New Washington National Comprehens

9
Physical Education
Quarter 1, Wk1-3 - Module 1
Physical Activity and Physical Fitness
Assessments

Write your answer on

your notebook
8. Standing Long Jump (Power)

9. Hexagon Agility Test (Agility)

10. Stick Drop Test (Reaction Time)

11. Juggling (Coordination)

12. Stork Balance Stand Test (Balance)

4. Three-minute Step Test (Cardio-Vascular endurance)
Resting Heart Rate (RHR) =
Record the 60 second heart rate after the activity =
5. Push-Up (Strength Upper extremities)
6. Basic Plank (Strength-Core Muscles)
PART-II. SKILL-RELATED FITNESS
7. 40-Meter Sprint (Speed)
Physical Activity Readiness Questionnaire (PAR-Q)
Let us assess if you are ready to participate or engage in any physical
activities by answering honestly the Physical Activity Readiness Questionnaire
(PAR-Q). Please accomplish the form below by putting a check mark for every
question.
Name:_____________________________________ Date:_________________
Height:_________m. Weight:___________kg. Age:__________
Physician’s Name:_______________________ Contact Number:_____________
PAR-Q (Physical Activity Readiness Questionnaire)
Questions Yes No
Has your doctor ever said that you have a heart condition and that
you should only perform physical activity recommended by a
doctor?
Do you feel pain in your chest when you perform physical activity?
In the past month, have you had chest pain when you were not
performing any physical activity?
Do you lose your balance because of dizziness or do you ever lose
consciousness?
Do you have a bone or joint problem that could be made worse by a
change in your physical activity?
Is your doctor currently prescribing any medication for your blood
pressure or for a heart condition?
Do you know of any other reason why you should not engage in
physical activity?
If you have answered “Yes” to one or more of the above questions, consult
your physician before engaging in physical activity. Tell your physician which
questions you answered “Yes” to.
Warm-Up Exercises
Before engaging in any physical activity, it is really important to perform
warm-up exercises to condition our body. In this module, you will be introduced to
various warm-up exercises in the course of our lesson in sports officiating.
However, monitoring our Heart Rate is also a prerequisite before you proceed to
strenuous activities. Obtaining the Personal Maximal Heart Rate (PMHR) and
Target Heart Rate (THR) is a must.
Below is the formula to compute the THR at a moderate and vigorous
intensities of physical activity:
 Moderate (40 - 55%): 220 - age = Personal Maximum Heart B. C 7. C
Rate(PMHR) C. B 8. C
D. C 9. D
PMHR x 0.4 = bpm PMHR x 0.55 = E. D 10. B
bpm True or False
1. T 6. T 11. T
Vigorous (60 -85%): 220 - age = Personal Maximum Heart 2. T 7. F 12. F
Rate(PMHR) 3. F 8. F 13. T
4. T 9. T 14. T
PMHR x 0.6 = bpm PMHR x 0.85 = 5. F 10. F 15. T
bpm
Appendix A
Keeping a record of your heart rate before and after performing any physical REVISED PHYSICAL FITNESS TEST (DepED Order No. 034, s. 2019)
activity will help you monitor your fitness level. It is important to note that one PART-I: HEALTH-RELATED FITNESS
way to assess your fitness level is through heart rate. 1. BMI
Below 18.5- underweight
Warm-up Exercises - it is performed to elevate the body temperature, increase 18.5-24.9 - normal
heart and breathing rate, and also help you prepare mentally for a much more 25.0-29.9 – overweight
strenuous exercise. 30.0-above- Obese

2 Types of Stretching Exercises 1. Zipper Test (flexibility)

Static Stretches - these are stretches that you hold on in one place at a certain
period of time without transferring places.

Dynamic Stretches - these are stretches that involve active movements which
allows one to transfer from one place to the other.

