Name of Teacher

INTRODUCTION
What’s New? PAR Q (Physical Activity Readiness Questionnaire):
Questions: YES NO
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INTRODUCTION
What’s New? PAR Q (Physical Activity Readiness Questionnaire):
Questions: YES NO
1
2
3
4
5
6
7
YES NO
DEVELOPMENT
What’s In?
RESTING HEART RATE
CHART
About
Age of
Heart
Beats per
Rates
Fitness & Target
Level
minute (bpm)

Heart Rates
Children
ages 11 to 60 – 100
17
DEVELOPMENT
What’s In?
RHR?
Number of beats per minute
or
Number of beats in 10 seconds x 6
Normal RHR = 60 to 100bpm
DEVELOPMENT
What’s In?

Radial Pulse Carotid Pulse

METHOD 1: RHR = _____bpm

METHOD 2: RHR = _____bpm

DEVELOPMENT
What’s In?
Maximum Heart Rate
(Hrmax) is the fastest and
hardest your heart can
perform, or the fastest that
your heart can beat when
doing activity.
Hrmax = 220 – age
Example:
220 – 14 = 206 bpm
206 bpm is the
Maximum Heart Rate
(Hrmax) of 14 years
old
DEVELOPMENT
What’s In?
Target Heart Rate or
Training Heart Rate
INTENSITY
(THR) is a desired The THR can
range of heart rate to be calculated
reach during physical within a range
activity. of 65% – 85%
intensity.
Formula for Calculating Target Heart
Rate (THR)

THR = (Hrmax) x (% of intensity)

The THR can be calculated within a

range of 65% – 85% intensity.
Formula for Computing Target Heart
Rate (THR)
THR = (Hrmax) x (65%)
Example: (Using the Hrmax of 14 years old)
206 x .65 = 133.9 bpm or 134 bpm

 THR = (Hrmax) x (85%)

Example: (Using the Hrmax of 14 years old)
206 x .85 = 175.1 bpm or 175 bpm
Exercises for Calculating THR:

https://bit.ly/3DSNB8l_Kahoot
Physical Fitness is the body’s ability to function effectively and
efficiently without undue fatigue
Physical Fitness has 2
measurable components:

1.Health-Related Fitness 2. Skill-Related Fitness

Components Components
a. Agility
b. Balance
a)Cardiorespiratory Endurance c. Coordination
b)Body Composition d. Speed
c)Musculoskeletal Components e. Power
f. Reaction Time
ENGAGEMENT
TYPE of FITNESS DAY 1 DAY 2 Day 3
TEST

Health-Related
Fitness

Skill-Related
Fitness
Physical
Fitness Tests
Animation by: Amiel M. Maldonado
DAY 1
• Body Composition

Health-Related
Fitness
DAY 1
• Body Composition
DAY 1
• Body Composition
DAY 1
• Body Composition

Record your
weight in
Kilograms (kg)
DAY 1
• Body Composition
DAY 1
• Body Composition
DAY 1
• Body Composition
DAY 1
• Body Composition
DAY 1 Record your
height in meters
• Body Composition
(m)
DAY 1
• Calculate your Body Mass Index (BMI) or
Body Composition using the formula:
BMI = Weight(in kilograms)
DAY 1
• Example:
BMI = 30kg

= 30kg
1.20m x 1.20m

= 30kg
1.44

BMI = 20. 83
DAY 1
• Example:

BMI = 20. 83

CLASSIFICATION
BELOW 18.5 Underweight
18.5-24.9 Normal
25.0-29.9 Overweight
30.0-ABOVE Obese
DAY 1
• 3-Minute Step Test

