8

Physical
Education
Quarter 1 – Module 2:
Physical Fitness Activities
Physical Education – Grade 8
Self-Learning Module (SLM)
Quarter 1 – Module 2: Physical Fitness Activities
First Edition, 2020

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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.

Development Team of the Module

Writers: Phil Gerald B. Caritativo
Editors: Christy S. Bagayas
Reviewers: Cherry B. Escoto
Illustrator: Regina L. Fiel
Layout Artist: Jim Ryan S. Dela Cruz
Cover Art Designer: Reggie D. Galindez
Management Team: Allan G. Farnazo, CESO IV – Regional Director
Fiel Y. Almendra, CESO V – Assistant Regional Director
Leonardo M. Balala, CESE - Schools Division Superintendent
Gilbert B. Barrera – Chief, CLMD
Arturo D. Tingson Jr. – REPS, LRMS
Peter Van C. Ang-ug – REPS, ADM
Magdaleno C. Duhilag - REPS – MAPEH
Ismael M. Ambalgan - CID Chief
Sheryl L. Osano – EPS, LRMS
Nelly S. Bragado – EPS, MAPEH

Printed in the Philippines by Department of Education – SOCCSKSARGEN Region

Office Address: Regional Center, Brgy. Carpenter Hill, City of Koronadal

Telefax: (083) 2288825/ (083) 2281893
E-mail Address: region12@deped.gov.ph
 8

Physical
Education
Quarter 1 – Module 2:
Physical Fitness Activities
Introductory Message
For the facilitator:

Welcome to the Physical Education - Grade 8 Self-Learning Module (SLM) Physical

Fitness Activities!

This module was collaboratively designed, developed and reviewed by educators both
from public and private institutions to assist you, the teacher or facilitator in helping
the learners meet the standards set by the K to 12 Curriculum while overcoming
their personal, social, and economic constraints in schooling.

This learning resource hopes to engage the learners into guided and independent
learning activities at their own pace and time. Furthermore, this also aims to help
learners acquire the needed 21st century skills while taking into consideration their
needs and circumstances.

In addition to the material in the main text, you will also see this box in the body of
the module:

Notes to the Teacher

This contains helpful tips or strategies that
will help you in guiding the learners.

As a facilitator you are expected to orient the learners on how to use this module.
You also need to keep track of the learners' progress while allowing them to manage
their own learning. Furthermore, you are expected to encourage and assist the
learners as they do the tasks included in the module.

ii
For the learner:

Welcome to the Physical Education - Grade 8 Self-Learning Module (SLM) Physical

Fitness Activities!

The hand is one of the most symbolized part of the human body. It is often used to
depict skill, action and purpose. Through our hands we may learn, create and
accomplish. Hence, the hand in this learning resource signifies that you as a learner
is capable and empowered to successfully achieve the relevant competencies and
skills at your own pace and time. Your academic success lies in your own hands!

This module was designed to provide you with fun and meaningful opportunities for
guided and independent learning at your own pace and time. You will be enabled to
process the contents of the learning resource while being an active learner.

This module has the following parts and corresponding icons:

What I Need to Know This will give you an idea of the skills or
competencies you are expected to learn in the
module.

What I Know This part includes an activity that aims to

check what you already know about the
lesson to take. If you get all the answers
correct (100%), you may decide to skip this
module.

What’s In This is a brief drill or review to help you link

the current lesson with the previous one.

What’s New In this portion, the new lesson will be

introduced to you in various ways such as a
story, a song, a poem, a problem opener, an
activity or a situation.

What is It This section provides a brief discussion of the

lesson. This aims to help you discover and
understand new concepts and skills.

What’s More This comprises activities for independent

practice to solidify your understanding and
skills of the topic. You may check the
answers to the exercises using the Answer
Key at the end of the module.

What I Have Learned This includes questions or blank

sentence/paragraph to be filled in to process
what you learned from the lesson.

What I Can Do This section provides an activity which will

help you transfer your new knowledge or skill
into real life situations or concerns.

iii
 Assessment This is a task which aims to evaluate your
level of mastery in achieving the learning
competency.

Additional Activities In this portion, another activity will be given

to you to enrich your knowledge or skill of the
lesson learned. This also tends retention of
learned concepts.

Answer Key This contains answers to all activities in the

module.

At the end of this module you will also find:

References This is a list of all sources used in developing

this module.

