This module is packed with notes and essential information covering everything you need to know about different

physical fitness activities to assess your physical fitness capabilities. Hence, the results of this undertaking will
guide you in setting goals to achieve physical fitness. (The activities are purposely organized as follows :) There
are warm-up and exam-style practice questions for every part to give you an idea of how well you have already
grasped the lesson. This also contains topic based questions for focused skills to test your understanding of the
concepts of the lessons under the Most Essential Learning Competencies.

At the end of this module, you should be able to:

Learning Objectives:
▪ Identify the importance of evaluating health-related fitness components;
▪ Conduct self-assessment activities focusing on health-related fitness (HRF), barriers affecting physical fitness
activity, and on one’s diet; and
▪ Evaluate and reflect on test results and make future improvement plans.

Pre-Assessment:

1. What does BMI stand for?

A. Body Management Index C. Body Measurement Input
B. Body Mass Index D. Body Multiple Input
2. What is the purpose of BMI?
A. To measure body mass based on height and weights that aid in determining weight categories.
B. To measure body mass based on physical abilities and appearance.
C. To measure the stature
D. To measure your intelligence
3. Which of the following is NOT a factor in computing BMI?
A. Arms span B. Height C. Waistline D. Weight
4. What is Marc’s BMI if he weighs 65kg with a height of 1.70m?
A. 20.33 B. 22.49 C. 25.30 D. 27.42

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5. What is Jocelyn’s BMI category if she weighs 46kg and 1.6m tall?
A. 17.97 – Underweight C. 25.67 – Overweight
B. 19.22 – Normal D. 31.55 – Obese
6. Which of the following is NOT a physical fitness component of health-related fitness? Try to identify the following Physical Education and Health terminologies.
A. Body composition C. Muscular Strength and Endurance
B. Cardiovascular Fitness D. Reaction Time Activity: Matching Type
7. Which of the following is a questionnaire that will tell you if you should check with a doctor before you start Directions: Match COLUMN A with that in COLUMN B by drawing a line to make a correct pair.
engaging in physical activities?
A. PAR –Q B. PAR –U C. PAR –X D. PAR –Y COLUMN A COLUMN B
8. Which of the following is NOT an environmental barrier to physical activity? 1. Physical Fitness Improves Abdominal Muscles
A. Cycling Trails B. Recreation Facilities C. Time D. Walking Paths 2. Health Improves Flexibility
9. Which of these is a test for shoulder flexibility? 3. BMI Identifies your body mass index
A. Curl-up B. Flexed arm support C. Push-up D. Zipper Test 4. Curl Ups Test strength and weaknesses
10. Which of the following is the ability of the circulatory system to supply oxygen to working muscles during 5. Zipper Test It is our wealth
exercise?
A. Cardiovascular endurance C. Muscular Endurance
B. Flexibility D. Muscular Strength
11. Which of the following is produced by the contraction of a muscle?
A. Cardiovascular endurance C. Muscular Endurance Anything that we do that uses body energy can be considered Physical activity.
B. Flexibility D. Muscular Strength
12. Which of these pertains to the ability of the muscles to continue contraction over a length of time? Activity: Pre-checking for Physical Activity
A. Cardiovascular endurance C. Muscular Endurance Directions: Prior to any physical activity, it is just right to assess your general health through the PAR– Q &YOU
B. Flexibility D. Muscular Strength questionnaire. Fill it up the PAR-Q as a pre-requisite to check readiness for physical activity. Please fill-up and
13. Which of the following is NOT a primary benefit of regular cardiovascular exercise? answer the questions honestly.
A. Improved balance C. Lower blood pressure
Regular physical activity is fun and healthy, and increasingly more people are starting to become more active
B. Increased ability to take in and use oxygen D. Lower pulse rate
every day. Being active is very safe for most people. However, some people should check with a doctor before
14. The following are some reasons for personal barriers in doing physical activity. Which of the following DOES
they start involvement in physical activities.
NOT belong to the group?
A. Inconvenience of exercise C. Lack of Money to go to the gym. If you are planning to become much more physically active than you are now, start by answering the seven
B. Insufficient time to exercise. D. Lack of self-motivation. questions in the box below. If you are between the ages of 15 and 69, the PAR-Q will tell you if you should first
15. In what physical fitness test do these procedures belong? check with your doctor before you start participating in P.A.
- Use the Push-up procedure 1 & 2 for a preparatory position. From the starting position, lower the body until Common sense is your best guide when you answer these questions. Please read the questions carefully and
the upper arm is parallel to the floor and elbow flexed at 90 degrees. answer each one honestly: check YES or NO.
- Hold the position as long as possible. Record the obtained holding position.
A. Flexed Arm support B. Hip flexor test C. Push Up D. Zipper test

