Physical Fitness Assessment

8
Health Related Fitness

Learner’s Module in Physical Education 8
Quarter 1 ● Module 2
JUVITA M. GABRIEL
Developer
Department of Education • Cordillera Administrative Region
PANGALAN: _____________________________ ISKOR: ____________________

GURO: ____________________ BAITANG AND SEKSYON: ________________
i
Republic of the Philippines
DEPARTMENT OF EDUCATION
Cordillera Administrative Region
SCHOOLS DIVISION OF CAR
Wangal, La Trinidad, Benguet
Published by:
Learning Resource Management and Development System
COPYRIGHT NOTICE
2020
Section 9 of Presidential Decree No. 49 provides:
“No copyright shall subsist in any work of the Government of the Philippines.
However, prior approval of the government agency of office wherein the work is
created shall be necessary for exploitation of such work for profit.”
This material has been developed for the implementation of K-12 Curriculum
through the Curriculum Implementation Division (CID)—Learning Resource
Management and Development System (LRMDS). It can be reproduced for
educational purposes and the source must be acknowledged. Derivatives of the work
including creating an edited version, an enhancement or a supplementary work are
permitted provided all original work is acknowledged and the copyright is attributed.
No work may be derived from this material for commercial purposes and profit.
ii
PREFACE
This module is a project of the Curriculum Implementation Division particularly

the Learning Resource Management and Development Unit, Department of
Education, Schools Division of CAR which is in response to the implementation of the
K to 12 Curriculum.
This Learning Material is a property of the Department of Education- CID,

Schools Division of CAR. It aims to improve students’ performance specifically in
MAPEH.
Date of Development July 2020

Resource Location DepEd Schools Division of Baguio City
Learning Area MAPEH
Grade Level 8
Learning Resource Type Module
Language English
Quarter/Week Q1/W2
Learning Competency Code PE8PF- Ib- 36
Conducts physical activity and physical
Learning Competency fitness assessments of family/ school
peers.
iii
ACKNOWLEDGEMENT
The developer wishes to express her sincerest gratitude to those who help in the
development of this learning module. The fulfillment of this learning material would not be
possible without these people who gave their support and assistance.
The developer extends her fullest gratitude and appreciation to Dr. Lolita A. Manzano
for her technical support in the crafting of this module; School Principal Sir Danilo P. Gayao
as well as to the school LRMDS committeefor their unending encouragement and for giving
technical and moral support;her colleagues in Sto. Tomas National High School for their words
of encouragement and for her family for their understanding and comfort.
And to all in one way or the other help me to finish this learning module. Thank you
and may God be with you all.
Above all, to Almighty God, the source of love, wisdom and everything.
Development Team
Developer/s: Juvita M. Gabriel
Layout Artist: Kimberly Joy M. Aclopen-Kindipan
Illustrator:
School Learning Resources Management Committee
Danilo Gayao School Head / Principal
Subject / Learning Area Specialist
School LR Coordinator
Quality Assurance Team
Lolita Manzano EPS – EPP / TLE / TVL
Julia Ladion PSDS – District 5
Learning Resource Management Section Staff

Loida C. Mangangey EPS – LRMDS
Victor A. Fernandez Education Program Specialist II - LRMDS
Christopher David G. Oliva Project Development Officer II – LRMDS
Priscilla A. Dis-iw Librarian II
Lily B. Mabalot Librarian I
Ariel Botacion Admin. Assistant
CONSULTANTS
JULIET C. SANNAD, EdD