Health-Related
Fitness
DAY 1 UP with the
LEFT FOOT
• 3-Minute Step Test

Health-Related
Fitness
 UP with the
DAY 1 RIGHT
FOOT
• 3-Minute Step Test

Health-Related
Fitness
DAY 1 DOWN with
the LEFT
• 3-Minute Step Test FOOT

Health-Related
Fitness
DAY 1 DOWN with
the RIGHT
• 3-Minute Step Test FOOT

Health-Related
Fitness
DAY 1 UP with the
RIGHT
• 3-Minute Step Test FOOT

Health-Related
Fitness
DAY 1 UP with the
LEFT FOOT
• 3-Minute Step Test

Health-Related
Fitness
DAY 1 DOWN with
the RIGHT
• 3-Minute Step Test FOOT

Health-Related
Fitness
DAY 1 DOWN with
the LEFT
• 3-Minute Step Test FOOT

Health-Related
Fitness
DAY 1
Record your
• 3-Minute Step Test heart rate for 60
seconds after
the activity

Health-Related
Fitness
DAY 2
• Basic Plank

Health-Related
Fitness
DAY 2
• Basic Plank

Health-Related
Fitness
DAY 2
• Basic Plank

Health-Related
Fitness
SCORE STANDARD Interpretation
5 51 seconds and above Excellent
4 46 – 50 seconds Very Good
3 31 – 45 seconds Good
2 16 – 30 seconds Fair
1 1 – 15 seconds Needs Improvement
DAY 2
• Sit and Reach

Health-Related
Fitness

Tape Measure or meter stick Feet marker:

12 inches apart
DAY 2
• Sit and Reach

Health-Related
Fitness

Once the overlapped hands are placed on the floor, Feet marker:
Slide the meter stick with the zero mark 12 inches apart
at the tip of the fingers
DAY 2
• Sit and Reach

Health-Related
Fitness

Slide the overlapped hands as far as the tester can handle Avoid bending the knees
DAY 2
• Sit and Reach

Health-Related
Fitness
SCORE STANDARD Interpretation
5 61 cm and above Excellent
4 46 – 60.9 cm Very Good
3 31 – 45.9 cm Good Record the farthest
2 16 – 30.9 cm Fair distance between the
1 0 – 15.9 cm Needs Improvement two trials to the nearest
0.1 centimeters
DAY 2
• Push Up (MALE)

Health-Related
Fitness
DAY 2
• Push Up (MALE)

Health-Related
Fitness
DAY 2
• Push Up (MALE)

Health-Related
Fitness
DAY 2
• Push Up (MALE)

Health-Related
Fitness
DAY 2
• Push Up (MALE)

Health-Related
Fitness
DAY 2
• Push Up (MALE)

Health-Related
Fitness
 Score Standard Interpretation
DAY 2 5 33 and above Excellent
• Push Up (MALE)
4 25 - 32 Very Good
3 17 - 24 Good

Health-Related 2
1
9 - 16
1–8
Fair
Needs Improvement
Fitness 0 Cannot execute Poor

PUSH-UP BOYS SECONDARY

DAY 2
• Push Up (FEMALE)

Health-Related
Fitness
DAY 2
• Push Up (FEMALE)

Health-Related
Fitness
DAY 2
• Push Up (FEMALE)

Health-Related
Fitness
DAY 2
• Push Up (FEMALE)

Health-Related
Fitness
DAY 2
• Push Up (FEMALE)

Health-Related
Fitness
DAY 2
• Push Up (FEMALE)

Health-Related
Fitness
 Score Standard Interpretation
DAY 2 5 33 and above Excellent
• Push Up (FEMALE)
4 25 - 32 Very Good
3 17 - 24 Good

Health-Related 2
1
9 - 16
1–8
Fair
Needs Improvement
Fitness 0 Cannot execute Poor

PUSH-UP GIRLS SECONDARY

DAY 2
• Stick Drop Test

Skill-Related
Fitness
DAY 2
• Stick Drop Test

Skill-Related
Fitness
DAY 2 Score Standard Interpretation
5 0 – 2.4 cm Excellent
• Stick Drop Test
4 5.08cm-10.16cm Very Good
3 12.70cm-17.78cm Good
Skill-Related 2
1
20.32cm-25.40cm
27.94cm-30.48cm
Fair
Needs Improvement
Fitness
0 Did not catch Poor

Record the middle of the three scores from the

three attempts
DAY 3
• Flexibility Health-Related
(Zipper Test) Fitness
DAY 3
• Flexibility
(Zipper Test)
DAY 3
• Flexibility
(Zipper Test)
DAY 3
• Flexibility
(Zipper Test)

