MODULE 6 (Week 6)

LESSON 1: Health and Skill Related Fitness

Most Essential Learning Competencies:
1.Self-assesses health-related fitness (HRF).Status, barriers to physical activity
assessment participation and one’s diet.
2.Sets Frequency Intensity Time Type (FITT) goals based on training principles to achieve
and/or maintain health-related fitness (HRF).
3.Engages in moderate to vigorous physical activities (MVPAs) for at least 60 minutes most
days of the week in a variety of settings in- and out-of school.
4.Observes personal safety protocol to avoid dehydration, overexertion, hypo- and
hyperthermia during MVPA participation.

PRE-TEST
Directions: Prior to any physical activity, it is just right to assess your
general health through the PAR–Q & YOU questionnaire. Fill up the PAR-Q as
pre-requisite to check readiness for physical activity. Please fill-up and answer
the questions honestly. Please read the questions carefully and answer each one
honestly: check YES or NO.

LOOKING BACK TO YOUR LESSON

What does it mean to be physically “fit?” Physical fitness is defined as “a

set of attribute that people have or achieved that relates to the ability to perform
physical activity” (USDHHS, 1996). In other words, it more than being able to run
a long distance or lift a lot of weight at the gym. Being fit is not defined only by
what kind of activity you do, how long you do it, or what level of intensity. While
these are important measures of fitness, they only address single areas. Overall
fitness is made up of health and skill related fitness components.

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 Guide Questions:

1. What does it mean to be physically “fit”?

2. What are the physical fitness components?
3. How can we measures our fitness?

BRIEF INTRODUCTION

What is Health Related Fitness?

Health-related physical fitness is primarily associated with disease prevention

and functional health. Participating in regular health-related fitness helps you
control your weight, prevents diseases and illness, improves your mood, boosts
energy, and promotes better sleep.
It is made up of five sections: cardiovascular endurance, muscular strength,
muscular endurance, flexibility, and body composition. Lets take a closer look at
the five sections of health-related fitness:
• Cardiovascular endurance is the ability of your heart, blood cells, and lungs to
work continuously for extended periods of time. This is how efficiently your body
takes in, transports, and uses oxygen while exercising. Having efficient heart and
lungs leads to increased energy throughout the day.
• Muscular strength is the maximum amount of force a muscle can produce in a
single effort or how much you can lift in one attempt. Performing exercises that
use your own body weight, free weights, or weights on a machine are excellent
ways to develop muscle strength. Having muscular strength will ensure that you
have the strength needed to lift a heavy object, for example a box full of books.
• Muscular endurance is your ability to contract your muscles several times
without excessive fatigue. Another way to think about it is the length of time your
muscles can continue to work before tiring. What this means is once you have
picked up that heavy box of books, you can then carry that box for a long period
of time before you need to take a break.
• Flexibility is the range of motion that your joints have during movement.
Maintaining flexibility can improve your performance in physical activities in
addition to decreasing your risk of injuries by helping your joints move through
their full range of motion, therefore, allowing your muscles to work most
effectively. Stretching and yoga can be done to help improve your flexibility.
• Body composition is the ratio of water, bone, muscle, and fat in the body. A
healthy body composition indicates that you may have less risk of developing
obesity-related diseases, such as diabetes, high blood pressure, and even some
cancers.

Two of the ways to measure body composition are body mass index, (BMI),
which is a measure of body fat based on height and weight, and the skin fold test,
which measures total fat percentages by measuring the layer of fat that is directly
under the skin.

What is Skill Related Fitness?

Skill- or performance-related fitness involves skills that will enhance one’s

performance in athletic or sports events. Health-related fitness involves skills that
enable one to become and stay physically healthy.

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 There are six skill-related fitness components. Skilled athletes typically excel in all
six areas.

• Agility is the ability to change and control the direction and position of the body
while maintaining a constant, rapid motion. For example, changing directions to
hit a tennis ball.
• Balance is the ability to control or stabilize the body when a person is standing
still or moving. For example, in-line skating.
• Coordination is the ability to use the senses together with body parts during
movement. For example, dribbling a basketball. Using hands and eyes together is
called hand-eye coordination.
• Speed is the ability to move your body or parts of your body swiftly. Many sports
rely on speed to gain advantage over your opponents. For example, a basketball
player making a fast break to perform a layup, a tennis player moving forward to
get to a drop shot, a football player out running the defense to receive a pass
• Power is the ability to move the body parts swiftly while applying the maximum
force of the muscles. Power is a combination of both speed and muscular
strength. For example, fullbacks in football muscling their way through other
players and speeding to advance the ball and volleyball players getting up to the
net and lifting their bodies high into the air.
• Reaction Time is the ability to reach or respond quickly to what you hear, see, or
feel. For example, an athlete quickly coming off the blocks early in a swimming or
track relay, or stealing a base in baseball

ACTIVITIES
EXERCISE ROUTINE

Before starting the activity, remind the students for etiquette and safety
reminders.

