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7 Mapeh: Music - Arts Physical Education - Health
7 Mapeh: Music - Arts Physical Education - Health
7 Mapeh: Music - Arts Physical Education - Health
MAPEH
MUSIC • ARTS
PHYSICAL EDUCATION • HEALTH
Republic Act 8293, Section 176 states that: No copyright shall subsist in any work of
the Government of the Philippines. However, prior approval of the government agency or office
wherein the work is created shall be necessary for exploitation of such work for profit. Such agency or
office may, among other things, impose as a condition the payment of royalties.
Borrowed materials (i.e., songs, stories, poems, pictures, photos, brand names, trademarks,
etc.) included in this module are owned by their respective copyright holders. Every effort has been
exerted to locate and seek permission to use these materials from their respective copyright
owners. The publisher and authors do not represent nor claim ownership over them.
What I Need to Know This will give you an idea of the skills or
competencies you are expected to learn in the
module.
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What is It This section provides a brief discussion of
the lesson. This aims to help you discover and
understand new concepts and skills.
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The following are some reminders in using this module:
1. Use the module with care. Do not put unnecessary mark/s on any part of the module. Use
your MAPEH activity notebook in answering the activities. Write each activity
number and its title.
2. Don’t forget to answer What I Know before moving on to the other activities included in the
module.
3. Read the directions 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 through with it.
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
deep understanding of the relevant competencies. You can do it!
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TABLE OF CONTENTS
Are you physically fit? How do you know if you’re fit or not? Throughout this
module you can learn the value and importance of fitness.
Fitness has a vital role in order to function effectively. Nowadays, people are
becoming conscious about their health. They consider physical fitness as part of their
daily routine to help them accomplish their goals.
In this module, you should be able to set goals based on your assessment results.
In going through the module, you have to read carefully. Perform the activities as
instructed. Answer the entire tests and exercises. Lastly, have fun!
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What I Know
The result of the pre- test will check your present learning and understanding of the
health and skill-related physical fitness tests.
I. CLASSIFICATION
Directions: Classify the physical fitness tests found in the box either health-related
or skill-related.
13. Sitting height and weight are the components needed to get your body mass index.
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14. Hexagonal agility test determines your quickness, leg power and speed.
15. 40- meter sprint assessment measures your power.
What’s In
Directions: Read the statements on the different physical fitness components. Mark ( √ ) on
the statements that are correct and mark ( x ) if not.
1. Strength is the ability of the muscle to exert effort in a brief duration.
2. Cardiovascular endurance is the ability of the lungs, heart and blood vessels to
deliver adequate amount of oxygen to the cells.
3. The ability to perform a task in the shortest possible time is called Speed.
4. The integration of hand and/or foot movements with senses is called
Coordination.
5. Reaction- time refers to the amount of time it takes to respond to a stimulus.
6. Muscular endurance defined as the maximum pull or push that can be exerted one
time by a muscle group.
7. Balance means to stay in equilibrium in relation to changes in body position.
8. The ability of the muscles and joints to go through a full range of motion is called
Flexibility.
9. Agility refers to a quick shift or change of direction from one point to another.
10. BMI (Body Mass Index) refers to the proportion of lean body mass to fat body
mass.
Let’s see how you scored. Count the number of check marks.
Excellent 8-10
Good 5-7
Fair 2-4
Needs Improvement 0-1
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What’s New
Directions: Write FIT if the statement relates to the characteristics of a physically fit
individual, and UNFIT if the statement is the opposite.
1. Can perform daily activities without fatigue (getting tired easily).
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What is it?
READ TO UNDERSTAND
1. BMI or Body Mass Index evaluates a person in terms of height and weight. It also
serves as guide to consider if you are at risk of becoming obese.
Objective: To determine the total body mass. Equipment:
weighing scale, tape measure/ meter stick
Procedure:
a. Measure the body weight (kilogram) and height (meter)
b. Calculate the BMI using the formula below.
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2. Flexibility Assessment: Sit and Reach
Objective: To assess the lower back and hamstring
Equipment: meter stick, wall
Procedure:
a.) Sit on the floor with your back, shoulder and hand leaning against the wall. b.)
With the legs extended in front, knees are straightened and the heels are
one foot apart. Overlap your hands to reach. Record the farthest point.
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4. Muscular Endurance Assessment: Modified Curl-Up Test
Objective: To assess the endurance of the abdominal muscles
Equipment: mat, stopwatch
Procedure:
a.) Lay on the mat/floor with arms straight and hands extended, shoulders are relaxed,
palms down, finger straight with the knees bent and feet flat on the floor.
b.) Do the curl-up in a manner of extending the hands above the knees in 1 minute.
Count the number of ups until the time stops or the executer pauses/ relaxes
in a while.
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Lower your chest on the floor with your back straight then go back to the
starting position. Do this in 1 minute or until your desired strength.
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b.) Start performing the 3 -minute step test at a correct pace
within 3 minutes. After 3 minutes, stop doing the activity
and remain standing to count your pulse in
15 seconds. Then multiply it by 4. The result of this is
your recovery heart rate (the beats per minute after
the quick respond or recovery).
c.) Compute your maximum oxygen consumption or VO2
max in the 3-minute step test.
BOYS: VO2 max = 111.33 – (0.42 X recovery heart rate) GIRLS:
VO2 max = 65.81- (0.1847 X recovery heart rate) EXAMPLE:
VO2 max = 111.33 – (0.42 X 140 bpm) = 52.53
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MALE
AGE POOR FAIR GOOD EXCELLENT
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b.) Place your index finger and thumb on the side of
the 50cm without contact. Hold the ruler vertically with 1
pointing downward.
c.) Your partner will drop the ruler without your knowledge and
you must catch it with your finger and thumb.
d.) Record the level at the point where his/her index finger lies.