Chief Education Supervisor – CID
SORAYA T. FACULO, PhD

Asst. Schools Division Superintendent
MARIE CAROLYN B. VERANO, CESO V

Schools Division Superintendent
iv
TABLE OF CONTENTS
Page
Copyright Notice…………………………………………………..……...…..........…. ii
Preface …………………………………………………………………...……..……... iii
Acknowledgement……………………………………………………. …….………... iv
Table of Contents……………………………………………………….………… …. v
Title Page………………………………………………………………………..…….. 1
Introduction ……………………………………………………………………..…..…. 2
Learning Objectives
Pre- Assessment……………………………………………………………….……... 3
Activity…………………………………………………………………………..……. 6
Lesson/Discussion Proper………………………………………………..……..……. 7
Enrichment Activities………………………………………………….………….……. 17
Generalization …………………………………………………………………………. 18
Application ………………………………………………………….….…………….... 19
Post-Assessment …………………...…………………………………………..……. 20
Additional Activity …………………...…………………………………………..……. 22
Answer Key…………………………………………………………………………….. 23
Reference Sheet…………………………………………………...…….…….………. 24
v
Health Related Fitness
Learner’s Module in Physical Education 8
Quarter 1 ● Module 2
JUVITA M. GABRIEL
Developer
Department of Education • Cordillera Administrative Region
1
What I Need to Know
A family that is physically fit reflects a sense of well- being. It is the basic
foundation in achieving goals and is essential for a productive society. As your family
work with your own fitness goal, you are also setting an example to the community.
Achieving fitness with your family does not mean you must all go to the gym
together to work-out though this works for some families most especially if children
can manage themselves. Actually incorporating natural activities or doing household
chores into the course of the day mean a lot in terms of health related fitness.
Family fitness enhances the health and mood of every member of the family,
whatever the age. People who are physically fit are at reduced risk for a variety of
illnesses and disabilities. They are less likely to have heart disease, high blood
pressure, diabetes and some types of cancer. People who exercise regularly have
fewer feelings of depression and anxiety and feel a heightened sense of well-being.
Fitness also keeps weight down and helps build and maintain healthy bones, muscles
and joints.
In this module you will be reviewed to health-related fitness and its components.
Also, you and your family member will reflect on your level of physical fitness. With
these, you are encouraged to conduct physical activity and physical fitness
assessment of your family/ peers and may this be beneficial to you.
Most Essential Learning Competency:

The learner conducts physical activity and assesses the physical fitness level
of the family members/ peers.PE8PF-lia-36
Specific Learning Objectives:
At the end of this learning module the learners should be able to:
a. identify health related fitness components involved/ used in the activity
b. reflect on the level of fitness of the family members.
The Facilitator shall regularly monitor the Learner’s Development of their module,
guiding them on their different reading materials, outputs, activities and providing
all necessary information needed to facilitate the progress of the learners.
2
What I Know
Pre- Assessment: This is given to check what you know (your prior understanding)
about (of) the lesson. If you got 100% correct answers skip the module, but if you got
50%- 99% correct answers skip this module.
Multiple Choice: Encircle the best answer that corresponds to the item. One point for
each correct answer.
1. Which of the following is NOT a benefit of health-related fitness?

A. Increases natural defense against illnesses such as cold and flu.
B. Improves self- esteem by relieving depression
C. Maximizes physical and cognitive problems associated with aging.
D. D. Reduces risk of cancer.
2. In getting your (BMI), which of the following is done first?
A. Compute your BMI using a specific formula.
B. Do warm up
C. Measure your height and weight.
D. Using a specific chart, identify your weight classification.
3. When do you get your pulse rate in executing the 3-minute step test?
A. Immediately after the exercise.
B. Immediately after eating.
C. During the 3-minute step test.
D. 1 minute just after the exercise.
4. Which of the following activities would you do to raise your heart rate?
A. Bicycling
B. Drinking Water
C. Eating
D. Encoding documents
5. Which of the following is one of the 5 components of Physical Fitness?
A. Agility
B. Flexibility
C. Weight
D. Coordination
6. Why is it important to warm up before engaging to strenuous physical activities?
A. to help prevent injury
B. to familiarize with the activity
C. for our body to sweat
D. to socialize before the exercise
7. Sit up is an example of what component of fitness?
A. Flexibility
B. Cardiovascular Endurance
C. Health
D. Muscular Strength and Endurance
3
8. Flexibility is described as the________________.
A. Ability to exert force
B. Ability to work the muscle over a period of time
C. Ability to move in a full range of motion
D. The ability to bend and touch the toes.
9. Health Related Fitness is made up of five main components. Which of the following
are its components?
A. Crab walking, Byrpees, Walking lunges and conditioning exercises
B. Cardio respiratory, Muscular strength, Muscular endurance, Body
composition and Flexibility
C. Agility, Balance, Power and Reaction Time
D. Frequency, Intensity, Time and Type
10. This is the body’s ability to meet daily demands.
A. Fit
B. Physical Fitness
C. Health
D. D. Emotional Health
11. Muscular strength refers to the muscle’s ability to generate force against physical
objects. Which of the following activities/ exercises minimally improves muscular
strength?
A. Lifting weights
B. Digging and Shoveling
C. Climbing stair
D. Walking
12. Cardiovascular endurance is the ability of the heart, lungs and blood vessels to
deliver oxygen to your body tissues. Which of the following activities helps improve
cardiovascular endurance?
A. Arms Circling
B. Walking
C. Power Walking
D. Arms Stretching
13. Plank, push-ups, sit-ups are some of the activities to improve ___________.
A. Cardiovascular Endurance
B. Flexibility
C. Muscular Strength
D. Body Mass Index
14. 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. The following activities help
to improve individuals’ flexibility, which of the following is NOT?
A. Single Leg Hamstring Stretching
B. Toe Touching
C. Sit Ups
D. Arms Circling
4
15. Si ka is carrying sacks of chayote from the farm going to the loading station every
morning. With this kind of activity, which of the following health related fitness
components Si Ka is excellent at?
A. Agility
B. Flexibility
C. Cardiovascular Endurance
What’s In?
In your past activity, you have undertaken physical activity and physical fitness
assessments which includes the following health related fitness components;
1. Body composition,the ratio of body fat to lean body mass. Having too much fat
tissue is a risk factor for cardiovascular diseases, diabetes, cancer and arthritis.
2. Cardiovascular Endurance, the ability of the heart and lungs to deliver oxygen
through working muscles and tissues.
3. Muscular Strength, this refers to the muscles’ ability to generate force against
physical objects.In the fitness world, this typically refers to how much weight
you can lift for different strength training exercises.
4. Flexibility,refers to the ability of the joints to move through a full range of motion.
5. Muscular Endurance, the ability of the muscle to work over a prolonged period
of time without fatigue.
Therefore, in order for an individual to be physically fit, he/she must have balance
cardiovascular endurance, muscular strength and endurance, flexibility and percent of
body mass.
In this module, you are encouraged to conduct physical activity and assess the
physical fitness level of your family members/ peers. Following the activities you have
done in your previous lesson for your physical fitness assessment.
With this, you and your family will have a deeper understanding of the importance
of exercise in building total fitness and family wellness. The activities will allow you to
better understand Health Related Fitness (HRF).
5
What’sNew?
PHYSICAL ACTIVITY AND PHYSICAL FITNESS ASSESSMENT
A. The following are the things your family members need to remember before
engaging into physical test or physical activity.
1. Follow the procedures in each physical test.

