Senior High School

PHYSICAL EDUCATION
AND HEALTH 1
First Semester – Module 3
Health Related Fitness, Physical
Activity Assessment and One’s Diet

Department of Education ⚫ Republic of the Philippines

 Published by the
Department of Education
Region X - Northern Mindanao
Copyright 2020

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 Senior High School

PHYSICAL EDUCATION
AND HEALTH 1
First Semester – Module 3
Health Related Fitness, Physical
Activity Assessment and One’s Diet

This instructional material was collaboratively developed and reviewed by

educators from public and private schools, colleges, and/or universities. We
encourage teachers and other education stakeholders to email their feedback,
comments, and recommendations to the Department of Education at
action@deped.gov.ph.

We value your feedback and recommendations.

Department of Education ⚫ Republic of the Philippines

 TABLE OF CONTENTS

Title Page
Title Page ……………………………………… i
Overview ……………………………………… 1
Objective ……………………………………… 1
Lesson 1: Health-related Components of Fitness…………….…. 2
Self-Test Activities ………………………………………. 4
Lesson 2: Barriers to Physical Activity ……………………………. 10
Self-Test Activities ……………………………………… 11
Lesson 3: One’s Diet ……………….……………………… 12
Self-Test Activities ………………………………………. 12
Summary ………………………………………. 13
References ………………………………………. 14
 OVERVIEW
Time to keep healthy!
Need a little inspiration for a healthier you? Being physically fit is like involving in a
relationship, you are expected to work on your regular exercise and you cannot even cheat
on your diet and work out. Applying health-related- fitness components in a well –rounded
exercise program supports a higher quality of life since this is all about your personal health
that involves variety of activities which will benefit your body and your mind. In general,
achieving an adequate level of fitness in all components of HRF is essential to good health.
Remember that our first wealth is our health!

What this module is all about?

This module is designed to help you achieve physical fitness for health reasons
through health-related fitness components and will help you deal with other major health
issues:

Lesson 1: Health-related-fitness (HRF) status

Lesson 2: Barriers to Physical Activity
Lesson 3: One`s Diet

What you are expected to learn from this module?

Learning Competencies
• Self-assess health-related fitness (HRF) status,
• Identify barriers to physical activity
• Self-Assessment on one`s diet

At the end of this module, you are expected to:

• Execute health-related components of fitness (HRF),
• Identify barriers on physical activity and on one`s Diet
• Evaluate the test results in the different health-related component and assess one`s
strength and weaknesses
• Assess daily food intake

How to Learn from this module?

This module will guide the students through the content of the lesson and will
undergo assessments as specified by the teacher such as:
1. Filling out PAR Q prior to any physical activity.
2. Reading of the instructions carefully in conducting HRF Components and provide own
equipment in conducting HRF
3. Observing proper safety measures while performing the test and record the test result.
4. Complete all the assignments and email them to your P.E teacher

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 Lesson 1 HEALTH-RELATED COMPONENTS OF FITNESS

What I Need to Know

At the end of the lesson you are expected to execute health related components of
fitness and self-assess the test results.

What I Know
Activity 1: Let`s Get Physical!
Direction: Create a video clip of at least 3-5 minutes presenting a physical activity in a form
of dance preferably household chores that will develop health-related component of fitness

What’s In
Physical fitness is defined as a state of good health as a result of exercise and proper
nutrition. Staying healthy is everyone`s priority. Most people understand that there are benefits
that arise from prioritizing physical fitness because active people generally live longer and
enjoys a better quality of life. The key to achieve physical fitness for health reasons is to give
emphasis on health-related fitness components when doing work out. It is not defined only by
what kind of activity you do, how long you do it, or at what level of intensity but rather over all
fitness which made up of 5 main components. These fitness components focus on factors that
promote optimum health and prevent the onset of disease and problems associated with
inactivity. You can determine if someone is physically fit by determining how well they perform
in each component in HRF.

The Health-related fitness (HRF) consist of 5 components namely; Cardiorespiratory

Endurance, Muscular Strength, Muscular Endurance, Flexibility and Body Composition.

Cardiovascular Endurance - is the ability of the heart and lungs to work together to provide
the needed oxygen and fuel to the body during sustained workloads. Physical
activity that trains for cardio respiratory endurance focuses on repetitive,
dynamic, and prolonged movements using major muscles groups.