RATING SCORE
EXCELLENT ˃35
GOOD 30-35
AVERAGE 20-29
FAIR 15-19
POOR ˂15
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d.) Do it with the other leg.
RATING SCORE
EXCELLENT ˃50 sec
GOOD 40-50 sec
AVERAGE 25-39 sec
FAIR 10-24 sec
POOR ˂10 sec
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PHYSICAL FITNESS ASSESSMENT CARD
NAME:
B. FLEXIBILITY
C. STRENGTH
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PHYSICAL FITNESS ASSESSMENT CARD
NAME:
A. SPEED: 40 METER
SPRINT
Time Classification
DISTANCE
1st Trial 2nd Trial
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i What’s More
Directions: Find out your physical capabilities through performing physical fitness
assessment properly. Record the results of your assessment in your
assessment card.
NOTE:
Before you start doing your physical fitness assessments execute warm-up exercise (a preparatio
After performing your physical fitness assessments,
cool down (reduces the stress from heavy physical activity)
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Examples of Warm-up and Cool Down Exercises:
Upper Neck or Trap Stretch
Hold your head with one hand, then slightly
pull your head toward your shoulder in
30 seconds. Repeat with the other side.
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Activity 4: DID YOU MEET THE TARGET?
Directions: Complete the table below.
Here’s how you will know whether you passed or failed in your physical fitness
tests. Get your assessment card. Beside your score in each test, write AT (Above Target) if
your score is the same or higher than the given target. Write BT (Below Target) if your
score is lower than the given target.
NAME: AGE:
BMI: CLASSIFICATION:
PHYSICAL FITNESS TESTS RESULT AT/ BT
1. Sit and Reach
2. Zipper Test
3. Curl- Up
4. Push-Up
5. 3-Minute Step Test
6. 40-Meter Sprint
7. Hexagonal Agility Test
8. Stick Drop Test
9. Paper Juggling
10. Stork Balance Stand Test
11. Standing Long Jump
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What I Have Learned
What I Can Do
After identifying your AT (Above Target) and BT (Below Target) results, it is time
for you to improve your fitness.
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STRENGTH WEAKNESS OPPORTUNITY THREAT
Above Target Below Target
(AT) (BT)
Curl-up Push-up Do simple weight I am too lazy doing
lifting activity to household chores as
develop my one way of
muscles (arm exercising.
strength)
Activity 7: REFLECTION
Directions: Copy and write your reflection in the diagram below.
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Assessment
Now, that you are finished accomplishing the module, let us check what you have
learned.
Directions: Read the questions below and write the letter of your answer.
1. It is the ability of the body to function effectively and efficiently without excessive
fatigue.
A. Exercise B. Health-Related C. Physical Fitness D. Skill-Related
2. Body Mass Index determines the total body mass through height and
.
A. arm span B. fitness C. sitting height D. weight
3. It is one of the health-related physical fitness assessments that measures the lower
back and hamstring.
A. Push-up B. Sit and Reach C. Zipper Test D.40-Meter Sprint
4. Which of the following physical fitness tests assesses the endurance of the
abdominal muscles?
A. Curl-up B. Push-up C. Sit and Reach D. Zipper Test
5. Below are the health- related physical fitness assessments except one.
A. Curl-up C. Push-up
B. Hexagonal Agility Test D. Sit and Reach
6. What skill-related physical fitness assessment measures your acceleration and speed?
A. 40-Meter Sprint C. Stick Drop Test
B. Paper Juggling D. Stork Stand test
7. A skill-related physical fitness assessment that determines the quickness and leg power is
.
A. 40-Meter Sprint C. Hexagonal Agility Test
B. 3-Minute Step Test D. Push- up
8. Below are the skill-related physical fitness assessments except .
A. Standing Long Jump C. Stork Balance Stand Test
B. Stick Drop Test D. Zipper Test
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9. Which is NOT a health-related physical fitness component?
A. Endurance C. Strength
B. Flexibility D. Reaction time
10. Which of the following is NOT a skill-related physical fitness component?
A. Agility C. Body Composition
B. Balance D. Coordination
11. An individual is considered physically fit when he /she can perform his/her daily tasks
without excessive fatigue.
12. Keith’s BMI is 25.98. His height is 1.65m and weighs 68kg.
13. BMI is a guide to consider if you are at risk of becoming obese and determines your
total body fat compared to lean mass.
14. Jay has a 140 bpm after taking his 3-minute step test. It shows that his maximum oxygen
consumption which is 52.53 made him superior.
15. Stork stand test measures your balance with one foot.
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Additional Activities
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Activity 9: PICTURE COLLAGE
Directions:
1. Collect or draw five (5) pictures or illustrations found in the newspapers or
magazines of people participating in different fitness activities.
2. Categorize whether the picture or drawing is health-related or skill-
related component.
3. Paste the pictures in your MAPEH activity notebook.
4. Below each category, write three sentences describing the collage.
5. Design your output.
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Answer Key
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REFERENCES:
Books:
Lagyap, Cloyd M., et al, Physical Education and Health- Grade 7 Learner’s Material,
First Edition, 2017
Lacia, Gerardo C., et al, The 21st Century MAPEH in Action 7, Manila: Rex Book
Store,
Revised Edition 2012
Deveraturda, Encarnita D., et al, Physical Education and Health 1st Year, UbD 2010
Bushman, Barbara, Complete Guide to Fitness and Health, Human
Kinesthetic, Illinios: 2011
Ayers, Susan F., Physical Education for Lifelong Fitness, Human Kinetics,
United States: Third Edition, 2005
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