Health Optimizing

Physical Education
(H.O.P.E.) 1
Quarter 1 – Module 1:
Physical Fitness and
Physical Activity
Health Optimizing Physical Education (H.O.P.E.) 1
Alternative Delivery Mode
Quarter 1 – Module 1: Physical Fitness and Physical Activity
First Edition, 2020

Republic Act 8293, section 176 states that: No copyright shall subsist in any work of the
Government of the Philippines. However, prior approval of the government agency or office
wherein the work is created shall be necessary for exploitation of such work for profit. Such
agency or office may, among other things, impose as a condition the payment of royalties.

Borrowed materials (i.e., songs, stories, poems, pictures, photos, brand names, trademarks,
etc.) included in this module are owned by their respective copyright holders. Every effort has
been exerted to locate and seek permission to use these materials from their respective
copyright owners. The publisher and authors do not represent nor claim ownership over them.

Published by the Department of Education

OIC-Schools Division Superintendent: Carleen S. Sedilla CESE
OIC-Assistant Schools Division Superintendent: Brian E. Ilan EdD

Development Team of the Module

Writer: Norberto T. Puda
Editors: Myrna T. Parakikay.
Reviewers: Myrna T. Parakikay and Lawrence Jay Sedilla
Layout Artist: Jobelle M. Partido
Management Team: Angelita S. Jalimao
Chief, Curriculum Implementation Division

Neil Vincent C. Sandoval

Education Program Supervisor, LRMDS

Myrna T. Parakikay
Education Program Supervisor, MAPEH

Printed in the Philippines by the Schools Division Office of Makati City

Through the Support of the City Government of Makati (Local School Board)

Department of Education – Schools Division Office of Makati City

Office Address: Gov. Noble St., Brgy. Guadalupe Nuevo

City of Makati, Metropolitan Manila, Philippines 1212
Telefax: (632) 8882-5861 / 8882-5862
E-mail Address: makati.city@deped.gov.ph
 What I Need to Know

This module was written and designed to make learning easier especially as we are in
the “new normal” situation. As an educational tool, this module about Physical
Fitness and Physical Activity challenges you as a learner, to become creative,
resourceful and independent. The scope of the module provides a variety of activities
that will stimulate independent and self-guided learning experience. Lessons in this
module are arranged to follow the standard sequence of the course to ensure effective
learning continuity, make the experience more meaningful, effective and relevant to
life situations.

This module includes lessons and activities on:

 Health-Related fitness assessment (Body Mass Index)
 Physical Activity

After going through this module, the learners are expected to:

1. Self-assess health-related fitness (HRF) body mass index status, barriers to

physical activity assessment participation and one’s diet;
2. Analyze physiological indicators such as heart rate, rate of principles to achieve
and/or maintain HRF;
3. Recognize the value of optimizing one’s health through participation in physical
activity assessments;

What I Know

Multiple Choice: Read each question carefully. Choose the letter of the BEST answer.

1. What is defined as a state of well-being that is described as the ability to do

daily activities, work, and sports?
A. balance C. exercise
B. diet D. physical fitness

2. What is a set of “measurable” components that is related to having good health?

A. exercise C. health-related fitness
B. fitness D. skill-related fitness

3. Which of the following is a reason why people exercise?

A. for appearance C. for health
B. for competition D. for friendship

4. Which of the following is NOT a health-related fitness component?

A. agility C. flexibility
B. cardiovascular endurance D. muscular strength

5. What is an example of a moderately intense physical activity?

A. aerobics B. gardening C. fast cycling D. running

6. What is the body mass index for underweight people?

A. below 18.5 B. 18.5–24.9 C. 25–29.9 D. 30 or greater

1
 7. What do we call the pressure point located at your wrist?
A. brachial B. carotid C. radial D. temporal

8. What is a common emergency that typically happens when the body do not have
as much water as it needs and could have led to heat stroke, collapse, or loss of
consciousness?
A. dehydration B. depression C. diabetes D. heat cramps

