NAME:__________________________________________

8
GRADE/SECTION:______________________________

PHYSICAL EDUCATION
Quarter I– Week 2
Health-related Fitness

CONTEXTUALIZED LEARNING ACTIVITY SHEETS

SCHOOLS DIVISION OF PUERTO PRINCESA CITY
Physical Education – Grade 8
Contextualized Learning Activity Sheets (CLAS)
Quarter I – Week 2: Health-related Fitness
First Edition, 2020

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Published by the Schools Division of Puerto Princesa City

Development Team of the Contextualized Learning Activity Sheets

Writer: Efren T. Munda Jr.

Content Editors: Erica Laurel

Jesser Albert G. Bulabos
Fortunata S. Bigay

Language Editor: Meguilito D. Campillos

Llewelyn Anne M. Venturillo

Reviewers: Alfredo Amor A. Magbanua

Illustrators: Efren T. Munda Jr. and Razen Mae Dagaraga

Layout Artists: Efren T. Munda Jr.

Management Team:
Servillano A Arzaga, CESO V, SDS
Mabel F. Musa, PhD, OIC-A
Cyril C. Serador, PhD, CID Chief
Ronald S. Brillantes, EPS-LRMS Manager
Alfredo Amor A. Magbanua, MAPEHCoordinator
Eva Joyce C. Presto, PDO II
Rhea Ann A. Navila, Librarian II

External Evaluator: Lovina A. Hamora, PhD, College of

Education, Western Philippine University

Division of Puerto Princesa City-Learning Resource Management Section (LRMS)

Sta. Monica Heights, Bgy. Sta. Monica, Puerto
Princesa City Tel. Phone no.(048) 434 9438
Email Address: puertoprincesa@deped.gov.ph
 Lesson 1

Health-related Fitness
MELCs: Conducts physical activity and physical assessment of family/school mate.
(PE8PF-Ib-36)(Week 2)

Objectvies 1. Identify health-related fitness components;

2. Perform physical activites at home; and
3. Assess family health-related fitness status.

Let’s Try
Directions: Read carefully each item. Choose and write the letter of the correct answer
in the space provided.
_______1. The purpose of this test is to measure the strength/stability of a core muscle?
A. Jogging C. Squat
B. Planking D. Stretching

_______2. Which of the following activities helps to improve cardiovascular endurance?

A. Jogging C. Pull-up
B. Planking D. Push-up

_______3. The following are the physical activities at home helps to build muscular strength,
which one is NOT?
A. Fetching water C. Washing clothes
B. Waching movie D. Watering the plants

________4. Which of the following is not a healthy benefit of having a regular exercise?
A. Decrease efficiency of the respiratory and circulatory system
B. Decrease the risk of cardiovascular disease and stroke
C. Improve posture
D. Increase muscle tone and strength

_______5. Which of the following is the purpose of 3-minute step test?

A. To measure strength/stability of a core muscles.
B. To measure cardiovascular endurance
C. To measure strength of upper extremities
D. To test the flexibility of the lower extremities.
 Let’s Explore and Discover
People nowadays are becoming aware of their lifestyle Unlocking of difficulties
particularly giving value to their health status due to the
• Osteoporosis – a disease
different challenges that the world is facing, not just physical that occurs when the
but considering also the total dimension of an individual. The body loses too much
need to assess and evaluate our own health and related fitness bone.
activity program would lead us to a better living.
• Metabolism-is the
In this lesson, we will be learning more about health- chemical reactions in the
related fitness and its importance through performing physical body’s cells that change
activity program. food into energy.

Physical Fitness is a general state of health and well-being and, more specifically, the ability
to perform aspects of sports, oocupations and daily activities. Physical fitness is generally achieved
through proper nutrition, moderate-vigorous physical exercises, physical activity and sufficient
rest.
Health
Definition Physical Activities
Components
It is the ability of the heart (cardio) and
Cardiorespiratory circulatory system (vascular) to supply Jogging Running
fitness oxygen to muscles for an Aerobic/Zumba dance
extended period of time.
It refers to the maximum amount of force
Muscular a muscle can exert against an opposing Push-up
strength force. Curl-up
Pull-up
It refers to the ability of the muscle to
Muscular work over an extended period of time Bench press
Endurance without fatigue. Plank
Squat
It is the ability to move a body part Side bend
through a full range of motion at a joint. Shoulder stretch
Flexibility
Sit & Reach

It is the ratio of body fat to lean body

mass (including water, bones, muscles, Measuring height and
and connective tissues). Having too many weight
Body Composition fats tissues is a risk factor for
cardiovascular diseases, diabetes,
cancer, and arthritis.
 Health-related physical fitness is primarily associated with disease prevention and
functional health. Participating in regular health-related fitness helps you control your weight,
prevents illnesses, improves your mood, boosts energy, and promotes better sleep.

