MAGALANG INSTITUTE CORPORATION

San Nicolas II, Magalang, Pampanga

E-mail Address: magalanginstitute1946@gmail.com Contact No.: 0936-967-1342

SUBJECT: PHYSICAL EDUCATION (HOPE1) QUARTER: 1

GRADE LEVEL: ELEVEN (11) TIME ALLOTMENT: 2 Days hours)

MODULE 2 – BASIC CONCEPT OF PHYSICAL FITNESS

I. OBJECTIVES:
At the end of the lesson, the student is expected to;
1. Identify the Physical Fitness and the Five components of Physical Fitness,
2. Explain how to optimize the energy systems for safe and improved performance,
3. Cite ways on how fitness and exercise in promote one’s health.

II. PRE-TEST:

Multiple Choice. Choose the letter of the word/phrase that corresponds to your answer. Write the answer on the space provided
before the each number (10pts).

_______ 1. It is the ability to perform physical tasks, sports and occupation without fatigue.
a. physical fitness c. physical activity
b. physical exercise d. physical health
_______ 2. It is bodily movement produced by the skeletal muscles that require energy consumption.
a. physical fitness c. physical activity
b. physical exercise d. physical health
_______ 3. The components of physical fitness, that, measure the ratio of fat to muscles of the body.
a. cardiovascular endurance c. muscular strength
b. muscular endurance d. body composition
_______ 4. BMI stands for _________________.
a. Bodily Mast Index c. Body Mass Index
b. Body Mass Indicator d. Body Measurement Index
_______ 5. Which of the following is the main purpose of cardiovascular endurance?
a. determine whether the heart and lungs are working properly
b. check the heart’s function
c. measure the lung’s capacity in physical health
d. evaluate the heart and lungs for the distribution of oxygen
_______ 6. The following are the muscular endurance assessment, EXCEPT ___________.
a. ninety degrees push ups c. curl ups
b. sit and reach d. sit ups
_______ 7. What is the best way to cardiovascular fitness?
a. aerobics c. yoga
b. boxing d. swimming
_______ 8. What is RM in muscular strength assessment?
a. repetitious minimum c. repetition minimum
b. repetitious maximum d. repetition maximum
_______ 9. It determines the efficiency of the muscle in the body.
a. body composition c. flexibility
b. cardiovascular endurance d. muscular endurance
_______ 10. True or false: One of the benefits of physical activity and exercise is increasing the risk of
acquiring disease.
a. true b. false

Prepared by: Melvincent S. Monis/ melvincentmonis26@gmail.com (0955-551-4966)

 MAGALANG INSTITUTE CORPORATION
San Nicolas II, Magalang, Pampanga
E-mail Address: magalanginstitute1946@gmail.com Contact No.: 0936-967-1342

III. DISCUSSION:
Introduction: The previous topic talks about physical education, health and its benefits of human development through understanding
its model. In this lesson, let’s try deeper physical education and health by exploring how physical fitness activities can lead to a healthy
lifestyle.

PHYSICAL FITNESS
- it is the general state of health and well-being or the ability to perform physical tasks, sports, and occupation
without fatigue.

FIVE COMPONENTS OF PHYSICAL FITNESS

1. Body Composition
• It is the ratio of Fat to muscle in the body. The minimal ratio of fat to maximum muscles in the body is a sign of
healthy and fit body.

Assessing Body Composition

a. Waist circumference. This is the measure at the natural waist (smallest waist circumference). It should be made at the
level of the navel (umbilicus) and end of normal inhalation.

b. Body Mass Index (BMI)

• It assesses body weight relative to height.
• It is very useful in the measurement of the body composition because it correlates highly with body fat in most
people.
Steps in getting your height and weight correctly
• Choose a weighing scale with hard flat surface. Wear light clothing and remove shoes.
• Measure your weight to the nearest pound (lb)
• In measuring height, stand straight against the wall, then make your buttocks, shoulders and back of the head touch
the wall.
• Mark the height to the highest point of the head. If the available height measured is in feet and inches, convert it to
meters.
1 feet = 0.30 meters
1 inch = 0.03 meters
Formula:

