MODULE CODE: PASAY-PE11-S1-Q1-W3

Name: ________________________________________________ Track/Strand: _________________

Teacher: ______________________________________________ Grade Level: ___________________

DEPARTMENT OF EDUCATION-NATIONAL CAPITAL REGION

NATIONAL CAPITAL REGION
SCHOOLS DIVISION OF PASAY CITY

MODULE IN HEALTH OPTIMIZING PHYSICAL EDUCATION 2

First Semester/First Quarter/Week 3

INTRODUCTION
This module was designed and written to help you to develop physical competence and knowledge of
movement and safety, and your ability to perform in a wide range of activities associated with the
development of an active and healthy lifestyle while staying at home.
OBJECTIVES

1.Determine the level of fitness of the student

2.Identify strength and areas for development
3.Identify the barriers to physical activities involvement
4.Realize the importance of physical activities

PRE-ASSESSMENT
I.Personal Fitness Questionnaire (Physical Education (H.O.P.E 1) book Scolaire Publishing 2016)

Analyze the questions and answer truthfully.

1.What is your overall physical activity level?

______ Very Active ______Active
______Moderately Active ______Sedentary

2. Outside of the P.E class, are engaging in certain from of exercise? If yes, what is it?
___________________________________

3.How will you rate your muscular strength/endurance level?

______Very Strong ______Strong
______Moderately Strong ______ Not Very Strong

4.What about your current cardiovascular fitness level? When you do cardiovascular activities like
running, cycling, swimming, etc. What do you feel?

______Excellent _______ Fair

______ Good _______ Needs Improvement

5.Describe your flexibility level.

______ Very Flexible ________Not all
______ Somewhat Flexible

Analysis
Guide Question: How will you describe your physical fitness level?
_______________________________________________________________________________________________________
______________________________________________________________________________________________________
______________________________________________________________________________________________________
______________________________________________________________________________________________________
_______________________________________________

LESSON 3: Physical Fitness Test Health Related and Protocols

Physical Fitness Test

Test Protocol
The following testing paraphernalia are necessary:
1.First Aid Kit
2.Drinking Water (instruct students to bring their drinking bottles and a small towel or bimpo to wipe
their perspiration)

3.Individual score cards, properly filled up for distribution to students.

In testing,
a.Body Composition- tape measure, bathroom scale, L-square
c. Cardiovascular Endurance- stop watch, step box
d. Muscular Strength/Endurance- mat
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 MODULE CODE: PASAY-PE11-S1-Q1-W3

Name: ________________________________________________ Track/Strand: _________________

Teacher: ______________________________________________ Grade Level: ___________________

Body Mass Index (BMI)

The formula for Computing Body Mass Index:

Weight (in kilograms)
Height (in meters) ²

1. Weight- the heaviness or lightest of a person.

Equipment: Weighing or Bathroom scale calibrated correctly.
Scoring: Record body mass to nearest 0.5 kilograms

2. Height- the distance between the feet on the floor to the top of the head in standing position. Equipment:
a. Tape measure laid flat to a concrete wall where zero-point starts on the floor.
b. L-square; and
c. An even and firm floor and flat wall.
Scoring: record standing height to the nearest 0.1 centimeter (***** 1meter=100 centimeter*****)
CLASSIFICATION
Below 18.5 Underweight
18.5-24.9 Normal
25.0- 29.9 Overweight
30.0- Above Obese
A. BODY COMPOSITION: Body mass Index (BMI)

Height (meters) Weight (kilograms) BMI Classification

3. Flexibility- is the ability of the joints and muscles to move through its full range of motion.
Zipper Test
Purpose- to test the flexibility of the shoulder girdle. Score Standard Interpretation
Equipment: Ruler
5 Fingers overlapped by Excellent
Scoring: Record zipper test to the nearest 0.1 centimeter.
6 cm. and above
Sit-and- Reach 4 Fingers overlapped by Very Good
4-5.9 cm
Purpose- To test the flexibility of the lower 3 Fingers overlapped by Good
extremities 2-3.9 cm
Equipment: Tape measure or meter stick 2 Fingers overlapped by Fair
Scoring: Record the farthest distance between the 0.1-1.9 cm
two trials to the nearest 0.1 centimeters 1 Just touched the Needs
fingers Improvement
Score Standard Interpretation
0 Gap of 0.1 or wider Poor
5 61 cm and above Excellent
4 46-60.9 cm Very Good
3 31- 45.9 cm Good
2 16-30.9 cm Fair
1 0-15.9 cm Needs
Improvement

B. FLEXIBILITY
1. Zipper Test 2. Sit and Reach

Overlapped Score (centimeters)

(centimeters) First Try Second Try Best Score
Left Right

4. 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.

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 MODULE CODE: PASAY-PE11-S1-Q1-W3

Name: ________________________________________________ Track/Strand: _________________

Teacher: ______________________________________________ Grade Level: ___________________

3 Minutes Step Test

Purpose- to measure cardiovascular endurance
Equipment:
✓ Step- Height of step(12 Inches)
✓ Stopwatch
✓ Drum, clapper, clicker, a metronome with a speaker or any similar device
Scoring: Record the 60- seconds heart rate after the activity

C. CARDIOVASCULAR ENDURANCE: 3- Minutes Step Test

Heart Rate per Minute

Before the Activity After the
Activity

Push- Up

Purpose- to measure the strength of upper extremities

Equipment: exercise mat or any clean mat
Scoring: Record the number of push-ups made

Score Standard Interpretation

5 33 and above Excellent
4 25-32 Very Good
3 17-24 Good
2 9-16 Fair
1 1-8 Needs Improvement
0 Cannot Poor
execute

Basic Plank

Purpose- to measure the strength/ stability of the core muscles

Equipment: exercise mat or any clean mat, stopwatch/ timepiece
Scoring: Record the time in the nearest seconds/ minute. Maximum of 90 seconds for boys and girls

Score Standard Interpretation

5 51 seconds and Excellent
above
4 46-50 seconds Very Good
3 31-45 seconds Good
2 16-30 seconds Fair
1 1-15 seconds Needs
Improvement

D. STRENGTH

1. Push-up 2. Basic Plank

Number of Push- Time
up

Prepared by: Dr. Joana Marie Carina M. Gabunilas

MT II, PCWHS-SHS

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