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Physical Education
Quarter 3 – Module 1:
Benefits of Health-Related
Fitness
Physical Education – Grade 8
Quarter 3 – Module 1: Benefits of Health-Related Fitness
First Edition, 2020

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ownership over them.

Published by the Department of Education

Regional Director: Allan G. Farnazo
Assistant Regional Director: Maria Ines C. Asuncion

Development Team of the Module

Writers: Lindsay C. Cayog
Reviewers: Eden R. Baruiz, Jeneve P. Nieves, Ana Lorma A. Dahiroc
Illustrator: Lindsay C. Cayog
Template Developer: Neil Edward D. Diaz
Management Team:
Allan G. Farnazo Reynaldo M. Guillena
Mary Jeanne B. Aldeguer Alma C. Cifra
Analiza C. Almazan Aris B. Juanillo
Jeselyn B. Dela Cuesta Elsie E. Gagabe

Printed in the Philippines by _________________________________

Department of Education – Davao City Division, Region XI
Office Address: Elpidio Quirino Ave., Poblacion District, Davao City, 8000 Davao del Sur

Telefax: (082) 224-3274, (082) 222-1672

E-mail Address: davao.city@deped.gov.ph

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Physical Education
Quarter 3 – Module 1:
Benefits of Health-Related
Fitness
Introductory Message
For the facilitator:
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 at home.
Furthermore, you are expected to encourage and assist the learners as
they do the tasks included in the module.

For the learner:

As a learner, you must learn to become responsible for your own
learning. Take time to read, understand, and perform the different
activities in the module.
As you go through the different activities of this module be
reminded of the following:
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 Let Us Try before moving on to the other
activities.
3. Read the instructions 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
done.
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 a deep understanding of
the relevant competencies. You can do it!

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 Let Us Learn!

Before we start, I would like to know how far you know about the
health-related component of physical fitness. Specifically, it seeks to achieve
the learning competency Undertakes physical activity and physical fitness
assessments. (PE8PF-IIIa-h-23)

And we will focus our learning objectives on the following:

1. know the benefits of health-related fitness components.

2. perform physical fitness tests for health-related fitness.

Are you ready? Now, let us start learning about this module. See you

and good luck!

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 Let Us Try!

“Break it down”
Direction: Classify the words inside the box according to the benefits of
each health-related fitness component. Write your answers on a 1 whole
sheet of paper.

- Improves Posture - Protection against injury

- Decreases risk of injury - Increases oxygen supply
- Ideal body type prevents joint - Certain amount of fat is needed
by the body problems and diabetes to function well
- Improves heart-lung function - Strengthens immunity

BODY COMPOSITION FLEXIBILITY

CARDIOVASCULAR MUSCULAR STRENGTH

FITNESS & ENDURANCE

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 Guide Questions:

1. How did you classify the words inside the box?

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2. How are those words mean to you?

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 Let Us Study

Benefits of Health-Related Fitness

Cardiovascular Fitness

 Improves heart-lung function

 Increases oxygen supply

Cardiovascular Fitness is the most basic fitness component that you

should achieve during your fitness journey. All the other components of
fitness (whether health-related or skill-related) are dependent on this
component. Without a strong set of the cardiovascular system, it would be
hard for you to sustain and prolong a lot of physical effort.

Having a strong set of heart and lungs gives you a more efficient body
that can help you withstand the stresses of physical effort. Without
cardiorespiratory endurance, it would be hard for you to sustain your
movements at certain periods, and you’d always get easily tired and feel
weak.

Muscular Strength and Endurance

 Strengthens immunity
 Protection against injury

When you have fully developed muscular strength and endurance,

your body can produce movements easily. This allows you to perform the
necessary tasks you have daily, and it may also allow you to improve in
your sports performance or overall physical activity. When your muscles
are strong, they can be able to support your movements efficiently and
protect you from any accidents. Having a strong set of muscular strength
and endurance allows you to be more resilient to physical stressors that
are found within your environment.

