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Hope - 1 Grade 11: Quarter 1 Week 6 Module 6
Hope - 1 Grade 11: Quarter 1 Week 6 Module 6
HOPE -1
GRADE 11
HEALTH AND SKILL RELATED FITNESS
Before starting the module, I want you to set aside other tasks that will
PARTS OF THE MODULE
disturb you while enjoying the lessons. Read the simple instructions
below to successfully enjoy the objectives of this kt. I have fun!
Expectations – These
1. Follow carefully allare
thewhat you will
contents andbe able to know
instructions after completing
indicated in
the lessons in the module.
every page of this module.
Pre-test
2. Write–on This
yourwill measurethe
notebook your prior knowledge
concepts about theand the concepts
lessons. Writing to
be mastered throughout the lesson.
enhances learning that is important to develop and keep in mind.
Looking
3. PerformBackall to
theyour Lesson
provided – Thisin
activities section will measure what
the module.
learnings and facilitator/
4. Let your skills did you understand
guardian assessfrom
yourthe previous
answers lesson.
using the
Briefanswer
Introduction
key card. – This section will give you an overview of the lesson.
Activities
5. Analyse– conceptually
This is a set oftheactivities
post-testyouand will perform
apply whatwith a partner.
you have
Remember
learned.– This section summarizes the concepts and applications of
the
6. lessons.
Enjoy studying!
Check your Understanding – It will verify how you learned from the
lesson.
Post-test – This will measure how much you have learned from the
entire module.
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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.
HOPE-1
LESSON 1: Health and Skill Related Fitness
EXPECTATIONS
This module will help you to:
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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.
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?
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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.
There are six skill-related fitness components. Skilled athletes typically excel
in all six areas.
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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.
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).
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2. Weight. Stand on a weighing scale free from any object for
weight accuracy. Record in kilograms (kg).
BMI = Weight in kg
Height in m2
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III. Hamstring and Hip Flexor Test
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.
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.
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V. Curl – 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.
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.
Measuring your fitness level is one way to find out your level of physical fitness.
Below are references for interpretation.
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II. Self –testing Activities for Skill-Related Fitness
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Sprints 30 Speed
Perform 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.
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 30 Power
Box 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.
11
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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.
REMEMBER
Cardiovascular endurance
is the ability of the heart, lungs, and blood vessels
to supply oxygen to your body tissues during
sustained physical activity. This allows the body to
endure physical movement for a period of time.
Also, efficient delivery of oxygen to its tissues will
take place giving the person a lower breathing rate
and the ability to perform the task longer.
Flexibility
is the ability to bend and move the joints through
the full range of motion.
Body
Composition is the percentages of fat, bone, water, and muscle in
a human body; it is often the ratio of lean tissue to
fat tissue in the body.
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Skill -related fitness components
Speed
the ability to travel in a shortest time possible
from Point A to Point B
Agility
ability to move in rapid direction without
changing it speed.
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CHECKING YOUR UNDERSTANDING
1. How do you find health and skill -related fitness and its components?
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2. Explain the importance of being physically fit, now that we are facing the pandemic?
POST TEST
1. Self – Assessment Card: Health – related fitness status. After the
physical fitness test, write the result below.
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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 C. Agility
B. Power D. Coordination
2. Which of the following best describes the ability to travel in a shortest time
possible.
A. Speed C. Agility
B. Power D. Coordination
3. Which of the following best describes the ability to change in directions
without changing its speed.
A. Speed C. Agility
B. Power D. Coordination
4. It is a jeepney driver who collects fare while driving has a good skill in .
A. Speed C. Agility
B. Power 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.
A. Cardiovascular Endurance C. Flexibility
B. Muscular strength D. BMI
8. 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
9. It measure the percentage of every parts of the body
A. Cardiovascular Endurance C. body composition
B. Muscular strength D. Balance
10. The ability of a person to maintain its equilibrium
A. Cardiovascular Endurance C. body composition
B. Muscular strength D. Balance
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References
WHO (World Health Organizations)
DepEd Learners Manual for HOPE 1
Physical Activity & Fitness @ study.com
Department of Health Advisories
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Acknowledgment
DEVELOPMENT TEAM OF THE MODULE
Management Team:
Malcolm S. Garma, Regional Director
Genia V. Santos, CLMD Chief
Dennis M. Mendoza, Regional EPS In Charge of LRMS
Maria Magdalena M. Lim, CESO V, Schools Division
Superintendent
Aida H. Rondilla, CID Chief
Lucky S. Carpio, EPS In Charge of LRMS
HOPE-1
Writers: Alvaro Uy, T-III, Carpio, Aurine P. MT II,
Editors: Conrado S. Contreras Jr., HT-VI
Reviewer: Luis M. Anchilo, PSDS & Supervisor-in-
Charge (MAPEH)
Layout Artist:
SHS HOPE -1
Copyright 2020
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