EXPLORE

DIAGNOSTIC TEST

PERSONAL HEALTH INVENTORY

Directions:
 Read through the following inventory.
 After each statement, place a check () next to the column that best describes
you.
 Directions for scoring are at the end.

HEREDITARY
YES NO
One of my relatives has had:
1. Heart disease
2. High blood pressure
3. Cancer
4. Diabetes
5. Glaucoma
6. Asthma
7. Alcoholism
8. Schizophrenia
9. Overweight
10. Clinical depression

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 USUALLY
SOME-
MENTAL HEALTH or RARE
TIMES
ALWAYS
11. I allow myself to cry.
12. I express feelings such as love, fear, and anger
constructively.
13. I have friends or relatives with whom I discuss
problems.
14. I keep anxiety from interfering with my activities
at school or at home.
15. I do not let stress build up and give headaches or
an upset stomach.
16. I have hobbies that help get me away from my
daily tasks.

USUALLY
SOME-
NUTRITION or RARE
TIMES
ALWAYS
17. I eat a wide variety of foods, including meat, milk,
fruits and vegetables, and bread and cereals.
18. I avoid foods high in refined sugar.
19. I avoid adding salt to my food.
20. I avoid eating food that are high in fat.
21. I eat breakfast.
22. I avoid eating between meals.

USUALLY
SOME-
PHYSICAL FITNESS or RARE
TIMES
ALWAYS
23. I do vigorous exercises such as running,
swimming, or biking at least 3 times a week.

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24. I exercise to build muscle strength and
endurance at least 3 times a week.
25. I stretch to build flexibility.
26. I warm up and cool down when I exercise.
27. I enjoy some exercises or strenuous sports that I
can continue throughout my life.
28. I maintain a healthy level of body fat, nether too
much, nor too little.
29. I get 7 to 9 hours of sleep each night.

USUALLY
SOME-
PERSONAL HEALTH and CARE or RARE
TIMES
ALWAYS
30. I brush and floss my teeth daily.
31. I always use a sunscreen when I am out in the sun
for extended periods of time.
32. I have my teeth checked twice a year.
33. I see my family doctor every two years for a
complete check up.
34. When under medical treatment, I follow my
doctor's instructions about activities and using
medications.
35. I avoid using nonprescription drugs, including
tobacco and alcohol.
36. I have my blood pressure checked once a year.
37. I know the seven warning signs of cancer.
38. I practice my monthly self-examinations for
cancer (breast exam for girls, testicle exam for
boys).

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 USUALLY
SOME-
PUBLIC HEALTH or RARE
TIMES
ALWAYS
39. I walk, bike, or use public transportation
whenever possible.
40. I recycle such items as cans, paper, glass, clothes,
and books.
41. I avoid polluting the air with unnecessary smoke.

USUALLY
SOME-
SAFETY or RARE
TIMES
ALWAYS
42. I use safety belts when driving or riding in a car.
43. I always wear a helmet when riding a bike.
44. I follow water safety procedures and can save
myself or others from drowning.
45. I use safety precautions when working with
power tools, firearms, and other dangerous
equipment.
46. My home has safety features such as smoke
detectors, outlet caps, and nonskid rugs.
47. I know first aid methods to help others in an
emergency.

TOTAL SCORE
_____________
______
SCORING:

1. Questions 1 – 10: Give yourself 1 point for each question you answered YES, 5
points for each question you answered NO.

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 Questions 11 – 47: Give yourself 5 points for each question you answered USUALLY
(or ALWAYS), 3 points for each SOMETIMES, and 1 point for each RARELY.
2. Add all your points. The total score is your inventory score.
3. Your score relates to Well Continuum as follows:

 175 and Higher = you are at lower risk. You are practicing many good health
behaviors.
 80 – 174 = you are in a neutral zone. You may not be ill, but you at risk for long-term
health problems. You are not everything you could out of life.
 79 or lower = pinpoint areas that need your attention, and find ways to lower your
risk.

Source: Personal Health Inventory b Getchell, Pippin and Varnes “Perspective on Health
https://uh.edu/fitness/comm_educators/personal_health_inventory.htm

PERSONAL HEALTH INVENTORY

Pre-test

Matching Type: Match the Fitness Tests in column C with its appropriate Fitness Tests in
column E. Write the letter of the corresponding answers on the spaces provided in
column A.

