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

Department of Education ● Republic of the Philippines

Physical Education - Grade 9
Alternative Delivery Mode
Quarter 1, Wk.1-3 - Module 1: Physical Activity and Physical Fitness
Assessments
First Edition, 2020

Republic Act 8293, section 176 states that: No copyright shall subsist in any
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Published by the Department of Education – Division of Iligan City

Schools Division Superintendent: Roy Angelo L. Gazo, PhD.,CESO V

Development Team of the Module

Author/s: Edison A. Malacaste
Evaluator/Editors: Gilda B. Rapliza, Eufracio P. Pabillar, Jr.
Illustrator and Layout Artist:
Management Team
Chairperson: Roy Angelo E. Gazo, PhD., CESO V
Schools Division Superintendent

Co-Chairpersons: Nimfa R. Lago, PhD., CESE

Assistant Schools Division Superintendent

Members Henry B. Abueva OIC-CID Chief

Nanette Kay D. Mercado, PhD., EPS-MAPEH
Sherlita L. Daguisonan, PhD., EPS-LRMS
Meriam S. Otarra, PDO II
Charlotte D. Quidlat, Librarian II
Printed in the Philippines by
Department of Education – Division of Iligan City
Office Address: General Aguinaldo, St., Iligan City
Telefax: (063)221-6069
E-mail Address: iligan.city@deped.gov.ph
 9
Physical Education
Quarter 1, Wk.1-3 - Module 1
Physical Activity and Physical
Fitness Assessments

This instructional material was collaboratively developed and reviewed

by select teachers, school heads, Education Program Supervisor in Filipino of
the Department of Education - Division of Iligan City. We encourage teachers
and other education stakeholders to email their feedback, comments, and
recommendations to the Department of Education-Iligan City Division at
iligan.city@deped.gov.ph or Telefax: (063)221-6069.
We value your feedback and recommendations

Department of Education ● Republic of the Philippines

This page is intentionally blank
 Table of Contents

What This Module is About........................................................................................................... i

What I Need to Know..................................................................................................................... ii

How to Learn from this Module.................................................................................................... ii

Icons of this Module...................................................................................................................... iii

What I Know.................................................................................................................................. iii

Lesson 1:

Physical Activity and Physical Fitness Assessments............................... 1

What I Need to Know.................................................................................. 1

What’s New ............................................................................................. 1

What Is It.................................................................................................... 1

What’s More .............................................................................................. 2

What Is It ................................................................................................... 3

What I Have Learned.................................................................................. 4

What I Can Do............................................................................................ 5

Summary........................................................................................................................ 6

Assessment: (Post-Test)............................................................................................... 7

Key to Answers.............................................................................................................. 8

References..................................................................................................................... 9
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What This Module is About

The lifestyle of people gradually changed over time because of the introduction of
science and technology. This paved way to having a comfortable and instantaneous daily
routine hence, leading into a sedentary lifestyle.

People need a sound mind, a healthy and fit body to meet the minimum requirements
our body needs in daily standards and activities. These would only be achieved through
active participation in any physical activities like exercises or playing games and sports.

With our current situation in which we are all struggling with the global pandemic
(COVID-19), the daily routine of the people was somehow affected. The idea of staying
home and sitting down more often than we usually do affects our physical and even mental
health.

To address the imperative concern, this module introduces you to the importance of
physical fitness. Engaging in any physical activity can be beneficial to our mind and body. At
times like this, people should be active as possible to get away from any lifestyle diseases.

What I Need to Know

Learning Competency: Undertakes physical activity and physical fitness assessments

Learning Objectives: At the end of this module, the learner is expected to:

 undertakes physical activity and physical fitness assessments;

 determine which fitness component you need specific improvement/s on.
i
How to Learn from this Module
To achieve the objectives cited above, you are to do the following:

• Take your time reading the lessons carefully.

• Follow the directions and/or instructions in the activities and exercises diligently.

• Answer all the given tests and exercises.

Icons of this Module

What I Need to This part contains learning objectives that
Know are set for you to learn as you go along the
module.

What I know This is an assessment as to your level of

knowledge to the subject matter at hand,
meant specifically to gauge prior related
knowledge
What’s In This part connects previous lesson with that
of the current one.