Health-Related Fitness helps to;

Increase muscle tone

and strength
Decrease susceptibility Improve self-esteem
to injuries and illness and self-confidence

Improve blood pressure

Improves bone mineral
density

Increase efficiency of Decrease the risk of

the repiratory and cardiovascular
circulatory system disease and stroke

Reduce the risk of Decrease body fat and

osteoporosis improves metabolism

Improve posture

Now, you know the benefits of health-releted fitness. At this stage, you are given an
opportunities to reinforce and deepen your understand on the importance of HRF and
exercises. You will undergo in a physical fitness test. But before that, don’t forget to
read and undertand the different procedures on how to accomplish the Health-related
Fitness Test.
 A. Body Composisition-the relative percentage of body fat to fat-free mass.

1. Weight- the heaviness of a person

Equipment: Weighing or bathroom scale
Procedure:

For the Performer:

a. Wear light clothing before weighing
b. On the bare feet, stand erect and still with
Weight evenly distributed on the center of the scalre.
c. Record the score in kilogram

Scoring: record body mass to the nearest 0.5 kilogram

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 the concrete wall. The zero point starts at the bottom of
the floor.
b. L-square and an even and firm and flat wall
Procedure:
a. Stand erect on bare feet with heels, buttocks and
shoulder pressed against the wall where taoe measure is
attached.
b. Place the L-square against the wall with the base at the
top of the head of the person. Make sure that the L-
square when placed on the head is straight and parallel
to the floor.
c. Record the score in meters (m)

Scoring: Record standing height to the nearest 0.1 centimeter

*** 1 meter = 100 centimeter

B. 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.
 3-minute Step test
(Test should be done in the presence of a facilitator or an adult family member.)
Purpose: to measure cardiovascular endurance
Equipment: Step Height 12 inches high, Stopwatch Drum, and clapper or any similar device

Procedure:
1. Position at least one foot away from the step or bench.
2. Step up and down the step/ bench for 3 minutes at a
rate of 24 steps per minute. One step consists of 4
beats- that is, up with the left foot (ct.1), up with the
right foot (ct.2), down with the left (ct.3), down with the
right foot (ct.4).
3. Immediately after the exercise, locate your pulse and count
the pulse beat
4. Don’t talk while taking the pulse beat.
5. Count the pulse beat for 10 seconds and multiply it by 6.

Scoring: Record the 60-second hear rate after the activity.

C. Stregnth- is the ability of the muscle to generate force against physical object.

Push-up
(Test should be done in the presence of a facilitator or an adult family member.)

Purpose: to measure strength of upper extremities

Equipment: Exercise mat or any clean mat
Procedure:
1. Lie down on the mat; face down on standard push-
up position; palms on the mat about shoulder
width, fingers pointing forward, and the legs
straight, parallel and slightly apart, with toes
supporting the heel.

FOR BOYS:
Stregnthen the arms, keeping the back and knees
straight, then lower the arms until there is a 90-degree
angle at the elbow (upper arms are parallel to the floor).

FOR GIRLS:
With knees in contact with the floor, strengthen the arms, keeping the back straight,
then lower the arms until there is a 90-degree angle at the elbow (upper arms are parallel to
the floor).

1. Perform as many repetitions as possible, maintaining a cadence of 20

push-ups per minute. (2 seconds going down and 1 second going up)
2. Execute it in correct form.
3. Record your score.

Scoring: Record the number of push-ups made.

 Basic Plank

Purpose: to measure strength/stability of a core muscles

Equipment: exercise mats or any clean mat

Procedure:
For the Performer:
1. Assume a push-up position. Rest body on forearms with palms and fingers
flat on the floor. Elbows are aligned with the shoulders.
2. Legs are straight with ankles, knees and thighs touching together.
3. Support weight on forearms and toes: make sure that your back is flat. Head,
neck and spine are in a straight line.
4. Keep abdominals engaged/contracted; do not let
stomach drop or allow hips to rise.

For the Partner:

1. Ensure the availability of mat/smooth flooring or
anything that can protect the forearms.
2. Give the signal “Start/Go” and start/press the time
piece.
3. Make sure that the back of the head, neck, spine
and ankles are in a straight line.
4. Stop the time when the performer can no longer hold
the required position, or when the performer held
the position for at least 90 seconds. Holding the
plank position beyond 90 seconds is considered
unnecessary.

D. Flexibility – is the ability of the joints and muscles to move through it full range of motion.

Zipper Test

Purpose: to test the flexibilityof the shoulder girdle

Equipment: Ruler
Procedure:
For the performer:
1. Stand erect, raise your right hand, bend your elbow
and reach down across your back as far as possible,
to test the right shoulder extend your left arm down
and behind your back, and try to reach/cross your
fingers, over those of your as it to pull a zipper or
scratch between the shoulder blades.
2. To test the left shoulder, repeat the procedure 1 with the
left hand over the left shoulder.

For the Partner:

1. Observe whether the fingers touched or overlapped each
other, if not, measure the gap between the middle fingers
of both hands
2. Record the distance in centimeter (cm)

Scoring: Record the distance to the nearest 0.1centimeter.

 Sit and Reach

Purpose: to test the flexibility of the lower extremities.

Equipment:Tape Measure or meter stick Card board or paper
Procedure:
For the Performer:
1. Sit on the floor with back, head and shoulders flat on the wall.
Feet are 12 inches apart.
2. Interlock thumbs and position the tip of the fingers on the
floor without bending the elbows.
3. Place hands on top of the card board or paper. Start the test by
pushing the card board or paper slowly and try to reach the
farthest distance possible without bending the knees.
4. Bouncing or jerking is not allowed.
5. Do it twice.