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 Flexibility

 Improves Posture
 Decreases risk of injury

Unlike the other components of fitness, flexibility exercises can be

performed EVERY SINGLE DAY ranging from 20 minutes to 30 minutes.
Each stretch must ideally be held between 20 seconds to 30 seconds
focusing on different joints and muscle groups. Flexibility training does
not put too much bone and muscle stress on the body. It is also very ideal
in reducing anxiety and stress, therefore making sure that you perform it
every day can help you gain its many benefits.

Body Composition
 Ideal body type prevents joint problems and diabetes
 A certain amount of fat is needed by the body to function well

You need to improve on your body composition so that you will be able
to prevent yourself from having health-related diseases. Excess body fat,
especially in the abdominal area is at risk for heart disease, high or low
levels of insulin, high blood pressure, stroke, joint problems, diabetes, blood
vessel inflammation, gallbladder disease, cancer, and back pain. When you
accumulate excessive fat due to bad habits, like an inactive lifestyle and
poor food choices, or when you lack the necessary amount of fat percentage
within your body, these are other conditions that you might expose yourself
to: Overweight, Obesity and Underweight. The best way for you to start
improving in this component is for you to take your exact measurements.
Fixing a schedule at which times of the month or year, will enable you to
measure and gauge whether you are doing the right measures in
maintaining your body composition.

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In addition to improving quality of life, health-related fitness also:
 Increases muscle tone and strength.
 Decreases susceptibility to injuries and illness.
 Improves bone mineral density.
 Reduces risk of osteoporosis.
 Improves posture.
 Increases efficiency of the respiratory and circulatory systems.
 Decreases risk of cardiovascular disease and stroke.
 Improves blood pressure.
 Decreases risk of diabetes and some cancers.
 Improves self-esteem and self-confidence.
 Decreases body fat and improves metabolism.
 The increased energy level and academic achievement

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 Let Us Practice

“Step Up”

Direction: Find a partner (a family member or a friend), Wear your complete

P.E uniform, and do the following fitness test below for health-related fitness
components. Don’t forget to do a warm-up exercise before executing the test.

Harvard Step Test

Purpose – To measure Cardiovascular Endurance

Equipment – Step (45 cm), Stopwatch

Procedure:
For the Tester:
1. Stand in front of the step at least
one foot away with trunk erect and
eyes looking straight ahead.
2. At the signal “Go” step up and down
for 5 minutes in a rhythm of 30
step-ups per minute.
3. After five minutes, stand and relax.
Don’t talk.
4. Let your partner count your pulse
beat.

For the Partner:

1. As the tester assumes the position in
front of the step, signal, “Ready” and
“Go”, start the stopwatch for 5
minutes. Photo Credits: Lindsay Cayog
2. After the test count his/her pulse beat one minute after finishing the
test- Pulse1
3. Count his/her pulse beat two minutes after finishing the test-
Pulse2.
4. Count his/her pulse beat three minutes after finishing the test.
Pulse3

Scoring – Write down the number of seconds the test lasted. Then add
the pulse beat you count in resting periods 1, 2, and 3. Use these data to
fill out the formula below:
Fitness Index = (100 x 300) / 2 x the total of the pulse beat in the three
recovery periods)

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For example: (100x300) / ((90+80+70) x 2) = 62.5

Above Below
Gender Excellent Average Poor
Average Average
65.0-79.9 55.0-64.9 <55

80.0-
Male >90.0
90.0

61.0-75.9 50.0-60.9 <50

76.0-
Female >86.0
86.0

Write your test result below:

HARVARD STEP TEST

Gender Score Classification

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 Let Us Practice More

Zipper Test

Purpose – To test the flexibility of the shoulder girdle.

Equipment – Ruler

Procedure:
For the Tester:
a. Stand erect.
b. Raise your right arm, bend your elbow,
and reach down across your back as
far as possible, to test the right
shoulder; extend your left arm down
and behind your back, bend your elbow
up across your back, and try to
reach/cross your fingers over those of
your right hand as if to pull a zipper or
scratch between the shoulder blades.
c. To test the left shoulder, repeat
procedures a and b with the left hand
over the left shoulder.

Photo Credits: Lindsay Cayog

For the Partner:
a. Observe whether the fingers touched or overlapped each other, if not,
measure the gap between the middle fingers of both hands.
b. Record the distance in centimeters.

Scoring – record zipper test to the nearest 0.1 centimeters.

