HOPE 11

HOPE 2 – Grade 11
Quarter 3 – Module 4: Self-Assessment of Flexibility
First Edition, 2020

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Published by the Department of Education - Schools Division of Pasig City

Development Team of the Self-Learning Module

Writer: Catherine M. Ona
Editor: Gracita D. Bernal
Reviewers: Dr. Norlyn D. Conde and Gracita D. Bernal
Illustrator: Griffith Joyner D. Bernal
Management Team: Ma. Evalou Concepcion A. Agustin
OIC-Schools Division Superintendent
Carolina T. Rivera, EdD
OIC-Assistant Schools Division Superintendent
Manuel A. Laguerta, Ed.D
Chief, Curriculum Implementation Division
Victor M. Javeña EdD
Chief, School Governance and Operation Division

Education Program Supervisors

Librada L. Agon EdD (EPP/TLE/TVL/TVE)

Liza A. Alvarez (Science/STEM/SSP)
Bernard R. Balitao (AP/HUMSS)
Joselito E. Calios (English/SPFL/GAS)
Norlyn D. Conde EdD (MAPEH/SPA/SPS/HOPE/A&D/Sports)
Wilma Q. Del Rosario (LRMS/ADM)
Ma. Teresita E. Herrera EdD (Filipino/GAS/Piling Larang)
Perlita M. Ignacio PhD (EsP)
Dulce O. Santos PhD (Kindergarten/MTB-MLE)
Teresita P. Tagulao EdD (Mathematics/ABM)

Printed in the Philippines by Department of Education – Schools Division of

Pasig City
 HOPE 2
Quarter 3
Self-Learning Module 4
Self-Assessment of Flexibility
Introductory Message

For the Facilitator:

Welcome to the Health Optimizing Physical Education (HOPE) 2 Grade 11

Self-Learning Module on Self-Assessment of Flexibility!

This Self-Learning Module was collaboratively designed, developed and

reviewed by educators from the Schools Division Office of Pasig City headed by its
Officer-in-Charge Schools Division Superintendent, Ma. Evalou Concepcion A.
Agustin, in partnership with the City Government of Pasig through its mayor,
Honorable Victor Ma. Regis N. Sotto. The writers utilized the standards set by the K
to 12 Curriculum using the Most Essential Learning Competencies (MELC) in
developing this instructional resource.

This learning material hopes to engage the learners in guided and

independent learning activities at their own pace and time. Further, this also aims
to help learners acquire the needed 21st century skills especially the 5 Cs, namely:
Communication, Collaboration, Creativity, Critical Thinking, and Character 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. Moreover, you are expected to encourage and assist
the learners as they do the tasks included in the module.
 For the Learner:

Welcome to the Health Optimizing Physical Education 2 Self-Learning

Module on Self-Assessment of Flexibility!

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 material while being an
active learner.

This module has the following parts and corresponding icons:

Expectations - This points to the set of knowledge and skills

that you will learn after completing the module.

Pretest - This measures your prior knowledge about the lesson

at hand.

Recap - This part of the module provides a review of concepts

and skills that you already know about a previous lesson.

Lesson - This section discusses the topic in the module.

Activities - This is a set of activities that you need to perform.

Wrap-Up - This section summarizes the concepts and

application of the lesson.

Valuing - This part integrates a desirable moral value in the

lesson.

Posttest - This measures how much you have learned from the
entire module.
 EXPECTATION

Most Essential Learning Competency:

Self-assesses health-related fitness (HRF) status, barriers to physical activity

assessment participation, and one’s diet

Specific Objectives:

At the end of this module, learners will be able to:

1. discuss flexibility and its benefits;

2. perform the self-assessment procedures of flexibility;

3. interpret assessment results according to health and fitness standards;

4. recommend physical activities for the improvement of self-assessment

results; and

5. appreciate the importance of self-assessment on flexibility and its

contribution to a healthy lifestyle.

PRETEST

Directions: Which of the following are related to flexibility? Put X in the

box provided below if it is related to flexibility.

1. Muscles

2. Blood

3. Stretching

4. Bones

5. Ligaments
 RECAP

Muscular strength is determined by how much force you can exert or how
much weight you can lift while muscular endurance refers to the ability of the
muscles to sustain repeated contractions against a resistance for an extended
period of time.

Sports-related activities like jumping, running, galloping, squatting,

throwing, and hitting help to improve muscular strength and muscular endurance.

LESSON

Flexibility is important in sports performance. Flexible muscles and joints

are important in maintaining pain-free movements and decreasing muscle soreness
especially among athletes who perform high-intensity training. Flexibility is the
range of motion in a joint or group of joints or the ability to move joints effectively
through a complete range of motion. Flexibility training includes stretching
exercises to lengthen the muscles and may include activities like Yoga,
Pilates, or Tai Chi. Improving your flexibility can help you move more comfortably
throughout the day.