What’s New An introduction of the new lesson through

various activities, before it will be presented
to you

What is It These are discussions of the activities as a

way to deepen your discovery and under-
standing of the concept.

What’s More These are follow-up activities that are in-

tended for you to practice further in order to
master the competencies.

What I Have Activities designed to process what you

Learned have learned from the lesson

What I can do These are tasks that are designed to show-

case your skills and knowledge gained, and
applied into real-life concerns and situations.

ii
 What I Know

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.
Source: National Academy of Sports Science. (2020). Physical Activity Readiness Questionnaire. Retrieved from
https://www.nasm.org/docs/default-source/PDF/nasm_par-q-(pdf-21k).pdf

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 Rate(PMHR)

PMHR x 0.4 = bpm PMHR x 0.55 = bpm

Vigorous (60 -85%): 220 - age = Personal Maximum Heart Rate(PMHR)

PMHR x 0.6 = bpm PMHR x 0.85 = bpm

Keeping a record of your heart rate before and after performing any physical activity
will help you monitor your fitness level. It is important to note that one way to assess your
fitness level is through heart rate.
Warm-up Exercises - it is performed to elevate the body temperature, increase heart and
breathing rate, and also help you prepare mentally for a much more strenuous exercise.

2 Types of Stretching Exercises

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
Shoulder Curls High Knees
Arm Stretches Butt Kicks
Trunk Stretches Side Shuffles
Toe Touch Back Pedals
Lunges Cariocas
Squats Jumping Jacks

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 Lesson Physical Activity and

1 Physical Fitness
Assessments

What I Need to Know

Learning Objectives: At the end of the lesson, you are expected to:
1. undertake physical fitness assessments;
2. identify the strengths and weaknesses for development and improvement.

What’s New

Having a regular exercise and physical activity further develops strong muscles and
bones. It also improves the cardio-respiratory and generally speaking our well-being.
Keeping ourselves active can likewise assist us with maintaining a normal weight, minimizing
the risk for type 2 diabetes, staying away from coronary diseases, and lessen the possibility
for cancer.

The definition of physical fitness may differ. This is simply because people have
credited varying attributes or indicators that decide the "wellness" of an individual. In the
broadest sense nonetheless, physical fitness can be characterized as the ability to show
general physical aptitudes, which involves endurance, strength, flexibility, and balance.
Additionally, our ability to carry out daily tasks and routine physical activities without undue
fatigue is called physical fitness.

What Is It

In a simpler definition, Physical Fitness simply means the ability of an 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. There are eleven
components of physical fitness. On the off-chance that you are not joining all these
components of physical fitness into your day-by-day exercise program, at that point, you are
not doing what's needed to improve your fitness level and general well-being. Furthermore,
these eleven components are then divided into two classifications.

Components of Physical Fitness

HEALTH RELATED COMPONENTS SKILL RELATED COMPONENTS

- these includes exercise activities that a
person usually does to improve fitness and
wellness and to stay healthy.
1. Cardiovascular Endurance
- the capacity of your heart, lungs including
- these involves activities that are important
to succeed in skillful activities including
sporting events.
1. Speed
- the ability to move quickly in a given

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 vessels to provide oxygen to the body
tissues.
2. Muscular Endurance
- the ability of a muscle group to resist force
in a single contraction over a period of time.
3. Muscular Strength
- the capacity of a group of muscle to resist
force in a repeated motion in an extended
time.
4. Flexibility
- the ability of our muscle, bones and joints
to extend beyond the normal range of
motion.
5. Body Composition
- it is the relative percentage of body
muscle, bones, fats and other impeding
tissues.
distance over a period of time.
2. Agility
- the ability of our body to move effectively
and efficiently
3. Power
- the ability to exert maximum force in a
shortest time as possible.
4. Reaction Time
- the ability of our body to respond to a
particular stimulus in the quickies possible
time.
5. Balance
- the ability of your body to maintain
equilibrium in a static or dynamic condition.
6. Coordination
- the ability of the body to use two or more
components of physical fitness.

What’s More

Multiple Choice. Read each question carefully. Write the letter of your choice on the space
provided before each number.