Muscular Strength - the amount of force muscles can produce. You can train your muscles
to be stronger by lifting heavy weights for a few repetitions.

Muscular Endurance - the ability of muscles to perform continuous without fatiguing. It is a

measure of how long a muscle can withstand a prolonged contraction or many
repeated contractions.

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Flexibility - ability of each joint to move through the available range of motion for a specific
joint. It helps to prevent muscular imbalances and allows you to move about
with ease.

Body composition- the amount of mass compared to lean muscle mass bone and organs.
Overall health generally improves when you have lower amount of fat mass
and higher amount of lean muscles.

Other Factors Affecting Your Health:

1. Sleep - critical for proper hormone levels, mental health, recovery and much more. 8
Hours of sleep

2. Nutrition - What you put in your mouth will determine how successful you are. Eat at
least three meals a day; consisting of a lean protein source, a vegetable,
healthy fat, and fibrous carbohydrates. Taking essential nutrients in adequate
amount is called balanced diet. Good food helps in better sleep, proper brain
functioning and healthy body and weight.

3. Hydration- Water plays many roles in the human body. It helps the body eliminate
waste and plays a critical role in proper function of every system in our bodies.

Significance of Assessing Health-related fitness

The significance of this fitness activity is to help the students identify their current
fitness level which serves as a baseline in doing the task. They will compare their progress
over the time to improve their fitness in the future. This is a great way to help the students
understand how healthy they are and will learn how to set goals to improve their Health-related
fitness.

Physical Fitness Testing

An educational tool that helps students gain knowledge and understanding on the
benefits of being physically active and will be motivated to develop a physically active lifestyle.
This can be achieved through proper nutrition, physical exercise, sports and enough rest. This
is also an appropriate assessment tool for evaluating student’s strength and weaknesses.

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Activity 2. Pre- Activity: Getting ready for the Physical Activity!

Source: https://www.fgcu.edu/mariebcollege/rehabilitationsciences/exercisescience/files/EIM-
PAR-Q1-ada.pdf

ACTIVITY 3: SELF TESTING ACTIVITY FOR HEALTH-RELATED FITNESS

1. Anthropometric Measurements
Purpose: To determine Body Mass Index
Material/Equipment Needed: Bathroom scale, Tape measure

Execution:
a. Height. Stand straight, with buttocks and shoulder pressed against the
tape measure. Record the score in centimeters (cm)
b. Weight. Stand straight with weight evenly distributed on the center of
the weighing scale. Record in kilograms (kg)
c. Waistline. Locate your upper hip bone. Place your hands around your
waist, squeezing slightly and then moving your fingers downward until
you feel the top curve of your hips. Place a tape measure around your
stomach above the upper hip bone. Record in centimeters (cms).
d. Hipline. Place tape measure on the widest part of hip in line with the
pubis.
e. Computation:
e.1 Body Mass Index (BMI) – measure the body mass based on height
and weight that aid in determining weight categories.

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 BMI = weight in kg.
(height in m)2

Meters is use for height and Kilograms is use for weight. Supposed your weight is 60
kilograms and height is 1.7 meters; here’s your BMI:

BMI = 60 p
(1.7)2
= 60
2.89
= 19.53 (normal)

To identify if you are severely wasted, normal, overweight, obese refer to the table below.
BODY MAS INDEX RANGE CATHEGORY
Below 18.5 Severely Wasted
18.5 - 24.9 Normal
25 - 29.9 Overweight
30 and above Obese

f. Waist to Hip Ratio- measure of body mass-based fats percentage by the

relative measurement of waist and hip.
WHR = Waist Circumference (cm)
Hip Circumference (cm)

2. 3- Minute Step Test

Purpose: Test for cardiovascular Endurance level based on how quickly your
Heart Rate returns to normal after exercise.
Materials/Equipment Needed: Stop watch, 12 inches bench box, a
metronome
Goal: Step on and off the bench for 3 minutes straight while keeping consistent
pace.

Execution:
Stand close to 12 inches bench box (or stairs at home) while partner will
set metronome in 96 beats per minute (bpm). When ready, start the stop
watch, and march up and down. You can rest if you need to but remain
standing. When 3 minutes is up, stop immediately get your pulse rate.
Record the exercise Heart Rate:______bpm

Figure 1. (3 minute-step test)

3. Hamstring and Hip Flexor Test
Purpose: To test flexibility of the Hamstring and hips
Materials/Equipment needed: Protractor
Goal: Keeping both legs straight, lift one leg to the maximum angle with other
leg remains on the floor.