The following are some reminders in using this module:

1. Use the module with care. Do not put unnecessary mark/s on any part of the
module. Use a separate sheet of paper in answering the exercises.
2. Don’t forget to answer What I Know before moving on to the other activities
included in the module.
3. Read the instruction carefully before doing each task.
4. Observe honesty and integrity in doing the tasks and checking your answers.
5. Finish the task at hand before proceeding to the next.
6. Return this module to your teacher/facilitator once you are through with it.
If you encounter any difficulty in answering the tasks in this module, do not
hesitate to consult your teacher or facilitator. Always bear in mind that you are
not alone.

We hope that through this material, you will experience meaningful learning and
gain deep understanding of the relevant competencies. You can do it!

iv
 What I Need to Know

Hi, learner! Being physically fit and healthy can help you get through with the
stresses and demand of life. It improves your self-esteem, develops your confidence,
and clarifies yourself concept which can only be realized as you get older.

In this module, you will learn some Health Related Fitness (HRF) activities
that play a vital role in the holistic development of a person. Physical Fitness is one’s
ability to meet the demands of the daily life without much effort, and still have
enough energy to respond to unexpected difficult situations. Hence, it is very
essential that it can also provide you and your family an opportunity to set a fitness
goals to develop a lifelong habit of physical fitness and wellness.

After going through this module, you are expected to:

1. identify the physical activity habits of the family in terms of health-related
fitness components.
2. assess the family’s strengths and weaknesses in the components of HRF
activities
3. demonstrate HRF activities for the family regularly to promote an active
lifestyle (PE8PF-Ib-36)

What I Know

Directions: Choose the letter of the correct answer and write your answer on
your activity notebook.
1. Which is NOT a physical benefit of regular physical activity?
a. Maintain a good body weight.
b. Keep muscle strong.
c. Make you better looking.
d. Make your body tone.
2. Which is NOT a component of health-related fitness?
a. Body composition
b. Cardiorespiratory endurance
c. Flexibility
d. Balance
3. The ability of the heart, lungs and blood vessels to deliver oxygen to working
muscles and tissues during physical activity for a long period of time is called:
a. Muscular strength
b. Flexibility
c. Cardiovascular endurance
d. Body composition

1
4. Which is NOT a benefit of strength training?
a. Aids in prevention of injuries
b. Builds self-esteem and confidence
c. Increases lean muscle mass
d. Stunts a person’s growth
5. The five components of fitness are most related to
a. What kind of an athlete you are
b. How strong and efficient your body is
c. How well your team does
d. How fast you will learn something
6. Cooling down after exercise will
a. prevent blood from pooling
b. lower one’s heart rate gradually
c. minimize muscle soreness
d. all of the above
7. After completing a long-distance run, it is best to cool down in order to
a. minimize muscle soreness and gradually lower heart rate
b. lose weight
c. become more flexible
d. none of the above
8. Which of the following exercises would best test the muscular strength of your
arms?
a. 90-degree Push ups
b. curl ups
c. squats
d. walking
9. ____________ is the ability to do daily activities without becoming overly tired.
a. Healthy
b. Aerobic
c. Overweight
d. Physical fitness
10. Flexibility is best described as the:
a. Ability to run and walk
b. Ability of the muscle to work over a period of time
c. Range of movement possible at various joints
d. The ability to bend and touch the toes
11. Which of the following statements best describes the result of exercise?
a. Breathing rate decreases to increase oxygen flow to muscles
b. Breathing rate increases to increase oxygen flow to muscles
c. Breathing rate decreases to reduce oxygen flow to muscle
d. Breathing rate decreases to increase carbon dioxide flow to muscles
12. Which of the following is a component of health–related fitness?
a. Power
b. Exercise
c. Co-ordination
d. Endurance

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13. Which of the following statements describes a physical benefit of physical
activity?
a. Physical activity can enhance body shape.
b. Physical activity can develop an understanding of rules.
c. Physical activity can help to relieve stress and tension.
d. Physical activity can help develop friendships.
14. Which of the following is the best strategy to help yourself become more flexible?
a. Start your activity with warm-up activity and stretching
b. Start your activity with a short rum and jumping jacks
c. End your activity with sprinting exercises
d. Incorporate massages into the weekly class schedule
15. Which of the following activities would NOT increase cardiovascular endurance?
a. sitting on the couch
b. running in the park
c. swimming in a lake
d. lifting weights

3
 Lesson
Physical Education:
1 Physical Fitness Activities

Hi learner! Developing a personal physical fitness activities or program,

especially in the current situation with the COVID- 19 pandemic that the world is
facing nowadays can make you healthier and help you feel better as well. Through
these activities and program, people are able to gain greater self-confidence that can
help them face the current challenges and cope to the present situation.

