Self Assesses Health Related Fitness 1
Self Assesses Health Related Fitness 1
Self Assesses Health Related Fitness 1
Physical Education 1
Quarter 1 – Module 1:
The Healthiest and Fittest ME
What I Need to Know
This module was designed and made to enlighten you with how you should
maintain and keep a fit body in order to have a healthy mind. At the end of the
quarter, you are going to do physical and recreational activities that are aligned with
healthrelated fitness and skills related activities. Through this module, you will also
clearly understand proper eating habits. You are also expected to learn ways to
improve your personal eating habit that will lead you to become a physically fit
individual.
Aligned with the curriculum, this module is focused on one lesson, that is:
This lesson will help you learn and understand the different health related
fitness and skill related fitness components. This is designed to help you clearly
identify the different abilities of the body in order for you to be physically fit. You are
considered physically fit whenever you can do series of physical activities without
being or feeling tired. Through this lesson, you will also deeply learn the value of
eating well and how it affects the entire system of your body.
Let us begin our trek to physical fitness. As you walk along the trek, leave a
print on your every step. The RIGHT steps indicate the Skill Related Fitness while the
LEFT steps indicate the Health Related Fitness. Some prints are already provided for
you to help your journey. Choose from the box below.
Agility Coordination Cardio Vascular Muscular Endurance
Muscular Strength Power Reaction Time
SPEED
FLEXIBILITY
BODY COMPOSITION
BALANCE
TREK TO PHYSICAL FITNESS
What’s New
Task: PAIR IT UP!
Study the table below. Under Column B are the specific components
of physical fitness. Pair each item with its description under Column
D. To signify pairing, draw any sports equipment on Columns A and D opposite the
item and the description matched. An example is provided below. Write your answer in
a separate sheet of paper.
What is It
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.
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.
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.
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.
Activities done by the skeletal muscles that utilize energy is called Physical
Activity. Activities you are doing at home or in school are considered to be physical
activity. It is classified into 4 domains: occupational, domestic, transportation, and
leisure time.
1. Occupational – These are the activities you do at your work place. Lifting
computers and books, going your friend’s desk or preparing lunch at the pantry. 2.
Domestic – These are the activities you do at home. Washing clothes and dishes,
gardening, carpentry, baking or cleaning the house.
3. Transportation – These are the activities that involves travelling. Riding a
jeepney, tricycle, motorcycle, or bikes.
4. Leisure Time – These are the activities you do during recreational activities.
Playing, swimming, hiking or craft making.
Aerobic
Aerobic activities, also called endurance activities, are physical activities in
which people move their large muscles in a rhythmic manner for a sustained period.
Muscle-Strengthening Activity
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.
Bone-Strengthening Activity
This kind of activity (sometimes called weight-bearing or weight-loading activity)
produces a force on the bones that promotes bone growth and strength.
Barriers to Physical Activities
We understand the benefits of physical activities to our health specially our body but
there are circumstances when we become lazy in performing physical activities. Below
are some of the barriers that hinder us to do physical activities:
1. Lack of time
2. Social Support
3. Lack of Energy
4. Lack of Motivation
5. Fear of Injury
6. Lack of Skill
7. High Costs and Lack of Facilities
8. Weather Conditions
Eating Habits
The term eating habits (or food habits) refers to why and how people eat, which
foods they eat, and with whom they eat, as well as the ways people obtain, store, use,
and discard food. Individual, social, cultural, religious, economic, environmental, and
political factors all influence people's eating habits.
Individual Preferences.
Every individual has unique likes and dislikes concerning foods. These
preferences develop over time, and are influenced by personal experiences such as
encouragement to eat, exposure to a food, family customs and rituals, advertising, and
personal values.
Cultural Influences.
A cultural group provides guidelines regarding acceptable foods, food
combinations, eating patterns, and eating behaviors. Compliance with these guidelines
creates a sense of identity and belonging for the individual.
Social Influences.
Members of a social group depend on each other, share a common culture, and
influence each other's behaviors and values. A person's membership in particular peer,
work, or community groups impacts food behaviors.
Religious Influences.
