8

MAPEH
Quarter 1
Module 4 – Week 4
MAPEH – Grade 8
Alternative Delivery Mode
Quarter 1 – Module 4 – Week 4
Second Edition, 2021

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Published by the Department of Education

OIC-Schools Division Superintendent: Carleen S. Sedilla CESE
OIC-Assistant Schools Division Superintendent: Dr. Jay F. Macasieb CESE

Development Team of the Module

Writer: Music : Shiella R. Fallarcuna, Armida R. Salazar
Arts : Lourdes G. Reyes
P.E. : Kemuel Gavino, Darren Paul Dadivas
Health: Aristeo S. Rodanilla
Editors: Myrna T. Parakikay
Reviewers: Myrna T. Parakikay
Layout Artist: Rosiel Eva M. Lazaro
Management Team: Dr. Jay F. Macasieb, CESE
OIC – Chief, Curriculum Implementation Division
Neil Vincent C. Sandoval
Education Program Supervisor, LRMDS
Myrna T. Parakikay
Education Program Supervisor, MAPEH
2nd Edition 2021
Editor: Music : Lady Lee O. Embate P.E. : Rodrigo L. Mantua Jr.
Arts : Katrina Marie D. Tallo Health : Gladyz D. Bangolay
Reviewer: Myrna T. Parakikay
Layout Artist:
Management Team: Dr. Jay F. Macasieb, CESE
OIC - Chief, Curriculum Implementation Division
Neil Vincent C. Sandoval
Education Program Supervisor, LRMDS
Myrna T. Parakikay, EPS MAPEH
Education Program Supervisor, MAPEH

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 PHYSICAL EDUCATION

Lesson
Health-Related Fitness: Flexibility
1

• Undertakes physical activity and physical fitness assessments.

• Sets goals based on assessment results.
• Conducts physical activity and physical fitness assessments of
family/school peers and;
• Monitors periodically one’s progress towards the fitness goals.

You probably know what it means to be flexible. It usually means

that someone can stretch a part of their body. But flexibility is not just
being able to stretch. According to the U.S. Surgeon General's report on
physical activity and health, flexibility is defined as "a health-related
component of physical fitness that relates to the range of motion available
at a joint."

What I Know

Fill in the blanks with the appropriate word/s to complete the statement. Write your
answer in the space provided.

1. _____________ is the ability of the joints and muscles to move through its full
range of motion.
2. Increasing flexibility is most effectively achieved through _____________.

3. _____________ measures the flexibility shoulder girdle.

4. The most important areas in which to maintain flexibility are the neck,
shoulders, _____________, chest, and hips.
5. A _____________ focuses on actions like the movements you'll do while you work
out.

What’s In

Look at each picture carefully. Put a checkmark ( ) if the picture shows flexibility.
 What’s New

Try reaching your toes using both of your hands while sitting and standing without
bending your knees then answer the question written below.

Did you find it difficult or easy to execute? Why or why not?

_____________________________________________________________________________________
_____________________________________________________________________________________
_____________________________________________________________________________________

What is it

Flexibility is the ability of the joints and muscles to

move through its full range of motion. It also refers to
the mobility of your muscles, which allows for more
movement around the joints. Range of motion is the
distance and direction your joints can move, while
mobility is the ability to move without restriction.

Flexibility depends on many factors, including age, gender, body fat/muscle mass
ratio, and exercises done to enhance flexibility. Females tend to be more flexible than
males, because of their body composition (body fat to muscle mass ratio). The older
people get, the less flexible they become, because joint mobility decreases. The more a
joint is used, the more flexible it will become.
Increasing flexibility is most effectively achieved through stretching. Stretching
lengthens the muscles. The most important areas in which to maintain flexibility are
the neck, shoulders, hamstring muscles (back of the upper leg), chest, and hips. It is
important never to stretch a cold muscle. Always warm up with some light activity before
stretching. In addition, never bounce when stretching, and don't stretch to the point of
pain.
 What I Can Do

Follow the proper procedures on how to conduct sit-and-reach and zipper test. Do the
flexibility test for two (2) trials. Record the result in your physical fitness score card
located in Module 1.

A. Sit and Reach

Purpose — to test the flexibility of the lower extremities (particularly the trunk).
Equipment
Tape measure or meter stick
Procedure

For you:

a. Sit on the floor with back head and shoulders flat on the wall. Feet are 12 inches
apart.
b. Interlock thumbs and position the tip of the fingers on the floor without bending
the elbows.
c. Alter the partner has positioned the zero point of the tape measure/meter stick,
(at the top of the middle fingers), the tester starts the test by sliding the hands
slowly forward without jerking, trying to reach the farthest distance possible
without bending the knees.
d. Bouncing or jerking movement is not allowed.
e. Do it twice.

For your partner:

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

Scoring — record the farthest distance between the two trials to the nearest 0.1
centimeters.

SCORE STANDARD INTERPRETATION

5 61cm and above Excellent
4 46cm – 60.9cm Very Good
3 31cm – 45.9cm Good
2 16cm – 30.9cm Fair
1 0cm – 15.9cm Needs Improvement
B. Zipper Test

Purpose —to test the flexibility of the shoulder girdle.

Equipment
Ruler
Procedure

For you:

a. Stand erect.
b. 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 down and behind
your back, bend 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.
c. Repeat procedures a and b with the left hand over the left shoulder to test the
left shoulder.
For your partner:

a. Observe whether the fingers touched or overlapped each other, if not, measure
the gap between the middle fingers of both hands.
b. Record the distance in centimeter.

Scoring — record zipper test to the nearest 0.1 centimeter.

SCORE STANDARD INTERPRETATION

5 Fingers overlapped by 6 cm. and above Excellent
4 Fingers overlapped by 4 – 5.9 cm Very Good
3 Fingers overlapped by 2 – 3.9 cm Good
2 Fingers overlapped by 0.1 – 1.9 cm Fair
1 Just touched the fingers Needs Improvement
0 Gap of 0.1 or wider Poor

What I Have Learned

Answer each question by supplying necessary words based on what you have learned
in the lesson. Write your answer in the space provided.

1. How does stretching increase range of motion?

2. How long should you spend on stretching?

Assessment

Encircle the letter of the correct answer.

PHYSICAL EDUCATION

1. What are the most important areas to maintain flexibility?

A. Neck, shoulders, chest, and hips
B. Neck, shoulders, hamstring muscles, chest, and hips
C. Neck, hamstring muscles, chest, and hips
D. Neck, shoulders and hamstring, muscles

2. What are the tests used to measure flexibility of an individual?

A. Push up and curl ups
B. Standing long jump and vertical jump
C. Sit-and-reach and zipper
D. 3-minute step and 1km run and walk

3. What is the ability of the joints and muscles to move through its full range of
motion?
A. Cardiovascular endurance C. Body composition
B. Flexibility D. Muscular strength

4. Why is it females tend to be more flexible than males?

A. Because they do a lot of exercises.
B. Because of their body fat to muscle mass ratio.
C. Because most of the females are dancers.
D. Both A and B.

5. What test used to measure the flexibility of the shoulder girdle?

A. Push up B. Curl ups C. Zipper test D. Sit-and-reach

MAPEH8-Q1-Week4