CHRIST THE KING COLLEGE DE MARANDING, INC.

Maranding, Lala Lanao Del Norte

P.E. 11
Name: Grade and Section:
Ms. Carmel Ann A. Montecillo Date: September 21, 2022 Score:

5 PHYSICAL FITNESS
What is physical fitness?
ASSESSMENT
Physical fitness is the ability of a person to perform his daily task, and still have reserved energy in case of an emergency. A physical
activity is any bodily movement produced by alternating contraction and relaxation of the skeletal muscles which results in a notable
increase in energy a person uses. You can become physically fit through exercise, a type of physical activity that is structured planned
and repeated bodily movement. It would follow that one’s exercise habits determine one's physical fitness.
Physical fitness assessments are designed to give individualized feedback regarding one’s overall fitness status and/or physiological
reactions to physical activity effort.
Health Related Fitness HRF
Health-related physical fitness is also called functional fitness because it helps ensure that a person will be able to function effectively
and meet the demands and tasks of everyday life. In addition, health-related physical fitness includes aspects of physiological functions
that offer protection from lifestyle related conditions, primarily from a sedentary lifestyle. Such fitness can be improved and/or maintained
through regular and moderate physical activity.
According to the American College of Sports Medicine, there are three main components of health-related fitness:
1. Cardiovascular-respiratory endurance — Also known as aerobic power, cardiovascular-respiratory endurance refers to the ability of
circulatory and respiratory systems to send oxygen to muscles over an extended period. Activities like distance running and swimming
require good cardiorespiratory endurance.
2. Muscular fitness — This is classified further as muscular strength, muscular endurance, and flexibility.
a. Muscular strength — This refers to the single maximum amount of force a muscle can exert against some resistance. Activities that
need good strength are lifting heavy weights and pushing and pulling a heavy box.
b. Muscular endurance — This refers to the capacity to move one’s body or an ‘object without tiring. Some activities that require
muscular endurance include wall climbing and pull-ups.
c. Flexibility — This refers to the ability to move a joint smoothly through its complete range of motion that allows a person to do
bending movements without incurring injury.
3. Body composition — This refers to the measurement of body fat and muscle mass in the body. Body composition metrics that are
commonly used include body mass index (based on height and weight), skin fold measures (which estimate body fatness), and body
measurements such as waist and hip circumference.
Body Composition as a Health-related Fitness Test
Body composition is not a performance measurement; it refers to the amount of the body fat. A measure of a body composition
using height and weight is called Body Mass Index (BMI). You can check your BMI using this formula.

BMI = Weight (in kilograms)

Height (in meters)2
BMI = 42 kgs.
(1.50m)2
BMI = 42
2.25
BMI = 18. 6666667 or 18.6 – Normal

The result of your BMI will classify you into your weight status.
BMI WEIGHT STATUS
Below 18.5 Underweight
18.5 – 24.9 Normal
25 – 29.9 Overweight
30 and above Obese

Activity 1:
Directions: In a ½ crosswise, solve and show your solutions based on the given situation. (10 points each)

1. A 10 year old boy of average height (150 cm) and who weighs 65 kilograms. Calculate the BMI of
this 10 year old boy.
BMI = Weight (in kilograms)
Height (in meters)2
BMI = 65 kgs.
(150cm)2
BMI = 65
(1.5m)2
BMI = 65
2.25

BMI = 28.8888889 or 28.9 - Overweight

2. Calculate your own BMI.

BMI = Weight (in kilograms)

Height (in meters)2

BMI = 42
(1.50m)2
BMI = 42
2.25
BMI = 18. 6666667 or 18.6 – Normal

Activity 2:
Directions: In a ½ crosswise. Explain and answer it on your own.

1. How important is your health?

Everyone desires to be fit and healthy, but not everyone is. Being healthy is vital for living a joyful life free of
health concerns since it keeps people nutritious. Furthermore, at this time, a large proportion of people are
obese, which means they are overweight and unhealthy. Health is the body's natural functional and metabolic
efficiency in adapting to physical and mental changes. Having good health allows a person to go about their
everyday activities with ease. A healthy body and mind are crucial for overall well-being. A poor lifestyle would
lead to poor mental health. Adopting a healthy lifestyle would help to calm the mind and lift one's emotions.