What’s In

Guys! In our previous module you already have undertaken fitness test
which help you to make your goals and to set for your desire fitness level using
fitness related activities.

Fitness is defined as a condition in which an individual has enough energy to avoid

fatigue and enjoy life. Try to look back and reflect on your day’s activity. Do you have
lots of energy, or do you get tired easily?

Physical fitness is divided into four health- and six skill-related components.

Skill-related fitness enhances one’s performance in athletic or sports events.

Health-related fitness is the ability to become and to stay physically healthy.

Health-Related Components Skill-Related Components

Cardiorespiratory fitness Agility

Muscular strength and endurance Balance

Flexibility Power

Body composition Speed

Coordination

Reaction time

This time, we will conduct physical activity and physical fitness

assessments.

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 What’s New

Activity 1: Do you Know Me?

This activity will help you find out how well you understand the importance of
physical movements in your daily life. These activities will assess your knowledge
and skills on Health-Related Fitness (HRF).

A. Identify and classify the pictures as shown based on the components of

health-related fitness and skill related fitness found inside the box provided
below and write your answer on your activity notebook.

Flexibility Balance Power

Muscular strength and endurance Cardiorespiratory fitness

1. 3.

2. 4.

B. Explain briefly how these HRF activities can benefit your family in terms of
physical wellness.
_____________________________________________________________________
_____________________________________________________________________
_____________________________________________________________________
_____________________________________________________________________
_____________________________________________________________________
_____________________________________________________________________
_____________________________________________________________________
_____________________________________________________________________

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 What is It

The decision to carry out physical fitness activities or programs cannot be

taken lightly. It requires a lifelong commitment of time and effort. Exercise must
become one of those things that you do without question, like bathing and brushing
your teeth.
Here are the amounts of time for the activities necessary for the average,
healthy person to maintain a minimum level of overall fitness.

1. Warm Up
Five to ten minutes of exercise such as walking, slow jogging, knee lifts,
arm circles or trunk rotations. Low intensity movements that stimulate
movements to be used in the activity can also be included in the warm-up.

2. Muscular Strength
A minimum of 20-minute session per week that include
exercises for all the major muscle groups. Lifting weights is the most
effective way to increase strength.

3. Muscular Endurance
At least three 30-minute sessions each week that include exercises
such as 90 – degree push up, curl ups, sit-ups, pull-ups, and weight training
for all the major muscle groups.

4. Cardiorespiratory Endurance
At least three 20-minute bouts of continuous aerobic (activity requiring
oxygen) rhythmic exercise each week. Popular aerobic conditioning activities
include brisk walking, jogging, swimming, cycling, rope jumping, rowing, and
some continuous action games.

5. Flexibility
Ten to twenty minutes of daily stretching exercises performed slowly
without a bouncing motion. This can be included after a warm-up or cool
down.

6. Cool Down
A minimum of 5-10 minutes of slow walking, low-level exercise,
combined with stretching.

Reminders: Patience is essential. Do not try to do too much too soon and do not
quit before you have the chance to experience the rewards and improved fitness. You
cannot regain in a few days or weeks what you have lost in years of sedentary living,
but you can get it back if you persevere. And the prize is the worth the price.

6
 What’s More

Activity 2: Physical Fitness Test (HRF)

1. Prepare for the test.

 Review the procedures in conducting the Physical Fitness Test.
 Wear appropriate attire.
 Do the warm-up exercises on your own or with your partner.
 Re-orient yourself on the proper execution of the tests and record of test
results.
 Observe safety.
2. Perform the test without exerting maximum effort.
3. Record your test results.

Health Related Fitness

Body Composition –the body’s relative amount of fat to fat-free mass.