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 Execution:
Lie on your back on the floor beside a wall. Slowly lift one leg off the
floor. Keep the other leg flat on the floor. Keep both legs straight. Continue to
lift the leg until either leg begins to bend or the lower leg begins to lift off the
floor. Place a yardstick against the wall to mark the spot where the leg was
lifted. Lower the leg. Using a protractor, measure the angle created by the floor
and the yardstick. Repeat with other leg.

Figure 2. (Hamstring and Hip Flexor Test)

4. Zipper Test
Purpose: Test for the flexibility of the shoulder joints.
Materials/Equipment Needed: Tape measure
Goal: Raise one arm across back with bent elbow reaching down fingers of the
other hand.

Procedure:
In standing position, with your right hand, reach over right shoulder and at the
same time, place your left hand behind your back to try to touch the fingers of
the right hand. Perform the same test in the left hand. Measure the distance of
overlapped fingers in cm, if they fail to meet score as a minus or <0. Write zero
if the fingertips just touched with no overlap. Repeat the procedure with the
other hand. Record the score.

Figure 3. (Zipper Test)

5. Curl-Up
Purpose: To test the strength and endurance of the abdominal muscles.
Materials/ Equipment Needed: Mat or flat platform
Goal: perform curl-up with proper pacing

Execution:
Lie flat on the floor. Bend your legs more than 90 degrees with feet
remaining flat on the floor. Lay down with arms extended at the sides, palm
facing down with fingers extended touching the tape mark. From that
position, curl your trunk up with heels in contact with the floor until your

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 fingers reach 2nd marker. Upon reaching, lower back to the starting position.
Repeat one-curl up every 3 seconds. Continue the curl-ups and stop when
you are unable to keep the pace. Record the number of repetitions.

Figure 4. (Curl-Up)

6. 90-degree Push-Up
Purpose: To measure the strength and endurance of the arms and upper body.
Materials/Equipment Needed: Mat
Goal: To perform proper push-up for Men and Women

Execution:
Lie down facing the floor, place the hands just outside the shoulders with
elbows bent. Men: Support the body in a push-up position from the toes
with back, hip and legs align. Women: Support the body in a push-up
position from the knees instead of toes, with back, hip and legs aligned.
Lower the body until the upper arm is at right angle or (90 degrees). Repeat
as many times as possible.

Figure 5. Push UP

7. Flexed-Arm Support (Static)

Purpose: Test the muscular strength of the shoulder and upper arm.
Materials/Equipment Needed: Mat, Stopwatch
Goal: Hold the Push-up position not more than 35 seconds.

Execution:
Follow Push-up procedure 1& 2. From the starting position, lower the body
until the upper arm is parallel to the floor and elbow flexed at 90 degrees.
Hold the position as long as possible. Record the obtained holding position.

Figure 6. Flex Arm Support

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 After performing each HRF components, below are the guided interpretations for
your score:

Rating Scale for Static Endurance

Waist to hip Men Women Classification Score in Seconds
Ratio
Ideal 0.8 0.7 High-Performance Zone 30 and above
Low Risk <0.95-0.99 <0.81-0.84 Good Fitness Zone 20-29
Moderate 0.96-0.99 0.81-0.84 Marginal Zone 10-19
Risk
High Risk >1.0 >0.85 Low Zone 10

Age 16-26 Male Female

Curl-ups Push-ups Curl-ups Push-Ups
High Performance Can execute Can execute Can execute 25 Can execute 17
Zone 35 above 39 above above above
Good Fitness Zone 24-34 20-28 18-24 12-16
Marginal Zone 15-23 16-19 10-17 8-11
Low Zone 14 below 15 below 9 below 7 below

What I Have Learned

Now, you may be getting ready to perform the different health related components of
fitness to assess your strength and weaknesses. Take note that warming up before exercise
is a good way to reduce the risk of injury and to prepare yourself physically as well as mentally
for the said activity. Start with proper Stretching, warming-up and cooling down after
performing the test and make sure you have comfortable clothing and water.

ACTIVITY 4: Let`s Begin!

Instructions: Perform the following HRF components with the supervision of one of your
family members. Record your score in a sample Self-Assessment card below.