2. What do you do to be healthy?

It is vital to know how to be healthy, thus there are three key tips that individuals must follow in order to be
healthy. One of the most important methods to keep healthy is to eat healthy foods at the proper times.
Healthy nutrition is the foundation for preventing many diseases, including diabetes, heart disease, cancer,
and high blood pressure. Junk foods should be avoided because they have no nutrients and so serve no
purpose. Instead of these fast and harmful items, a diet rich in nutrients should include green vegetables, fresh
vegetables, fruits, milk, and fish. Another is to exercise daily, exercising is essential for maintaining good
health and fitness. Furthermore, it is necessary in all aspects of life. Exercise is basically any physical activity
that we practice on a recurrent basis for relaxing our body and removing any mental stress. Today's kids, in
particular, need to exercise more than ever. Exercise on a regular basis is essential. When you do this on a
daily basis, you will become physically and psychologically fit. Last but not the least is to have a good night
sleep. In addition to eating nutritious meals and exercising, getting enough sleep is essential for heart health.
Inadequate or poor-quality sleep has been linked to high blood pressure, cardiovascular plaque accumulation,
and elevated cholesterol levels, according to research.

3. Why do we need to monitor our health condition?

Health monitoring is important for illness prevention, especially if early identification might reduce suffering
and medical expenditures. It can indicate changes in our condition, such as whether medication is adequately
controlling the condition or if it needs to be increased, decreased, or changed. Reduce the possibility of
problems by constantly monitoring existing conditions. Increase your lifespan and improve your health.
Avoiding expensive medical treatments can help you save money on healthcare over time. Form a good
working relationship with your doctor so that treatment can be more effective.
 4. As a young individual, how will you promote to the youth the importance of being aware to our own health
condition?
As a young person, I can use my voice and talents to educate my peers about the importance of maintaining
good health. Since many platforms that allow users to publish their own content that have grown in popularity
throughout the years, such as YouTube, Facebook, Instagram, Tik-tok, and others. I may utilize them as a tool
to teach not only the young, but every individual, the value of living a healthy lifestyle and instill in their minds
that a good laugh and a good night's sleep are the best cures in the doctor's book.
Advanced (5) Proficient(4) Approaching Proficiency (3) Developing(1)
Topic Knowledge Student has a clear grasp of information. Student has a partial grasp of the Students have a little Student does not have
Student demonstrates full knowledge information. Student eases with information. Student partial grasp of information.
more than required with explanations explanation and fails to elaborate. with explanation and Inaccurate and
and elaboration. elaboration. inappropriate explanation.
Organization Ideas are clearly organized. Clear states Ideas may not clearly developed/always Ideas may not organize, and Ideas may not focus/
the specific purpose of the speech. flow smoothly, and the purpose is not purpose is not clearly stated. developed, the main
clearly stated. purpose is not clear.
Overall: 10 points

NOTE: DETACH THIS P AGE FROM YOUR MODULE AND PASS IT ON OCTOBER 15, 2021.

P.E 11
Name: PRINCESS MILES A. REBUTA and Section: GRADE 11 OLL
Ms. Hazel A. Catubay, LPT (09998907343) Date: October 1, 2021 Score:

5 PHYSICAL FITNESS ASSESSMENT

ACTIVITY 1:

Directions: Identify what is being asked. Write your answer on the space provided.

CARDIOVASCULAR-RESPIRATORY ENDURANCE 1. It refers to the ability to exercise the body continuously over long periods of time.
FLEXIBILITY 2. It is the ability of the muscles to move joints with ease through the full range of motion without strain and
injury.
MASCULAR ENDURANCE 3. It is the ability to perform repeated exercises without getting tired or to withstand repetitions of the
muscle training exercise.
MASCULAR STRENGHT 4. It is the amount of force one's muscles can produce.
PHYSICAL FITNESS 5. It is the ability of a person to perform his daily task, and still have reserved energy in case of an
emergency.

Directions: Solve your Body Mass Index (BMI) and determine your weight status. (10 points)

BMI = Weight (in kilograms)

Height (in meters)2
BMI = 42
(1.50m)2
BMI = 42
2.25
BMI = 18. 6666667 or 18.6 – Normal