 1. Lack of interest
become less active. People really need to
2. Joint Pain
engage in physical activity to prevent these
health problems and maintain a normal and 3. Dislike of going out alone
healthy life. These physical activities have
4. Not belonging to a group
multiple benefits therefore, any activity that
gets you moving, gets your heart rate up, and 5. Lack of energy
gives you enough pleasure to do it regularly
6. Lack of encouragement
is good for you in almost every way. So have
fun, be healthy and feel good. 7. Worries about looks
At the end of this lesson you are expected to: 8. Lack of time
1. Identify barriers to physical activity. 9. Discomfort after exercise
2. Self-assess own ways to overcome
barriers to physical activity. 10. Social influence
Environmental Barriers
In the previous lesson, we discussed
the components of health related fitness and The major environmental barriers are
undergo the different types of HR fitness test Time, Place, Space, Climate and Noise. The
in which those test are considered as the environment which we live plays a major role
starting point to design appropriate exercise on our level of physical activity. Factors such
program that has a long term benefit. With as Poor street lighting at night and a lack of
that activity, you were able to identify your convenient places to do Physical Activity,
strength and weaknesses and the areas traffic, crime and pollution may also have an
which you need to improve. A person stays effect. Where we live, learn, work and play
happier when he/she is fit and healthy that is appear to have a great deal to do with how
why we need to engage ourselves in any active we are. Creating activity-friendly
physical activity to reduce the risk of having environment is one way to help people
diseases and illnesses. However, some become inactive such as buildings, streets,
people do not engage themselves in any and communities that encourage walking and
physical activity and now you might be biking.
wondering why.
Today in our next lesson, we will
determine the different barriers to physical
activity and how to overcome those barriers.
Changing habits is not easy but once you
start to feel better, you will see the benefits
and the changes you’ve made.
The role of physical activity in our day
to day lives has changed over the centuries
because of modern technological
advancement that have made people less
active due to certain barriers to participation.

III. ONE’S DIET
If we look at the scenario today, we
are surrounded by fast food market with the
onset of food delivery apps because it is
tastier and you have nothing to do but to just
wait until your order arrived. However, with
this kind of lifestyle we are risking our lives
since it may lead to certain diseases.
Whereas, if we will eat healthy foods that
contains the right amount of nutrients, it will
have a great impact in on our over-all health
and our body will work effectively. To
maintain good health, we must have a
balanced diet. Our diet should compromise all
essential nutrients which build up our
immunity. So, do you have any idea on what
to learn today? Let`s find out!
At the end of the lesson you are expected to:
1. Explain the importance of healthy diet;
2. Create own recipe to help maintain
balanced diet; and
3. Self- assess your food intake.
In the previous lesson, we discussed
about Barriers to Physical activity in which we
create some strategies to overcome them.
Identifying barriers to exercise is therefore the
first important step in preparing to start or
maintain an exercise program. There are lots
of reasons for not being physically active, and
we have to remember that being physically
activity can influence total food intake. Eating
and exercise go hand in hand, when and
what you eat can be important to how you
feel when you exercise.
So today, we will learn to eat a healthy
balanced diet which is important in
maintaining good health.
Activity 2. Let me find you!
Direction: Find at least 10 words related to
healthy diet. Encircle the words in the word
puzzle and write the encircled words on the
space provided below. Directions are vertical,
horizontal and diagonal.
WORDS FOUND:
1. __________________________
2. __________________________
3. __________________________
4. __________________________
5. __________________________
6. __________________________
7. __________________________
8. __________________________
9. __________________________
10. __________________________
These are the words related to healthy
diet. Today we will be learning the importance
of healthy diet that helps to protect against
malnutrition as well as non- communicable
diseases and self-assess on your daily food
intake.
Healthy diet is very essential for good
health and nutrition. This means eating a
wide variety of foods in the right proportions,
and consuming the right amount of food and
drink helps us achieve and maintain healthy
body weight.
Eating lots of vegetables and fruits
which are packed with nutrients such as
antioxidants, minerals, vitamins and fiber can
protect you against any diseases. It is also
important that people need to watch their
intake of food to maintain a healthy diet. Your
food choices greatly affect your health. Here
are some ways to maintain a healthy diet:
• Eat plenty of fruit and vegetables
• Eat less fat
• Limit intake of sugar and salt
• Base meals on higher fiber starchy foods
like potatoes, bread, cereals, pasta
• Eat some beans, pulses, fish, eggs, meat
and other protein
• Drink plenty fluids
An eating plan that helps manage your
weight includes variety of foods. Dark, leafy
green, oranges and tomatoes are loaded with
vitamins, fiber, and minerals.

Activity 3. MY MEAL PLANNER!

Directions: On the table below, list down the
foods you have eaten for the last 3 days and
write on the remarks column whether it is
healthy or unhealthy.

Guide Questions:
1. Do you have a healthy eating habit? Why
did you say so? Explain.
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Prepared by:
Ms. Ma. Erica G. Balista
PE and Health 1 Instructor