Static Stretching Exercises Dynamic Stretching Exercises

Neck Stretches Jogging 3. Sit and Reach (Flexibility)
Shoulder Curls High Knees
Arm Stretches Butt Kicks
Trunk Stretches Side Shuffles
Toe Touch Back Pedals
Lunges Cariocas
Squats Jumping Jacks
mere reason why people also suffer from different illnesses and diseases
like diabetes, hypertension, cancers, etc.
Key to Answers
Multiple Choice To address this problem, medical experts suggest that people should at
A. C 6. D least try to engage in any physical activities. This will somehow help in promoting
your health and general wellness. Exercising at least one hour in a day will already normal weight, minimizing the risk for type 2 diabetes, staying away from
help in the blood circulation of your body. However, assessing your fitness level coronary diseases, and lessen the possibility for cancer.
will be of great help in your daily physical activities.
The definition of physical fitness may differ. This is simply because people
Knowing one’s fitness level makes you on top of accomplishing your have credited varying attributes or indicators that decide the "wellness" of an
fitness plans. It sets the reason for where you are comfortable and where you can individual. In the broadest sense nonetheless, physical fitness can be characterized
enhance your wealth and wellness. It causes you to become mindful of your as the ability to show general physical aptitudes, which involves endurance,
present fitness level; how your physical body can withstand loads that are set upon strength, flexibility, and balance. Additionally, our ability to carry out daily tasks
it in explicit events. The physical fitness test informs you as to whether you are in and routine physical activities without undue fatigue is called physical fitness.
danger of any lifestyle-related diseases.
In a simpler definition, Physical Fitness simply means the ability of an
Assessment: (Post-Test) individual to function effectively and efficiently to do work, to enjoy leisure, to be
healthy, to resist hypokinetic (lifestyle) diseases, and to cope-up with emergencies.
Matching Type. Match each of the following physical activities There are eleven components of physical fitness. On the off-chance that you are
(Column A) with its corresponding physical fitness component (Column B). not joining all these components of physical fitness into your day-by-day exercise
Write the letter of your choice on the space provided before the number. program, at that point, you are not doing what's needed to improve your fitness
A B level and general well-being. Furthermore, these eleven components are then
_____ 1. Jogging a. Power divided into two classifications.
_____ 2. Skateboarding b. Agility
_____ 3. Stretching c. Cardiovascular endurance Components of Physical Fitness
_____ 4. Soccer d. Flexibility
_____ 5. Weightlifting e. Muscular Strength HEALTH RELATED COMPONENTS SKILL RELATED COMPONENTS
_____ 6. Curl-ups f. Muscular Endurance - these includes exercise activities that a - these involves activities that are
_____ 7. Push-ups g. Speed person usually does to improve fitness and important to succeed in skillful activities
_____ 8. Basketball h. Reaction Time wellness and to stay healthy. including sporting events.
_____ 9. Yoga i. Coordination 1. Cardiovascular Endurance 1. Speed
- the capacity of your heart, lungs - the ability to move quickly in a given
_____ 10. Jumping rope j. Balance
including vessels to provide oxygen to the distance over a period of time.
_____ 11. Tip Toeing body tissues.
_____ 12. Flying kick 2. Muscular Endurance 2. Agility
_____ 13. Badminton - the ability of a muscle group to resist - the ability of our body to move
_____ 14. Swimming force in a single contraction over a period effectively and efficiently
_____ 15. Marathon of time.
3. Muscular Strength 3. Power
- the capacity of a group of muscle to - the ability to exert maximum force in a
Learning Objectives: At the end of the lesson, you are expected to: resist force in a repeated motion in an shortest time as possible.
2. undertake physical fitness assessments; extended time.
3. identify the strengths and weaknesses for development and improvement. 4. Flexibility 4. Reaction Time
- the ability of our muscle, bones and - the ability of our body to respond to a
Having a regular exercise and physical activity further develops strong joints to extend beyond the normal range particular stimulus in the quickies possible
muscles and bones. It also improves the cardio-respiratory and generally speaking of motion. time.
our well-being. Keeping ourselves active can likewise assist us with maintaining a 5. Body Composition 5. Balance