A. Body Mass Index (BMI) –to get the Body Mass Index, use the following
formula:
DMI = WEIGHT [in Kilograms]
HEIGHT [in Meters]2
Example: 28

Weight Classification
Below 18.5 Underweight
18.6-24.9 Normal
25.0-29.9 Overweight
30.0 and above Obese

Reminders: In case no available weighing scale, meter stick or measuring tape

kindly coordinate with the Barangay Health Workers

A.1 Weight – the heaviness or lightness of a person.

Equipment:
Weighing Scale

Procedure:
For you as the test taker:
a. Wear light clothing.
b. On bare feet, stand erect and still with weight evenly distributed on the center
of the scale.

For your partner:

a. Before the start of weighing, adjust the scale to zero point.
b. Record the score in kilograms.

Scoring: record body mass to the nearest 0.5 kilograms

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A.2 Height – it is the distance between the floor to the top of the head in standing
position.

Equipment:
1. An even and firm floor and flat wall
2. L – square
3. Tape measure laid flat to a concrete wall. The zero point starts at the
bottom of the floor.

Procedure:
For you:
a. Stand erect on bare feet with heels, buttocks and shoulders pressed against
the wall with tape measure.

For your partner:

a. Place the L-square against the wall with the base at the top of the head of
the person being tested.
b. Record the score in meters.

Scoring:
record standing height.
* 1 meter = 100 centimeters

B. Waist Circumference
– waist circumference is a good predictor of visceral fat which contributes
more risk of cardiovascular disease and diabetes than fat located in
other areas of the body.

Equipment:
Tape Measure

Procedure:
For you:
a. Wear light clothing before taking waist circumference.
b. On bare waist, stand erect and wrap tape measure around waist.

For your partner:

a. Record the score in centimeters.

Standard:
Men Women
Risk Centimeter Inches Centimeter Inches
Very High >120 >47 >110 >43.5
High 100 – 120 39.5 – 47 90 – 109 35.5 – 43
Normal 102 40 88 34.6
Low 80 – 99 31.5 – 39 70 – 89 28.3 – 35
Very Low <80 <31.5 <70 <28.5
Source: Learner’s Module Physical Education and Health 8

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1. 90 – Degree Push-up

Purpose: to measure strength of upper extremities

Equipment:
Exercise mats or any clean mats

Procedure:
For you:
a. Lie down on the mat; face down in standard push-up position: palms on the
mat under the shoulders, fingers pointing forward, and legs straight, parallel,
and slightly apart, with the toes supporting the feet.

For boys: Straighten the arms, keeping the back and knees straight, then lower
the arms until there is a 90-degree angle at the elbows (upper arms are parallel
to the floor).

For girls: With knees in contact with the floor, straighten the arms, keeping
the back straight, then lower the arms until there is a 90-degree angle at the
elbows (upper arms are parallel to the floor).

c. Perform as many repetitions as possible, maintaining a cadence of 20 push-

ups per minute (2 seconds going down and 1 second going up).

For the tester:

a. As the student assumes the position of push-up, start counting as the
student lowers his body on the ground until he reaches 90-degree angle at the
elbow.
b. Make sure that the student performs the push-ups in the correct form.
c. The test is terminated when the subject can no longer perform the push-ups
in the correct form (three corrections are allowed), is in pain, voluntarily stops,
or when cadence is broken.

Scoring: record the number of push-ups made.

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2. Curl-ups

Purpose: to measure strength of abdominal muscles

Equipment:
Exercise mats or any clean mats

Procedure:
For you:
a. Lie on your back with the knees flexed and the feet 12 inches from the
buttocks.
b. Feet cannot be held or rested against an object. The arms are extended and
are resting on the thighs
c. Complete a slow, controlled curl-up, sliding fingertips along the floor until
they touch the second tapeline.
d. The curl-up should be performed at a rate of one every 3 seconds or 20
curl-ups per minute (2 seconds going up and 1 second going down).
e. There should be no rest at the bottom position, and perform as many curl-
ups as possible without stopping.

For the tester:

a. One curl-up is counted each time the student’s shoulder blade touches the
floor.
b. Make sure that the student performs the curl-ups in the correct form.
c. The test is terminated when the subject can no longer perform the curl-
ups in the correct form (three corrections are allowed), is in pain, voluntarily
stops or when cadence is broken.

Scoring: record the number of curl-ups made.