Health and physical fitness have an integral role in holistic development. The fate of our country for progress
relies on people, who are healthy and physically developed. Students, aside from developing their academic skills
and capabilities, should also focus on enhancing physical fitness to have a productive and prolonged life. The life
of a Grade 11 student must involve physical activities and be aware of health-related fitness is a thrust that each
should appreciate and inculcate as part and parcel of holistic development. In view of this, a well-organized and
carefully prepared set of health-related testing protocol activities is prepared to help students assess fitness and to
guide students in conforming to the right diet practices integral for lifelong health and fitness conscious existence,
paving the way for learners to become academically sound and physically fit as integral facilitators of national
(Source: Physical Education and Health Teacher’s Guide, Pasig: Department of Education, 2016, 24.)
development.

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NOTE: • Environmental Barriers – Obvious factors include the accessibility of walking paths, cycling trails,
• If you answered YES to one or more questions, you need to talk to your doctor by phone or in person BEFORE and recreation facilities. Factors such as traffic, availability of public transportation, crime, and
you start becoming much more physically active or BEFORE you perform a fitness appraisal. Tell your doctor pollution may also have an effect.
about the PAR-Q and the questions you answered YES. (Source: Physical Education and Health Teacher’s Guide, Pasig: Department of Education, 2016, 30.)
o You may be able to do any activity you want – as long as you start slowly and build up gradually. You
may also need to restrict your activities to those which are safe for you. Speak with your doctor about
the kinds of activities you wish to participate in and follow his/her advice.
o Find out which community programs are safe and helpful for you. Since you did a good job of identifying the HRF and the barriers to PA, are you now ready to perform the
• If you answered NO to all questions you can: expected activities?
o Start becoming much more physically active – begin slowly and build up gradually. This is the safest
and easiest way to go. Physical Fitness Testing Proper
Take part in a fitness appraisal. This is an excellent way to determine your basic fitness so that you can plan the Assessing one’s health status will help the person know about their strengths and weaknesses.
best way for you to live actively. Awareness of individuals’ health-related fitness and its relevant interpretations will aid the person to efficiently
create an action plan in observing a healthy lifestyle and selecting appropriate activities for areas that need
improvement.

Now that you have answered the pre-activity prior to Physical Activity. Activity 1: Measure Mo, E-sure mo
Are you aware of the different Health-related fitness (HRF) components?
Here they are:
1. Body composition- a relative percentage of body fat compared with lean body mass.
2. Muscular Strength- an amount of force that can be produced by a single contraction of a muscle.
3. Muscular Endurance- an ability of a muscle group to continue muscle contraction over a length of time.
4. Flexibility- an ability to use one’s joints fully in a normal range of motion.
5. Cardiovascular Endurance- is the ability of the circulatory system to supply oxygen to working muscles Procedure:
during exercise. 1. Height. Stand with trunk straight. Measure the distance from the floor to the top of the forehead. Record the
(Source: Physical Education and Health Teacher’s Guide, Pasig: Department of Education, 2016, 29.) score in centimeters (cm).
2. Weight. Stand on a weighing scale free from any object for weight accuracy. Record in kilograms (kg).
Physical Fitness Testing Activity
3. Waistline. Locate your upper hipbone. Find the proper spot by placing your hands around your waist, squeezing
Physical fitness testing is always an important component of physical education. This will help an individual know
slightly, and then moving your fingers downward until you feel the top curve of your hips. Place a tape measure
one’s strengths and weaknesses. The following are the self-testing activities for health-related fitness (HRF):
around your bare stomach just above the upper hipbone. Record incentimeters (cm).
1. Anthropometric Measurements 5. 3-Minute Step Test 4. Hipline. Place tape measure in the widest part of the hip in line with the pubis.
2. Hamstring and Hip Flexor Test 6. Zipper Test 5. Computation/s
3. Curl-up (Dynamic) 7. 90-degree Push-up (Dynamic) a. BMI- Body Mass Index – measure of body mass based on height and weight that aid in determining weight
4. Flexed-arm support (Static) categories.
Did you know that there are also reasons for an individual to not perform or do physical activities? These are the
following:

Barriers to Physical Activity (PA)

• Personal Barriers – Some common explanations (barriers) that people cite for resistance to exercise are:
1. Insufficient time to exercise b. Waist to Hip Ratio – measure stored body fats percentage by the relative measurement of waist and hip.
2. Inconvenience to exercise
3. Lack of self-motivation
4. Non-enjoyment, boredom of exercise
5. Lack of confidence in their ability to be physically active (low self-efficacy)
6. Fear of being injured or having been injured recently
7. Lack of self-management skills, such as the ability to set personal goals, monitor progress, or reward
progress toward such goals.
8. Lack of encouragement, support, or companionship from family and friends.

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Activity 2: Be Flexible Procedure:
1. Hamstring and Hip Flexor Test 1. Sit on a mat in a long sitting position. Bend your legs more than 90 degrees with your feet remaining flat on the
floor.
2. Lay down with arms extended at the sides, palm facing down with fingers extended touching the 1st tape mark.
3. From that position, curl your trunk up with heels in contact with the floor until your fingers reach the 2nd
marker.
4. Upon reaching, lower back to the starting position. Repeat one-curl up every 3 seconds.
5. Continue the curl-ups and stop when you are unable to keep up the pace. Record the number of repetitions.

2. 90-degree Push–up (Dynamic)

Procedure:
1. Lie on your back on the floor beside a wall.
2. Slowly lift one leg off the floor. Keep the other leg flat on the floor.
3. Keep both legs straight.
4. Continue to lift the leg until either leg begins to bend or the lower leg begins to lift off the floor.
5. Place a yardstick against the wall to mark the spot where the leg was lifted. Lower the leg.
6. Using a protractor, measure the angle created by the floor and the yardstick. The greater the angle, the better Procedure:
your score. 1. From a prone lying position, place the hands just outside the shoulders with the elbows bent.
7. Repeat with the other leg. 2. Boys: Support the body in a push-up position from the toes with back, hip and legs aligned. Girls: Support the
body in a push–up position from the knees instead of the toes, with the back, hip, and legs aligned.
2. Zipper Test 3. Lower the body until the upper arm is parallel to the floor or a 90-degrees angle of the bent elbow.
4. Repeat as many times as possible.

(Source: Physical Education and Health Teacher’s Guide, Pasig: Department of Education, 2016, 27.)
3. Flexed-Arm Support (Static)

Procedure:
1. In a standing position, raise one arm across your back, bend the elbow and reach down as far as possible
Procedure:
simultaneously, bring the other arm down and behind the back trying to cross fingers over those with the other
1. Use the Push-up procedure 1 & 2 for the preparatory position. From the starting position, lower the body until
hand.
the upper arm is parallel to the floor and elbow is flexed at 90 degrees.
2. Measure the distance of overlapped fingers in cm. If they fail to meet the score as a minus or <0. Write zero if
2. Hold the position as long as possible.
the fingertips just touched with no overlap.
3. Record the obtained holding position.
3. Repeat the procedure with the other hand. Record the score.

(Source: Physical Education and Health Teacher’s Guide, Pasig: Department of Education, 2016, 26.)
4. 3 – Minute Step Test

Activity 3: Cardio - Muscular Surprise

1. Curl – up (Dynamic)

Procedure:
1. Stand close to the 12-inch bench box while your partner will sets the metronome at 96 beats per minute (bpm).
2. When ready to begin, start the stopwatch, step one foot at a time to the beat (up, up, down, down). When 3
minutes is up, stop immediately to get your pulse rate.
3. Record the Exercise Heart Rate:______bpm

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Attachment: Record your score on the Health-Related Fitness Card and fill i n the necessary information needed. Measuring your fitness level is one way to find out your level of physical fitness. Below are references for
Interpretations will be based on the chart below. Complete the column for analysis/implications in two or three interpretation.
sentences only.
(Source: Physical Education and Health Teacher’s Guide, Pasig: Department of Education, 2016, 25.)

Activity: Record is the Best

HEALTH-RELATED FITNESS CARD

Rating Scale for Dynamic Muscular Endurance

INSTRUCTIONS: Fill in the needed information. The interpretations will be based on the chart given above.
You must complete the column for reflection in two to three sentences.