- it is the relative percentage of body - the ability of your body to maintain
 muscle, bones, fats and other impeding equilibrium in a static or dynamic Mark noticed and have found out that he is gaining too much weight because he is
tissues. condition. fond of eating in this quarantine period. As such, he plans to schedule fitness
6. Coordination sessions to help him lessen his visceral fats and develop for a more toned body.
- the ability of the body to use two or more Below are some of his friends and family’s proposal for him. Would Mark take
components of physical fitness. these recommendations?
_________ 9. Mark should exercise more three times a week.
Multiple Choice. Read each question carefully. Write the letter of your choice on _________ 10. Mark should focus more on his abdominal muscle by measuring his
the space provided before each number. heart rate
_____ 1. Which of the following is the BEST type of exercise to improve after doing curl-ups.
cardiovascular endurance? _________ 11. Mark should set a measurable goal for weight loss and follow his
a. Lifting weights c. Aerobic exercise plan.
b. Anaerobic exercise d. Pull-ups _________ 12. Mark should exercise at least 30 minutes to 1 hour each session.
_____ 2. Which of the following terms describes the ability of a muscle or group _________ 13. Mark should only do muscular endurance activities to increase lean
of muscles to exert force for extended periods? body
a. Muscular Strength c. Muscular Endurance tissue.
b. Cardiovascular Endurance d. Flexibility _________ 14. Mark should keep track of his progress and change his plan if he is
_____ 3. If you wanted to reduce your risk of injury, you could move your joints not lowering
through their full range of motion on a regular basis. This would improve his body fat.
by which component of physical fitness? _________ 15. Mark should directly go to the gym and lift weights.
a. Muscular Endurance c. Muscular Strength
b. Flexibility d. Body Composition Summary
_____ 4. Which of the following is NOT a component of physical fitness?
a. Flexibility c. Body Mass Index We are currently living in a period where things are completely made simple with
b. Muscular Strength d. Cardiovascular Endurance the assistant of the headway of innovation. People nowadays are no longer
_____ 5. Which activity would be considered a muscular endurance activity?
physically active and tend to be undesirable due to how they live. This is the
a. Curl-Ups b. Push-Ups c. Weight Lifting d. a & b only
circulatory system.
__________ 7. If you can’t quite meet the physical activity guidelines, it is a waste
_________ 3. Nancy must set fitness goals, follow a plan and set a date for of your time
achieving the goal. to do any physical activity.
_________ 4. Nancy must sign-up for a Zumba class together with her friends. __________ 8. You don’t get health benefits from exercise unless you are
_________ 5. Nancy must read many books about sports that she finds interesting exercising
in. vigorously.
_________ 6. Nancy must avoid talking to anyone about her fitness goals because __________ 9. Body composition is the ratio of fat to lean body tissue, such as
they might bone, muscle,
copy her fitness plan. and fluid.
_________ 7. Nancy must adapt the fitness plan from her friend. __________ 10. Heart and lung endurance can be measured by finding out how
_________ 8. Nancy must seek a consultation from a fitness instructor before much weight
starting to you can lift at one time.
exercise. __________ 11. Morning is considered to be the best time of day to exercise.
__________ 12. Weight loss should be the most important goal of fitness and
exercise.
__________ 13. When deciding on an exercise program, people need to consider
their own
abilities, interest, and needs.
__________ 14. The best way to develop skill-related fitness components is
through practice.
__________ 15. Assessments are part of designing an exercise program.
WHAT I CAN DO
Situation Analysis. Amid the COVID-19 crisis, Nancy and Mark decided to take
in exercise because they wanted to stay healthy and fit. Below are their situations
in which they need you to help them out in making a decision.
Direction. Type YES on the space provided for if the suggestion will help them
achieve the goal in fitness and NO if it won’t help them.
Nancy is planning to exercise because she wanted to be healthy and at the same
time increase her level of fitness. Below are some suggestions from her friends.
Should Nancy take these recommendations?
_________ 1. Nancy must walk or ride her bike from home to school and vis-a-vis.
_________ 2. Nancy must take the elevator instead of the stairs whenever possible.
_____ 6. What is the difference between health and skill related components of
fitness?