Instruct them to form lines and tell them that while doing the exercise
they should analyze what kind of exercise they are performing. If it is aerobic,
bone or muscle strengthening in preparation for the evaluation of the activity.

1. Based from the previous lesson, do the following activity below

WARM-UP Done or undone
100 Jumping jacks or 10 minutes jumping
jacks
Stretching from top to bottom
WORK OUT ROUTINE
20 minutes of Jogging in place/ jogging
around an open space
10 repetitions 3 sets of Push up, Squats, sit
ups, leg raises

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 30 seconds, 3 sets of Isometric exercises:
center planks, side planks, bridges.
Additional exercise you have done
COOL DOWN

Physical Fitness Testing

Assessing one’s health status will help the person know about one’s
strengths and weaknesses. Awareness of individuals’ health-related fitness and
its relevant interpretations will aid the person to efficiently create an action plan
in observing a healthy lifestyle and selecting appropriate activities for areas that
need improvement.
II. Self –testing Activities for Health-Related Fitness

I. Anthropometric Measurements Purpose: To

measure body composition. Equipment needed:
weighing scale, tape measure Goal: Take body
measurements.
Preliminary: Prepare needed materials.

Procedure:
1. Height. Stand with trunk straight. Measure the distance from the floor to
the top of the forehead. Record the score in centimeters (cm).
2. Weight. Stand on a weighing scale free from any object for weight
accuracy. Record in kilograms (kg).

3. Waistline. Locate your upper hipbone. Find

the proper spot by placing your hands around your
waist, squeezing slightly, and then moving your
fingers downward until you feel the top curve of your
hips. Place a tape measure around your bare
stomach just above the upper hipbone. Record in
centimeters (cm). 4. Hipline. Place tape measure in
the widest part of hip in line with the pubis.
5. Computation/s

a. BMI- Body Mass Index - measure of body

mass based on height and weight that aid in
determining weight categories.

BMI = Weight in kg
Height in m2

b. Waist to Hip Ratio - measure stored body fats percentage by the relative
measurement of waist and hip

WHR = Waist Circumference (cm)

Hip Circumference (cm)
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II. 3 – Minute Step Test
Purpose: Test for Cardiovascular
Endurance level based on how quickly
your heart rate will come back down after
a physical activity

Equipment needed: stopwatch, 12-inch

bench box, a metronome
Goal: In a constant pace, step on and off
the bench for 3 minutes straight
Procedure:
1. Stand close to the 12-inch bench box while partner will set the metronome
in 96 beats per minute (bpm).
2. When ready to begin, start the stopwatch, step one foot at a time to the
beat (up, up, down, down). When 3 minutes is up, stop immediately get
your pulse rate.
3. Record the Exercise Heart Rate: ______bpm

III. Hamstring and Hip Flexor Test

Purpose: To test flexibility of the Hamstring

and hips
Equipment needed: protractor
Goal: Keeping both legs straight, lift one leg
to the maximum angle with other leg remain
flat on the floor.
Preliminary: Illustrate angles on a poster
board and paste it on the wall.

Procedure:
1. Lie on your back on the floor beside a wall.
2. Slowly lift one leg off the floor. Keep the other leg flat on the floor.
3. Keep both legs straight.
4. Continue to lift the leg until either leg begins to bend or the lower leg begins to
lift off the floor.
5. Place a yardstick against the wall to mark the spot to where the leg was lifted.
Lower the leg.
6. Using a protractor, measure the angle created by the floor and the yardstick.
The greater the angle the better your score.
7. Repeat with other leg.

IV. Zipper Test

Purpose: Test for the shoulder flexibility

Equipment needed: tape measure
Goal: Raise one arm across back with bent elbow
reaching down fingers of the other hand
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Preliminary: Prepare needed materials

Procedure:
1. In standing position, raise one arm across you back, bend the elbow and
reach down as far as possible, simultaneously, bring other arm down and
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 as
a minus or <0. Write zero if the fingertips just touched with no overlap.
3. Repeat the procedure with the other hand. Record the score.

V. Curl – up (Dynamic)

Purpose: Test abdominal muscles strength and Tape marks, 4 ½

endurance
Equipment needed: mat, adhesive tape
Goal: Perform curl-up with proper pacing (3 seconds
per curl)
Preliminary: Prepare the mat. Place two tape marks 4
½ inches apart on the floor.
http://www.mansionathletics.com /us-games-curl-up-mat-1388274-

Procedure:
1. Sit on a mat in a long sitting position. Bend your legs more than 90 degrees
with feet remaining flat on the floor.
2. Lay down with arms extended at the sides, palm facing down with fingers
extended touching the 1st tape mark.
3. From that position, curl your trunk up with heels in contact with the floor
until your fingers reach the 2nd marker.
4. Upon reaching, lower back to the starting position. Repeat one-curl up every 3
seconds.
5. Continue the curl-ups and stop when you are unable to keep the pace.