1. Fill in the needed data.

Rating Scale for Static Flexibility

Muscular Strength, Endurance, Flexibility

Rating Scale for Flexibility arising

6. Based on the score you got in the previous activity, do you consider yourself physically fit? Why?

(Source: Physical Education and Health Teacher’s Guide, Pasig: Department of Education, 2016, 28.)

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Activity: Lead me to where I am
Directions: Listed below are examples of physical activity barriers. Draw a line connecting its type, whether it is a Directions: Read and analyze the questions carefully. Circle the letter of the correct answer.
PERSONAL or ENVIRONMENTAL barrier.
Guide questions: 1. Which of the following is NOT a factor in computing BMI?
A. Arms span B. Height C. Waistline D. Weight
2. What is the purpose of BMI?
A. To measure body mass based on height and weight that aid in determining weight categories.
B. To measure body mass based on physical abilities and appearance.
C. To measure the stature
D. To measure your intelligence
3. What does BMI stand for?
A. Body Management Index C. Body Measurement InpuT
Final Questions: B. Body Mass Index D. Body Multiple Input
During the pre-activity on Par-Q & You, have you encountered any physical activity barriers? Are there 4. Which of the following is NOT a physical fitness component of health-related fitness?
any personal or environmental barriers? If yes, please list it down. (Write your answer in the space provided) A. Body composition C. Muscular Strength and Endurance
1. _______________ 3. _______________ 5. ____________ 7. _____________ 9. _______________ B. Cardiovascular Fitness D. Reaction Time
5. What is Marc’s BMI if he weighs 65kg with a height of 1.70m?
2. _______________ 4. _______________ 6. ____________ 8. _____________ 10. _______________ A. 20.33 B. 22.49 C. 25.30 D. 27.42
6. What is Josielyn’s BMI category if she weighs 46kg and she is 1.6m tall?
A. 17.97 – Underweight C. 25.67 – Overweight
B. 19.22 – Normal D. 31.55 – Obese
Activity: My Weekly Improvement Plan 7. Which of the following is a questionnaire that will tell you if you should check with a doctor before you start
Directions: Based on the outcome of your fitness assessment, make a future improvement plan. engaging in physical activities?
A. PAR –Q B. PAR –U C. PAR –X D. PAR –Y
Based on my evaluation and reflection on the results of my physical fitness assessment, the following will be My 8. Which of the following is NOT an environmental barrier to physical activity?
Weekly Improvement Plan with frequency and intensity levels per day. A. Cycling Trails B. Recreation Facilities C. Time D. Walking Paths
9. Which of these is a test for shoulder flexibility?
A. Curl-up B. Flexed arm support C. Push-up D. Zipper Test
10. Which of the following is produced by the contraction of a muscle?
A. Cardiovascular endurance C. Muscular Endurance
B. Flexibility D. Muscular Strength
11. Which of the following is NOT a primary benefit of regular cardiovascular exercise?
A. Improved balance C. Lower blood pressure
B. Increased ability to take in and use oxygen D. Lower pulse rate
12. The following are some reasons for personal barriers in doing physical activity. Which of the following DOES
NOT belong in the group?
A. Inconvenience of exercise C. Lack of Money to go to the gym.
B. Insufficient time to exercise. D. Lack of self-motivation.
13. In which physical fitness test do these procedures belong?
➢ Use the Push-up procedure 1 & 2 for the preparatory position. From the starting position, lower the
body until the upper arm is parallel to the floor and the elbow is flexed at 90 degrees.
➢ Hold the position as long as possible. 3. Record the obtained holding position.
A. Flexed Arm support B. Hip flexor test C. Push Up D. Zipper test
14. Which of the following has the ability to supply oxygen to working muscles during exercise?
A. Cardiovascular endurance C. Muscular Endurance
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 B. Flexibility D. Muscular Strength
15. Which of these pertains to the ability of the muscles to continue contraction over a length of time?
A. Cardiovascular endurance C. Muscular Endurance
B. Flexibility D. Muscular Strength

NOTE:

PLEASE RETRIEVE YOUR

LEARNING ACTIVITY SHEET ON
SEPTEMBER 27, 2021.

THANK YOU. KEEP SAFE.

NOTE: ‘Nak pakitabi ng MODULE mo EVERY WEEK, dahil at the end of our SECOND QUARTER may additional points ka dahil makakapagpasa ka ng COMPLETE MODULE.
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