a.Health related has something to do with muscles.
b. Skills related is only to do with sport.
c. Health related is to do with movement and skill related is sport.
d. Health related is the efficiency of the body and skills related is the performance
in physical activities relating to skills.
_____ 7. What is the best way to describe agility?
a. To dodge something or someone
b. To change direction
c. The ability to rapidly and accurately change the direction
d. The ability to move
_____ 8. Why does a quick reaction time help in sport and physical activity?
a. It makes you a better player.
b. You can beat everyone.
c. You can gain an advantage by timing things better.
d. Perform better at fast paced sports.
_____ 9. Speed can apply to:
a. Legs b. Body c. Arms d. Body and mind
_____ 10. Balance can be used a lot in every performance. Which of the following
is the best
answer?
a. Golf, lawn bowls c. Ballet, shot put
b. Gymnastics, ballet d. Basketball, gymnastics
Fitness Assessment
To understand the importance and benefits of physical fitness helps you to
keep a fit and healthy body and can even improve the quality of life you live. This
can be best achieved through engaging any physical activities or exercises that can
be done in your respective homes especially during this pandemic crisis.
Physical fitness testing is a great way to monitor and assess your capability
in cardiovascular endurance, muscular strength, and flexibility. Aside from this, it
can also help you to understand how healthy you are and at the same time learn to
set goals to improve your overall health.
In this time of the pandemic, I hope you could find ways to still be
conscious of your health and fitness. Lifestyle is a contributing factor that may
determine if you will get sick or just be healthy. Engaging any physical activity
and doing some movements are extremely important during the corona virus
pandemic.
On your lower grades, you have already performed the Physical Fitness
Test. And so, we assume that you already know how to demonstrate the various
tests. Below is a template provided for you to accomplish by filling out the form.
There are three columns on the said form. In the first column, you just have to
identify the name of the missing component of physical fitness and then the
respective scores generated through performing the suggested tests in the second
column. Lastly, the third column is intended for the remarks which will be given
by the teacher.
Personal Physical Fitness Test (Pre-Test)
Name:
Age: Sex:
 THR: (Moderate
THR: (Vigorous Activity)
Activity) True or False. Read and analyze each statement below. Write down the
Weight: Height: word True if the statement is correct. On the other hand, write the word False if it
BMI: Classification: implies a wrong statement. 
Physical Fitness Interpretatio __________ 1. To avoid injury, one should warm up before exercising and cool
Score
Components and Tests n down after exercising.
1. ______________________
__________ 2. When deciding on an exercise program, people need to consider
 Zipper test cm
 Sit and Reach ____ cm their own
abilities, interest, and needs.
2. _____________________ __________ 3. Maximum heart rate is not directly affected by age.
_______
 3-Minute Step Test __________ 4. Target heart rate must be maintained for 20 minutes or longer to be
bpm
3. ______________________ effective.
 Push-Up rep __________ 5. An indoor bike burns more calories than riding an outdoor bike.
 Basic Plank _____sec. __________ 6. Endurance activities are especially beneficial for your heart, lungs,
4. ______________________ and
 40-meter Sprint ____sec
5. ______________________
 Standing Long Jump cm
6. ______________________
 Hexagon Agility Test sec
7. ______________________
 Stick Drop Test sec
8. ______________________
 Juggling rep
9. ______________________
 Stork Balance Stand Test ____sec
(Refer to appendix A for the interpretation of your scores)

Suggested sequence of administering the test

DAY 1 DAY 2 DAY 3
BMI Basic plank Hexagon Agility Test
3-Minute Test 40 meter sprint Juggling
Push-up Standing Long Jump
Stick drop test Stork Balance
Sit and Reach Zipper Test

People who are physically fit are also healthier, can maintain their most optimum
weight, and are also not prone to cardiac and other health problems. To maintain a
relaxed state of mind, a person should be physically active. A person who is fit
both physically and mentally is strong enough to face the ups and downs of life
and is not affected by drastic changes if they take place.