Health Optimizing

Physical Education
(H.O.P.E. 1)
Quarter 1 – Module 3:
Physical Fitness:
Flexibility
Health Optimizing Physical Education (H.O.P.E.) 1
Alternative Delivery Mode
Quarter 1 – Module 3: Physical Fitness: Flexibility
First Edition, 2020

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Published by the Department of Education

OIC-Schools Division Superintendent: Carleen S. Sedilla CESE
OIC-Assistant Schools Division Superintendent: Brian E. Ilan EdD

Development Team of the Module

Writer: Norberto T. Puda

Editor: Myrna T. Parakikay
Reviewers: Lawrence Jay S. Sedilla and Myrna T. Parakikay
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Chief, Curriculum Implementation Division

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 What I Need To Know

This module was written and designed to make learning easier especially as we are in
the “new normal” situation. As an educational tool, this module about the Physical
Fitness: Flexibility, challenges you as a learner, to become creative, resourceful and
independent. The scope of this module provides a variety of activities that will stimulate
independent and self - guided learning experiences. Lessons in this module are
arranged to follow the standard sequence of the course to ensure effective learning
continuity, make the experience more meaningful, effective and relevant to life
situations.

This module was designed to meet your physical fitness needs. This will give you
opportunities and activities not only to enhance your physical activities to improve your
fitness and wellness. Through this, you will be expected to assess and determine the
level of health-fitness, barriers to physical activity and participation.
The module includes lessons and activities on:

• Health-related fitness assessment (Flexibility)

• Static Stretching

After going through this module, you are expected to:

1. Self-assess health-related fitness (HRF) body mass index status, barriers to
physical activity assessment participation and one’s diet;
2. Analyze physiological indicators such as heart rate, rate of principles to achieve
and/or maintain HRF;
3. Recognize the value of optimizing one’s health through participation in physical
activity assessments; and
4. Engage in moderate to vigorous physical activities (MVPAs) for at least 60 minutes
most days of the week in a variety of settings in- and out of school.

What I Know

Multiple Choice: Read each question carefully. Encircle the letter of the BEST
answer.
1. What is the fibrous connective tissue that connects bones to other bones?
A. Coccyx B. Ligament C. Tendon D. Suppleness

2. Among the following are the benefits of being flexible except this one, what is it?
A. Excessive pain C. Improved posture
B. Fewer injuries D. Greater strength

3.Which among the following stretching exercise is appropriate for quadriceps?

A. Calf Stretch C. Hamstring Stretch
B. Groin Stretch D. Shoulder Stretch

4.What sporting activity requires high level of flexibility?

A. Archery B. Floorball C. Gymnastics D. Javelin Throwing

5. Which is not an exercise to improve flexibility?

A. Calf Stretch B. Flexible Timing C. Static Stretching D. Yoga

6. What part of the body is used to create movements such as pulling and pushing?
A. Artery B. Joint C. Muscle D. Vein

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7. Which among the following individual is possibly possesses low level of flexibility?
A. Archer B. Body Builder C. Dancer D. Gymnast

8. Which of the following definitions of flexibility is TRUE??

A. Flexibility is ability of your bones to move freely.
B. Flexibility is the ability of your joints to move freely
C. Flexibility is another name for range of motion.
D. Flexibility is the ability to move without restriction

9. Which of the following is a benefit of stretching??

A. Decreased flexibility C. Increased injury
B. Decreased range of motion D. Increased range of motion

10. What principle of training is observed when you stretch soft tissue farther than you
are accustomed to, increase in frequency, intensity, or time of flexibility exercise
program?
A. Principle of Frequency C. Principle of Intensity
B. Principle of Duration D. Principle of Overload

11. Which activity shows that an individual is not flexible?

A. Can touch toes C. Can make foot go above the head
B. Can do splits D. Cannot extend legs

12. What is the fibrous connective tissue which attaches muscle to bone?
A. Coccyx B. Ligament C. Tendon D. Vein Tissue

13. What is the meaning of ROM?

A. Range of Motion C. Range of Momentum
B. Rare on Movements D. Reach on Motion

14. What fitness test used to measure flexibility of the lower extremities?
A. height and weight C. sit and reach test
B. push ups D. zipper test

15.What fitness test used to measure flexibility of the upper extremities?

A. height and weight C. sit and reach test
B. push ups D. zipper test

Lesson
Physical Fitness:
1 Flexibility
Stretching your limbs offers too many advantage and health benefits. Such training allows
for easier and deeper movements while building strength and stability. Stretching your
muscles and joints could leads to greater range of motion, improved balance, and enhanced
flexibility

What’s In

Activity: Word Search

• Look for 10 terms or words that are related to

fitness and exercise.
Processing questions:
1. What is fitness?
2. What is exercise?
3. How can we say a person is physically fit?

