Senior High School

Physical Education and

Health 12
Quarter 4 – Module 1: Week 1 & 2
Health – Related Fitness Self
Assessment

i
Physical Education and Health – Grade 12
Alternative Delivery Mode
Quarter 4 – Module 1: Health-Related Fitness Self-Assessment
First Edition, 2021

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do not represent nor claim ownership over them.

Published by the Department of Education

Secretary: Leonor Magtolis Briones
Undersecretary: Diosdado M. San Antonio

Development Team of the Module

Writer : Bethany Anne U. Mendez
Reviewer : Babelyn T. Gica and Rodjie L. Canada
Illustrator : Bethany Anne U. Mendez
Layout Artist:
Evaluator :
Moderator :
Management Team: Marilyn S. Andales EdD, CESO V, Division Superintendent
Anelito A. Bongcawil, EdD CESO VI Asst. Schools Division Superintendent
Fay C. Luarez, EdD, PhD, TM Asst. Schools Division Superintendent
Lorenzo M. Dizon, EdD, CESO VI Asst. Schools Division Superintendent
Mary Ann P. Flores – Chief CID
Isaiash T. Wagas – EPS LRMDS
Nenita G. Jaralve – EPS MAPEH
PSDS/SHS Division Coordinator: Clavel D. Salinas

Printed in the Philippines by:

Department of Education, Region VII, Division of Cebu Province
Office Address: IPHO Bldg., Sudlon, Lahug, Cebu City
Telefax: (032) 255-6405
E-mail Address: [email protected]

ii
 WHAT I NEED TO KNOW

Good day dear learner!

This module is solely prepared for you to access and to acquire lessons
befitted in your grade level. The exercises, drills and assessments are
carefully made to suit your level of understanding. Indeed, this learning
resource is for you to fully comprehend “self-assesses health-related fitness
(HRF) status, barriers to physical activity assessment participation and
one’s diet (PEH12FH-IIg-i-6)”. Independently, you are going to go through
this module following its proper sequence. Although you are going to do it
alone, this is a guided lesson and instructions/directions on how to do every
activity is plotted for your convenience.

Using this learning resource, you are ought to “self-assesses health-

related fitness (HRF) status, barriers to physical activity assessment
participation and one’s diet (PEH12FH-IIg-i-6)” as inculcated in the K-12
Most Essential Learning Competencies.

Lesson 1: Self-assesses HRF status (Body Mass Index and Cardiovascular

Endurance) status, barriers to physical activity assessment participation
and one’s diet.
Lesson 2: Introduction to Recreational Activity – Mountaineering
(Hiking, Trekking, Camping, Orienteering)
At the end of this module, you are expected to achieve the following
objectives:
1. identify the health-related fitness components and its proper
testing;
2. discover the different recreational activity – mountaineering:
hiking, trekking, camping, orienteering;
3. develop self-discipline through assessing and monitoring health-
related fitness; and
4. self-assess health-related fitness (HRF) status by filling-out
Health-Related Components score card.

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 WHAT I KNOW

PRE-TEST
Directions: Read each question carefully. Write the letter of the correct
answer on a separate sheet of paper.
1. If you want to evaluate your body’s relative amount of fat and fat-free
mass, which one of the following formulas should you use?
weight (pounds) height (centimeters)2
A. BMI = height (centimeters)2 C. BMI = weight (pounds)
weight (kilograms) height (meters)2
B. BMI = D. BMI = weight (kilograms)
height (centimeters)2

2. Which Body Mass Index (BMI) result is classified as normal?

A. 23.7 C. 18.4
B. 25.0 D. 27.3
3. The whole class of Grade 12 is administering the Physical Fitness Test.
Which of the following describes cardiovascular endurance?
A. The ability of muscle to do repeated work without fatigue.
B. The ability of muscle to generate force against physical objects.
C. The ability of the joints or muscles to move its full range of motion.
D. The ability of muscle/s to sustain repeated contractions against a
resistance for an extended period.
4. You arrived at a gym near your place where health enthusiasts go. Four
people were present at the place. One person is doing push-ups, the
second who is on the weighing scale, the third running on a treadmill
and the fourth is doing the sit and reach exercise. Which person
demonstrated cardiovascular endurance?
A. The one who is doing push-ups.
B. The one who is on the weighing scale.
C. The one who is running on a treadmill.
D. The one who is doing the sit and reach exercise.
5. The PE teacher in your school regularly conducts Physical Fitness Test.
Which of the following describes muscular strength?
A. The body’s relative amount of fat and fat-free mass.
B. The ability of the muscle to do repeated work without fatigue.
C. The ability of muscle to generate force against physical objects.
D. The ability of the joints or muscles to move its full range of motion.