3. Sit and Reach – a test of flexibility for the lower extremities particularly the
hamstring.

Purpose: reach as far as possible without bending the hamstring

Equipment:
tape measure

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Procedure:
For you:
a. Sit on the floor with back flat on the wall with feet approximately 12 inches
apart.
b. Without bending your back, knees, and elbows, place one hand on top of the
other and position the hands on the floor.
c. After the tester has positioned the zero point of the tape measure, start the
test by slowly reaching the farthest point possible without bending the knees.

For your partner:

a. As the student assumes position (b) procedure, position the zero point of the
tape measure at the tip of the finger farthest from the body.
b. See to it that the knees are not bent as the test taker reaches the farthest
that he/she could.
c. Measure the farthest distance reached.
d. record the score in centimeters.

Scoring: record sit and reach to the nearest 0.1 centimeter.

4. Zipper Test – a test of upper arm and shoulder girdle flexibility intended to
parallel the strength / endurance assessment of the region.

Purpose: to touch the fingertips together behind the back by reaching over the
shoulder and under the elbow.

Equipment:
Ruler

Procedure:
For you:
a. Stand erect.
b. To test the right shoulder, raise your right arm, bend your elbow, and reach
down across your back as far as possible.
c. At the same time, extend your left arm down and behind your back, bend
your elbow up across your back, and try to cross your fingers over those of your
right hand.
d. Reach with the right hand over the right shoulder and down the back as if to
pull a zipper or scratch between the shoulder blades.
e. To test the left shoulder, repeat procedures a – d with the left hand over the
left shoulder.
For your partner:
a. Observe whether the fingers touched or overlapped each other.
b. Measure the distance in which the fingers overlapped.
c. Record the score in centimeters.

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Scoring: record zipper test to the nearest 0.1 centimeter.

Standard:
0 – did not touch fingers
1 – just touched fingers
2 – fingers overlapped by 1-2 cms.
3 – fingers overlapped by 3-4 cms.
4 – fingers overlapped by 5-7 cms.
5 – fingers overlapped by 8 cms. or more

5. 3–Minute Step Test

Purpose: to measure cardiovascular endurance

Equipment:
1. Step with a height of 12 inches
2. Stopwatch

Procedure:
For you:
a. Position in front of the step.
b. At the signal go, step up and down on a bench for 3 minutes at a rate of 24
steps per minute. One step consists of 4 beats, – that is, “up with the left foot,
up with the right foot, down with the left foot, down with the right foot.”
c. Immediately after the exercise, stand and relax. Don't talk.
d. Right after the activity, locate your pulse. (the first beat is zero.)
e. Count the pulse for 10 seconds using stop watch. Multiply by 6.

For your partner:

a. As the student assumes the position in front of the step, signal, “Ready”
and “Go”, start the stopwatch for the 3-minute step test.
b. After the test, let the student count his pulse for 10 seconds and multiply
it by 6.

Scoring: record the 60-second heart rate for the activity.

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Performance Targets for Boys

Strength Flexibility Endurance

90 Sit and 3 min.
AGE Partial Zipper 1 Km.
degree Reach Step
Curl-Ups Test Walk/Run
Push-Ups (cm.) Test
9 23 15 37 122 4:57
10 25 16 39 121 4:40
11 26 17 41 119 4:27
12 28 18 43 117 4:25
13 32 19 45 115 4:19
14 36 20 50 110 4:18
15 38 21 55 107 4:14
16 42 22 56 105 4:10
17 45 23 64 102 4:00
18 47 24 69 99 3:55
19 49 25 70 98 3:45
20 51 26 72 96 3:35
21 55 27 72 95 3:30

Performance Targets for Girls

Strength Flexibility Endurance
90 Sit and 3 min.
Age Partial Zipper 1 Km.
Degree Reach Step
Curl-Ups Test Walk/Run
Push-Ups (cm.) Test
9 20 7 43 119 5:30
10 21 7 45 117 5:00
11 21 8 47 115 4:55
12 22 9 49 113 4:50
13 22 10 52 111 4:47
14 23 11 54 108 4:38
15 23 12 58 103 4:30
16 24 13 63 101 4:25
17 25 14 68 100 4:17
18 26 14 72 98 4:10
19 27 15 74 96 4:05
20 30 15 75 95 3:37
21 30 16 75 93 3:35
Source: Learner’s Module Physical Education and Health 8

You did it! So now, you can have a comparison of your previous fitness test
result with your current test result. Have you improved? Well, that means you are
doing well physically.