Record the number of repetitions

VI. 90-degree Push–up (Dynamic)

Purpose: Test for the muscles of the upper arm strength and endurance
Equipment needed: mat
Goal: To perform a proper push–up
Preliminary: Prepare needed material

Procedure:
1. From prone lying position, place the hands just outside the shoulders with
elbows bent.
2. Men: Support the body in a push-up position from the toes with back, hip and
legs align.
Women: Support the body in a push–up position from the knees instead of
toes, with back, hip, and legs aligned.

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3. Lower the body until the upper arm is parallel to the floor or a 90 degrees
angle of the bent elbow.
4. Repeat as many times as possible.

VII. Flexed-Arm Support (Static)

Purpose: Test the muscular

strength of the shoulder and
upper arm.
Equipment needed: mat,
stopwatch
Goal: Hold the push-up position
not more than 35 seconds

Procedure:
1. Use the Push-up procedure 1 & 2 for preparatory position. From the starting position, lower the body
until the upper arm is parallel to the floor and elbow flexed at 90 degrees (see illustration above).
2. Hold the position as long as possible.
3. Record the obtained holding position.

Measuring your fitness level is one way to find out your level of physical fitness. Below are references
for interpretation.

II. Self –testing Activities for Skill-Related Fitness

ACTIVITY TIME COMPONENTS HEART HEART RESULT INDICATE
in RATE RATE BEFORE ABOVE
Seconds (BEFORE) (AFTER) - AFTER OR
LOWER
120

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Tire Drill Run 30 Agility
through tires
(hoops or ladder)
Weave 3 Agility
Through
Cones Run as fast
as you
can weaving
through cones
Balance at 30 Balance
Three Levels
Use balance board
or
block. Move
to a low level and
balance
(10 seconds).
Move to a medium
level and balance
(10 seconds).
Move to a high
level and
balance (10
seconds).
Baseball Pitch 30 Balance
Perform the
motion of a
baseball
pitcher. Go from a
balanced knee-up
position to a
dynamic
motion of the
pitch, to a
balanced
position at the end
of the follow-
through.
Repeat.
Sprints Perform 30 Speed
short sprints
(about 8 yards). As
soon as you finish
one
sprint, sprint back
to the
starting line.
Repeat for time
period.
Shuttle Run 30 Speed
Perform shuttle
run
between two lines.

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 Drop and 30 Reaction time
Catch Hold a ball
in one hand and
drop. Attempt to
catch the
ball with the same
hand
just before it hits
the ground.
Jump Up to Box 30 Power
Perform jumps to
an elevated
surface
(approximately
1–2 feet). Step
down and
jump again.
Repeat for time
period.
Wall Ball 30 Coordination
Throw ball against
wall
and move to
try and catch the
ball. If
possible, use
specially made ball
that causes
irregular bounce.

Participating in regular health and skill-related fitness helps you control your
weight, prevents diseases and illness, improves your mood, boosts energy, and
promotes better sleep.

CHECKING YOUR UNDERSTANDING

Activity No. 1- Let’s Be a Blogger!

Instruction: (You can do it with other family members for more fun)
CREATE A 5 to 10 MINS. VIDEO showing some Health and Skill -Related Fitness on
the day to day activities. (e.g. flexibility – arms/elbow: washing the dishes)
• Wear clothes that are comfortable and easy to move around.
• The video must be 5 to 10 minutes long and students can use the camera on
their computer, flip camera or mobile phone.
• Submit video via messenger or email on or before the next P.E. session.
• Happy blogging, be physically fit and healthy in this pandemic period. 

POST TEST
1. 1. Self – Assessment Card: Health – related fitness status. After the
physical fitness test, write the result below.

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 2. 2. Test Your Knowledge: Choose the correct answer.

1. Which of the following best describes the ability to jump and touches the
basketball ring.
A.Speed B.Power C. Agility D. Coordination
2.Which of the following best describes the ability to travel in a shortest time
possible.
A. Speed B.Power C. Agility D. Coordination
3.Which of the following best describes the ability to change in directions without
changing its speed.
A. Speed B.Power C. Agility D. Coordination
4.It is a jeepney driver who collects fare while driving has a good skill in____.
A.Speed B.Power C. Agility D. Coordination
5.It is the ability of a person to perform a prolonged activity without getting early
onset of fatigue
A.Cardiovascular Endurance C. Flexibility
B. Muscular strength D. BMI
6.It is a unique character of an athlete who can perform 180 degrees of splits
a. Cardiovascular Endurance c. Flexibility
b. Muscular strength d. BMI
7.It derived from weight over height to determine fitness status.
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 C. Cardiovascular Endurance C. Flexibility
D. Muscular strength D. BMI
2. It is the ability to the muscle to sustain the amount of energy against an object
A. Cardiovascular Endurance C. Flexibility
B. Muscular strength D. BMI
3. It measure the percentage of every parts of the body
A. Cardiovascular Endurance C. body composition
B. Muscular strength D. Balance
4. The ability of a person to maintain its equilibrium
A. Cardiovascular Endurance C. body composition
B. Muscular strength D. Balance

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