2. Wear appropriate attire
3. Do warm up exercises.It is a must.
4. Observe safety in performing the activities.
5. Go through the test without exerting more effort.
6. Do cool down activities.
7. Follow the sequence given to your fitness record card of the family to have more
accurate result.
B. Record the test result by filling up the FITNESS RECORD CARD below.
FITNESS RECORD CARD OF Sister Sister Brother Brother

Father Mother
THE FAMILY A B A B
Height
Weight
BODY
COMPO- BMI
SITION
Waist
Circumference
Cardio-
3 minute Step
vascular
Endu-rance Test
90- degree
push up
Strength
Curl Ups
Sit and Reach

Flexibili-ty
Zipper Test
6
What is it?
1. BODY COMPOSITION- is the body’s relative amount of fat to fat- free mass.
A. Body Mass Index (BMI)
Formula: Weight ( in kilograms)
Height (in meters) ²
Given: Example: BMI= 30

Weight – 30kg (1.2)²
Height- 1.2 = 30
1.44
= 20.83 normal
A .1 Weight- is the heaviness or lightness of a person

Equipment: Weighing scale
Procedure:
For the test taker:
a. Wear light clothing.
b. On bare feet, stand erect and still while evenly
distributing your weight on the center of the scale.
For you as the partner:
a. Before you start weighing, adjust the scale
to zero point.
b. Record the score in kilograms.
Scoring – record body mass to the nearest 0.5 kilograms
A.2 Height – the distance between the floor to the top of the head when
a person is in standing position.
Equipment:
a. an even and firm floor and flat wall
b. L – square/ or any flat material to see the level
c. tape measure laid flat on a concrete wall with the zero
point starting at the floor.
Procedure:
For the test taker:
a. Stand erect on bare feet with heels, buttocks, and
shoulders pressed against the wall with the
tape measure.
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.
7
Scoring – record standing height * 1 meter = 100 centimeters
CLASSIFICATION
BELOW 18.5 Underweight
18.5- 24.9 Normal
25- 29.9 Overweight
30.0 and Above Obese
Source: https://www.slideshare.net/lecressini13/pe-q1lmcamera-ready
2. 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 the test taker:
a. Wear light clothing before having your waist circumference taken.
b.On bare waist, stand erect and wrap the tape measure around
your waist.
Record the score in centimeters.
Standard Waist Circumference
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
3. CARDIOVASCULAR ENDURANCE is the ability of the heart, lungs, and blood

