Activity 1: PAR Q & YOU (A Questionnaire for People Aged 15 to 69)

Instruction: This questionnaire will help you and your family members check if
moderate to vigorous physical activity is safe for all of you. Put (/) for YES and (x)
for NO in the box that corresponds to you and your family’s answers. If you
answer “No” to all the questions, you are ready to engage in an active lifestyle. If
you answer “Yes” to any question, you need to talk to your family physician about
you or your family member’s condition before participating in any physical
activities.
If you are planning to become much more physically active than you are
now, start by answering the seven questions in the box below. If you are between
the ages of 15 and 69, the PAR-Q will tell you if you should check with your
doctor before you start. If you are over 69 years of age, and you are not used to
being very active, check with your doctor.

Common sense is your best guide when you answer these questions. Please
read the questions carefully and answer each one honestly: check YES orNO.
(https://www.fgcu.edu/mariebcollege/rehabilitationsciences/exercisescience/files/EIM
-PAR-Q1-ada.pdf)
QUESTIONS Father Mother Sister Brothe You
r
1. Has your doctor ever said that you have x
a heart condition and that you should
only do physical activity recommended by
a doctor?
2. Do you feel pain in your chest when you /
do physical activity?
3. In the past month, have you had chest x
pain when you were not doing physical
activity?
4. Do you lose your balance because of /
dizziness or do you ever lose
consciousness?
5. Do you have a bone or joint problem (for x
example, back, knee or hip) that could be
made worse by a change in your physical
activity?
6. Is your doctor currently prescribing drugs x
(for example, water pills) for your blood
pressure or heart condition?
7. Do you know of any other reason why x
you should not do physical activity?
Activity 2: Physical Fitness Tests (Health-related)
The physical fitness test is a set of measures designed to determine one’s
level of physical fitness. These tests will give you a deeper understanding of the
importance of exercise in developing total fitness and wellness. Record the result on
the table provided in the next succeeding pages.
Guidelines:
1. Do the following to prepare for the tests.
 - Review the procedure in conducting the Physical Fitness Tests.
- Wear the appropriate attire.
- Do the warm-up exercises on your own or with your partner.
- Re-orient yourself on the proper execution of the tests and recording of test
results.
- Go through the test without exerting maximum effort.
- Observe safety.

2. Perform the tests with a partner or assistant.

3. Record your test results.
Suggested sequence in administering and performing the tests.
Day 1 Day 2

BMI Basic Plank

3-minute Step Test Push up

Zipper Test Sit and Reach

HEALTH-RELATED FITNESS TESTS

A. Body Mass Index (BMI) - is the body’s relative amount of fat to fat-free mass.

Formula for computing Body Mass Index

Weight [kg]
Height [m]2

Example: _30_ = _30_ = 20.83 (Normal)

(1.2)2 1.44

Classification:
Below 18.5 Underweight
18.6 – 24.9 Normal
25 – 29.9 Overweight
30.0 – Above Obese

A.1. Weight – the heaviness or lightness of a person.

Equipment
Weighing or bathroom Scale in your house or in your Barangay Health
Center calibrated properly.

Procedure
For the test taker:
a. Wear light clothing before weighing.

Module 1 PE 111 – Health and Self-Testing Activities 1

 b. On bare feet, stand erect and still with weight evenly distributed on the
center of the scale.
For the partner:
a. Before the start of weighing, adjust the scale to zero point.
b. Record the score in kilograms.
Scoring – record body mass to the nearest 0.5 kilograms

A.2. Height – it is the distance between the floor to the top of the head in
standing position.

Equipment
1. Tape measure laid flat to a concrete wall. The zero point starts at the
bottom of the floor.
2. L-square or ruler; and
3. An even and firm floor and flat wall.

Procedure
For the test taker:
a. Stand erect on bare feet with heels, buttocks and shoulders pressed
against the wall where the tape measure is attached.
For the partner:
a. Place the L-square or ruler against the wall with the base at the top of
the person being tested.
b. Record the score in meters.
Scoring – record standing height to the nearest 0.1 centimeter
1 meter = 100 centimeter

Waist Circumference

Waist circumference is a good predictor of visceral fat which contributes

more risk of cardiovascular disease and diabetes than fat located in other areas
of the body.