The succeeding activities will assess your skills on HRF. The variety of
activities, like sports and fitness exercises, are prepared for you to which will suit
the needs of your family.

13
 What I Have Learned

Physical fitness is defined as one’s ability to meet the demands of daily life
without much effort, and still have enough energy to respond to unexpected difficult
situations. It can also be achieved through regular physical activities, proper
nutrition, and sufficient rest.

Engaging in a physical fitness program provides an individual with

immediate and long-term benefits. It reduces the risk of coronary heart disease,
controls overweight conditions, lowers hypertension, manages emotional and
psychological stress, speeds up rehabilitation from illnesses, and postpones the
debilitating effects of ageing.

1. In your own words, explain the importance of physical fitness.

__________________________________________________________________________________
______________________________________________________________________.

2. Describe the importance of cardio-respiratory endurance.

__________________________________________________________________________________
__________________________________________________________________________.

What I Can Do

Let us now try to apply what we have learned in our lesson by performing
succeeding activity.

ACTIVITY 1: Because I Care

Directions: Observe your family’s daily physical activities and fitness and write them
on the table below. Modify the family members if necessary.

Family Age Activities involved in HRF Household

Members relation to component Chores
occupation/work involved

Father
Mother
Sister 1
Sister 2
Brother 1
Brother 2
Me

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ACTIVITY 2: Let’s Do IT!
Directions: Perform the following exercises and write them on the table below.

Exercise Repetitions Level of Time

Intensity
(in seconds)

90 – Degree Push-
up

3 Minute Step Test

Assessment

Directions: Choose the letter of the correct answer and write it on your activity
notebook.
1. Which is NOT a physical benefit of regular physical activity?
a. maintains stress and depression
b. keeps muscle strong
c. makes you better looking
d. tones your body
2. Which of the following physical fitness activity measures cardiovascular
endurance?
a. 3-minute step test
b. Zipper test
c. sit and reach
d. curl ups
3. The ability of the heart, lungs, and blood vessels to deliver oxygen to working
muscles and tissues during physical activity for a long period of time.
a. muscular strength
b. flexibility
c. cardiovascular endurance
d. body composition
4. Which is NOT a benefit of strength training?
a. aids in prevention of injuries
b. builds self-esteem and confidence
c. increases lean muscle mass
d. stunts a person’s growth
5. The five components of fitness are most related to:
a. what kind of an athlete you are
b. how strong and efficient your body is
c. how well your team does

15
 d. how fast you will learn something
6. Cooling down after exercise will
a. lower one’s heart rate gradually
b. prevent blood from pooling
c. minimize muscle soreness
d. all of the above
7. After completing a long-distance run, it is best to cool down in order to:
a. lose weight
b. minimize muscle soreness and gradually lower heart rate
c. become more flexible
d. none of the above

8. Which of the following exercises would best test the muscular strength of your
arms?
a. Sit and Reach
b. Curl ups
c. Squats
d. 90-degree Push ups
9. ____________ is the ability to do daily activities without becoming overly tired.
a. Healthy
b. Physical fitness
c. Overweight
d. Aerobics
10. Flexibility is best described as the ability to:
a. exert effort
b. to work the muscle over a period of time
c. do range of movement possible at various joints
d. bend and touch the toes
11. Which of these statements best describes the result of exercise?
a. Breathing rate decreases to increase oxygen flow to muscles.
b. Breathing rate increases to increase oxygen flow to muscles.
c. Breathing rate decreases to reduce oxygen flow to muscle.
d. Breathing rate decreases to increase carbon dioxide flow to muscles.
12. Which of the following exercises measures strength of upper extremities?
a. 90-degree Push Ups
b. Zipper Test
c. Curl Ups
d. Sit and Reach
13. Which of the following statements describes a physical benefit of physical
activity?
a. Physical activity can enhance body shape.
b. Physical activity can develop an understanding of rules.
c. Physical activity can help to relieve stress and tension
d. Physical activity can help develop friendships

16
 14. Which of the following is the best strategy to help yourself to become more
flexible?
a. Start your activity with warm-up activity and stretching.
b. Start your activity with a short rum and jumping jacks.
c. End your activity with sprinting exercises.
d. Incorporate massages into the weekly class schedule
15. Which of the following types of fitness training is the best choice for an
individual who wishes to improve overall muscle definition and tone?
a. Strength training with a moderate degree of resistance and a high number
of repetitions
b. Static stretching of major muscles and joints in which stretches are held
for at least 30 seconds
c. Variable-resistance training with heavy weights and a low number of
repetitions
d. Dynamic stretching involving sports movements in which reach, force,
and speed are gradually increased

Additional Activities

Activity 5: Physical Fitness family Journal

Make a program exercise involving your family as a physical fitness activity by
preparing a documentary of your family’s engagement in program exercises.