_____ 1. Which of the following is the BEST type of exercise to improve

cardiovascular endurance?
a. Lifting weights c. Aerobic exercise
b. Anaerobic exercise d. Pull-ups
_____ 2. Which of the following terms describes the ability of a muscle or group of
muscles to exert force for extended periods?
a. Muscular Strength c. Muscular Endurance

b. Cardiovascular Endurance d. Flexibility

_____ 3. If you wanted to reduce your risk of injury, you could move your joints
through their full range of motion on a regular basis. This would improve by
which component of physical fitness?
a. Muscular Endurance c. Muscular Strength
b. Flexibility d. Body Composition
_____ 4. Which of the following is NOT a component of physical fitness?
a. Flexibility c. Body Mass Index
b. Muscular Strength d. Cardiovascular Endurance
_____ 5. Which activity would be considered a muscular endurance activity?
a. Curl-Ups b. Push-Ups c. Weight Lifting d. a & b only
_____ 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.

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_____ 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

What Is It

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

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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 Activity) THR: (Vigorous Activity)
Weight: Height:
BMI: Classification:

Physical Fitness Components and

Score Interpretation
Tests
1. ______________________
 Zipper test cm
 Sit and Reach ____ cm
2. _____________________
 3-Minute Step Test _______ bpm
3. ______________________
 Push-Up rep
 Basic Plank _____sec.
4. ______________________
 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

What I Have Learned

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

1
mentally is strong enough to face the ups and downs of life and is not affected by drastic
changes if they take place.

True or False. Read and analyze each statement below. Write down the word True if the
statement is correct. On the other hand, write the word False if it implies a wrong statement. 

__________ 1. To avoid injury, one should warm up before exercising and cool down
after exercising.
__________ 2. When deciding on an exercise program, people need to consider their own
abilities, interest, and needs.
__________ 3. Maximum heart rate is not directly affected by age.
__________ 4. Target heart rate must be maintained for 20 minutes or longer to be
effective.
__________ 5. An indoor bike burns more calories than riding an outdoor bike.
__________ 6. Endurance activities are especially beneficial for your heart, lungs, and
circulatory system.
__________ 7. If you can’t quite meet the physical activity guidelines, it is a waste of your
time
to do any physical activity.
__________ 8. You don’t get health benefits from exercise unless you are exercising
vigorously.
__________ 9. Body composition is the ratio of fat to lean body tissue, such as bone,
muscle,
and fluid.
__________ 10. Heart and lung endurance can be measured by finding out how much
weight
you can lift at one time.
__________ 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

For Online Learners

Fitness Plan. Since this home quarantine started brought by the Covid-19 crisis, a lot of you
might have stopped from your usual daily physical activities. To attend this concern, there is
no reason for you to discontinue from doing it. As part of the performance task, create your
fitness plan following the steps that can be found from the link below. Be sure to be creative
and innovative in making your fitness plan.

Link: https://www.wikihow.com/Create-a-Personal-Fitness-Plan

Here is a sample template of a Personal Fitness Plan:

Note: Identify at least three (3) physical activities in each day of your exercise.

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 Day Exercises
Monday  30 minutes of hiking within your place

Tuesday

Wednesday  Rest

Thursday

Friday

Saturday  Rest

Sunday

For Non-Online Learners

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.
_________ 3. Nancy must set fitness goals, follow a plan and set a date for achieving the
goal.
_________ 4. Nancy must sign-up for a Zumba class together with her friends.
_________ 5. Nancy must read many books about sports that she finds interesting in.
_________ 6. Nancy must avoid talking to anyone about her fitness goals because they
might
copy her fitness plan.
_________ 7. Nancy must adapt the fitness plan from her friend.
_________ 8. Nancy must seek a consultation from a fitness instructor before starting to
exercise.

Mark noticed and have found out that he is gaining too much weight because he is fond of
eating in this quarantine period. As such, he plans to schedule fitness sessions to help him
lessen his visceral fats and develop for a more toned body. Below are some of his friends
and family’s proposal for him. Would Mark take these recommendations?
_________ 9. Mark should exercise more three times a week.

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_________ 10. Mark should focus more on his abdominal muscle by measuring his heart
rate
after doing curl-ups.
_________ 11. Mark should set a measurable goal for weight loss and follow his plan.
_________ 12. Mark should exercise at least 30 minutes to 1 hour each session.
_________ 13. Mark should only do muscular endurance activities to increase lean body
tissue.
_________ 14. Mark should keep track of his progress and change his plan if he is not
lowering
his body fat.
_________ 15. Mark should directly go to the gym and lift weights.