vessels to deliver oxygen to working muscles and tissues, as well as the ability
of those muscles and tissues to utilize the oxygen. Endurance may also refer
to the ability of the muscle to do repeated work without fatigue.
3–Minute Step Test
1st figure 2nd figure 3rd figure 4th figure 5th figure
8
Purpose: measures your aerobic (Cardiovascular) fitness level based on how
quickly your heart rate returns to normal after exercise.
Equipment:
• Step with a height of 12 inches
• Stopwatch/clock
Procedure:
For the test taker:
a. Position in front of the step.
b. At the signal “Go,” step up and down 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. Locate your pulse. (The first beat is zero.)
In locating your pulse, you can either use of radial or carotid pulse. Radial
pulse is felt on the wrist, just under the thumb while carotid pulse is felt under
the angle of the jaw.
Radial Pulse Carotid Pulse
Steps: Steps:
1. Place the index and middle fingers 1. Place the index and middle fingers
at the base of the thumb, and slide on the muscle beside the windpipe.
down about 2 cm in the groove in 2. Look at a clock or watch. Begin
the wrist, pressing lightly. counting when the secondhand is
2. Look at a clock or watch. Begin on 12, 3, 6, or 9 for you to
counting when the secondhand is remember your starting point.
on 12, 3, 6, or 9 for you to 3. Feel the pulsation and count the
remember your starting point. pulse for 10 seconds and multiply it
3. Feel the pulsation and count the by 6.
pulse for 10 seconds and multiply
it by 6.
Source: https://medlineplus.gov/ency/imagepages/19395.htm and
https://medlineplus.gov/ency/imagepages/19395.htm
9
a. As the performer 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 / her pulse for 10 seconds and
multiply it by 6.
Scoring – record the 60-second heart rate for the activity
Ratings for Men, Based on Age
Age Range 18-25 26-35 36-45 46-55 56-65 65+
Excellent 50-76 51-76 49-76 56-82 60-77 59-81
Good 79-84 79-85 80-88 87-93 86-94 87-92
Above Average 88-93 88-94 92-88 95-101 97-100 94-102
Average 95-100 96-102 100-105 103-111 103-109 104-110
Below Average 102-107 104-110 108-113 113-119 111-117 114-118
Poor 111-119 114-121 116-124 121-126 119-128 121-126
Very Poor 124-157 126-161 130-163 131-159 131-154 130-15

Source: https://www.sparkpeople.com/resource/fitness_articles.asp?id=1115
Ratings for Women, Based on Age
Age Range 18-25 26-35 36-45 46-55 56-65 65+
Excellent 52-81 58-80 51-84 63-91 60-92 70-92

Good 85-93 85-92 89-96 95-101 97-103 96-101
Above
96-102 95-101 100-104 104-110 106-111 104-111
Average
Average 104-110 104-110 107-112 113-118 113-118 116-121
Below
113-120 113-119 115-120 120-124 119-127 123-126
Average
Poor 122-131 122-129 124-132 126-132 129-135 128-133
Very Poor 135-169 134-171 137-169 137-171 141-174 135-155
Source: https://www.sparkpeople.com/resource/fitness_articles.asp?id=1115
10
4. STRENGTH–It refers to the muscle’s ability to generate force against physical
objects. In the fitness world, this typically refers to how much weight you can lift
for different strength training exercises.
4.1 Ninety (90) Degree Push-up

Purpose: to measure strength of upper extremities
Equipment: exercise mat or any clean mat
Procedure:
For the test taker:
a. Lie face down on the mat 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. (As
shown in the 1st figure below).Lower the arms until there is a 90-degree angle
at the elbows (upper arms are parallel to the floor). (As shown in the 2nd figure
below).
1st figure 2nd figure

For Girls: With knees touching the mat, straighten the arms, keeping the back
straight. Lower the arms until there is a 90-degree angle at the elbows (upper
arms are parallel to the floor).
Figure
1st figure 2nd figure
b. Perform as many repetitions as possible.

11
a. As your family member assumes the push-up position, start counting
as he/she lowers his / her body on the ground until s/he reaches a
90-degree angle at the elbow.
b. Make sure that the performer executes 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
Push Up Norms for Age and Gender

