8

Physical
Education
Quarter 1 – Module 1:
Physical Fitness Activities

M
Physical Education – Grade 8
Self-Learning Module (SLM)
Quarter 1 – Module 1: PE- Physical Fitness Activities
First Edition, 2020

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Development Team of the Module

Writers: Rhea May M. Enate
Editors: Christy S. Bagayas
Reviewers: Cherry B. Escoto
Illustrator: Regina L. Fiel
Layout Artist: Jim Ryan S. Dela Cruz
Cover Art Designer: Reggie D. Galindez
Management Team: Carlito D. Rocafort, CESO V – Regional Director
Rebonfamil R. Baguio, CESO V – OIC-Assistant Regional Director
Leonardo M. Balala CESE- Schools Division Superintendent
Gilbert B. Barrera – Chief, CLMD
Arturo D. Tingson Jr. – REPS, LRMS
Peter Van C. Ang-ug – REPS, ADM
Magdaleno C. Duhilag - REPS, MAPEH
Ismael M. Ambalgan- Chief, CID
Sheryl L. Osano- EPS, LRMS
Nelly S. Bragado- EPS, MAPEH

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Introductory Message
This Self-Learning Module (SLM) is prepared so that you, our dear learners, can
continue your studies and learn while at home. Activities, questions, directions,
exercises, and discussions are carefully stated for you to understand each
lesson.
Each SLM is composed of different parts. Each part shall guide you step-by- step
as you discover and understand the lesson prepared for you.
Pre-test are provided to measure your prior knowledge on lessons in each SLM.
This will tell you if you need to proceed on completing this module, or if you need to
ask your facilitator or your teacher’s assistance for better understanding of the
lesson. At the end of each module, you need to answer the post-test to self-check
your learning. Answer keys are provided for each activity and test. We trust that
you will be honest in using these.
In addition to the material in the main text, Notes to the Teachers are also
provided to the facilitators and parents for strategies and reminders on how they
can best help you on your home-based learning.
Please use this module with care. Do not put unnecessary marks on any part of
this SLM. Use a separate sheet of paper in answering the exercises and tests. Read
the instructions carefully before performing each task.
If you have any questions in using this SLM or any difficulty in answering the
tasks in this module, do not hesitate to consult your teacher or facilitator.
Thank you.
 What I Need to Know

Hello, learners! How are you today? Let me share to you ideas and skills that
can be applied in our daily lives.

Our module allows you to understand the concept of developing a lifelong

habit about physical fitness and wellness which is a challenge to many Filipino
families. Nowadays, people become inactive in physical activities because of many
reasons. One of these is the advancement of Science and Technology and social
media that led to neglecting simple physical exercises and physical activities at
home and at school. Everyone in the family must do simple activities to improve
health and reduce risk of illnesses. Before you start on the commitment to fitness,
be sure that everyone in the family has consulted a doctor.

As you go through this module you are expected to

1. Undertake physical activity tests and physical fitness assessment
(PE8PF-Ia-h-23);
2. Set goals based on assessment results (PE8PF-Ia-h-24);
3. Conducts physical activity and physical fitness assessments of
family/school peers (PE8PF-lb-36); and,
4. Prepare a physical activity program(PE8PF-lc-27)

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 What I Know

Pre- Assessment
Hello learners! Read each statement and identify which word in the choices
is being referred to and choose the best answer to some questions. Write the letter
of your choice in your activity notebook.

1. It is the ability to perform successive movements of the same pattern in the

shortest period of time.
a. power b. speed c. balance d. coordination
2. It is defined as condition in which an individual has enough energy to avoid
fatigue and enjoy life.
a. physical Fitness b. fitness c. exercise d. agility
3. It is the ability to shift your body from different directions quickly.
a. balance b. agility c. power d. speed
4. It is the ability of the body part to move at the joint in full range of motion.
a. flexibility b. coordination c. strength d. speed
5. It is the ability to maintain stability in static or moving to hold the body in a
fixed position.
a. balance b. agility c. coordination d. power
6. Which of the following exercises would best test the muscular strength of
your arms?
a. Sit and Reach c. Squats
b. Curl ups d. 90-degree Push ups
7. What is the benefit of cooling down after exercise?
a. Cooling down lowers one’s heart rate gradually.
b. Cooling down prevents blood from pooling.
c. Cooling down minimizes muscle soreness.
d. All of the above
8. After completing a long-distance run, it is best to cool down in order to:
a. lose weight
b. minimize muscle soreness and gradually lower heart rate
c. become more flexible
d. none of the above
9. Flexibility is best described as the ability to:
a. exert effort
b. to work the muscle over a period of time
c. do range of movement possible at various joints
d. bend and touch the toes
10. ____________ is the ability to do daily activities without becoming overly tired.
a. Healthy c. Overweight
b. Physical fitness d. Aerobics
11. What is the best activity for a toddler?
a. jogging c. swimming
b. playing catch ball d. Zumba dancing
12. In performing a zumba dance, what component of HRF is being developed?