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 A B C D
Ans. No. Fitness Tests
1 Hexagon Agility Test
2 Standing Long Jump
3 3-min Step-up Test
4 Zipper Test
5 Stork Stand Test
6 40-m Sprint
7 Ruler Drop Test
8 BMI
9 1-min Push-up Test
10 Paper Juggling
E
letter Fitness Components
a Agility
b Balance
c Body Composition
d Cardiovascular Endurance
e Coordination
f Flexibility
g Muscular Endurance
h Muscular Strength
i Power
j Reaction Time
k Speed

Go back to page 2 of the Module for Physical

Fitness Review or Fitness Reexamination

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 DEEPEN

PAR-Q (Physical Activity Readiness Questionnaire)

 Before performing the fitness tests, make sure to check your personal conditions
based from last visit to your doctor or just simply assess yourself using the Physical
Activity Readiness Questionnaire (PAR-Q)

 Just answer the PAR-Q with a check (√) mark.

QUESTIONS YES NO
Has your doctor ever said that you have a heart condition and
that you should only do physical activity recommended by a
doctor?
Do you fail pain in your chest when you do physical activity?
In the past month, have you had a chest pain when you were not
doing physical activity?
Do you lose your balance because of dizziness or have you ever
lost consciousness?
Do you have a bone or joint problem (for example back, knee,
and hip) that could be made worse by a change in your physical
activity?
Do you know of any other reason why you should do physical
activity?

Interpretation of your PAR-Q result:

 If you answered YES to any of these questions, talk with your parents first (or
doctor on call, if you have family doctor) before you start engaging in the
physical fitness tests activity to avoid any untoward incident.

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 Or ask the guidance/opinion of your parents if you’re healthy or fit enough to
perform the fitness tests that requires more effort to perform. Then if you are
not fit enough to perform the fitness tests, just let your parent write a letter
stating the health reasons that might hinder you to perform the fitness tests.
that you can’t perform.

Note: But if you are don’t have any health problems such as heart illness,
broken bones, severe asthma; please do not create or invent such illnesses for it
will bounce back to you sooner or later.
 If you answered NO to all the PAR-Q questions, you can start immediately
performing the physical fitness tests.

TRANSFER
FITNESS TESTS Performance

Instructions:

1. To check how physically fit and skillfully you are to perform our different activities in
MAPEH for the entire school year, you must undergo first the different Fitness Tests.
In other words, you have to self-assess yourself in order to know your health and
skill status to do any activities not only in MAPEH subject but also activities to be
done at home.

For additional information, these Fitness Tests should be administered every

beginning of the school year in all levels.

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2. If you need some refreshment on how to perform these tests, just follow the
procedures found in your modue. But for better or clearer understanding of each
fitness test, just open the YouTube links imbedded on the Supplemental Reading
booklet.

3. After you perform the test, do the following:

a. Record your test result under Test Result column.

b. Find out the category of your test result by referring to the Normative Date
tables on Supplemental Reading booklet. Write under category column.
c. See the example below:

MY FITNESS MANAGEMENT RECORD TEST

Name: Lariosa, Jobaner Gender: Male Age: 35
HEALTH-RELATED FITNESS TESTS RESULTS
Fitness Tests Test Result Category
BMI 20.83 Normal / Healthy
WHR 0.78 Low Risk (of Heart-related diseases)

4. If you don’t have a bathroom scale or weighing scale at home, just skip the BMI test.
But if you can find ways, it is better as long as you don’t go to somewhere to borrow
such equipment for health and safety reasons as we are still threatened by the
pandemic.

5. After performing all fitness tests, evaluate or assess your own fitness tests results by
answering the questions on the next activity.

6. If you need assistance for other fitness tests, you may ask any member of your
family to assist you; other tests you can performed without any assistance.

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 PERFORMANCE TASK 1

MY FITNESS MANAGEMENT RECORD TEST

Name: Gender: Age:
HEALTH-RELATED FITNESS TESTS RESULTS
Fitness Tests Test Result Category
BMI
WHR
1-min Partial Curl-ups
1-min Push-ups
Trunk Lift
3-min Step-up Test
Sit-and-Reach
Zipper Test
HEALTH-RELATED FITNESS TESTS RESULTS
Fitness Tests Test Result Category
40-meter Sprint
Hexagon Agility Test
Stork Stand Test
Paper/Sipa Juggling Test
Standing Long Jump
Stick Drop Test

SELF-EVALUATION 1

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 Mark check (√) under happy face column if you are happy or satisfied with your test
results. Otherwise, mark check (√) under sad face if you are sad or not satisfied.