9. Which of the following is NOT a possible barrier in not participating in any

physical activities?
A. doubt in the benefits of exercise C. joint pain
B. healthy lifestyle D. lack of interest

10. Which of the following activities is considered a vigorous physical activity?

A. 42 km run C. gardening
B. brisk walking D. leisure swimming

11. What pertains to the ratio of body fat to lean mass in the body?
A. balance C. flexibility
B. body composition D. speed
12. What test can be used to determine our body composition?
A. BMI B. hexagon agility C. sit-and-reach D. zipper

13. In computing for your body mass index, you measured 163 cm for your height.
What would you do to be able to compute correctly?
A. convert to inches C. convert to millimeters
B. convert to meters D. convert to nanometer

14. What does a body mass index of 31 mean?

A. normal B. obese C. overweight D. underweight

15. What can be an effective way to monitor your physical activity?

A. create a collage C. measure heart rate daily
B. create an exercise log D. just relax

Lesson Physical Fitness and

1 Physical Activity
Fitness dictates the overall functionality of an individual. Studies show the importance
of having physical activity and of assessing one’s health-related fitness to be able to be
functional not only for yourself, but also for the whole community.

Maintaining physical fitness and engaging in physical activities do not come to the
youth naturally. It is an intentional decision to make.

What’s In

Activity: Find All Things Fit

 Look for 10 words that are related to physical fitness.

 Cross them out.

2
 Created with https://tools.atozteacherstuff.com/word-search-maker/wordsearch.php

Processing questions:
1. Did you find all the words?
2. What are the things that you remember about fitness?

What’s New

Look at the pictures and answer the following questions:

Created from https://www.canva.com

1. What do you think is fitness? ___________________________________________

_________________________________________________________________________
2. Describe a physically fit person. _________________________________________
_________________________________________________________________________
3. What do you think is the relationship between physical fitness and physical
activity?_____________________________________________________ ___________
_________________________________________________________________________

3
 What Is It

What is Physical Fitness?

According to the Centers for Disease Control and Prevention (CDC), physical fitness is
defined as 'the ability to carry out daily tasks with vigor and alertness, without undue
fatigue, and with ample energy to enjoy leisure-time pursuits and respond to
emergencies.

An efficient individual can do daily activities with the least effort as possible. A fit
person can perform schoolwork, meet home responsibilities, and still have enough
energy to enjoy sport and other leisure activities. A fit person can effectively do tasks
and some household chores, do some workouts and other related activities. A fit
person can also respond to emergency situations - for example, by running to get help
or aiding a friend in distress.

Achieving fitness is a lifelong process. It must be part of your lifestyle. Every individual
has different and appropriate exercises.
A fit person must be:

◆ At his ideal weight

◆ Can do or perform daily routine and unplanned activities without undue
fatigue
◆ Able to relax
◆ Able to sleep well
◆ Have strong cardiovascular system
◆ Socially active
◆ Good social outlook

What are the benefits of physical fitness?

Achieving the benefits of physical fitness does not require long, heavy, or strenuous
workouts. Even 10 or 30 minutes a day a few times a week will result in major
improvements in your health. These are some benefits of being fit:
● Improves mental health
● Strengthen bone densities
● Prevents muscle loss
● Improves digestion
● Reduces stress, depression, and anxiety
● Enhances mental performance and work productivity
● Improves social outlook

What is Health-Related Fitness?

Health-related fitness components concentrate more on the optimum health and
disease prevention. Health-related fitness components include body composition,
cardiovascular endurance, muscular endurance, muscular strength, and flexibility.

Body composition is the amount of fat on the body versus other tissues such as
muscle, bones, and skin. It can be measured using a variety of tests and devices.
Simple tests using mathematical equations such as Body Mass Index (BMI) Calculator
or calipers are commonly used and typically inexpensive. Having too many fat tissues
is a risk factor such diseases related to cardiovascular system, diabetes, cancer, and
other lifestyle-caused diseases.