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6. What physical activity or exercise measures muscular strength?
A. Ballet C. Dancing
B. Swimming D. Weightlifting
7. How will your properly measure the distance of the farthest reach in
performing zipper test?
A. Record the number of repetitions.
B. Record the distance in centimeter.
C. Record the distance to the nearest 0.1 centimeters.
D. Record the time of the nearest number of seconds or minutes.
8. Your teacher would like to determine your level of fitness in flexibility.
What physical fitness test should you perform?
A. Curl-ups C. Hexagon Test
B. Sit and Reach D. 3 – minute step test
9. Testing paraphernalia are important to determine the proper testing of
physical fitness. Which of the following is not needed for sit and reach
exercise?
A. Stopwatch C. Tape measure
B. Exercise Mat D. Individual Score Card
10. Why do we need to monitor one’s physical fitness?
A. To monitor improvement.
B. To cope with the requirements of the daily living.
C. To test Health-Related and Skill-Related Fitness.
D. To comply the Physical Education and Health subject requirements.

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 LESSON
1
HEALTH-RELATED COMPONENTS
▪ Body Composition – the body’s relative amount of fat and fat-free
mass.
▪ Cardiovascular Endurance – the ability of a muscle or group of
muscles to sustain repeated contractions against a resistance for an
extended period. It is one of the components of muscular fitness, along
with muscular strength and power.
▪ Muscular Strength – the ability of the muscle to generate force against
physical objects.
▪ Flexibility – the ability of the joints and muscles to move through its
full range of motion.
▪ Muscular Endurance – the ability of the muscle to do repeated work
without fatigue.

WHAT’S IN

Directions: Identify what Health-related component is developed in the given

pictures below. Determine if it is Body Composition,
Cardiovascular Endurance, Muscular Strength, Flexibility or
Muscular Endurance. Write your answer on a piece of paper.

1. 2.

A mountaineer carrying heavy A camper doing Yoga activity to start

backpack going to Mt. Apo. the day.
http://trekero.blogspot.com/2017/03/my-bit-of- https://www.krishnawellness.com/faq/practice-
heaven-moments-with-mt-apo.html yoga-every-day/

____________________________________ ___________________________________

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3. 4.

A group of friends hiking a long mile Three little kids camp in the forest
to Mount Pulag, Philippines. together with their father.
https://nojuanisanisland.com/2015/04/24/philipp https://travelmamas.com/5-safety-tips-for-
ine-mountains-my-personal-favorites/ camping-with-kids/
____________________________________
____________________________________ ___________________________________

WHAT’S NEW

Task: Check Me Up!

Directions: Identify what equipment is used in proper testing by placing a

check mark (√) in the appropriate column. Copy the table on a
separate sheet of paper.
Tape Measure

Exercise Mat
Stopwatch

Stairs
Ruler

FITNESS COMPONENTS

Body Composition

Cardiovascular Endurance

Muscular Strength

Flexibility

Muscular Endurance

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 WHAT IS IT

The Physical Fitness Test is a set of measures designed to determine

a student’s level of physical fitness. It is intended to test two categories of
physical fitness commonly referred to as: Health-Related and Skill-Related.
Health-related component refer to those physical attributes which
enable a person to cope with the requirements of daily living such as
cardiovascular endurance or stamina, muscular strength and endurance,
flexibility, and the appropriate body mass index (BMI).
The Physical Fitness Test usually administered at the beginning of the
School Year and on quarterly basis, thereafter, to monitor improvement.
TESTING PARAPHERNALIA
1. First Aid Kit
2. Drinking Water and Towel
3. Individual Score Card
4. During Testing:
a. Body Composition – tape measure, bathroom scale, L-square
b. Cardiovascular Endurance – stopwatch, step box or stairs (12”)