Summary
We are currently living in a period where things are completely made simple with the
assistant of the headway of innovation. People nowadays are no longer physically active and
tend to be undesirable due to how they live. This is the mere reason why people also suffer
from different illnesses and diseases like diabetes, hypertension, cancers, etc.

To address this problem, medical experts suggest that people should at 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 help in the blood
circulation of your body. However, assessing your fitness level will be of great help in your
daily physical activities.

Knowing one’s fitness level makes you on top of accomplishing your fitness plans. It
sets the reason for where you are comfortable and where you can enhance your wealth and
wellness. It causes you to become mindful of your present fitness level; how your physical
body can withstand loads that are set upon it in explicit events. The physical fitness test
informs you as to whether you are in danger of any lifestyle-related diseases.

Assessment: (Post-Test)

Matching Type. Match each of the following physical activities (Column A) with its
corresponding physical fitness component (Column B). Write the letter of your choice on
the space provided for.

A B
_____ 1. Jogging a. Power
_____ 2. Skateboarding b. Agility
_____ 3. Stretching c. Cardiovascular endurance
_____ 4. Soccer d. Flexibility
_____ 5. Weightlifting e. Muscular Strength
_____ 6. Curl-ups f. Muscular Endurance
_____ 7. Push-ups g. Speed
_____ 8. Basketball h. Reaction Time
_____ 9. Yoga i. Coordination

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_____ 10. Jumping rope j. Balance
_____ 11. Tip Toeing
_____ 12. Flying kick
_____ 13. Badminton
_____ 14. Swimming
_____ 15. Marathon

Key to Answers

Multiple Choice

A. C 6. D
B. C 7. C
C. B 8. C
D. C 9. D
E. D 10. B

True or False

1. T 6. T 11. T
2. T 7. F 12. F
3. F 8. F 13. T
4. T 9. T 14. T
5. F 10. F 15. T

Yes or No

1. Yes 6. No 11. Yes

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2. Yes 7. No 12. Yes
3. Yes 8. Yes 13. No
4. No 9. No 14. Yes
5. No 10. No 15. No

Matching Type

1. C 6. E 11. J
2. J 7. E 12. A
3. D 8. C 13. B
4. C 9. D 14. C
5. F 10. C 15. G

1
References

Barbieri, M. (2014). Physical education. Toronto: Worldwide.

Benefits of Physical Activity | Physical Activity | CDC. (n.d.). Retrieved May 21, 2020, from
https://www.cdc.gov/physicalactivity/basics/pa-health/index.htm

Cumming, S., & Riddoch, C. (2013). Physical activity, physical fitness, and health: Current
concepts. Oxford Medicine Online. doi:10.1093/med/9780199232482.003.0024

Dolan, M. (2020, May 20). How to Create a Personal Fitness Plan. Retrieved May 23, 2020,
from https://www.wikihow.com/Create-a-Personal-Fitness-Plan

Doria, J., et al. (2014). Physical education and health learner’s material - Grade 9.
Department of Education. Republic of the Philippines

Petruzzello, S. J. (2018). Physical Activity, Physical Fitness, and Anxiety. Oxford Research
Encyclopedia of Psychology. doi:10.1093/acrefore/9780190236557.013.199

Quinn, E. (2020, January 05). Before You Start an Exercise Program Take the PAR-Q.
Retrieved May 13, 2020, from https://www.verywellfit.com/physical-activity-readiness-
questionnaire-3120277
 Appendix A
REVISED PHYSICAL FITNESS TEST (DepED Order No. 034, s. 2019)

PART-I: HEALTH-RELATED FITNESS

1. BMI
Below 18.5- underweight
18.5-24.9 - normal
25.0-29.9 – overweight
30.0-above- Obese

2. Zipper Test (flexibility)

3. Sit and Reach (Flexibility)

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)

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)

 For inquiries and feedback, please write or call:

DepEd Division of Iligan City

Office Address: General Aguinaldo, St., Iligan City
Telefax: (063)221-6069
E-mail Address: iligan.city@deped.gov.ph