Prepared by: Melvincent S. Monis/ melvincentmonis26@gmail.com (0955-551-4966)

 MAGALANG INSTITUTE CORPORATION
San Nicolas II, Magalang, Pampanga
E-mail Address: magalanginstitute1946@gmail.com Contact No.: 0936-967-1342

2. Cardiovascular Endurance
a. Commonly known as Cardiopulmonary Endurance.
b. “Cardio” means heart while “pulmonary” means lungs.
c. It helps to determine the heart and lungs are working in proper coordination in terms of delivering the oxygen to the
body, nutrients to tissues and removing wastes out of the body.
d. The ability to remain fit during the physical exercise without feeling fatigue and it measures the fitness of a person.
3. Muscular Endurance

a. The ability of the body to perform exercise repeatedly without experiencing fatigue.
b. It is also the ability of the muscles or group of muscles to sustain contraction against resistance during exercise for
extended period of time.
c. It deals with sustained muscle contraction and anaerobic activities lasting less than 90 seconds.

4. Muscular Strength

a. It is the capability of the muscles to lift weight and exert amount of force against resistance for short duration for
anaerobic activities.
b. It is measured by maximum amount of strength a muscles takes during lifting and exertion.

5. Flexibility

a. It checks the ability of the joints or group of joints in the body to move to a full range of motion.
b. Groups of muscle working together
c. Protagonist mucles – causes movement
d. Antagonist muscles – opposes the movement and determines the amount of flexibility.

IV. EXAMPLES AND EXERCISES:

• 3 minute step test

• Ninety degree Push-Up
• Curl-Up
• Simple sit and Reach

V. ASSESSMENT:

Make a short simple video while doing the following physical exercises.
Physical Fitness Test: 3 minutes step test

a. Step up and down on a 12 inch-bench or box for 3 minutes. It should be up with the left foot, up with the right foot,
down with the left foot, down with the right foot.
b. After the exercise, sit on the chair and relax with no talking.
c. Locate your carotid pulse just lateral to the neck or below the jaw
d. Wait for 5 seconds after the exercise and start counting your pulse
e. Check your score and its corresponding rating

Prepared by: Melvincent S. Monis/ melvincentmonis26@gmail.com (0955-551-4966)

 MAGALANG INSTITUTE CORPORATION
San Nicolas II, Magalang, Pampanga
E-mail Address: magalanginstitute1946@gmail.com Contact No.: 0936-967-1342

Step Test Rating

Classification 60-seconds heart rate

High Performance 84 or less beats per minute
Good Fitness Zone 85-95 beats per minute
Marginal Zone 96-119 beats per minute
Low Zone 120 and above beats per minute

_________________________________

Ninety Degree Push-up

• The hands must be outside the shoulders, back and legs straight and toes are tucked under.
• Lower the body until the upper arm will be parallel to the floor with elbow bent in 90 degrees.
• Repeatedly execute the form.
• You may aim for a high performance rate by repeating the form at 29 counts or more.
• Record your score and check the rating below.

Rating Scale for Muscular Endurance (ninety degree push-up)

MEN WOMEN
CLASSIFICATION Number of push ups CLASSIFICATION Number of push ups
High Performance More than 29 High Performance More than 17
Good Performance 20-28 Good Performance 12-16
Marginal Zone 16-19 Marginal Zone 8-11
Low Zone Less than 16 Low Zone Less than 8

_______________________________

Simple Sit and Reach

• Lean forward and try to touch your toes.

Result:

• Good flexibility is when one touch the toes.

• Limited flexibility is when one can’t touch the toes.

Your Result:_________________________________________

REFERENCES AND WEBSITE LINKS USED IN THIS MODULE:

References
• Health Optimizing Physical Education by Giovanni B. Cagurin

Prepared by: Melvincent S. Monis/ melvincentmonis26@gmail.com (0955-551-4966)