TEST PROTOCOL
1. The testing stations should be safe and free from obstructions.
2. The same equipment and testing stations should be used in the start of the
year and subsequent quarterly testing.
3. Learners should be allowed to go through the various tests with minimal
effort exerted to familiarize themselves with testing procedure.
4. The test requiring cardio-vascular endurance and those other tests which
involve the same muscle groups should not be take in succession.
5. Appropriate clothing: T-shirt jogging pants, and rubber shoes, or any
suitable sports attire is required.
6. Warm-up and stretching exercises before the tests except for 3-Minute Step
test shall be conducted.

Suggested sequence of administering the tests:

DAY 1 DAY 2 DAY 3

▪ Body Mass Index

▪ Basic Plank ▪ Zipper Test
▪ 3-minute step
▪ Push-Up ▪ Sit and Reach
test

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HEALTH-RELATED COMPONENTS:
A. Body Composition:
Formula: BMI (Body Mass Index)
weight (kilograms)
BMI =
height (meters)2
Example:
30 (kilograms)
BMI =
1.20 (meters)2

30 (kilograms)
BMI =
1.44 (meters)

BMI = 20.83 (NORMAL)

CLASSIFICATION
UNDERWEIGHT Below 18.4
NORMAL 18.5 – 24.9
OVERWEIGHT 25.0 – 29.9
OBESE 30 above
a. WEIGHT
✓ Equipment: Weighing or Bathroom Scale
PROCEDURE
FOR THE PERFORMER FOR THE PARTNER
▪ Wear a light clothing before
weighing.
▪ Before the start of weighing,
▪ On bare feet, stand erect and
adjust the scale to zero point.
still with weight evenly
▪ Record the score in kilograms.
distributed on the center on
the scale.
✓ Scoring: Record the body mass to the nearest 0.5
kilograms.
b. HEIGHT
✓ Equipment: Tape measure laid flat to a concrete wall. The
zero point starts at the bottom of the floor; L-square and
an even and firm floor and flat wall.

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 PROCEDURE
FOR THE PERFORMER FOR THE PARTNER

Place the L-square against the

▪
wall with the base at the top of
▪ Stand erect on bare feet with the head of the person being
heels, buttocks and shoulders tested. Make sure that the L-
pressed against the wall where square when placed on the
the tape measure is attached. head of the student is straight
and parallel to the floor.
▪ Record the score in meters.
✓ Scoring: Record standing height to the nearest 0.1
centimeters.
B. Cardiovascular Endurance
a. 3 – MINUTE STEP TEST
✓ Equipment: Stopwatch, drum, or clapper
✓ Step: 12 inches

PROCEDURE
FOR THE PERFORMER FOR THE PARTNER
▪ Position at least one foot away
from the step or bench.
▪ At the signal of “Go”, step up
and down the step/ bench for
3 minutes at a rate of 24 steps ▪ As the performer assumes the
per minutes. One step consists position in front of the step,
of for beats – that is, up with signal “READY” and “GO”.
the left foot (ct. 1), up with the Start the stopwatch for 3
right foot (ct. 2), down with the minutes.
left foot (ct. 3), down with the ▪ After the test, allow performer
right foot (ct. 4) to locate his/her pulse within
▪ Immediately, after the 5 seconds.
exercise, locate your pulse and ▪ Give the signal to count the
wait for the signal to start the beat.
▪ Let the performer count
counting.
▪ Do not talk while taking the his/her pulse beat for 10
pulse beat. seconds and multiply it by 6.
▪ Count the pulse beat per 10
seconds. Multiply it by 6.
✓ Scoring: Record the 60-second heart rate after the
activity.

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C. Flexibility
a. ZIPPER TEST
✓ Purpose: Test the flexibility of the shoulder girdle.
✓ Equipment: Ruler
PROCEDURE
FOR THE PERFORMER FOR THE PARTNER

▪ Stand erect.
▪ Raise your right arm, bend
elbow, and reach down across
your back as far as possible,
extend your left arm down and
behind your back, bend your ▪ Observe whether the fingers
elbow up across your back, touched or overlapped each
and try to reach or cross your other, if not, measure the gap
fingers over those of your right between the middle fingers of
hand as if to pull a zipper or both hands.
scratch between the shoulder ▪ Record the distance in
blades. centimeter.
▪ To test the left shoulder,
repeat procedures a and b with
the left hand over the left
shoulder.
✓ Scoring: Record zipper test to the nearest 0.1 centimeters.
POINTS STANDARDS
0 Did not touch fingers
1 Just touched fingertips
2 Fingers overlapped by 1 – 2 cm
3 Fingers overlapped by 3 – 4 cm
4 Fingers overlapped by 5 – 7 cm
5 Fingers overlapped by 8 cm and
more

b. SIT AND REACH

✓ Equipment: Tape measure or mete stick, cardboard and
paper.
PROCEDURE
FOR THE PERFORMER FOR THE PARTNER

▪ As the performer assumes the

▪ Sit on the floor with the back,
(B) procedure, position the
head, and shoulders flat on
zero point of the tape measure
the wall. Feet are 12 inches
at the tip of the middle fingers
apart.
of the performer.
▪ Interlock thumbs and position
▪ See to it that the knees are not
the tip of the fingers on the
bent as the performer slides
floor without bending the
the farthest distance that
elbows. Reach up.
he/she could.

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▪ Place hands on top of the ▪ Record the farthest distance
cardboard or paper where the reached in centimeters.
tips of the middle fingers are at
the top edge of the cardboard
or paper. Start the test by
pushing the cardboard or
paper slowly and try to reach
the farthest distance possible
without bending the knees.
Hold for 2 seconds.
▪ Do it three times.

✓ Scoring: Record the distance to the nearest 0.1 centimeters.

D. Muscular Strength and Endurance

a. PUSH-UP
✓ Purpose: Measure strength of upper extremities
✓ Equipment: Exercise Mats or any clean mats
PROCEDURE
FOR THE PERFORMER FOR THE PARTNER

▪ Lie down on the mat; face

down in standard pus-up
position; palms on the mat
about shoulder width, fingers
pointing forward, and legs
straight, parallel, and slightly
apart, with the toes supporting
▪ As the performer assumes the
the feet.
position of push-up, start
▪ For Boys: Straighten the arms,
counting as the performer
keeping the back and knees
lowers his/her body until
straight, then lower the arms
he/she reaches 90-degree
until there is 90-degree angle
angle at the elbow.
at the elbows (upper arms are
▪ Make sure the performer
parallel to the floor).
executes the pushups in the
▪ For Girls: With knees in
correct form.
contact with the floor,
▪ The test is terminated when
straighten the arms, keeping
the performer can no longer
the back straight, then lower
execute the push-ups in the
the arms until there is 90-
correct form, if in pain,
degrees angle at the elbows
voluntary stops, or cadence is
(upper arms are parallel to the
broken.
floor).
▪ Perform as many repetitions
as possible, maintain a
cadence of 20 push-ups per
minute. (2 seconds down and
1 second going up.

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 ✓ Scoring: Record the number of push-ups made.
b. BASIC PLANK
✓ Purpose: Measure the strength and stability of the core
muscles.
✓ Equipment: Exercise mats or any clean mat.

PROCEDURE
FOR THE PERFORMER FOR THE PARTNER

▪ Ensure the availability of a

mat or smooth flooring or
▪ Assume a push-up position, anything that can protect the
Rest body on forearms with forearms.
the palms and fingers flat on ▪ Give the signal “Start or Go”
the floor. Elbows are aligned and start or press the time
with the shoulder. piece.
▪ Legs are straight with ankles,
▪ Make sure that the back of the
knees and thighs touching
head, neck, spine, and ankles
together.
are in a straight line.
▪ Support weight on forearms
and toes; make sure that your ▪ Stop the time when the
back is flat. Head, neck, and performer can longer hold the
spine are in a straight line. required position, or when the
▪ Keep abdominals engaged or performer has held the
contracted; do not let stomach position beyond 90 seconds is
drop or allow hips to rise. considered unnecessary (90
seconds – maximum time).

✓ Scoring: Record the time in the nearest seconds or

minutes.
Physical Fitness Test measures and determines the level of Physical
Fitness which benefits once health. But people tend to live a sedentary life,
they avoid performing physical activities or exercises which for them is a waste
of time.
Here are some reasons why people tend not to perform physical
activities or exercises: (https://www.physio-pedia.com/Barriers_to_Physical_Activity)

BARRIERS TO PHYSICAL ACTIVITY:

1. Lack of Time
2. Social Influence
3. Lack of Energy
4. Lack of Motivation
5. Fear of Injury
6. Lack of Skill
7. Lack of Resources
8. Weather Conditions
9. Travel
10. Family Obligations

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 LESSON
2
Are you planning a walk after the community quarantine? How about
a longer walk with your loved ones (family and friends)? Have you explored
the mountains, hills, caves, forests, or hidden falls in/near your community?
If your answer is no, then think again. Maybe you are still a stranger in your
own place.
Consider some outdoor recreational activities that bring you closer to
nature. It is very relaxing to hear singing birds and bubbling brooks; very
soothing when you feel the breath of fresh air on your face and smell the
divine fragrance of flowers. A line in an energy beverage commercial says,
“Great things start from small beginning.” So, start your recreational
activities with hiking and/or jogging even within your compound this season.
To fully understand, the following terms related to mountaineering are
defined below.

RECREATIONAL ACTIVITY – MOUNTAINEERING

Hiking - It is an outdoor activity where there

are clear paths to follow. Paths are usually
beautifully charted with signs so that
hikers will not get lost along the trails.
Natural hiking trails serve as guides of the
hikers to their destinations. It is usually
shorter than trekking.

https://creazilla.com/nodes/36156-hiking-family-clipart

Trekking - This
outdoor activity is a longer journey on foot
compared to hiking. The activity is quite
challenging, allowing the trekkers to pass
through an uncharted path. Sometimes,
this will take within a few days or weeks.
Usually, undeveloped places are explored
in trekking where there is a close-up view
of the wonders of nature.

https://www.freepik.com/premium-vector/people-hiking-with-backpacks-cartoon-characters-
11
trekking-nature-outdoor-adventure-illustration_8733029.htm

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 Camping – It is an enjoyable outdoor
activity that allows you to experience
simple adventures outside your homes. It
allows a lot of moving since it involves
activities like carrying backpacks, hiking
and most of all pitching of tents. This
activity lets you experience interaction
and bonding with others while engaging in
different educational activities.

https://clipart.world/camping-clipart/family-camping-clipart/

Orienteering - It is an outdoor activity

that requires you to follow a specific
sequence of pre-set course with the
help of navigating devices, specifically
maps and compass to go through an
unfamiliar terrain. Aside from
physical, this activity requires mental
toughness to be able to reach the
expected destination.
https://www.istockphoto.com/illustrations/orienteering
You can always make your own version of these recreational activities
at home. Just be creative and innovative. Even a simple household chore
can be converted into something that will give you and your loved ones an
avenue to enjoy, relax and bond with one another during quarantine period.

13
 WHAT’S MORE

Activity 1: Story Time!

Directions: Read the story below and give what is asked. Write your answers
on a sheet of paper.
The Department of Education helps the Boy and Girl Scouts of the
Philippines revitalize its program as an effective co-curricular activity in the
leadership and value formation of every child. Its main objective is
consistent with the Department of Education’s mission to develop every
child into well-rounded individual with exemplary character worth the
emulation of school children.
Jayda and Jayden the twin siblings from Sibonga National High
School, Sibonga, Cebu has been chosen to represent the whole Cebu
Province for the National BSP and GSP camping that is to be held at Ten
Cents to Heaven in Tanay, Rizal where the campsite offers a perfect view of
the Sierra Madre mountain ranges and Laguna de Bay. On the first day of
their adventure, the camp master with code name “Rainbow” gave everyone
their navigating devices, specifically maps and compass for the unfamiliar
terrain for them to reach their 2nd destination. During the journey, the camp
master highly praised Jayda for her resilience in scaling the difficult route
despite her body structure; fat and small. During the 1-mile hiking, Jayden
felt a little bit tired because of the things he carried along the way. When
the troupe reached the destination, he finally able to cast off all his
belongings like the sleeping pad, slippers, clothes, flashlight, first aid kit,
tent, pillow, toiletries, fire starter, pocketknife inside his rucksack and the
10 liters of bottled water. Everyone in the troupe survived though it is a long
hike, but their feet were still ready for another quest. Another camp master
named “Skylight” instructed everyone to set-up their individual tent before
preparing their dinner. Then, campfire and talent’s night happened where
campers showed their capacities. The most remarkable performance that
night was the presentation of Ed, Eddie and Edda who showed their
gymnastics skills since they are part of a circus stunt. On the second day,
the camp masters also allowed everyone to swim in the river and then had
1-hour Zumba as their warm-up exercise before clearing away everything
for their next exploration. The trekking started in a different direction with
a long walk which took them along trails winding up, down, over and
around mountains leading them back to Ten Cents to Heaven campsite.