Table1- Women
Rating/Age 15-19 20-29 30-39 40-49 50-59 60-69
Excellent >30 30+ 27+ 24+ 21+ 17+
Good 25-32 21-29 20-26 15-23 11-20 12-16
Average/Fair 18-24 15-20 13-19 11-14 7-10 5-11
Low 12—17 10-14 8-12 5-10 2-6 2-4
Poor <11 <9 <7 <4 <1 <1
Source https://kinesiologists.ca/wp/pt-store/free-resources/assessment-push-ups/
Table2- Men
Rating/Age 15-19 20-29 30-39 40-49 50-59 60-69
Excellent 39 35+ 30+ 25+ 21+ 18+
Good 29-38 29-35 22-29 17-24 13-20 11-17
Average/Fair 23-28 22-28 17-21 13-16 10-12 8-10
Low 18-22 17-21 12-16 10-12 7-9 5-7
Poor ,17 <16 <11 <9 <6 <4
Sourcehttps://kinesiologists.ca/wp/pt-store/free-resources/assessment-push-ups/
4.2 Curl-ups
Purpose: to measure strength of abdominal muscles.
Equipment: exercise mat or any clean mat
Procedure:
For the test taker:
12
a. Lie on your back with the knees flexed and feet 12 inches from the
buttocks.
b. The feet should not be held or rested against an object.
c. Complete a slow, controlled curl-up, sliding fingertips along the floor
until they touch the second tapeline or above their knees
d. The curl-up should be performed at a rate of one every three seconds
or 20 curl-ups per minute (2 seconds going up and 1 second going
down).
e. Do not stop or rest while at the bottom position. Perform as many
curl-ups as possible without stopping

a. One curl-up is counted each time the performer’s shoulder blade touches
the floor.
b. Make sure that the performer executes 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.
1st figure 2nd figure 3rd figure
Scoring – record the number of curl-ups made
The following table, adapted from McArdle et al. 2000)

MALE FEMALE
Classification <35 35-45 >45 Classification <35 35-45 >45
Excellent 60 50 40 Excellent 50 40 30
Good 45 40 25 Good 40 25 15
Fair 30 25 15 Fair 25 15 10
Poor 15 10 5 Poor 10 6 4
Source: https://www.brianmac.co.uk/curluptst.htm
5. FLEXIBILITY- refers to the ability of the joints to move through a full range of
motion.
13
5.1 Sit and Reach is a test of flexibility for the lower extremities particularly the
hamstring.
Purpose: to reach forward as far as possible without bending the hamstring
Equipment: tape measure
Procedure:
a. Remove your shoes and sit on a flat surface, legs extended in front of
the body, toes pointing up and feet slightly apart, with the soles of the
feet against the base of the step (if there is no step, just any flat surface
will do).
b. Place the ruler on the ground between your legs or on the top of the step.
Place one hand on top of the other, then reach slowly forward.
c. At the point of your greatest reach, hold for a couple of seconds, and
measure how far you have reached.
Sit and Reach Figure

a. Hold the knees down flush with the ground.
b. Mark or take note of the best score, take a measure in cm or inches
beyond the base of his/her foot, or if she/he did not reach his/her
toes, measure how far before the feet he/she were (a negative
measurement score).
c. Compare the results to the table below. Remember, these scores are
based on doing the tests as described, and may not be accurate if
the test is modified at all. Don't worry too much about how you rate -
just try and improve your own score.
Sit and Reach Norms by Gender

Men Women
Cm inches cm inches
Super > +27 > +10.5 > +30 > +11.5
Excellent +17 to +27 +6.5 to +10.5 +21 to +30 +8.0 to +11.5
Good +6 to +16 +2.5 to +6.0 +11 to +20 +4.5 to +7.5
14
Average 0 to +5 0 to +2.0 +1 to +10 +0.5 to +4.0
Fair -8 to -1 -3.0 to -0.5 -7 to 0 2.5 to 0
Poor -20 to -9 -7.5 to -3.5 -15 to -8 -6.0 to -3.0
Very Poor < -20 -8.0 < -15 < -6.0
Source:https://www.topendsports.com/testing/tests/home-sit-and reach.htm
#:~:text=Place%20the%20ruler%20on%20the,how%20far%20you%20have%20reached.
5.2 Zipper Test is 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 the test taker:
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
to pull a zipper or scratch between the shoulder blades.
e. To test the left shoulder, repeat steps a to d with the left hand over the
left shoulder
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 using the following standard.
Scoring – record zipper test to the nearest 0.1 centimeter
15
Zipper Test Norms
0 did not touch fingers
1 touched only tip of fingers
2 fingers overlapped by 1 to 2 cm
5 fingers overlapped by 8 cm or more
What’s More?
ACTIVITY 1:FAMILY IS LOVE
Instruction: You are to classify the physical fitness level of your family members by
comparing the test result to the standard norms of each activity and write it on the
card. Example is provided for you.
FITNESS RECORD CARD OF THE FAMILY
Waist Risk
Weight
Level of Having
Member Status
Cardiovascular Cardiovascular
s of the Age based Strength Flexibility
Disease (Based Endurance
family on the
on Waist
BMI
Circumference
Father 40 Obese High Poor Poor Poor
Mother
Sister A
Sister B
Brother
A
Brother
B
16
ACTIVITY 2: DEFINITION
Identify what is being asked in the item.
_________________1. This test assesses your fitness level based on how quickly
your heart rate recovers after exercise. The fitter you are, the
quicker your heart rate will return to normal after exercise.
_________________2. It measures abdominal strength and endurance, which is