Religious proscriptions range from a few to many, from relaxed to highly
restrictive. This will affect a follower's food choices and behaviors.
Economic Influences.
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.
Environmental Influences.
The influence of the environment on food habits derives from a composite of
ecological and social factors. Foods that are commonly and easily grown within a
specific region frequently become a part of the local cuisine.
Political Influences.
Political factors also influence food availability and trends. 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.
Eating habits are thus the result of both external factors, such as politics, and
internal factors, such as values. These habits are formed, and may change, over a
person's lifetime.
When it comes to eating, we have strong habits. Some are good (“I always eat
breakfast”), and some are not so good (“I always clean my plate”). Although many of
our eating habits were established during childhood, it doesn’t mean it’s too late to
change them.
Making sudden, radical changes to eating habits such as eating nothing but
cabbage soup, can lead to short term weight loss. However, such radical changes are
neither healthy nor a good idea, and won’t be successful in the long run. Permanently
improving your eating habits requires a thoughtful approach in which you Reflect,
Replace, and Reinforce.
● REFLECT on all of your specific eating habits, both bad and good; and, your
common triggers for unhealthy eating.
● REPLACE your unhealthy eating habits with healthier ones.
● REINFORCE your new, healthier eating habits.
What’s More
You are done now with the lecture portion. At this point, you will experience the
physical fitness test designed by the Department of Education.
Equipment
Weighing or bathroom scale
calibrated properly.
Procedure:
For the Tester:
a. Wear light clothing before weighing
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
b. Record the score in kilogram
Scoring – record the body mass to the nearest 0.5 kilogram
2. Height is the distance between the feet on the floor to the top of the head in
standing position.
Equipment:
a. Tape measure laid flat to a concrete wall where zero point starts on
the floor
b. L-square; and
c. An even and firm floor and flat wall
Procedure For the
Tester:
a. Stand erect on bare feet with heels, buttocks and shoulders pressed
against the wall where tape measure is attached For the Partner:
a. Place the L-square against the wall with the base at the top of the
head of the person being tested. Make sure that the L-square when
placed on the head of the student, is straight and parallel to the
floor.
b. Record the score in meters.
Scoring – record the standing height to the nearest 0.1 centimeter
***1 meter = 100 centimeter
Flexibility – is the ability of the joints and muscles to move through its full range of
motion.
Zipper Test
Equipment
a. Ruler
Procedure
For the Tester
a. Stand erect
b. Raise your right arm, bend your elbow, and reach 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/across 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 the procedures a and b with left hand
over the shoulder. For the Partner
a. Observe whether the finger touched or overlapped each other, if not,
measure the gap between the middle fingers of both hands.
b. Record distance in centimeter.
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 the oxygen. Endurance may also refer to the ability of the
muscles to do repeated work without fatigue.
Push Ups
Speed – is the ability to perform a movement in one direction in the shortest period of
time.
40-Meter Sprint
Power – is the ability of the muscle to transfer energy and release maximum force at a
fast rate
Standing Long Jump
Scoring – Record the middles of the three scores (for example: if the score are
21, 18 and 19, the middle score is 19). In case where two (2) score are
the same (for example 18, 18, 25), the repeated score shall be recorded.
Juggling
Procedure
For the Tester
a. Remove the shoes and place hand on the hips
b. Position the right foot on the side of the knee of the left foot.
c. Raise the hell to balance on the ball of the foot.
d. Do the same procedure with the opposite foot.
For the Partner
a. Start the time as the hell of the performer is raised off the floor.
b. Stop the time if any of the following occurs:
⮚ The hand/s come off the hips
⮚ The supporting foot swivels or moves (hops) in any direction
⮚ The non-supporting foot loses contact with the knee
⮚ The heel of the supporting foot touches the floor c.
There shall be three (3) trials.
Scoring – Record the time taken on both feet in nearest seconds and divide the
score to two (2) to get the average percentage score.
Direction: Perform the following activities to assess your fitness level. Make sure to
observe social distancing and other health and safety precautions.
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
Multiple Choice: Choose the letter of the best answer and encircle it.
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 only
B. 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