There are three (3) components that affect flexibility, joint structure,
elasticity and length, and nervous system. Elasticity and length, and nervous
system are developed by regular flexibility exercises while the joint structure is
hereditary.

Engaging regularly in flexibility exercises helps to increased joint mobility,

better posture, decreased back pain, and a lower risk of injury.

Benefits of Flexibility

1. Improve your performance in physical activities and sports

2. Decrease your risk of injuries
3. Help your joints move through their full range of motion
4. Enable your muscles to work more effectively
5. Enhanced joint health
Types of Stretching to Improve Flexibility

1. Static Stretching: You move into a position that lengthens a target muscle
and hold the position for 15-30 seconds. It's best to remember to breathe as
you hold each stretch.

2. Dynamic Stretching: You move in and out of a position that lengthens a

target muscle. Dynamic stretching involves moving through a joint's full
range of motion either slowly or quickly to mimic a functional activity.

3. Active Isolated Stretching (AIS): You move your joint through a complete
range of motion, holding the endpoint briefly, then return to the starting
point and repeat. Many athletes and active exercisers use active isolated
stretching to prevent injuries or muscle imbalance.

Stretching incorrectly can do more harm than good. Make sure that you do
it safely and effectively. Here are the tips for safe stretching:
1. Don't Consider Stretching a Warm-up. Do not stretch cold muscles. Take
low-intensity exercises like walking, jogging, or biking before stretching.
2. Strive for Symmetry. Focus on having equal flexibility side to side
(especially if you have a history of a previous injury). A flexibility that is not
equal on both sides may be a risk factor for injury.
3. Focus on Major Muscle Groups. Concentrate your stretches on major
muscle groups such as your calves, thighs, hips, lower back, neck, and
shoulders. Make sure that you stretch both sides. Also, stretch the muscles
and joints that you routinely use.
4. Don't Bounce. Stretch in a smooth movement, without bouncing. Bouncing
as you stretch can injure your muscle and contribute to muscle tightness.
5. Hold your Stretch. Breathe normally as you hold your stretch for about 30
seconds; in problem areas, you may need to hold longer for around 60
seconds.
6. Don't Aim for Pain. While you are stretch stretching, feel the tension and
not the pain.
7. Make Stretches Sport Specific. Stretch the muscles or group of muscles
that are commonly used in your sports or activity.
8. Keep up with your Stretching. Stretching can be time-consuming. But you
can achieve the most benefits by stretching regularly, at least two to three
times a week.
9. Bring Movement into your Stretching. Gentle movements, such as those
in tai chi or yoga, can help you be more flexible in specific movements. These
types of exercises can also help reduce falls in older adults.

Basic Ways to Assess Flexibility:

1. Zipper Test. The purpose of this activity is to test the shoulder flexibility.
2. V-Sit and Reach. The purpose of this activity is to measures the flexibility
of the lower back and hamstring muscles.
 ACTIVITIES

Self-assessment of Flexibility

Reminders:
1. The testing stations should be safe and free from obstructions.
2. Prepare a Flexibility Self-assessment Score Card.
3. Ask for assistance in measuring the distance of your reach.
4. Be sure to warm-up prior to the commencement of testing.
5. Cooldown appropriately. Do not sit or lie down immediately following
maximal exercise. Following the completion of testing continue the moderate
to light aerobic activity for 5 minutes followed by some light stretching of
both the upper and lower body.

Activity 1: Zipper Test

Equipment: tape measure

Goal: Raise one arm across your back with bent elbow and fingers reaching down

Procedure:

1. In a standing position, raise one arm across your back,

bend the elbow and reach down as far as possible.
Simultaneously, bring the other arm down behind the back
trying to cross fingers over those with the other hand.
2. Measure the distance of overlapped fingers in cm. If they
fail to meet, score it as a minus or <0. Write zero if the
fingertips are just touched with no overlap.
3. Repeat the procedure with the other hand. Record the
score.

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 cm – 5.9 cm. Very good
3 Fingers overlapped by 2 cm – 3.9 cm. Good
2 Fingers overlapped by 0.1 cm – 1.9 cm. Fair
1 Just touched the fingers Needs improvement
0 Gap of 0.1 or wider Poor
https://www.teacherph.com/deped-revised-physical-fitness-tests-manual/
Activity 2: V-Sit and Reach

Equipment: a tape for marking the ground, marker pen, and ruler.

Procedure:

1. Sit on the floor with back, head, and shoulders

flat on the wall. Feet are 12 inches apart.
2. Interlock thumbs and position the tip of the
fingers on the floor without bending the elbow.
3. Position the zero of the tape measure to the tip
of the middle fingers.
4. Start the test by sliding the hands slowly
forward without jerking. Try to reach the
farthest possible distance without bending the
knees.
5. Bouncing and jerking are not allowed.
6. Do it twice. Record the farther distance reached
in centimeter.

