INOPACAN NATIONAL HIGH SCHOOL

Inopacan, Leyte

LEARNING ACTIVITY SHEETS IN MAPEH 7

(P.E AND HEALTH)
(WEEK 1 & 2)

NAME: ____________________________________________GRADE & SECTION: ______________

TEACHER: MARK ADRIAN B. ESPINOSA

P.E 7
LESSON 2: PHYSICAL FITNESS TEST

EXPECTATIONS

You will identify and measure the ability of muscular strength, muscular endurance, and reaction time through
physical fitness test. Specifically, this module will help you to:
 Identify the protocols in executing physical fitness test
 Perform the basic plank, push-up and stick drop test

BRIEF INTRODUCTION

Physical Fitness Protocols for the following fitness tests:

 Basic Plank
 Push-up
Basic Plank - measures strength/stability of the core muscles

Test Protocol
Equipment - exercise mats or any clean mat For the Performer:
 Assume a push–up position. Rest body on forearms with palms and
fingers flat on the floor. Elbows are aligned with the shoulders.
 Legs are straight with ankles, knees and thighs touching together.
 Support weight on forearms and toes; make sure that your back is
flat. Head, neck, and spine are in a straight line.
 Keep abdominals engaged/contracted; do not let stomach drop or allow
hips to rise.
 Assume a push – up position. Rest body on forearms with palms and
 fingers flat on the floor. Elbows are aligned with the shoulders.
 Legs are straight with ankles, knees and thighs touching
together.
 Support weight on forearms and toes; make sure that your back is
flat. Head, neck and spine are in a straight line.
 Keep abdominals engaged/contracted; do not let stomach drop or allow hips to rise.

Scoring – record the time in the nearest seconds/minute.

Push-up measures the strength of the upper extremities.

Test Protocol: Equipment - exercise mats or any clean mat

For the Performer:
 Lie down on the mat; face down in standard push-up position: palms on the mat about shoulder
width, 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, straightens the arms, keeping the back straight, then
lowers the arms until there is a 90-degree angle at the elbows (upper arms are parallel to the floor).
 Perform as many repetitions as possible, maintaining a cadence of 20 push-ups per minute. (2
seconds going down and 1 second going up)
 Maximum of 50 push-ups for Boys and 25 push-ups for Girls.
 As the performer assumes the position of push-up, start counting as the performer lowers his/her body
until he/she reaches 90-degree angle at the elbow. The partner should stand in front of the student and
his/her eyes should be close to elbow level to accurately judge the 90 degrees bend.
 Make sure that the performer executes the push-ups in the correct form.
 The test is terminated when the performer can no longer execute the push-ups in the correct form, is in
pain, voluntarily stops, or cadence is broken.

Scoring – record the number of push-ups made.

Score Interpretations for Boys Score Interpretations for Girls

ACTIVITIES
“PFT Testing”
In this activity you must find a partner (it may be your siblings, parents or whoever you are with at home)
that will help you in performing the tests. Also, you must wear light and comfortable clothes.
At your on convenience at home, perform the following fitness test: Basic Plank and Push-up
 Prepare for the test.
 Review the procedures in conducting the Physical Fitness Test.
 Do the warm-up exercises on your own or with your partner at home.
 Re-orient yourself on the proper execution of the tests and recording of test results.
 Observe safety.
 Perform the test with a partner
 Record your test results

REMEMBER

Things to Ponder:

1. How did you feel when you can’t do a particular test because the body parts being tested is
weak?
_______________________________________________________________________________
_______________________________________________________________________________
_______________________________________________________________________________
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2. What you should do to improve on those tests you feel you are weak at?
_______________________________________________________________________________
_______________________________________________________________________________
_______________________________________________________________________________
_______________________________________________________________________________

CHECKING YOUR UNDERSTANDING

Self-checklist assessment

Statements Yes No
1. I’m happy with my tests results
2. I have followed the tests procedures accurately
3. My relative/family is happy helping me with the testing.
4. I am more motivated to continue doing physical activities
because of the results of the test I did.
5. I will continue to involve my family to do physical activities even
though we are required to stay at home during the pandemic.
HEALTH 7
LESSON 2: HEALTH HABITS TO ACHIEVE HOLISTIC HEALTH

EXPECTATIONS
You will identify the health habits which will be beneficial to one’s health. Specifically, this
module will help you to:
1. Practice health habits to achieve holistic health.

Let us start your journey in learning more about Coping Skills.

Let’s Think and Act Now!
BRIEF INTRODUCTION

There are health habits to achieve holistic health and these are the following:

Physical Health:
1. Proper Exercise and active participation in physical activities can
maintain our body fit and healthy.

2. A well – balanced diet. 3. Drinking 8-12 glasses of water daily.

4.Getting enough rest and sleep.

5.Observing Proper Hygiene such as taking

a bath and brushing your teeth habitually.

6. Have a regular consultation in medical and dental check-up.

7. Avoid harmful substances such as smoking, drugs and any alcoholic
beverages.

Emotional Health
1. Seek help if you cannot handle the stressful situations.
2. Be optimistic. Problems and stresses in life must be encountered in a positive way.
3. Construct an open and good communication with your family, friends or the trusted persons around
you.

Social Health
1. Connect with people and make friends.
2. Always have a helping hand and ask help if needed.
3. Show respect to yourself and to other individuals.

Moral and Spiritual Health

1. The act of telling the truth and respecting the rights of other people.
2. Value and appreciate the role of everyone in the society without negative criticism.
 3. Practicing good behaviors like being honest and respectful.

ACTIVITY

Direction: Identify how often do you practice the health habits below. Put a check mark which best describes your
answer.
Healthy Habits Chart
Health Habits Never Rarely Sometimes Most of the
Time
1. I drink 8-12 glasses of water daily.
2. Brushing my teeth.
3. Taking a bath with soap and shampoo.

4. Always have a helping hand and ask help if

needed.
5. Practicing good behaviors like being honest and
respectful.
6. Showing respect to other individuals.
7. Regular consultation in medical and dental
check-up.
8. Eating a well – balanced diet.

9. Telling the truth.

10. Seek the help of other people in stressful

situations.

REMEMBER
Health Habits are the common behaviors that is beneficial to one’s health. This includes self-discipline and control.
Everyone has different level of needs, so you should identify what are the best health habits appropriate to your needs.
CHECKING YOUR UNDERSTANDING
1. What are the healthy habits you usually do? List down your answers below.
________________________________________________________________________________________
________________________________________________________________________________________

2. What do you think will happen if a person will not follow the health habits in achieving holistic health?
________________________________________________________________________________________
________________________________________________________________________________________

3. Who are the persons you can ask about the proper procedures of health habits?
________________________________________________________________________________________
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REFLECTIVE LEARNING SHEET

Let’s Think and Act!
REFLECTIVE LEARNING SHEET NO.4

I have learned that… Starting today, I will promise that...

I discover that… Healthy habits are important because...