important in back support and core stability.
_________________3. This is the ratio of body fat to lean body fat.
_________________4. This refers to the maximum amount of force a muscle can

exert against an opposing force.
_________________5. It measures the flexibility of the lower back and hamstrings.
ACTIVITY 3: COMPUTE ME
Johnny is 35 years old, weighing 52 kilograms and having a height of 1.4 meter. Is
Johnny obese or not? To check if Johnny is obese, compute his Body Mass Index.
Show your complete solution and formula inside the box.
What I Have Learned?

Instruction:Fill in the blanks the correct answer to complete the paragraph related to
Health Related Fitness .
(1)___________ refers to the ability of your body systems to work together

efficiently to allow you to be healthy and perform activities of daily living. Being
efficient means doing daily activities with the least effort possible.
17
A( 2) ____ person is able to perform schoolwork, meet home responsibilities,
and still have enough energy to enjoy sport and other leisure activities. A fit person
can respond effectively to normal life situations, such as raking leaves at home,
stocking shelves at a part-time job, and marching in the band at school. A fit person
can also respond to emergency situations - for example, by running to get help or
aiding a friend in distress.
Physical fitness is made up of 11 parts - 6 of them health related and 5 skill
related. All of the parts are important to good performance in physical activity,
including sports. But the 6 are referred to as contributing to health-related physical
fitness because scientists in kinesiology have shown that they can reduce your risk
of chronic disease and promote good health and wellness. These parts or
components of Health Related Fitness
are (3)_______________, (4)_________________, (5)________________,
(6)__________________, (7)______________________. They also help you
function effectively in daily activities.
What I Can Do?
A. Reflect on the result of the physical fitness of your family members.
As a learner and a loving member of the family, how would you help your family
members improved their scores or improved their level of fitness? Make
connections with your prior knowledge and your own experiences.
As a learner and a loving member of the family, I changed my attitude

about_______________________________________________________
_______________________________________________________________
_______________________________________________________________
_______________________________________________________________
___.
I become more aware of

_______________________________________________________________
_______________________________________________________________
_______________________________________________________________
_______________________________________________________________
___.
I was surprised about

_______________________________________________________________
18
_______________________________________________________________
_______________________________________________________________
_______________________________________________________________
___.
I felt
_______________________________________________________________
_______________________________________________________________
_______________________________________________________________
_______________________________________________________________
___.
I will help my family members improved their scores or improved their level of
fitness by________________________________________________________
_______________________________________________________________
_______________________________________________________________
_______________________________________________________________
_______________________________________________________________
___.
B. What advice would you give to your love ones?

_______________________________________________________________
_______________________________________________________________
_______________________________________________________________
_______________________________________________________________
_____________________________________________________________.
Post Assessment
Multiple Choice: Encircle the best answer that corresponds to the item. One point
for each correct answer.
1. Which of the following is NOT a benefit of health related fitness?

A. Increases natural defense against illnesses such as cold and flu.
B. Improves self- esteem by relieving depression
C. Maximizes physical and cognitive problems associated with aging.
D. D. Reduces risk of cancer.
2. In getting your (BMI), which of the following is done first?

A. Compute your BMI using a specific formula.
B. Do warm up
C. Measure your height and weight.
D. Using a specific chart, identify your weight classification.
19
3. When do you get your pulse rate in executing the 3-minute step test?
A. Immediately after the exercise.
B. Immediately after eating.
C. During the 3-minute step test.
D. 1 minute just after the exercise.
4. Which of the following activities would you do to raise your heart rate?
A. Bicycling
B. Drinking Water
C. Eating
D. Encoding documents
5. Which of the following is one of the 5 components of Physical Fitness?

A. Agility
B. Flexibility
C. Weight
D. Coordination
6. Why is it important to warm up before engaging to strenuous physical

activities?
A. to help prevent injury
B. to familiarize with the activity
C. for our body to sweat
D. to socialize before the exercise
7. Sit up is an example of what component of fitness?