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 a. body composition c. flexibility
b. cardiovascular fitness d. strength
13. Which of the following are factors of health-related components?
a. agility, cardiovascular fitness, muscular strength, power
b. body composition, cardiovascular fitness, flexibility, speed
c. cardiovascular fitness, body composition, flexibility, muscular strength
and endurance
d. muscular strength and endurance, balance, coordination, flexibility
14. The following are the criteria for the assessment of the HRF plan for
the family except one
a. ability in focusing on the performance
b. appropriateness of the HRF activities for the family
c. completeness of the plan
d. relevance to the needs of the family
15. Which of the following principles refers to how hard exercise?
a. Frequency c. Time
b. Intensity d. Type

Very Good! You did a great job. Thank you for answering honestly. You are
now ready for the discussion.

Lesson

1 Physical Fitness Activities

What’s In

Hello learners! In this stage, you will reflect on how well you understand the
concept of health- related fitness and your expectations about the topic. You are
encouraged to do this simple activity.

The following activities will assess your knowledge about health- related
fitness exercises. This will give you opportunities to identify and clarify
misconceptions you may have about the lesson.

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Activity 1: Where Am I?

Let’s do this activity. Read and identify what the statement is referring to by
arranging the scrambled letters given in each question. Write it on your activity
notebook.

1. It is the ability to move a body part through a full range of motion.

I B L I Y X F L E I T

2. It is defined as a condition in which an individual has enough energy to avoid

fatigue.

S S E N T F I

3. It is the ability to maintain stability in state or in moving.

E N C B A A L

4. It is the ability to perform succession movement of the same pattern in the

shortest period of time.

D E S P E

5. It is the ability to use the different senses together with body parts in performing
activities.

I O N T A N I O C O R D

What’s New

Hello learners! Do you want to learn something new today? Let’s start with a short
activity.

Activity 2: Action Song

Choose one nursery rhyme or a song then create and perform combinations
of locomotor and non- locomotor movements.

Ex. “Ako ay May Lobo” Identify movements being used. Invite one of your
family members to do this activity. If you will rate your performance 1-10 and 10 is
the highest, what is your score?

Are you done doing this activity? What are the basic movements you have
done from the activity? Did you apply the locomotor and non-locomotor
movements? How did your body respond to the activity?

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 Before we are going to discuss our lesson for today, here are some questions
for you to ponder on.

- What is fitness?
- What is Physical Fitness?
- What are the components of health -related fitness and skill related fitness?
- Describe the difference between health-related fitness and skills related
fitness.
- Why is it important to be physically fit?
Now, let us discuss this lesson as you go on with the next pages of this
module.

What is It

Hello learners! Let us read and understand the following lessons.

Let’s explain this.

Why is it important to be physically fit?

A person who is physically fit is able to maintain his most optimum weight
and is away from sickness. He has a relaxed state of mind is, physically strong and
mentally active in facing challenges in everyday life.

What is Fitness?

Fitness, aside from being physically fit, it also refers to a person’s mental
state as well. If a person is physically fit, but mentally unwell or troubled, he or she
will not be able to function optimally. Mental fitness can only be achieved if your
body is functioning well. You can help relax your own mind and eliminate stresses
by exercising regularly and eating right.

Why is it important to be physically fit?

A person who is physically fit is able to maintain his most optimum weight
and is also not prone to cardiac arrest and other health problems. In order to
maintain a relaxed state of mind, a person should be physically active. A person
who is fit both physically and mentally is strong enough to face the ups and downs
of life, and is not affected by drastic changes that take place.