Equipment: tape measure

Procedure:

For the test taker:

a. Wear light clothing before having your waist circumference taken.
b. On bare waist, stand erect and wrap the tape measure around your waist.
For your partner:
a. Record the score in centimeters.
Standard

Module 1 PE 111 – Health and Self-Testing Activities 2

 Men Women
Risk Centimeter Inches Centimeter Inches
Very High >120 >47 >110 >43.5
High 100 – 120 39.5 – 47 90 – 109 35.5 – 43
Normal 102 40 88 34.6
Low 80 – 99 31.5 – 39 70 – 89 28.3 – 35
Very Low <80 <31.5 <70 <28.5

B. Flexibility – refers to the ability of the joints to move through a full range of motion.

Zipper Test – a test of upper arm and shoulder girdle flexibility intended to
parallel the strength/endurance assessment of that region.

Purpose– To be able to touch the fingertips together behind the back by reaching
over the shoulder and under the elbow.

Equipment
Ruler

Procedure
For the Tester:
a. Stand erect.
b. Raise your right arm, bend your elbow, and reach down across your back as far
as possible, to test the right shoulder; extend your left arm down and behind your
back, bend your elbow up across your back, and try to reach/cross your fingers
over those of your right hand as if to pull a zipper or scratch between the
shoulder blades.
c. To test the left shoulder, repeat procedures a and b with the left hand over the
left shoulder.

http://www.depedbataan.com/resources/20/grade_8_learning_module_in_pe.pdf

For the Partner:

Module 1 PE 111 – Health and Self-Testing Activities 3

 a. Observe whether the fingers touched or overlapped each other, if not, measure
the gap between the middle fingers or both hands.
b. Record the distance in centimeter.
Scoring – record zipper test to the nearest 0.1 centimeter

Standard
Score Standard Interpretation
5 Fingers overlapped by 6 cm. and above Excellent
4 Fingers overlapped by 4 – 5.9 cm. Very Good
3 Fingers overlapped by 2 – 3.9 cm. Good
2 Fingers overlapped by 0.1 – 1.9 cm. Fair
1 Just touched the fingers Needs improvement
0 Gap of 0.1 or wider Poor

Sit-and-Reach – a test of flexibility for the lower extremities particularly the

trunk.

Equipment
Tape Measure

Procedure

For the Tester

a. Sit on the floor with back, head and shoulders flat on the wall. Feet are 12 inches
apart.
b. Interlock thumbs and position the tip of the fingers on the floor without bending
the elbows.
c. After the partner has positioned the zero point of the tape measure/meter stick,
(at the top of the middle fingers), the tester starts the test by sliding the hands
slowly forward without jerking, trying to reach the farthest distance possible
without bending the knees.
d. Bouncing or jerking movement is not allowed.
e. Do it twice.

Module 1 PE 111 – Health and Self-Testing Activities 4

 http://www.depedbataan.com/resources/20/grade_8_learning_module_in_pe.pdf

For the Partner

a. As the tester assumes the (b) procedure, position the zero point of the tape
measure at the tip of the middle fingers farthest of the tester.
b. See to it that the knees are not bent as the performer slides the farthest distance
that he could.
c. Record the farthest distance reached in centimeter.
Scoring – record the farthest distance between two trials to the nearest 0.1 centimeter
Score Standard Interpretation
5 61 cm. and above Excellent
4 46 – 60.9 cm. Very Good
3 31 – 45.9 cm. Good
2 16 – 30.9 cm. Fair
1 0.15.0 cm. Needs Improvement

C. Cardiovascular endurance – is the ability of the heart, lungs and blood vessels to
deliver oxygen to working muscles and tissues, as well as the ability of those
muscles and tissues to utilize that oxygen. Endurance may also refer to the ability of
the muscles to do repeated work without fatigue.

3 – Minute Step Test

Purpose – To measure cardiovascular endurance

Equipment
1. Step – 12 inches in height
2. Stopwatch
3. Drum, clapper, clicker, metronome with speaker or any similar device
Procedure
For the Tester:
a. Stand at least one foot away from the step or bench with trunk erect and eyes
looking straight ahead.
b. The first step of the sequence should be alternate. At the signal “Go”, step up
and down the step/bench for 3 minutes at a rate of 96 beats per minute. One
step consists of 4 beats – up with the left foot (ct. 1), up with the right foot (ct. 2),
down with the left foot (ct. 3), down with the right foot (ct. 4) for the first
sequence. Then up with the right foot (ct 1.), up with the left foot (ct. 2), don with
the right foot (ct. 3), down with the left foot (ct. 4) for the second sequence.
Observe proper breathing (inhale through the nose, exhale through the mouth).
c. Immediately after the exercise, stand and locate your pulse and in five (5)
second, or at a signal, start to get the heart rate.
d. Don’t talk while taking the pulse beat.
e. Count the pulse for 10 seconds. Multiply it by 6.