Assessment
I administered fitness test last school year.
Based on what I read from the textbook and supplemental
reading booklet, I understand the procedures on how to
perform and no need to watch the instructional videos on
YouTube using the imbedded links in the supplemental
reading booklet.
I watched instructional videos on YT using the imbedded
links.
No need for me to read the procedures in the textbook and
supplemental reading. At the same time, no need for me to
watch instructional videos on YT since I know already on
how to perform all the tests.
I performed all the fitness tests.
I performed the tests easily.
I am satisfied mostly of my test results.
Compare to last year, there is an improvement now of my
health status through health-related fitness tests.
Compare to last year, there is an improvement now of my
skills through skill-related fitness tests.
Generally, the test results show that I am physically healthy
to perform any activities both in MAPEH and at home.

Summary: Identify which fitness tests shows that you are strong and which tests that
you are weak. How are going to improve those tests that shows you are weak on it?
How are going to maintain those tests that shows you are strength on it?

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SELF-EVALUATION 2

Instruction: Answer the questions briefly.

1. Based from your Personal Health Yes

Inventory and would you consider
yourself that you are totally a No
healthy person?
1.
2. If yes (in no. 1), list down at 3
ways to stay healthy. (Do not 2.
answer if your answer is no) 3.

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 If no (in no.1), list down three 1.
ways to improve your health 2.
status. (Do not answer this if your
answer is yes) 3.
3. Based on your heath-related Yes
fitness test results, would consider
yourself a physically healthy No
person to perform activities that
requires more energy and efforts?
4. A. If yes (in no. 3), congrats 1.
because you are physically
healthy to perform activities
that require extreme force and 2.
efforts. Likewise, list down 3
ways to maintain your health-
related components to 3.
continue performing activities
that requires more energy. (Do
not answer this if your answer
is yes)
B. If no (in no. 4), what are the Heart problems
reasons or hindrances for you Bone fractures
to perform activities? (Do not Other illnesses (please specify):
answer this if your answer is _____________________________
yes)
1.
5. In connection to your answers in
no. 4B, list down 3 ways to boosts 2.
health-related body components. 3.
Excellent
6. Based on the results of your skill-
Very Good
related fitness test, are skillfully
Good/Fair
are you to perform activities like
Needs constant practice
in fitness activities, sports, dances
I’m lazy to perform activities

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 household chores, community
activities and others?
7. If your answer is either good,
needs constant practice or being 1.
lazy (in no. 6), how will your
2.
improve your skills and abilities?
List down at least 3 ways or 3.
solutions.

POST-TEST

Multiple Choice: Write the letter of the correct answer on lines provided for.

_____ 1. Which component being tested by stick drop test?

a. Power c. Reaction Time
b. BMI d. WHR

_____ 2. What is the purpose in taking WHR?

a. To assess leg power
b. To determine how risky a person in any heart diseases
c. To measure hand and eye coordination
d. to measure cardiovascular endurance

_____ 3. Which equipment needed in taking 3-minute step up?

a. Ruler c. running field
b. Fitness mat d. 12-inch high bench

_____ 4. What test to be taken when check how fast or slow you are during
emergency situations?
a. 40-meter sprint c. 3-minute step-up test

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 b. 1-minute push-up d. 1-minute curl-up test

_____ 5. How many inches is the distance of your feet when you take sit-and-
reach test?
a. 15 inches c. 15 centimeter
b. 12 meters d. 12 yards

_____ 6. What does it mean when a female’s test result or norm in WHR is
0.75?
a. She too risky to heart attack.
b. Her heart is in good condition
c. Her blood sugar level is very low.
d. She is safety in any lifestyle diseases.
_____ 7. Which of the following statement is FACT.
a. I am allowed to perform fitness tests if I have coronary artery
disease.
b. Overweight person is very safe to any heart diseases.
c. A student who is underweight can be at an increased risk of
developing complications.
d. All of the above

_____ 8. The ability of the muscle to exert force for a brief or short period of
time.
a. Muscular Endurance c. Flexibility
b. Muscular strength d. Cardiovascular Endurance
_____ 9. You have seen falling debris while passing in a construction site.
Which of the following skills is needed for to avoid quickly as much as
possible?
a. Agility c. balance

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 b. speed d. coordination

_____ 10. In order for a male to improve his cardiovascular endurance during
exercise, sports and doing heavy activities at home, his heart should
be between________.

a. More than 121 bpm c. 150 bpm

b. 157 – 162 bpm d. less than 121 bpm

“In the midst of these hard times it is our good

health and good sleep that enjoyable”
(Knute Nelson)

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