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How can you become more physically fit?

To become physically fit, it requires a change in lifestyle. You will have to

incorporate a regular exercise routine in your life and also eat healthier. By
avoiding junk foods, fizzy drinks, bad habits like smoking and alcohol and by
getting adequate amount of rest, you will be able to become physically and mentally
fit. Just by eliminating all these food substances from your life, no matter how
temporary, you will allow your body to detox and become stronger. Spending more
time outdoors in the sun, breathe fresh air, and taking part in more healthy
activities are also a must do. Fishing, bicycling, swimming, hiking, and even
playing football with your siblings should be a part of your physically fit lifestyle.

Physical Fitness is divided into four (4) Health –Related Fitness (HRF)
components and six (6) Skills- Related Fitness (SRF) components.

A. Health –Related Components focus on factors that prevent the onset of

disease and problems associated with an activity. The components are:

1. Cardiovascular Fitness. It is the ability of the heart (cardio) and circulatory

(vascular) to supply oxygen to muscles for an extended period of time. This is
also called cardiorespiratory (lungs) fitness. A continuous activity such as
cycling, 1km run, and step test are some examples.

2. Muscles Strength and Endurance. It is the ability of the muscles to

produce effort or perform work. Muscular Strength refers to the maximum
amount of force a muscle can exert against an opposing force while muscular
endurance refers to the ability of the muscles to work over an extended period
of time without fatigue. Examples push-ups or sit ups for one minute.

3. Flexibility. It is the ability of the body part to move at the joint in full range
of motion (ROM). The most common test is the sit and reach.

4. Body Composition. It is the ratio of the body fat to lean body mass,
inclusive of bones, water, muscles, and connective tissues which is a risk
factor for diabetes, cancer, arthritis, and other cardiovascular diseases.

B. Skill- Related Components focus on your performance in sports.

The components are:

1. Agility. It is the ability to shift your body in different directions quickly and
efficiently.

2. Balance. It is the ability to maintain stability in static or when moving or to

hold the body in a fixed position, while resisting gravity.

3. Power. It is when you perform a task as quickly and as forcefully as you can.
It is the product of strength and speed e.g. a 10-meter sprint or performing a
long jump.

4. Speed. It is your ability to perform successive movements of the same

pattern in the shortest period of time.

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 5. Coordination. It is the ability to use the senses e.g. sight, hearing,
breathing, together with body parts in performing motor tasks smoothly and
accurately.

6. Reaction Time. It is the ability to react and make decisions.

In addition to improving quality of life, health-related fitness also

• increases muscle tone and strength;

• decreases susceptibility to injuries and illness;
• improves bone mineral density;
• reduces risk of osteoporosis;
• improves posture;
• increases efficiency of the respiratory and circulatory systems;
• decreases risk of cardiovascular disease and stroke;
• improves blood pressure;
• decreases risk of diabetes and some cancers;
• improves self-esteem and self-confidence
• decreases body fat and improves metabolism; and
• increases energy level and academic achievement

In many cases, endurance and strength are the components used to assess
fitness. But utilizing the other components offers a more complete picture of overall
fitness, along with health and athleticism.

The decision to carry out physical fitness activities or programs cannot be

taken lightly. It requires a lifelong commitment of time and effort. Exercise must
become one of those things that you do without question, like bathing and
brushing your teeth.

Here are the amounts of time for the activities necessary for the average,
healthy person to maintain a minimum level of overall fitness.

1. Warm Up
Five to ten minutes of exercise such as walking, slow jogging, knee
lifts, arm circles or trunk rotations. Low intensity movements that stimulate
movements to be used in the activity can also be included in the warm-up.

2. Muscular Strength
A minimum of 20-minute session per week that include
exercises for all the major muscle groups. Lifting weights is the most
effective way to increase strength.
3. Muscular Endurance
At least three 30-minute sessions each week that include exercises
such as 90 – degree push up, curl ups, sit-ups, pull-ups, and weight
training for all the major muscle groups.

4. Cardiorespiratory Endurance
At least three 20-minute bouts of continuous aerobic (activity
requiring oxygen) rhythmic exercise each week. Popular aerobic conditioning
activities include brisk walking, jogging, swimming, cycling, rope jumping,
rowing, and some continuous action games.