A. Flexibility
B. Cardiovascular Endurance
C. Health
8. Flexibility is described as the ____________________.

A. Ability to exert force
B. Ability to work the muscle over a period of time
C. Ability to move in a full range of motion
D. The ability to bend and touch the toes.
9. Health Related Fitness is made up of five main components. Which of the

following are its components?
A. Crab walking, Byrpees, Walking lunges and conditioning exercises
B. Cardio respiratory, Muscular strength, Muscular endurance, Body
composition and Flexibility
C. Agility, Balance, Power and Reaction Time
D. Frequency, Intensity, Time and Type
20
10. This is the body’s ability to meet daily demands.
A. Fit
B. Physical Fitness
C. Health
D. Emotional Health
11. Muscular strength refers to the muscle’s ability to generate force against
physical objects. Which of the following activities/ exercises minimally improves
muscular strength?
A. Lifting weights
B. Digging and Shoveling
C. Climbing stair
D. Walking
12. Cardiovascular endurance is the ability of the heart, lungs and blood vessels
to deliver oxygen to your body tissues. Which of the following activities helps
improve cardiovascular endurance?
A. Arms Circling
B. Walking
C. Power Walking
D. D. Arms Stretching
13. Plank, push-ups, sit-ups are some of the activities to improve ___________.
A. Cardiovascular Endurance
B. Flexibility
C. Muscular Strength
D. Body Mass Index
14. 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. The following activities
help to improve individuals’ flexibility, which of the following is NOT?
A. Single Leg Hamstring Stretching C. Sit Ups
B. Toe Touching D. Arms Circling
15. Amboy is carrying sacks of chayote from the farm going to the loading station
every morning. With this kind of activity, which of the following health related
fitness components Si Ka is excellent at?
A. Agility
B. Flexibility
C. Cardiovascular Endurance
21
Additional Activity
Completing the Chart:
Let’s see how you have mastered the topic about health related fitness components.
Complete the chart below by filling out the best health related fitness used/ involved in
the activity per item. One point for every correct item.
HEALTH RELATED FITNESS

ACTIVITIES
USED/INVOLVE
1. Hammering
2.Digging
3. Sweeping
4.Running
5.Boxing
6.Swimming
7.Cycling
8.Lifting sacks of chayote
9.Squatting
10.Jumping jacks
11.Push –Ups
12.Lunging
13.Bending
14.Stretching
15.Scrubbing the floor
22
ANSWER KEY
What’s New
What I Have Learned
1. Physical Fitness
2. 2.Physically fit
3. Body Composition
4. Cardiovascular Endurance
5. Flexibility
6. Muscular Strength
7. Muscular Endurance
Additional Activity
1. Muscular Strength &Endurance Activity 2
2. Muscular Strength &Endurance 1. Cardiovascular Endurance
3. Flexibility 2. Muscular Endurance
4. Cardiovascular Endurance 3. Body Composition
5. Cardiovascular Endurance 4. Muscular Strength
6. Cardiovascular Endurance 5. Sit and Reach
8. Muscular Strength
9. Muscular Endurance
10. Cardiovascular Endurance What’s More
11. Muscular Strength &Endurance Activity 1: Family is Love
12. Flexibility Answers will be classified
13. Flexibility based on the standard norms
14. Flexibility of each activity.
What I Know
Post Assessment
1. C
1. C
2. C
2. C
3. A
3. A
4. A
4. A
5. B
5. B
6. A
6. A
7. D
7. D
8. C
8. C
9. B
9. B
10. B
10. B
11. D
11. D
12. C
12. C
13. C
13. C
14. C
14. C
15. D
15. D
23
REFERENCES
Lacia,Gerardo C., Hernandez,Ma.Karina Melody Z.,Libiran, Pinky O., Solis,
Ronald V., Cabanata, Chrismarilene R., Limos, Adelina P.,Romano,
Corazon M., The 21st Century MAPEH in ACTION.Philippines,2018.
“Fun physical activity ideas for the whole family.” Health Advocate Wellness Blog
Accessed July 23, 2020
https://www.pinterest.ph/pin/48906345932073930/?autologin=true
Corbin, Charles; Le Masurier,Guy “ Fitness For Life Edition with web Resource-
Cloth” accessed July 24, 2020 https://us.humankinetics.com/blogs/excerpt/what-is-
physical-fitness
Anderson, Jason “The 3-Minute Step Test” Accessed July 24, 2020
https://www.sparkpeople.com/resource/fitness_articles.asp?id=1115
Medlineplus Trusted Health Information for You. “Radial Pulse”. Accessed July 25
2020 from https://medlineplus.gov/ency/imagepages/19395.htm
Medlineplus Trusted Health Information for You. “Carotid Pulse”. Accessed July 25
2020 from https://medlineplus.gov/ency/imagepages/19395.htm
Protocol – Push-ups “Push-Up Muscular Endurance Assessment”

accessed 27, 2020 from https://kinesiologists.ca/wp/pt-store/free-
resources/assessment-push-ups/
Grade 8 Learning Materials.”Health Related Fitness” accessed July 27, 2020

from https://www.slideshare.net/lecressini13/pe-q1lmcamera-ready
Physical Fitness. Accessed July 27,