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 What’s New

1. Are you flexible? What do you think are the benefits of having flexible limbs?
2. Is having flexibility affects muscle strength?
3. What are the exercises that can makes your muscle flexible?

What is it

What is Flexibility?
Flexibility simply refers to the ability of your body to move through a full range of motion.
When you are flexible enough, your body does not get stiff easily.
Joints, ligaments, tendons, and muscle tissues are involved in flexibility. Ligaments are
the fibrous connective tissue that connects bones to other bones meanwhile the tendons
connect the muscle into the bone. Increasing muscular elasticity of the joint's range of
mobility increases flexibility.
Flexibility is enhanced by doing some stretching exercises. Stretching must only be done
when muscles are warmed up, and the body temperature is raised up. One way to
increase body temperature is by doing some warm-up activities such as walking, or
dynamic movements. Experts believed that to be effective while stretching, force applied
to the body must be held just beyond a feeling of pain and needs to be held for at least
ten seconds.
By Increasing the range of motion builds good body posture and improves competent
performance in every activities and overall condition of the individual.
There are ways to measure the flexibility of an individual. For trunk and lower leg, tests
like Sit and Reach, V-Sit test, Toe Touch, Schober Test, Kraus-Weber Floor Touch Test,
Groin Flexibility test, and Calf Muscle Flexibility Test are used to determine the level of
flexibility. For upper limbs, testing procedures are Shoulder-neck mobility, Shoulder
Rotation & Flexion Test, Shoulder Reach (commonly known as zipper test) or Back
Scratch Test, Apley's Shoulder Scratch Test, and Shoulder Reach Flexibility Test.
Some methods are used to enhance flexibility such as dynamic and static stretching.
Dynamic stretching is a method used to improve mobility while moving through a range-
of- motion, frequently in a way that looks like the activity or sport that is going to be
performed. While static stretching is holding a stretch without movement, usually only
at the end-range of a muscle.
Researchers believe that static stretching has no direct long-term harm; however, this
form of stretching will temporarily (but significantly) decrease the ability of a muscle to
produce force. This decreased muscular strength places an athlete’s joints at risk of
injury by decreasing the body’s ability to stabilize and control motion. This can lead to
tears and sprains of ligaments and strains of muscles. Obviously, these are unwanted
issues. In fact, these are the problems that people are trying to avoid by performing
stretches.
Dynamic stretching has actually been shown to significantly increase the ability of a
muscle to produce force. This has huge implications for athletes, as dynamic stretching
can improve muscular performance throughout a muscle’s entire range-of- motion. This

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effect can protect the body’s joints during activity and prevent injuries that would have
otherwise occurred following a standard static stretching routine. These are the effects
that people are usually looking for when employing a stretching program.
There is a lot of benefits that we can site from flexibility but there are some people who
get injuries while doing some flexibility exercises, so everyone must be cautious about
doing it. While most stretching does not cause injury, it is said that quick, ballistic
stretching can if it is done incorrectly. If a bone, muscle, or any other part is over-
stretched beyond its capacity it may lead to dislocation, muscle pulls, etc. or something
even more excessively. For optimal results, you should spend a total of 60 seconds on
each stretching exercise. So, if you can hold a stretch for 15 seconds, repeating it three
more times would be ideal. Other variation may do such as 20 seconds stretching for 3
repetition.

What’s More

Activity: Fitness Testing: Flexibility

1. Upper Limb Flexibility

Zipper Test- test used to

measure the flexibility of the
shoulder girdle.
Equipment: Ruler

Procedure: (https://www.topendsports.com/testi
ng/images/back-scratch2.jpg)

• For the Performer:

a. Stand erect.
b. Raise your right arm, bend your elbow, and reach down across your back as far
as possible, 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.

2. Lower Limb Flexibility (Sit and Reach)

Purpose – to test the flexibility of the

lower back and extremities.
• Equipment: Tape measure or
meter stick, cardboard or paper

Procedure
• For the Performer: (answer-me-up.com/questions/sit-and-reach-
test.html)
a. Sit on the floor with back, head and shoulders flat on the wall. Feet are 12 inches
apart.
b. Interlock thumbs and position the tip of the fingers on the floor without bending
the elbows. Reach up.
c. Place hands on top of the cardboard or paper where the tips of the middle fingers
are at the top edge of the cardboard or paper. Start the test by pushing the cardboard

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 or paper slowly and try to reach the Zipper Test Scoring
farthest distance possible without Points Standard Remarks
bending the knees. Hold for 2 seconds. 0 Did not touch Very Poor
fingertips
d. Bouncing or jerking movement is not
1 Just touched Poor
allowed. fingertips
e. Do it three times. 2 Fingers Below
overlapped by 1 Average
- 2 cm.
Sit and Reach Scoring 3 Fingers Average
Fitness Males Females overlapped by 3
category - 4 cm.
Excellent >46.5cm >45.5cm 4 Fingers Good
Good 46.5 – 38.0 45.5 – 38.0
overlapped by 5
Average 37.5 – 27.0 37.5 – 29.0
- 7 cm.
Below 26.5 – 17.0 28.5 – 20.0 5 Fingers Excellent
Average overlapped by 8
Poor <17.0 <20.0
cm. and more

What I Have Learned

Activity: “I Knew It”

Complete the unfinished statements:
1. I learned that the benefits of higher level of flexibility can__________.
2. Flexibility is ___________________.
3. If my limbs are flexible enough, I am able to_______________.
4. Before doing static stretching I must ___________________.
5. The best way to enhance flexibility are _________________________.