Module 1 PE 111 – Health and Self-Testing Activities 5

 http://www.depedbataan.com/resources/20/grade_8_learning_module_in_pe.pdf

For the Partner:

a. As the performer assume the position in front of the step, signal, “Ready” and
“Go”, start the stopwatch for the 3 – minute step test.
b. After the test, allow the performer to locate his/her pulse in 5 seconds.
c. Give the signal to count the pulse beat.
d. Let the performer count his pulse beat for 10 seconds and multiply it by 6.
Scoring – record the 60 – second heart rate after the activity.

D. Strength – refers to a muscle’s ability to generate force against physical objects. In

the fitness world, this typically refers to how much weight you can lift for different
strength training exercises.

Push-up

Purpose – To measure strength of upper extremities

Equipment– exercise mats or any clean mat

Procedure
For the Tester:
a. Lie down on the mat; face down in standard push-up position: palms on the mat
about shoulder width, fingers pointing forward, and legs straight, parallel, and
slightly apart, with the toes supporting the feet.
b. FOR BOYS: Straightens the arms, keeping the back and knees straight, then
lower the arms until there is a 90-degree angle at the elbows (upper arms are
parallel to the floor).

Module 1 PE 111 – Health and Self-Testing Activities 6

 http://www.depedbataan.com/resources/20/grade_8_learning_module_in_pe.pdf

FOR GIRLS: With knees in contact with the floor, straightens the arms, keeping
the back straight, then lowers the arms until there is a 90-degree angle at the
elbows (upper arms are parallel to the floor).

http://www.depedbataan.com/resources/20/grade_8_learning_module_in_pe.pdf

c. Perform as many repetitions as possible, maintaining a cadence of 20 push-ups

per minute. (2 seconds going down and 1 second going up)
d. A maximum of 50 push-ups for boys and 25 push-ups for girls.
For the Partner:
a. As the tester assumes the position of push-up, start counting as the tester lowers
his/her body until he/she reaches 90 – degree angle at the elbow. The partner
should stand in front of the tester and his/her eyes should be closed level to
accurately judge the 90 degrees bend.
b. Make sure that the performer executes the push-ups in the correct form.
c. The test is terminated when the performer can no longer execute the push-ups in
the correct form, is in pain, voluntary stops, or cadence is broken.
Scoring – record the number of push-ups made.

Push-up for Boys

Score Standard Interpretation
5 33 and above Excellent
4 25 – 32 Very Good
3 17 -24 Good
2 9-6 Fair
1 1 -8 Needs Improvement
0 Cannot execute Poor

Push-up for Girls

Score Standard Interpretation
5 33 and above Excellent
4 25 – 32 Very Good
3 17 -24 Good
2 9-6 Fair
1 1 -8 Needs Improvement
0 Cannot execute Poor

Basic Plank

Module 1 PE 111 – Health and Self-Testing Activities 7

 Purpose - to measure strength/stability of the core muscles

Equipment – exercise mats or any clean mat, stop watch/time piece

Procedure
For the Tester
a. Assume a push-up position. Rest body on forearms, with palms and fingers flat
on the floor. Elbows are aligned with the shoulders.
b. Legs are straight with ankles, knees and thighs touching together.
c. Support weight on forearms and toes; make sure that your back is flat. Head,
neck and spine are in a straight line.
d. Keep abdominals engaged/contracted; do not let stomach drop or allow hips to
rise.

https://www.popsugar.com/fitness/Plank-Elbows-1035840
For the Partner
a. Ensure of the availability of mat/smooth flooring or anything that can protect the
forearms.
b. Give the signal “Start/Go” and start/press the time piece.
c. Make sure that the back of the head, neck, spine and ankles are in a straight line.
d. Give two (2) warnings.
e. Stop the time when the performer can no longer hold the required position, or
when the performer has held the position for at least 90 seconds. Holding the
plank position beyond 90 seconds is considered unnecessary.
Scoring – record the time in the nearest seconds/minute. Maximum of 90 seconds for
Boys and Girls.

Score Standard Interpretation

5 51 seconds and above Excellent
4 46 – 50 seconds Very Good
3 31-45 seconds Good
2 16-30 seconds Fair
1 1 -15 seconds Needs Improvement
0 Cannot execute Poor

Family Health-related Fitness Tests Record

Record the result of you and your family members’ health-related fitness
assessment using the table below. Please provide documentation on each test.

A. Body Composition: Body Mass Index (BMI)

Body Composition Waist Circumference

Module 1 PE 111 – Health and Self-Testing Activities 8

 Name Height Weight BMI Classificatio
(meters) (kg) n Score Classificatio
n
Father
Mother
Sister
Sister
Brother
Brother
Yourself

B. Cardiovascular Endurance
Heart Rate Per Minute
Name Before the Activity After the Activity
Father
Mother
Sister
Sister
Brother
Brother
Yourself

C. Strength
Name Push-up Basic Plank
(number of push-up) (Time)
Father
Mother
Sister
Sister
Brother
Brother
Yourself

D. Flexibility
Name Zipper Test Sit and Reach
Overlap/Gap (cm) Score (cm)
Right Left 1st 2nd 3rd
Father
Mother
Sister
Sister
Brother
Brother
Yourself

Module 1 PE 111 – Health and Self-Testing Activities 9

 Assessment
Activity 2: Questions to Ponder

Direction: Answer the following questions.

1. What were your preparations for the different physical fitness tests?
________________________________________________________________
________________________________________________________________
________________________________________________________________
________________________________________________________________
________________________________________________________________
________________________________________________________________

2. What did you feel while doing the physical fitness tests?
________________________________________________________________
________________________________________________________________
________________________________________________________________
________________________________________________________________
________________________________________________________________
________________________________________________________________

3. Did you encounter problems while performing the physical fitness tests? How did
you resolve the problems?
________________________________________________________________
________________________________________________________________
________________________________________________________________
________________________________________________________________
________________________________________________________________
________________________________________________________________

4. What values did you gain from doing the physical fitness tests?
________________________________________________________________
________________________________________________________________
________________________________________________________________
________________________________________________________________
________________________________________________________________
________________________________________________________________

Activity 3: Fami-Link
Identify the usual physical activities of your family members in terms of health-
related fitness components. List the important information regarding the family members
in the following table provided.

Module 1 PE 111 – Health and Self-Testing Activities 10

 Note: Indicate only people in your actual household. Provide additional sheet of paper if
the space provided is not enough and attached together with this page.

Family Age Occupation/ Activities involved in HRF Household HRF

Members Work/Job relation to the component Chores component
Occupation/Work/Job involved involved
Example: Feeds the
chicken,
Father 54 PUJ Driver Drives and sits for 8 Repair
hours damages
in the
house.

Father

Mother

Sister 1

Sister 2

Module 1 PE 111 – Health and Self-Testing Activities 11

Brother 1

Brother 2

Me

References
Callo, L. et.al. (2016). Physical Education and Health Volume 1. Rex Bookstore
Inc. Manila.

Dimapilis, N., et.al (2009). Physical Education I - Physical Fitness and

Gymnastics. Books Atbp. Publishing Corp. Mandaluyong City.

Oyco, V. (2000). Physical Fitness for College Freshman. Rex Bookstore,Inc.

Manila.

PAR-Q & YOU. (2002).

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

Physical Education Learners Module Retrieved from

http://www.depedbataan.com/resources/20/grade_8_learning_module_in_pe.pdf

Printice, W. (2004). Get Fit Stay Fit. McGraw-Hill Companies, Inc. New York,
USA.

Module 1 PE 111 – Health and Self-Testing Activities 12

 Revised Physical Fitness Test Manual. (2019). Retrieved from
https://www.deped.gov.ph/2019/12/09/december-9-2019-do-034-s-2019-revised-
physical-fitness-test-manual/

Tulio, D. (2008). Basic Physical Education for College Worktext PE 1. National

Bookstore. Mandaluyong City.

Tulio, D., et.al.(2005). P.E 1 - Physical Fitness and Self-Testing Activities. Katha

Publishing Co.,Inc. Makati City.

Module 1 PE 111 – Health and Self-Testing Activities 13