The level of participation in physical activities affects the output of an individuals’

body composition.

4
How Can We Develop Our Physical Fitness?
Physical fitness is related to the level of physical activities a person performed for a
longer period.

PHYSICAL ACTIVITY happens when we move our body and use energy. The energy
that the body uses is measured in kilocalories.

What are the common barriers to physical activity?

As the technology progresses, the level of fitness and participation in physical
activities are affected fitness level and physical activity is related.

The more we get involved in physical activities, the more energy we spend, the lesser
the activity the lesser the energy we spend. Moreover, people with lesser activities tend
to gain more weight rather than people with an active lifestyle.

There are factors that affects the participation of an individual in engaging physical
activities these as follows:

● insufficient time to exercise

● inconvenience of exercise
● lack of self-motivation
● non-enjoyment of exercise
● boredom with exercise
● lack of confidence in their ability to be physically active (low self-efficacy)
● fear of being injured or having been injured recently
● lack of self-management skills, such as the ability to set personal goals,
monitor
● progress, or reward progress toward such goals
● lack of encouragement, support, or companionship from family and friends
● non-availability of parks, sidewalks, bicycle trails, or safe and pleasant walking
● paths close to home or the workplace

What are the types of physical activities?

Physical activity can be categorized into moderate or vigorous intensity. You can
usually tell that you are doing a moderate-intensity physical activity if you can talk
but not sing a song while doing an activity. Vigorous-intensity activity causes your
heart rate to increase significantly. You are breathing hard and fast and you will find it
difficult to hold a conversation with someone.

Examples of Moderate-Intensity Examples of Vigorous-Intensity

Activities Activities
brisk walking jogging
leisure cycling running
leisure swimming swimming continuous laps
gardening playing basketball/football
playing doubles tennis walking/climbing uphill
doing household chores skipping with a rope

5
According to WHO, each individual adult aged 18–64 should do at least 150 minutes
of moderate-intensity aerobic physical activity throughout the week or do at least 75
minutes of vigorous-intensity aerobic physical activity throughout the week or an
equivalent combination of moderate- and vigorous-intensity activity.

What’s More

Activity 1: BMI Assessment

 Compute for your Body Mass Index using the formula:

Classification:
BMI Nutritional status
Below 18.5 Underweight
18.5–24.9 Normal weight
25.0–29.9 Overweight
30.0–above Obese
 Procedure:

A. Weight - refers to the heaviness or lightness of a person

Equipment: Weighing or Bathroom scale

Procedure:

a. Wear light clothing before weighing

b. On bare feet, stand erect, and still with weight evenly distributed on the
center on the scale.

c. Record the score in kilograms.

**** TAKE NOTE: Before the start of weighing, adjust the scale to zero point.

B. Height - refers to the distance between the floor to the top of the head when a
person is in standing position
Equipment: Tape measure laid flat to a concrete wall. The zero point starts at
the bottom of the floor; L-square and an even and firm floor and flat wall.

Procedure: (look for a partner)

For the Test Performer:

a. Stand erect on bare feet with heels, buttocks and shoulders pressed
against the wall where the tape measure is attached.
For the Partner:

a. Place the L-square against the wall 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 student is straight and parallel to the floor.
b. Record the score in meters.

 Record your computation and BMI result and classification in your HOPE
activity notebook.

6
 What I Have learned

Activity: “I Knew It”

Complete the unfinished statements:

1. I learned that physical fitness is _________________________________________.

2. If I am physically active I will ___________________________________________.

3. Physical activity is _____________________________________________________.

4. Health-related fitness is ________________________________________________.

5. A fit person can ______________________________________________________.

What I Can Do

Activity: Physical Activity Contract

Having known what physical fitness and physical activity mean, and understanding
their importance, you may now identify what your goals are.

 Answer the Physical Activity Contract

I believe that routine physical activity and exercise may benefit me

physically, mentally, socially, and emotionally.

I, ___________________ DO HEREBY PLEDGE TO THE

FOLLOWING GOALS:

Specific and Realistic Goal #1 By When?