What I Can Do

Activity: Flexibility Exercise (Static Stretching)

In this activity your about to do some exercises that could help improve the level of
flexibility of your limbs.
1. Forward Lunges
Kneel on the left leg, placing the right leg forward at a right
angle. Lunge forward, keeping the back straight. Stretch
should be felt on the left groin.

Hold for five seconds.

Repeat three to six times.
Repeat on opposite leg.

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 2. Side Lunges
Stand with legs apart, bending the left knee while leaning
toward the left. Keep the back straight and the right leg
straight.

Hold for five seconds.

Repeat three to six times.
Repeat on opposite leg.

3. Standing Quad Stretch

Stand supported by holding onto a wall or chair. Pull the
foot behind to the buttocks. Try to keep knees close
together.

Hold for five seconds.

Repeat three to six times.

4. Seat Straddle Lotus

Sit down, placing the soles of the feet together and drop
the knees toward floor. Place the forearms on the inside of
the knees and push the knees toward the ground. Lean
forward from the hips.

Hold for five seconds.

Repeat three to six times.

5. Seat Stretch
Sit with the legs together, feet flexed, and hands on the
shins or ankles. Bring the chin toward the knees.

Hold for five seconds.

Repeat three to six times.

6. Knees to Chest
Lie on the back with knees bent. Grasp the tops of knees
and bring them out toward the armpits, rocking gently.

Hold for five seconds.

Repeat three to five times.

Assessment

Multiple Choice: Choose the letter of your best answer.

1.Which of the following stretching exercise intended for upper leg?
A. Calf Stretch B. Head Stretch C. Lunges D. Shoulder Stretch

2. Which of the following can benefit and improve posture and body alignment??
A. Anaerobic Fitness B. Heart Rate C. Flexibility D. Goal Setting

3. What fitness component which refers to the ability of your body to move through a
full range of motion?
A. Balance B. Endurance C. Flexibility D. Power

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4. What is the test used to measure the flexibility of upper limbs?
A. Calf girdle B. Sit and Reach C. Leg Rotation test D. Zipper Test

5. Which form of stretching has a higher relative risk??

A. Active C. Ballistic
B. Assisted Stretching D. Controlled static

6. Which of the following is an IMPROPER stretching technique??

A. Always bounce when stretching
B. Inhale and exhale while stretching
C. Hold a stretch for 10 to 30 seconds
D. Warm-up your body properly before stretching

7. An individual score 3cm in zipper test, what will be his/her remarks or

classification?
A. Average B. Excellent C. Good D. Very Poor

8. What is the test used to measure the flexibility of lower limbs?

A. Calf girdle C. Leg Rotation Test
B. Sit and Reach D. Zipper Test

9. Static stretching is a SLOW sustained stretch of the muscle, held for how many
seconds all throughout each exercise?
A. 5 seconds B. 20 seconds C. 60 seconds D. 90 seconds

10. What muscle is stretched if you extend or point your toes?

A. Calf muscle B. Hamstring C. Curl Ups D. Plank Test

11. Which of the following is a non-temperature-related effect of a warm-up?

A. Disruption of transient connective tissue bonds
B. Elevation of baseline oxygen consumption
C. Enhanced neural function
D. Increase in muscle temperature

12. What is the type of stretching that has the lowest relative risk?
A. Active B. Ballistic C. Passive D. Proprioception

13 Which stretching exercise will enhance the mobility of your quadriceps?

A. Calf Stretch C. Hamstring Stretch
B. Groin Stretch D. Shoulder Stretch

14. Which of the following recommendations regarding stretching is FALSE??

A. Breathe normally while stretching
B. Stretch your entire body
C. Stretch until you feel mild tension
D. Stretching should be the first thing you do, before warming up and doing your
most strenuous exercise

15. If a male student scored below 17 in Sit and Reach test, what will be his fitness
category?
A. Average B. Excellent C. Good D. Poor

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 Additional Activities

Watch and do:

1. Static Stretching
https://www.youtube.com/watch?v=7FCNFuyyWTA
2. Dynamic vs Static Stretching

https://www.youtube.com/watch?v=Lt6YvDaFmPU
3. Exercises to Increase Your Mobility & Flexibility

https://www.youtube.com/watch?v=4zBnM_uozXM