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 5. Flexibility
Ten to twenty minutes of daily stretching exercises performed slowly
without a bouncing motion. This can be included after a warm-up or cool
down.

6. Cool Down
A minimum of 5-10 minutes of slow walking, low-level exercise,
combined with stretching.

Reminders: Patience is essential. Do not try to do too much too soon and do not
quit before you have the chance to experience the rewards and improved fitness. You
cannot regain in a few days or weeks what you have lost in years of sedentary living,
but you can get it back if you persevere. And the prize is the worth the price.

Guys, in planning your HRF program, it must be suited to the needs of your
family to attain maximum level of physical wellness that you and your family will
enjoy.

Your physical activity program includes flexibility, cardiovascular endurance

and muscular strength and endurance exercises.

We will be using the FITT principle in fitness planning. The FITT principle is
one of the foundations of exercise. It is a set of guidelines that help you set up a
workout routine for maximum benefit.

FITT stands for;

F- Frequency- that’s how often you exercise
I - Intensity-that’s how hard you exercise
T - Time-that’s how long you exercise
T - Type- what kind of exercise do you perform

Below is an example of a fitness plan as your basis in making your own

fitness program. Provide a sample of your own.
Health- FITT Table
Related Frequency Intensity Type Time
Fitness
Cardiovascular Example:
Endurance Gradually
3-4 times per 20-60
and slowly Jogging
week minutes
increase

Muscular 2-4 times per 15-60

Strength and week Progressive Curl- ups minutes
endurance
Flexibility 4-7 times a
week Moderate Sit and reach
3-5 minutes

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 What’s More

Activity 3: Physical Fitness Test (HRF)

1. Prepare for the test.
 Review the procedures in conducting the Physical Fitness Test.
 Wear 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 record of test
results.
 Observe safety.
2. Perform the test without exerting maximum effort.
3. Record your test results.

Health Related Fitness

Body Composition –the body’s relative amount of fat to fat-free mass.

A. Body Mass Index (BMI) –to get the Body Mass Index, use the following
formula:
DMI = WEIGHT [in Kilograms]
HEIGHT [in Meters]2
Example: 28

Weight Classification
Below 18.5 Underweight
18.6-24.9 Normal
25.0-29.9 Overweight
30.0 and above Obese

Reminders: In case no available weighing scale, meter stick or measuring tape

kindly coordinate with the Barangay Health Workers

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

Equipment:
Weighing Scale

Procedure:
For you as the test taker:
a. Wear light clothing.
b. On bare feet, stand erect and still with weight evenly distributed on the center
of the scale.

For your partner:

a. Before the start of weighing, adjust the scale to zero point.
b. Record the score in kilograms.

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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. An even and firm floor and flat wall
2. L – square
3. Tape measure laid flat to a concrete wall. The zero point starts at the
bottom of the floor.

Procedure:
For you:
a. Stand erect on bare feet with heels, buttocks and shoulders pressed against
the wall with tape measure.

For your partner:

a. Place the L-square against the wall with the base at the top of the head of
the person being tested.
b. Record the score in meters.

Scoring:
record standing height.
* 1 meter = 100 centimeters

B. 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 you:
a. Wear light clothing before taking waist circumference.
b. On bare waist, stand erect and wrap tape measure around waist.

For your partner:

a. Record the score in centimeters.

Standard:
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
Source: Learner’s Module Physical Education and Health 8

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1. 90 – Degree Push-up

Purpose: to measure strength of upper extremities

Equipment:
Exercise mats or any clean mats

Procedure:
For you:
a. Lie down on the mat; face down in standard push-up position: palms on
the mat under the shoulders, fingers pointing forward, and legs straight,
parallel, and slightly apart, with the toes supporting the feet.

For boys: Straighten 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).

For girls: With knees in contact with the floor, straighten the arms, keeping
the back straight, then lower the arms until there is a 90-degree angle at the
elbows (upper arms are parallel to the floor).

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).

For the tester:

a. As the student assumes the position of push-up, start counting as the
student lowers his body on the ground until he reaches 90-degree angle at
the elbow.
b. Make sure that the student performs the push-ups in the correct form.
c. The test is terminated when the subject can no longer perform the push-
ups in the correct form (three corrections are allowed), is in pain, voluntarily
stops, or when cadence is broken.