Tasks to Accomplish Goal #1
Specific and Realistic Goal # 2 By When?
Tasks to Accomplish Goal # 2
Specific and Realistic Goal #3 By When?
Tasks to Accomplish Goal #3
PLEDGED BY THIS
(Your name) (day) (month) (year)

Source: Doyle, J. Andrew. "Exercise Adherence." The Exercise and Physical Fitness Page.
<http://www2.gsu.edu/~wwwfit/adherence.html

7
 Assessment
PART 1: True or False

Read each statement carefully. Write TRUE if the statement is correct and FALSE if
the statement is wrong.
_____1. An active lifestyle could decrease the degree of wellness among individuals.
_____2. Diabetes is a lifestyle illness that can be prevented.
_____3. A person who is physically fit can do a day’s work without undue fatigue.
_____4. The automation of many products for home and office work has led to
decreased physical activity which in turn developed unfit citizenry.
_____5. Physical activity is the same as exercise.
PART 2: Multiple Choice
Choose the letter of the best answer. Circle letter of your answer.
1. What fitness component focuses on the proportion of body fat and fat-free body
tissues?
A. body composition C. flexibility
B. cardiovascular fitness D. muscular strength
2. What is the term defined as any bodily movement produced by skeletal muscles
that results in energy expenditure?
A. physical activity C. physical test
B. physical fitness D. physicality
3. If your BMI score is 19.26, what is your nutritional status?
A. normal C. overweight
B. obese D. underweight
4. Which of the following activities is considered as a moderately intense activity?
A. brisk walking C. mile swimming
B. marathon D. mountain hiking
5. What is the ability to carry out daily tasks with vigor and alertness, without
undue fatigue, and with ample energy to enjoy leisure-time pursuits and respond to
emergencies?
A. physical activity C. physical fitness
B. physical distance D. wellness
6. What term refers to the distance between the floors to the top of the head when a
person is in standing position?
A. BMI C. waist circumference
B. height D. weight
7. Which among the following is NOT a barrier that affect the participation of an
individual in any form of physical activity?
A. lack of self-motivation C. inconvenience of exercise
B. sufficient time to exercise D. non-enjoyment of exercise
8. What equipment can be used to measure weight?
A. BMI calculator C. tape measure
B. caliper D. weighing scale
9. According to WHO, how many minutes of moderate-intensity physical activities
per day can be done by an adult of 18-65 years old?
A. 30 minutes C. 150 minutes
B. 60 minutes D. 200 minutes
10. Which statement is NOT true about the benefits of physical activity?
A. strengthen bone densities C. degenerates digestion
B. improves mental health D. prevents muscle loss

8
 Additional Activities

Be ready to perform the Health-Related Fitness Tests. Prepare your body by executing
stretching and warm-up exercises before you commence with the test.
NAME: ____________________________________________SEX: _______AGE: _________

HEALTH-RELATED FITNESS
BODY COMPOSITION (Body Mass Index) BMI

Height (Meters) Weight (Kilograms) BMI Classification

CARDIOVASCULAR ENDURANCE: 3 MINUTE STEP TEST

Heart Rate per Minute
Before the Activity After the Activity

STRENGTH
PUSH UP BASIC PLANK
Number of Push Ups Time

FLEXIBILITY: SIT AND REACH

SCORE IN CENTIMETERS
1ST 2ND 3RD

Workout Counselor

 Think of physical activities that can be done within the household that could
help improve the level of fitness of an individual according to their body type.
 Write your answers in the table below

Underweight Normal Weight Overweight Obese

e.g.
indoor workouts
push-ups, plank,
core exercises

lifting heavy objects

in replacement of
gym weights

For additional information, you may watch the following videos:

 Physical Activity and its effects on obesity

https://www.youtube.com/watch?v=_x_UiFK76tg

 Benefits of Physical Activity

https://www.youtube.com/watch?v=ONZUfwAdHKE