2020.https://reviewgamezone.com/mc/candidate/test/?test_id=16477&title=Lesson%
201%20Physical%20Fitness
Health Related Components of Physical Fitness. Accessed July 2020

from https://quizizz.com/admin/quiz/59ef6798ea34a51200065d99/health-related-
components-of-physical-fitness
Physical Education. “Test Descriptions” accessed July 27, 2020

from https://www.ncps-k12.org/Page/1189
Sit & Reach Flexibility at Home. Access July 28, 2020

from https://www.topendsports.com/testing/tests/home-sit-and-reach.htm
For Homeshool Moms Only. July 2020. Accessed

from http://forhomeschoolmomsonly.com/tag/golf/
24
For Inquiries or feedback, please write or call:
Department of Education- Schools Division of CAR
(Office Address, Wangal, LTB)
Telefax No.: (074) 422 -4074
Email Address:car@deped.gov.ph

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8

Health Related Fitness

Department of Education • Cordillera Administrative Region

PANGALAN: _____________________________ ISKOR: ____________________

Section 9 of Presidential Decree No. 49 provides:

This module is a project of the Curriculum Implementation Division particularly

This Learning Material is a property of the Department of Education- CID,

Date of Development July 2020

Learning Resource Management Section Staff

JULIET C. SANNAD, EdD

SORAYA T. FACULO, PhD

MARIE CAROLYN B. VERANO, CESO V

Department of Education • Cordillera Administrative Region

Most Essential Learning Competency:

Specific Learning Objectives:

1. Which of the following is NOT a benefit of health-related fitness?

1. Follow the procedures in each physical test.

FITNESS RECORD CARD OF Sister Sister Brother Brother

Sit and Reach

Given: Example: BMI= 30

A .1 Weight- is the heaviness or lightness of a person

2. WAIST CIRCUMFERENCE- is a good predictor of visceral fat which contributes

3. CARDIOVASCULAR ENDURANCE is the ability of the heart, lungs, and blood

Radial Pulse Carotid Pulse

Ratings for Men, Based on Age

Age Range 18-25 26-35 36-45 46-55 56-65 65+

Excellent 50-76 51-76 49-76 56-82 60-77 59-81

Good 79-84 79-85 80-88 87-93 86-94 87-92

Above Average 88-93 88-94 92-88 95-101 97-100 94-102

Average 95-100 96-102 100-105 103-111 103-109 104-110

Below Average 102-107 104-110 108-113 113-119 111-117 114-118

Poor 111-119 114-121 116-124 121-126 119-128 121-126

Very Poor 124-157 126-161 130-163 131-159 131-154 130-15

Ratings for Women, Based on Age

Age Range 18-25 26-35 36-45 46-55 56-65 65+

Excellent 52-81 58-80 51-84 63-91 60-92 70-92

4.1 Ninety (90) Degree Push-up

1st figure 2nd figure

1st figure 2nd figure

b. Perform as many repetitions as possible.

Push Up Norms for Age and Gender

Rating/Age 15-19 20-29 30-39 40-49 50-59 60-69

Excellent >30 30+ 27+ 24+ 21+ 17+

Good 25-32 21-29 20-26 15-23 11-20 12-16

Average/Fair 18-24 15-20 13-19 11-14 7-10 5-11

Low 12—17 10-14 8-12 5-10 2-6 2-4

Poor <11 <9 <7 <4 <1 <1

For you as the partner:

1st figure 2nd figure 3rd figure

Scoring – record the number of curl-ups made

The following table, adapted from McArdle et al. 2000)

Sit and Reach Figure

For you as the partner:

Sit and Reach Norms by Gender

FITNESS RECORD CARD OF THE FAMILY

_________________2. It measures abdominal strength and endurance, which is

_________________3. This is the ratio of body fat to lean body fat.

_________________4. This refers to the maximum amount of force a muscle can

_________________5. It measures the flexibility of the lower back and hamstrings.

What I Have Learned?

(1)___________ refers to the ability of your body systems to work together

What I Can Do?

A. Reflect on the result of the physical fitness of your family members.

As a learner and a loving member of the family, I changed my attitude

PANGALAN: _________ ISKOR: