Las Pe 11

Republic of the Philippines
Department of Education
REGION III
SCHOOLS DIVISION OF BULACAN
CAMBAOG NATIONAL HIGH SCHOOL
LEARNING ACTIVITY SHEET No. 1
Subject: Physical Education

Learning Competency: Self- assess health-related fitness (HRF) status, barriers to physical activity
assessment participation and one’s diet. PEH11FH-Ig-i-6.
Physical Fitness as Defined
A person who is free from illnesses and can do physical or sports activities and still has an extra
energy to do more activities is considered to be physically fit. Physical fitness is a combination of
health fitness and body fitness. Health fitness refers to your body’s ability to fight off diseases. Body
fitness, on the other hand, is refers to the ability to do strenuous physical or sports activities without
getting tired easily. It is not enough for someone to only look good and feel good in order to be
called physically fit. An individual should also take into consideration his kind of lifestyle including
the food he takes every day because it can lead him to better health.
Health Related Fitness
This is primarily associated with disease prevention and functional health. Participating in regular
health-related fitness helps you control your weight, prevents diseases and illness, improves mood,
boosts energy and promotes better sleep.
Health Related Fitness Components
1. Body Composition – The combination of all the tissues that make up the body such as bones,
muscles, organs and body fat.
2. Cardiovascular Endurance – The ability of the heart, lungs, blood vessels, and blood to work
efficiently and to supply the body with oxygen.
3. Flexibility – The ability to use your joints fully through a wide range of motion.
4. Muscular Endurance – The ability to use muscles for a long period of time without tiring.
5. Muscular Strength – The ability of the muscles to lift a heavy weight or exert a lot of force one
time.
Skills Related Fitness Components
1. Agility – The ability to change body positions quickly and keep the body under control when
moving.
2. Balance – The ability to keep the body in a steady position while standing and moving.
3. Coordination – The ability of the body parts to work together when you perform an activity.
4. Power – The ability to combine strength with speed while moving.
5. Reaction Time – The ability to move quickly once a signal to start moving is received.
6. Speed – The ability to move all or a part of the body quickly.
Specific Components of Physical Fitness
1. Agility –The ability of the individual to change direction or position in space with quickness and
lightness of movement while maintaining dynamic balance.
2. Balance – The ability to control organic equipment neuro-muscularly; a state of equilibrium.
3. Coordination - The ability to integrate the body parts to produce smooth motion.
4. Endurance – The ability to sustain long continued contractions where a number of muscle groups
are used; the capacity to bear or last long in a certain task without undue fatigue.
5. Flexibility – The quality of plasticity, which gives the ability to do a wide range of movement.
6. Organic Vigor – It refers to the soundness of the heart and lungs which contributes to the ability to
resist disease.
7. Power – The ability of the muscles to release maximum force in the shortest period of time.
8. Speed – The ability to make successive movements of the same kind in the shortest period of
time.
9. Strength – The capacity to sustain the application of force without yielding or breaking; the ability
of the muscles to exert efforts against resistance.
Multiple Choice: Choose the letter of the best answer and encircle it. (assessment)
1. The following are components of Health Related Fitness except.

A. Body Composition B. Coordination C. Flexibility
2. Which of the following are correct about components of Skills Related Fitness.
I. Reaction Time and Muscular Strength
II. Agility and Body Composition
III. Cardiovascular Endurance and Coordination
IV. Power and Balance
A. I onlyB. II and III C. IV only
3. James Yap runs fast while dribbling the ball. As he crosses the middle part of the basketball court,
he changes his phase to avoid his opponent. What specific component of physical fitness did James
Yap apply?
A. Agility B. Coordination C. Speed
4. Washing dishes, cleaning the house and watering the plants are examples of what domain in
physical activities?
A. Domestic B. Leisure Time C. Occupational
5. This kind of activity, which includes resistance training and lifting weights, causes the body’s
muscles to work or hold against an applied force or weight.
A. Aerobic B. Bone Strengthening C. Muscle Strengthening
6. Social support is one of the barriers in physical activity, which from the choices below suggests in
order to overcome this barrier?
A. Invite friend and family member to exercise with you.
B. Do a social distancing with your friends so that you will not get sick.
C. Keep your interest to physical activities interest from your family and friends.
7. Money, values, and consumer skills all affect what a person purchases. The price of a food,
however, is not an indicator of its nutritional value. Cost is a complex combination of a food's
availability, status, and demand. What kind of eating preference/influence is this?
A. Cultural Preference B. Economic Influence C. Social Influence
8. In order to improve your eating habit, it requires you to follow a thoughtful approach. Which of
the following approaches should you apply?
A. REPLACE, REINFORCE, REFLECT B. REINFORCE, REFLECT, REPLACE
C. REFLECT, REPLACE, REINFORCE
9. Food laws and trade agreements affect what is available within and across countries, and also
affect food prices. Food labeling laws determine what consumers know about the food they
purchase. What kind of eating preference/influence is this?
A. Economic Influence B. Political Influence C. Religious Influence
10. The gymnast manages to do a full turn on the balance beam without falling. What kind specific
component of physical fitness the gymnast applied?
A. Balance B. Coordination C. Flexibility
11. The following are Physical Fitness for Health Related Fitness except.
A. Hexagon Agility Test B. Push Up C. Zipper Test
12. The following are Physical Fitness for Skills Related Fitness except.
A. 40-meter sprint B. Basic Plank C. Stork Balance Stand Test
13. Which of the following Physical Fitness Test measures the cardiovascular endurance?
A. 3-minute Step Test B. Basic Plank C. Push Up
14. Which of the following Physical Fitness Test measures the ability of the body to move in different
directions quickly.
A. 3-minute Step Test B. 40-meter sprint C. Hexagon Agility Test
15. If Cassandra’s BMI is 28, she can be classified as:
A. Normal B. Overweight C. Underweight
Task: My Week Ago
Evaluate your weekly physical activities by filling in the table below. Identify the physical activity, its
type and domain. On the fourth column, give your reason/s why you did the activity. Lastly, write
how long were you able to do the activities on the last column. Write three activities per day. Write
your answer in a separate sheet of paper.
Day Physical Types of Domain Reason of Duration

activity physical doing the
activity activity
7
Task: My Week Ahead
Create a Physical Activity Plan for one week. Include the components of Health
Related Fitness and Skills Related Fitness and the food you prefer to eat in your plan.
The table below will serve as your matrix.
Week 1
Day Physical Type of Domain Health Related Skills Related Duration Meal Remarks
Activity Physical Fitness Fitness
Activity Components Components
1 AM
PM
2 AM
PM
3 AM
PM
4 AM
PM
5 AM
PM
6 AM
PM
7 AM
PM
PHYSICAL FITNESS TEST SCORE CARD
Name: Sex: Age:
Direction: Perform the following activities to assess your fitness level. Make sure to
observe social distancing and other health and safety precautions.
Task 1: Health-Related Fitness Test
A. Body Composition: Body Mass Index (BMI)
1. Body Mass Index (BMI)

Height (meters) Weight (Kilograms) BMI Classification
B. Cardiovascular Endurance: 3-Minute Step

Heart Rate per Minute
Before the Activity After the Activity
C. Strength
1. Push up 2. Basic Plank
Number of Push ups Time
D. Flexibility
1. Zipper Test 2. Sit and Reach
Overlap/Gap (centimeters) Score
Right Left First Try Second Try Third Try
Task 2: Skill-Related Fitness Test

Coordination: Juggling Score: _________
A. Agility: Hexagon Agility Test

Clockwise: Time(00:00) Counterclockwise: Time (00:00) Average
B. Speed: 40 Meter Sprint Time:
D. Power: Standing Long E. Balance: Stork Balance Stand Test

Jump
Distance (centimeters) Right Foot: Time (00:00) Left Foot: Time (00:00)
First Trial Second Trial
F. Reaction Time: Stick Drop Test

1st Trial 2nd Trial 3rd Trial Middle Score

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Republic of the Philippines

Subject: Physical Education

Health Related Fitness

Health Related Fitness Components

1. The following are components of Health Related Fitness except.

Task: My Week Ago

Day Physical Types of Domain Reason of Duration

Task 1: Health-Related Fitness Test

A. Body Composition: Body Mass Index (BMI)

1. Body Mass Index (BMI)

B. Cardiovascular Endurance: 3-Minute Step

Task 2: Skill-Related Fitness Test

A. Agility: Hexagon Agility Test

B. Speed: 40 Meter Sprint Time:

D. Power: Standing Long E. Balance: Stork Balance Stand Test

F. Reaction Time: Stick Drop Test

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