What to prepare:
 photographs of you and your family engaging in your program exercise as
physical fitness activity
 coloring materials
 folders or card boards and other similar materials
 writing or printing materials
 adhesives or glues
 anything good for collage like recyclable materials as in old magazines
 computer (with any of these software applications: moviemaker, photoshop,
powerpoint, nero, etc.)
 camera
 blank CD/s

Criteria/Indicators for Assessment:

 Uniqueness and originality (25%)
This includes the family’s unique way of scheduling or programming physical
fitness activities including the kind of program exercise and how they are
captured in pictures or videos.
 Creativity and resourcefulness (25%)
This involves the use of less expensive materials such as indigenous or
recyclable ones with a touch of the learner’s creativity and craftsmanship in
putting together the artistic elements like color, line, texture, harmony,
balance, and proportion.

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  Deep understanding of the benefits derived from participating in physical
fitness activities (25%)
This defines the understanding of the essence of physical fitness activities as
shown through pictures and/or videos relative to the physical fitness
activities.

 Involving the family in physical fitness activities endeavors (25%)

Strong evidence that the learner’s family is really involved in any fitness
endeavor related to physical fitness activities. Follow the guide on how to do
this.

Guide on how to prepare:

1. Gather some pictures or videos of your family’s physical fitness activities.

Organize them into a portfolio or scrapbook or any other form of presentation
you wish to do. It would be better if you can be digitally presented. For
example: video graph, PowerPoint presentation, movie-maker presentation,
and other similar media.

2. Put descriptions or captions for each documented activity. Your descriptions

or captions may include the physical fitness activities done, date and place it
was taken, and the like.

3. The last page or final slide, in case you prefer digital presentation, should
include your insights gained from participating in physical fitness activities in
general. Also include the benefits that you and your family, have gained from
engaging in the said activities.

4. Use your uniqueness, imagination, creativity, and resourcefulness in this

activity.

5. In case you find difficulty in finding or gathering your family’s pictures in your
engagement in physical fitness activities, look for pictures of families engaging
and participating in physical fitness activities in magazines, newspapers, or
pamphlets. Cut them out, organize, and paste them on a clean bond paper or
colored paper. Put captions on these pictures which may include the benefits
the family derives from participating in physical fitness activities.

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 Answer Key

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

Assessment What's More

References

Alacah. PropProfs Quizzes. December 17, 2019. https://www.proprofs.com/quiz-

school/story.php?title=components-fitness_1

Benavinte, Renato Jr. P. et. al. Physical Education and Health. Learners Module.(1st
Ed.). edited by Liberty A. Mangaluz. Pasig City: Department of Education – Bureau
of Learning Resources, 2013.

Fletcher, Delilah. SILO.TIPS. May 11, 2017. https://silo.tips/download/physical-

education-content-knowledge-3

Greenberg, Jerrold S. Physical Fitness and Wellness (Second Edition). Allyn &
Bacon, 1989.

Harkavy, Micheal D. The New Webster’s International Encyclopedia. Florida, USA:

Trident Press International.

Lacia, Girardo C., et.al. The 21st Century MAPEH in Action. Manila: Rex Book Store,
2018.

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 DISCLAIMER
This Self-learning Module (SLM) was developed by DepEd
SOCCSKSARGEN with the primary objective of preparing for and addressing
the new normal. Contents of this module were based on DepEd’s Most
Essential Learning Competencies (MELC). This is a supplementary material
to be used by all learners of Region XII in all public schools beginning SY
2020-2021. The process of LR development was observed in the production of
this module. This is version 1.0. We highly encourage feedback, comments,
and recommendations.

For inquiries or feedback, please write or call:

Department of Education – SOCCSKSARGEN

Learning Resource Management System (LRMS)

Regional Center, Brgy. Carpenter Hill, City of Koronadal

Telefax No.: (083) 2288825/ (083) 2281893

Email Address: region12@deped.gov.ph