Republic of the Philippines

Department of Education
Division of Bohol

Physical Education 6

SECOND QUARTER

Quarter : 2 Week : 2 Day : 3 Activity No. : 2

Competency: : Assesses regularly participation in physical activities based the Philippines Physical
Activity Pyramid.Code:PE6PF-IIb-h-18
Objective : Assess of physical activities and physical fitness using health related fitness
components.
Topic : Assessment using Health - Related Fitness Components.
Materials : Pictures, ruler, table/chair
Reference : (Ligaya Bautista Garcia-Quinitio, Eduardo V. Cipriano, Eliseo P. Buhain, Juliet H. Brioso, Diana Alcoba-Alonzo,
Gernalyn Andres-Solano 2016)
Ligaya Bautista Garcia-Quinitio, Eduardo V. Cipriano, Eliseo P. Buhain, Juliet H. Brioso, Diana Alcoba-Alonzo,
Gernalyn Andres-Solano. 2016. The 21st Century MAPEH in ACTION. Quezon City: REX PRINTING
COMPANY, INC.

Mildred C. Gemperoso, Marie Michelle G. Manigque, Felix G. Ecaldre. 2005. Sing Sketch Stretch 6. Quezon City:
ABIVA PUBLISHING HOUSE, INC.
https://tinyurl.com/y22af7vd
https://tinyurl.com/yy7npzoe
https://tinyurl.com/y6sjsvt3
Copyrights : Pending for approval
Concept Notes:

➢ Physical Activities – refers to the ability of a person to use his/her body in a vigorous physical exercise.
➢ Fitness – is the well-being of the person and determines the ability of his/her body to perform well in
work and leisure activities.
➢ Health-related fitness (HRF) – are prescribed to improved individual’s health.
HEALTH-RELATED FITNESS COMPONENTS
Component Description Examples
Body Composition The amount of fat in the body compared to the body Waist circumference
mass.
Cardiovascular endurance The capacity of the vascular system, heart, and lungs Duck walk
to bring blood to the muscles during a partial or
sustained physical activity.
Muscular Strength Ability of the muscles to exert maximal effort in a Squat, sits-up
brief duration.
Muscular endurance The ability of muscles to perform activities again and chair/ table Push-ups
again for several times to sustain a specific position
extensively
Flexibility The ability of a joint to bend and stretch when Zipper test
moving in different motions.
Activity 1
Direction.

1. Follow the safety precautions and refer to the result of your PAR-Q before doing the physical fitness test.

2. Perform the following physical activities with the assistance of your parents, elder siblings, or anybody
in the home older than you.

A. Preparatory Activities
1. Resting Heart Rate
Directions: Count your pulse for 1 minute before doing any activity with your radial or carotid artery.
Write your pulse rate here: ___________beats per minute
2. General Warm- up Exercise
Directions: Perform a 5 minute- slow jog as a form of general warm- up exercise.

B. Performance of Physical Fitness Test

Chair / Table Push-ups

Procedures
• Stand straight facing a table or a chair with hands on the sides and
knuckles in front.
• Place both hands on the chair or table, putting the four fingers in
front and the thumbs down at the edge.
• Lower the body until the shoulder bone touches the edge of the
chair/table.
• Extend one leg backward, followed by the other so that both legs
are on the same line. Photo credit:Azumio
• Straighten the elbows by pushing up to raise the trunk.
• Bend the elbows to lower the trunk.
• Remember to maintain extended legs as you make the push-ups.
• Inhale as you raise the trunk, exhale as your lower the trunk. Your score is equal to the number of push-
ups you can make.
• Record the number of push-ups in 2 minutes.

Squat
Procedures
• Measure 32 feet distance using one-foot ruler. Mark one end as starting point and the other end as
endpoint..
• Stand facing forward with your chest up.
 • Place your feet shoulder-width apart or slightly wider. Extend your
hands straight out in front of you to help keep your balance. You can
also hold your hands at chest level or place them behind your head.

• Bend your knees and hips, sticking your butt out like you’re sitting into
an imaginary chair. Keep your spine neutral, and do not let your lower
back round.
• Squat down as low as you can, keeping your head and chest lifted. Keep Photo credit :Openfit

your knees over your ankles and press your weight back into your heels.
• Keep your body tight, and push through your heels to bring yourself back to the starting position. This is
one rep.
• Record the number of reps you made in 3 minutes.

C. Assessment of Physical Fitness Tests Results.

1. Record your scores in the table below.
Physical Activity Health - Related Target Actual Rating
Fitness Components Performance Performance
1. Chair/ table push-ups Muscular endurance 20
2. Squat Muscular strength 25

2. Assess your performance rating by using the rating scale below:

Chair/table push-ups Squat
Score Rating Score Rating
20 Excellent 25 Excellent
17-19 Very Good 19-24 Very Good
11-16 Good 13-18 Good
6-10 Fair 7-12 Fair
1-5 Needs Improvement 1-6 Needs Improvement

D. Answer the following questions:

1. Did you like the activity?
2. Based on your performance rating, which health-related fitness components needs improvement?