Scoring: record the distance to the nearest 0.1 centimeter.

SCORE STANDARD INTERPRETATION

5 61 cm. and above Excellent
4 46-60.9 cm. Very good
3 31-45.9 cm. Good
2 16. 30.9 cm. Fair
1 0-15.9 cm. Needs improvement
https://www.teacherph.com/deped-revised-physical-fitness-tests-manual/

Activity 3: Fill-up the score card below.

Flexibility Self-Assessment Score Card

Test Score/Result Interpretation
Zipper Test – Right
Zipper Test – Left
V-Sit and Reach

Activity 4: Suggested Sports-related Activity

Based on the result of your flexibility assessment, list down at least three (3)
sports-related activities that can develop for each area.

A. Zipper Test: Shoulder Flexibility B. V-Sit and Reach: Hamstring Muscles

1. 1.

2. 2.

3. 3.
 WRAP–UP

Questions:
1. Give at least three (3) flexibility exercises.
a. _______________________
b. _______________________
c. _______________________

2. How can you improve your flexibility?

Answer:
____________________________________________________________________
____________________________________________________________________
____________________________________________________________________

VALUING

Questions:
1. What is the importance of self-assessment of your flexibility to your health?
Answer:
____________________________________________________________________
____________________________________________________________________
____________________________________________________________________
 POSTTEST

Directions: Read carefully and understand each item. Encircle the letter of the
correct answer.

1. It is the ability of the joints and muscles to move through its full range of
motion.
A. Dynamic Stretching C. Static Stretching
B. Flexibility D. Yoga

2. Which of the following is the goal of the zipper test?

A. Bend both elbows at the back and try to reach the fingers
B. Bend both knees to reach the toes
C. Extend elbow as long as possible
D. Extend both knees to stretch the muscles

3. It measures shoulder flexibility.

A. 3-minute Step Test C. Sit and Reach
B. Body Mass Index D. Zipper Test

4. It measures the flexibility of the lower back and hamstring muscles.

A. 3-minute Step Test C. Sit and Reach
B. Body Mass Index D. Zipper Test

5. It is an example of flexibility exercises.

A. Jumping B. Lifting C. Pilates D. Zumba

KEY TO CORRECTION

Pretest Posttest
 R E F E R E N CE S

BOOKS
Department of Education. Physical Education Teacher’s Guide. Philippines.2016
Urbiztondo. Mangubat, et al. HOPE 1. Health Optimizing Physical Education.
Finess.Vibal Group Inc. Philippines.2016

WEBSITES
American Council on Exercise.Stretch for Success.January 28, 2009. Retrieved
from https://www.acefitness.org/education-and-
resources/lifestyle/blog/6646/benefits-of-flexibility/
Bernal, G J. Photos and videos sent to Messenger. July 1, 2020.

Flexibility. Retrieved from https://www.verywellfit.com/flexibility-definition-and-

examples-
3496108#:~:text=Flexibility%20is%20the%20range%20of,like%20yoga%20or
%20Tai%20Chi.

Gummelt, D. The Impact of Flexibility Training on Performance. August 13, 2015.

Retrieved from: https://www.acefitness.org/education-and-
resources/professional/expert-articles/5598/the-impact-of-flexibility-
training-on-
performance/#:~:text=Flexibility%20is%20important%20for%20completing%
20everyday%20activities%20with%20ease.&text=Increased%20flexibility%20
can%20improve%20aerobic,injuries%20through%20unimpeded%2C%20flui
d%20movement.

Healthline Media a Red Ventures Company. Why Being Flexible Is Great for Your
Health.Benefits of Flexibility. (2005-2020). Retrieved from
https://www.healthline.com/health/benefits-of-flexibility#bottom-line

Llego, Mark Anthony.TEACHERPH. Download DepEd Revised Physical Fitness

Tests Manual.(December 9, 2019). Retrieved from
https://www.teacherph.com/deped-revised-physical-fitness-tests-manual/

MAYO CLINIC. Stretching: Focus on Flexibility. (January 21, 2020). Retrieved from:
https://www.mayoclinic.org/healthy-lifestyle/fitness/in-
depth/stretching/art-20047931

Scott, J. The Health and Fitness Benefits of Flexibility Training. (June 30, 2020).
Retrieved from https://www.verywellfit.com/flexibility-definition-and-
examples-3496108
Topend Sports. V Sit and reach. Retrieved from
https://www.topendsports.com/testing/tests/v-sit.htm

Topend Sports. Home Sit and Reach Result. Retrieved from

https://www.topendsports.com/testing/tests/home-sit-and-reach.htm