14
QUESTIONS:

1. In the beginning of Jayda and Jayden’s camping adventure, what

mountaineering activity will they take first?

2. What outdoor activity that requires you to follow a specific sequence of

pre-set course with the help of navigating devices, specifically maps and
compass to go through an unfamiliar terrain?

3. Jayda commended by her camp master for her resilience in scaling the
difficult route despite her body structure. What health-related fitness
component is described?

4. During the 1-mile hiking, Jayden felt a little bit tired because of the
things he carried along the way. What health-related fitness is exhibited
by Jayden?

5. What health-related fitness component is related to the situation

“Everyone in the troupe survived though it is a long hike, but their feet
were still ready for another quest”?

6. In the story, there were triplets who showed their skills in gymnastics
during the campfire and talent’s night. What health-related fitness
component did Ed, Eddie and Edda demonstrated?

7. Before leaving the campsite, the campers had a swimming and dancing.
Then, they also trekked in a different direction with a long walk which
took them a long trail winding up, down, over and around mountains
leading them back to Ten Cents to Heaven campsite. What health-
related fitness component is developed?

15
Activity 2: Truth be Told!
Directions: Identify the Barriers of Physical Activity situated and
underlined in the text. Choose your answers from the box and
write them on a sheet of paper.

Lack of Time Social Influence Weather Conditions

Lack of Energy Travel Lack of Motivation

Fear of Injury Lack of Skill Lack of Resources

Family Obligations

Standing in the balcony in his office with his eyes glaring the beauty of
twilight, Dan remembered his family he left in Cebu. Thinking of it, he would
have spent the day dancing with them as their exercise and bonding. (1) But
working in places to places makes him unable to do it any longer. (2) Though
when he can stay in a place for a much longer time, still he cannot perform
exercises due to his work schedule. He works as early as 7:00 o ‘clock in the
morning and ends late at 9:00 o ‘clock in the evening. (3) First thing he had to
do is to work and find incomes for his family’s need. Dan is the bread winner
and must pay for the tuition fee of his 6 other siblings. (4) He may be able to
bond with them through dancing, but work is much more important and
needed. “Kumusta naman mo diha sa bag-ong balay, ga sige pa mo og sayaw
sayaw?” said Dan over the phone. His brother replied that they no longer do
dancing because Dan, their eldest is away from them. (5) Nobody encourages
them anymore to groove. He also added that most of his close friends enjoys
playing Mobile Legends: Bang Bang than dancing. (6) He is interested to do so.
Hearing “Fist blood, triple kill and savage” is way much better than enjoying
the beat of music. Eventually, hearing those words from Lucas are very
hurtful. However, there is much worse than that. Alicia the youngest sister
met an accident a week ago. Her hip flexor was sprained after bumping into
another dancer during a cheer dance practice. (7) She cannot endure the pain
that is why moving for her is tiring. She said to herself (8) “I will not dance
anymore; I am afraid I might get wounded again”. Dan ended the phone call
saying “Ma, sayaw og apil nila. Exercise ba, pampahimsug sa lawas”. (9) His
mama Corazon reacted that she does not know how to dance and move
flawlessly. She even cannot track the timing and beat of music. (10) Dancing
for them is tough since they just moved to their new place. Clothes, utensils,
and furniture are still in the living room and they do not own music player
anymore. (11) The place is not enough for their big family.