1. Anthropometric Measurement
2. 3-Minute step-test
3. Hamstring and Hip Flexor Test
4. Zipper Test
5. Curl-Up
6. 90 degrees push up
7. Flexed arm support

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Self-Assessment Card: Health-related fitness Status

Name:
Age: Sex:
Weight: Height:
Classification
HEALTH RELATED FITNESS TEST SCORE Analysis/Implication
BMI
Waist Hip Ratio
3-minute step test
Push- Up
Curl-up
Flex arm
Flexibility
Zipper Test

Guide Questions:
1. What is your strongest HRF Component?
2. What is your weakest HRF Component?
3. Which test did you score satisfactory? Poorly? What you should do about it?
4. How important is HRF in participating physical activity?

What I Know

Activity 5: Let Me Think!

Direction: Identify the following physical activities by writing the Health-related component
of fitness necessary in doing the task. Write your answer on the table below.
Fetching water Picking fruits from trees Jogging
Swimming Pulling/Pushing heavy object Skipping with a rope
Aerobic Dancing Raking Leaves Line dancing
Body Weight Squats Planking

Muscular Muscular Endurance Flexibility Cardiovascular

Strength Endurance

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 Lesson 2 Barriers to Physical Activity

What I Need to Know

At the end of the lesson you are expected to identify barriers to physical activity.

What I Know

Activity 1: Describe the Picture!

Direction: Describe the picture below. Can you tell what causes this person to act this way?
Write your answer on the space provided.

What’s New

The role of physical activity in our day to day lives has changed over the centuries
because of modern technological advancement that have made people less active due to
certain barriers to participation. Understanding common barriers to physical activity and
creating strategies to overcome them may help make physical activity part of daily life. The
following are some common reasons why people remain inactive.
Personal Barriers
1. Lack of interest
2. Joint Pain
3. Dislike of going out alone
4. Not belonging to a group
5. Lack of energy
6. Lack of encouragement
7. Worries about looks

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 8. Lack of time
9. Discomfort after exercise
10. Social influence

Environmental Barriers
The major environmental barriers are Time, Place, Space, Climate and Noise. The
environment which we live plays a major role on our level of physical activity. Factors such as
Poor street lighting at night and a lack of convenient places to do Physical Activity, traffic,
crime and pollution may also have an effect. Where we live, learn, work and play appear to
have a great deal to do with how active we are. Creating activity-friendly environment is one
way to help people become inactive such as buildings, streets, and communities that
encourage walking and biking.

What I Have Learned

Activity 2: Self-reflection!
Direction: On the table below, list down the barriers you encountered in doing
physical activity.

Personal Barriers Environmental Barriers

Follow up Question:

Cite some ways to overcome situations that hinders you to engage in physical activity.

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 Lesson 3 One’s Diet

What I Need to Know

At the end of the lesson you are expected to self-assess your food intake.

What I Know

Activity 1: Let me think!

Directions: On the table below, list down the foods you have eaten for the last 3 days and
write on the remarks column whether it is healthy or unhealthy.

DAY 1 Remarks DAY 2 Remarks DAY 3 Remarks

BREAKFAST
SNACK
LUNCH
DINNER

Guide Questions:
1. Do you have a healthy eating habit? Why did you say so? Explain
2. What are some eating habits that you should change? Why?
3. What eating habits you should continue? Why?

What’s In
Healthy diet is very essential for good health and nutrition. Eating lots of vegetables
and fruits which are packed with nutrients such as antioxidants, minerals, vitamins and fiber
can protect you against any diseases. It is also important that people need to watch their
intake of food to maintain a healthy diet. Your food choices greatly affect your health. Here
are some ways to maintain a healthy diet:
• Eat plenty of fruit and vegetables
• Eat less fat
• Limit intake of sugar and salt

What I Have Learned

Activity 2: Healthy Me!

Direction: Create a vlog showing your own recipe in making a healthy salad and explain to
your viewers the importance of a healthy diet.

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 What I Can Do

Activity 3: Sentence Completion!

Direction: Complete the following sentence below based on your understanding about the
topic.

I know that____________________________________________________
I have learned that______________________________________________
I realized that__________________________________________________

SUMMARY
A person stays happier when he/she is fit and healthy. A healthy mind reacts better
in a pressure situation. Good health and fitness is not something which one can achieve
entirely on our own. It also depends on the physical environment and the quality of food, air,
water all helps in building our fitness level. Creating a fitness plan that incorporates each of
the components of HRF can help ensure that you get the most health benefits from your
routine.

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