Score Standard Interpretation

5 Fingers overlapped by 6 cm. and Excellent

above
4 Fingers overlapped by 4 – 5.9 cm. Very Good

3 Fingers overlapped by 2 – 3.9 cm. Good

2 Fingers overlapped by 0.1 – 1.9 cm. Fair

1 Just touched the finger Needs Improvement

0 Gap of 0.1 or wider Poor

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Write your test result below:

Name & Section:

Score Interpretation

Let Us Remember

The Health-related fitness helps you ……

 Increases muscle tone and strength.

 Decreases susceptibility to injuries and illness.
 Improves bone mineral density.
 Reduces risk of osteoporosis.
 Improves posture.
 Increases efficiency of the respiratory and circulatory systems.
 Decreases risk of cardiovascular disease and stroke.
 Improves blood pressure.
 Decreases risk of diabetes and some cancers.
 Improves self-esteem and self-confidence.
 Decreases body fat and improves metabolism.
 The increased energy level and academic achievement

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 Let Us Assess

Direction: Encircle the letter of your answer.

1. This component of health-related fitness can help you improve your

heart and lung function.
a. Flexibility
b. Muscular Strength & Endurance
c. Cardiovascular Endurance
d. Body Composition

2. When you have a fully developed ______________, your body is able to

produce movements easily.
a. Flexibility
b. Muscular Strength & Endurance
c. Cardiovascular Endurance
d. Body Composition

3. Flexibility exercises can be performed every single day ranging from

how many minutes?
a. 5-10 minutes
b. 15-20 minutes
c. 10-15 minutes
d. 20-30 minutes

4. This component of health-related fitness can help you improve your

posture.
a. Flexibility
b. Muscular Strength & Endurance
c. Cardiovascular Endurance
d. Body Composition

5. The following can help you improve your health-related fitness except
one:
a. Reduces risk of osteoporosis
b. Increases body fat
c. Improves blood pressure
d. Improves bone mineral density

I- True or False: Write T if the statement is True and F if it is False.

1. Health-related fitness worsens body postures.

2. Health-related fitness helps you improve bone mineral density.
3. Health-related fitness decreases the risk of diabetes and some cancers.
4. Health-related fitness increases the risk of osteoporosis.
5. Health-related fitness decreases body fats.

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 Let Us Enhance

Complete the following sentences below by supplying them with the most
appropriate answers.

1. Health-Related Fitness is important because ______________________

2. Today I have learned that ________________________________________

Let Us Reflect

Today you have learned the Benefits of Health-Related Components of

Physical Fitness, hopefully, you will become equipped with broader applied
knowledge about activities that promote the prevention of different health-
related diseases as well as the improvement of your physical fitness.
Congratulations! You have accomplished this module and you did a great
job! I hope you enjoy answering this module and continue this enthusiasm
with the following modules. See you! God Bless

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Let Us Try Let Us Assess
Body Composition I-
-Ideal body type prevents joint problems
and diabetes 1. C
-Certain amount of fat is needed by the 2. B
body to 3. D
4. A
Flexibility 5. B
- Improves posture
II-
- Decreases risk of injury
1. F
Cardiovascular Fitness 2. T
- Improves heart and lung function 3. T
- Increases oxygen supply 4. F
5. T
Muscular Strength
-Strengthens immunity
-Protection against injury
Answer Key
 References

Robert Wood, "Categories of Fitness Testing." Topend Sports Website, 2008,

Retrieve from https://www.topendsports.com/testing/tests.htm, on June

20, 2020.

Laura Williams, MSEd, ASCM-CEP “The Health Related Components of

Fitness” Retrieve from https://www.verywellfit.com/the-components-of-

fitness-on June 16, 2020.

DepEd Order No. 034, s. 2019. Revised Physical Fitness Test Manual.

Retrieved from https://www.deped.gov.ph/2019/12/09/december-9-2019-

do-034-s-2019- revised- physical-fitness-test-manual/ on June 15,

2020.

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For inquiries or feedback, please write or call:

Department of Education – Region XI

F. Torres St., Davao City

Telefax: (082) 291-1665; (082) 221-6147

Email Address: lrms.regionxi@deped.gov.ph