16
Activity 3: Watch Out!

Directions: To fully understand the Health-Related Fitness Component

Assessment, open these links:
• Health-Related Fitness Assessment:
https://www.youtube.com/watch?v=2JVAseYqXmE

• Physical Fitness Test (PFT) – Health-Related Fitness:

https://www.youtube.com/watch?v=k2HvHPIcPeM

WHAT I HAVE LEARNED

Directions: Read and answer the following questions. Do this on a sheet of

paper.

1. What benefits can we get from Physical Fitness Test? Give at least
three and explain further.
2. When can a person be considered physically fit or healthy? Cite
instances.
3. Have you performed physical activity a day? If yes, what inspired you to
do so? If no, what is/are the barrier/s you encounter?
4. What are the different mountaineering activities? Describe each.
5. How does the different mountaineering activities can improve one’s
health-related fitness?

RUBRICS
CRITERIA 5 points 3 points 1 point
Respond to the Respond to all Respond to 3 – 4 Respond to 1 – 2
questions questions questions questions
Multiple
No mistakes in Few mistakes in
Grammar and mistakes in
grammar and grammar and
spelling grammar and
spelling spelling
spelling
Response to the
questions is
insightful, shows Response to the Response to the
Quality of thought and questions show questions is
Response effort, shows thought, effort logical, clear,
original thought and are relevant and readable.
and shows
critical thinking

17
 WHAT I CAN DO

Directions: Test yourself by using the different fitness parameters and

protocols. Use the format below. Do this on your answer sheet.

Name: Address:

Sex: Age: Contact No.: Grade & Section:

MY HEALTH-RELATED COMPONENTS SCORE CARD

BODY MASS INDEX

Body Mass Index (BMI): Classification:

Height (meters): Weight (kilograms):

CARDIOVASCULAR ENDURANCE

3 – Minute Step Test

Heart Rate Before the Heart Rate After the

Test: Test:

FLEXIBILITY

Right: Sit and Reach:

Zipper Test
Left:

MUSCULAR STRENGTH

Push-up: ___________________

MUSCULAR ENDURANCE

Basic Plank: _______________

Partner’s Signature Over Printed

Signature of Performer
Name

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 ASSESSMENT

Directions: Read each question carefully. Write the letter of the correct
answer on your answer sheet.
1. If you want to evaluate your body’s relative amount of fat and fat-free
mass, which one of the following formulas should you use?
weight (pounds) height (centimeters)2
A. BMI = height (centimeters)2 C. BMI = weight (pounds)
weight (kilograms) height (meters)2
B. BMI = D. BMI =
height (centimeters)2 weight (kilograms)

2. You were instructed to compute Lyla’s BMI. She weighs 60 kilograms and
has the heigh of 1.52 meters. What is her BMI and classification?
A. 25.96 – overweight C. 26.95 – overweight
B. 29.56 – overweight D. 29.65 – overweight
3. If Deo weighs 48 kilograms with a height of 1.52 meters. What is his body
mass index?
A. 20.70 B. 20.77 C. 27.07 D. 27.77
4. How do you classify Deo’s body mass index?
A. Normal B. Underweight C. Overweight D. Obese
5. If a person’s BMI is 27.1 whose height is 1.72. What would its weight in
kilograms?
A. 20 kg. B. 40 kg. C. 60 kg. D. 80 kg.
6. Why is it important to monitor one’s physical fitness?
A. To monitor improvement.
B. To cope with the requirements of daily living.
C. To test Health-Related and Skill-Related fitness.
D. To comply with the Physical Education requirements.
7. Which of the following situation describes lack of resources as a barrier to
physical activity?
A. Kasey went to the mall to window shop since the gym is closed.
B. Noel went to the plaza just to perform his daily jogging because he
is bored.
C. Linley went to her friend’s house because her friend invited her to
their family-owned dance hall.
D. Japheth went to the gym to have his weekly routine since he does
not have equipment to use at home.