For the Partner:

1. As the performer assumes the procedure, position the zero point
of the tape measure at the tip of the middle of your fingers.
2. See to it that the knees are not bent as you slide the farthest
distances
that you could.
3. Record farthest distance reached in centimeters.

Scoring: Record the distance to the nearest 0.1 centimeters

Let’s Practice
Directions. Complete the table below. Look back from the previous page to see the procedure
on how to accomplish the Health-related Fitness activities.

Health-related Fitness Card

Name: Gender: Age:

A. Body Composition (Body Mass Index-BMI)

Height (cm): Weight (kg): BMI: Classification:

B. Cardiovascular Endurance-3 Minute Step

Heart rate per minute
Before the activity: After the activity:

C. Strength
1. Push-up: 2. Basic Plank:
D. Flexibility
1. Zipper test
a. Overlap/Gap (score in cm) Right Arm: Left Arm:
b. Sit and Reach (score in cm) 1st: 2nd: 3rd:
Option B: If you have health concerns and unable to do the task above, please do the next
activity.
Directions: In the box below, draw your brother or sister doing at least 3 skill-related
physical fitness test.

What do you think are the health benefit of jogging,

push-up, planking and other physical activities.

Let’s Do More
Activity 1: Family Connection
Directions: Identify the usual physical activities of your family members in terms of health-
related fitness components. List in the table provided the important information regarding
family members.
Note: Indicate only people in your household.
Activities
Occupation/ involve in HRF House- hold HRF
Family Age Work/Job relation to compo- chores Component
Members the nents s involved
occupation/ involve
work/job

Example: 50 PUV Driver Drives and sit Muscular Feeds the chicken, Muscular
Father for 8hours strength Does some repair strength
in the
house
Mother/
Guardian

Sister

Brother

Me
Activity 2: Because I care

Review and assess your output in the “Family Connection” activity. Focus on the
strengths and weaknesses of each family member with regards to the health-related
fitness. Give special attention to the aging family members and those with physical
disabilities. Write your assessment on the table below.

Family Age Body Medical History HRF Components

Members Composition
(BMI)
Father Weaknesses Strength
Mother
Sister
Brother
Me

Let’s Sum It Up

Directions: Read each item carefully. Write TRUE if the statement is true and FALSE if the
statement is not true. Write your answer before the number.

____________1. Muscular strength refers to the maximum amount of force a muscle can exert
against an opposing force.
____________2. Felxibility is the ability to move a body part through a full range of motion at
a joint.
____________3. Muscluar endurance is a general state of health and well-being and, more
specifically, the ability to perform aspects of sports, oocupations and daily
activities.
____________4. Body composition is the ability of the heart (cardio) and circulatory system
(vascular) to supply oxygen to muscles for an extended period of time.
____________5. Side bend, shoulder stretch and sit & reach are the example of body
composition.
 Let’s Assess

Directions: Read carefully each item. Choose and write the letter of the correct
answer in the space provided.

_______1. Which of the following activities helps to improve cardiovascular endurance?

A. Jogging C. Pull-up
B. Planking D. Push-up

_______2. The purpose of this test is to measure the strength/stability of a core muscle?
A. Jogging C. Squat
B. Planking D. Stretching

________3. Which of the following is not a healthy benefit of having a regular exercise?
A. Decrease efficiency of the respiratory and circulatory system
B. Decrease the risk of cardiovascular disease and stroke
C. Improve posture
D. Increase muscle tone and strength

_______4. The following are the physical activities at home helps to build muscular strength,
which one is NOT?
A. Fetching water C. Washing clothes
B. Watching movie D. Watering the plants

_______5. Which of the following is the purpose of 3-minute step test?

A. To measure strength/stability of a core muscles.
B. To measure cardiovascular endurance
C. To measure strength of upper extremities
D. To test the flexibility of the lower extremities.
 Answer Key

Let’s Try
1. B 2. A 3. B 4. A 5. B

Let’s Practice
Answer may vary

Let’s Do More
Answer may vary

Let’s Sum It Up

1. True 2. True 3. False 4. False 5. False

Let’s Assess
1. A 2. B 3. A 4. B 5.B

References
Book

Benavinte, Renato P, Jr., Francis A. Domingo, Jose P. Doria, Jr., Hildo C. Estabillo, Jr.,
Reynaldo G. Julian, Gerard L. Lappay, Nanette Kay D. Mercado. Physical Education
and Health- Grade 8 Learner’s Material. Pasig City: Department of Education-
Bureau of Learning Resources, 2013.

Department of Education. “Physical Fitness Manual”. Pasig City: Department of

Education- Bureau of Learning Resources, 2015.
FEEDBACK SLIP

A. FOR THE LEARNER

Thank you very much for using this CLAS. This learner’s
material is aimed at ensuring your worthwhile learning
through the help of your family members. For feedback YES NO
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If yes, please specify what it was and why.

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Yes (Please indicate what this is/these are.)

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