Score Standard Interpretation

5 Fingers overlapped by 6cm 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
DAY 3
• Standing Long Jump

Skill-Related
Fitness
DAY 3
• Standing Long Jump

Skill-Related
Fitness
DAY 3
• Standing Long Jump

Skill-Related
Fitness
DAY 3
• Standing Long Jump

Skill-Related
Fitness
DAY 3
• Standing Long Jump

Skill-Related
Fitness
DAY 3
• Standing Long Jump

Skill-Related
Fitness
 Score Standard Interpretation
DAY 3 5 201 cm and Excellent
above
• Standing Long Jump 4 151 cm – 200 cm Very Good
3 126 cm – 150 cm Good
2 101 cm – 125 cm Fair
Skill-Related 1 55 cm – 100 cm Needs
Improvement
Fitness
DAY 3 • Hexagon Agility Test
(Clockwise)

Skill-Related
Fitness
DAY 3 • Hexagon Agility Test
(Clockwise)

Skill-Related
Fitness
DAY 3 • Hexagon Agility Test
(Counter-Clockwise)

Skill-Related
Fitness
 DAY 3 • Hexagon Agility Test
(Counter-Clockwise)
Score Standard Interpretation

Skill-Related
5 5 seconds and
below
Excellent

Fitness
4 6-10 seconds Very Good
3 11-15 seconds Good
2 16-20 seconds Fair
1 21-25 seconds Needs
Improvement
0 Over 25 seconds Poor
DAY 3 • Juggling

Skill-Related
Fitness
DAY 3 • Juggling

Skill-Related
Fitness
DAY 3 • Juggling

Skill-Related
Fitness
Score Standard Interpretation
5 41 and above Excellent

4 31 – 40 Very Good
3 21 - 30 Good
2 11 – 20 Fair
1 1 - 10 Needs
Improvement
DAY 3 •Stork Balance Stand Test

Skill-Related
Fitness
DAY 3 •Stork Balance Stand Test

Skill-Related
Fitness
DAY 3 •Stork Balance Stand Test

Skill-Related
Fitness
DAY 3 •Stork Balance Stand Test

Skill-Related
Fitness
DAY 3 •Stork Balance Stand Test

Skill-Related
Fitness
DAY 3 •Stork Balance Stand Test

Skill-Related
Fitness
Score/Age 9-12 13-14 15-16 17 and above Interpretation
5 41-60 sec 81-100 sec 121–150 sec 161-180 sec Excellent

4 31-40 sec 61-80 sec 91-120 sec 121-160 sec Very Good

3 21-30 sec 41-60 sec 61-90 sec 81-120 sec Good

2 11-20 sec 21-40 sec 31-60 sec 41-80 sec Fair

1 1-10 sec 11-20 sec 21-30 sec 31-40 sec Needs

Improvement
ASSIMILATION
TYPE of DAY 1 DAY 2 Day 3
FITNESS TEST

Health-
Related
Fitness

Skill-Related
Fitness
 !
TYPE of DAY 1 DAY 2 Day 3

b
FITNESS TEST

o
Body Composition Basic Plank
Health-

J
or Body Mass Index
Related (BMI) Sit and Reach Zipper Test

t
Fitness

a
3-Minute Step Test
Pushups

Skill-Related

re Standing Long Jump

G
Fitness Hexagon Agility Test
Stick Drop Test Juggling
Stork Balance
CONGRATULATION
S GRADE 8!
References:
• K to 12 Learner’s Material For Physical Education and Health 7
• Physical Education Alternative Delivery Mode Module for Grade 1 – Physical Fitness Tests
• Contextualized Learning Material (CLM) in Physical Education for Grade 7 (SY 20-21)
• Supplementary Learning Material (SLM) in Physical Education for Grade 7 (SY 20-21)
• All images included in this presentation are royalty free
• Some of the illustrations/animations included in this presentation are the teacher’s original
artwork.
• All the music provided in the background are the teacher’s original work
• Doodle animations were custom built by the teacher using SQUIGL at
https://app.squiglit.com/#/home