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8. Dan is a travel vlogger whose destinations are distinct which means he
cannot do exercise and physical activity daily. What barrier to physical
activity is described?
A. Travel C. Lack of Energy
B. Lack of Motivation D. Social Influence
9. Jayda and Jayden went on an outdoor activity that requires them to follow
a specific sequence of pre-set course with the help of navigating devices,
specifically maps and compass to go through an unfamiliar terrain. What
activity did the twins take?
A. Camping C. Hiking
B. Orienteering D. Trekking
10. Amie told her mother that her trip to Baguio City involves activities like
carrying backpacks, hiking and most of all pitching of tents. This activity
let her experience interaction and bonding with others while engaging in
different educational activities. What outdoor activity is described?
A. Camping C. Hiking
B. Orienteering D. Trekking

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 ADDITIONAL ACTIVITY/IES

Directions: Conduct a Physical Fitness Test with the three (3) members of
your family using the different fitness parameters and protocols.
Use the format below for each family member. Do this on your
answer sheet.

Name: Address:

Sex: Age: Contact No.: Grade & Section:

MY HEALTH-RELATED COMPONENTS SCORE CARD

BODY MASS INDEX

Body Mass Index (BMI): Classification:

Height (meters): Weight (kilograms):

CARDIOVASCULAR ENDURANCE

3 – Minute Step Test

Heart Rate Before the Heart Rate After the

Test: Test:

FLEXIBILITY

Right: Sit and Reach:

Zipper Test
Left:

MUSCULAR STRENGTH

Push-up: ___________________

MUSCULAR ENDURANCE

Basic Plank: _______________

Partner’s Signature Over Printed

Signature of Performer
Name

21
 22
WHAT’S MORE: WHAT’S NEW
Activity 1:
1. Orienteering FITNESS
2. Orienteering COMPONENTS
Ruler
Stairs

3. Body Composition
Stopwatch
Exercise Mat

4. Muscular
Tape Measure

Strength
5. Muscular Body
√
Endurance Composition
6. Flexibility Cardiovascular
7. Cardiovascular √
Endurance
Endurance
Muscular
√
Strength
Activity 2: Flexibility √
Muscular
1. Travel √
Endurance
2. Lack of Time
3. Family
Obligations WHAT’S IN: WHAT I KNOW:
4. Lack of Time
5. Lack of Motivation 1. Muscular Strength 1. B
6. Social Influence 2. Flexibility 2. A
7. Lack of Energy 3. Cardiovascular 3. D
8. Fear of Injury Endurance / 4. C
9. Lack of Skill Muscular Endurance 5. C
10. Lack of 4. Body Composition 6. D
Resources 7. C
11. Lack of 8. B
Resources 9. A
10. A
ANSWER KEY
 23
ASSESSMENT:
1. B 6. A
2. A 7. A
3. B 8. A
4. A 9. B
5. C 10. A
WHAT I CAN DO: WHAT I HAVE LEARNED:
Answers may vary. 1.
2.
3. Answers may vary.
4.
5.
REFERENCES

• K to 12 Most Essential Learning Competencies with Corresponding CG

Codes
• http://trekero.blogspot.com/2017/03/my-bit-of-heaven-moments
with-mt apo.html
• https://www.krishnawellness.com/faq/practice-yoga-every-day/
• https://nojuanisanisland.com/2015/04/24/philippine-mountains-
my-personal-favorites/
• https://travelmamas.com/5-safety-tips-for-camping-with-kids/
• https://www.physio-pedia.com/Barriers_to_Physical_Activity
• https://creazilla.com/nodes/36156-hiking-family-clipart
• https://www.freepik.com/premium-vector/people-hiking-with-
backpacks-cartoon-characters-trekking-nature-outdoor-adventure
illustration_8733029.htm
• https://clipart.world/camping-clipart/family-camping-clipart/
• https://www.istockphoto.com/illustrations/orienteering
• https://www.youtube.com/watch?v=2JVAseYqXmE
• https://www.youtube.com/watch?v=k2HvHPIcPeM

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For inquiries or feedback, please write or call:
Department of Education, Region VII, DepEd-Cebu
Province
(Office Address) IPHO Bldg., Sudlon, Lahug, Cebu City
Telefax: (032) 255-6405
Email Address: [email protected]

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