Scoring: record the number of push-ups made

2. Curl-ups

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Purpose: to measure strength of abdominal muscles

Equipment:
Exercise mats or any clean mats

Procedure:
For you:
a. Lie on your back with the knees flexed and the feet 12 inches from the
buttocks.
b. Feet cannot be held or rested against an object. The arms are extended
and are resting on the thighs
c. Complete a slow, controlled curl-up, sliding fingertips along the floor until
they touch the second tapeline.
d. The curl-up should be performed at a rate of one every 3 seconds or 20
curl-ups per minute (2 seconds going up and 1 second going down).
e. There should be no rest at the bottom position, and perform as many curl-
ups as possible without stopping.

For the tester:

a. One curl-up is counted each time the student’s shoulder blade touches
the floor.
b. Make sure that the student performs the curl-ups in the correct form.
c. The test is terminated when the subject can no longer perform the curl-
ups in the correct form (three corrections are allowed), is in pain,
voluntarily stops or when cadence is broken.

Scoring: record the number of curl-ups made.

1. Sit and Reach – a test of flexibility for the lower extremities particularly the
hamstring.

Purpose: reach as far as possible without bending the hamstring

Equipment:
tape measure
Procedure:
For you:
a. Sit on the floor with back flat on the wall with feet approximately 12 inches
apart.
b. Without bending your back, knees, and elbows, place one hand on top of
the other and position the hands on the floor.
c. After the tester has positioned the zero point of the tape measure, start the
test by slowly reaching the farthest point possible without bending the knees.

For your partner:

a. As the student assumes position (b) procedure, position the zero point of
the tape measure at the tip of the finger farthest from the body.

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 b. See to it that the knees are not bent as the test taker reaches the farthest
that he/she could.
c. Measure the farthest distance reached.
d. record the score in centimeters.

Scoring: record sit and reach to the nearest 0.1 centimeter.

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

Purpose: to touch the fingertips together behind the back by reaching over the
shoulder and under the elbow.

Equipment:
Ruler

Procedure:
For you:
a. Stand erect.
b. To test the right shoulder, raise your right arm, bend your elbow, and reach
down across your back as far as possible.
c. At the same time, extend your left arm down and behind your back, bend
your elbow up across your back, and try to cross your fingers over those of
your right hand.
d. Reach with the right hand over the right shoulder and down the back as if
to pull a zipper or scratch between the shoulder blades.
e. To test the left shoulder, repeat procedures a – d with the left hand over the
left shoulder.
For your partner:
a. Observe whether the fingers touched or overlapped each other.
b. Measure the distance in which the fingers overlapped.
c. Record the score in centimeters.

Scoring: record zipper test to the nearest 0.1 centimeter.

Standard:
0 – did not touch fingers
1 – just touched fingers
2 – fingers overlapped by 1-2 cms.
3 – fingers overlapped by 3-4 cms.
4 – fingers overlapped by 5-7 cms.
5 – fingers overlapped by 8 cms. or more

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 3. 3–Minute Step Test

Purpose: to measure cardiovascular endurance

Equipment:
1. Step with a height of 12 inches
2. Stopwatch

Procedure:
For you:
a. Position in front of the step.
b. At the signal go, step up and down on a bench for 3 minutes at a rate of
24 steps per minute. One step consists of 4 beats, – that is, “up with the left
foot, up with the right foot, down with the left foot, down with the right foot.”
c. Immediately after the exercise, stand and relax. Don't talk.
d. Right after the activity, locate your pulse. (the first beat is zero.)
e. Count the pulse for 10 seconds using stop watch. Multiply by 6.
For your partner:
a. As the student assumes the position in front of the step, signal, “Ready”
and “Go”, start the stopwatch for the 3-minute step test.
b. After the test, let the student count his pulse for 10 seconds and multiply
it by 6.

Scoring: record the 60-second heart rate for the activity.

Performance Targets for Boys

Strength Flexibility Endurance

90 Sit and 3 min.
AGE Partial Zipper 1 Km.
degree Reach Step
Curl-Ups Test Walk/Run
Push-Ups (cm.) Test
9 23 15 37 122 4:57
10 25 16 39 121 4:40
11 26 17 41 119 4:27
12 28 18 43 117 4:25
13 32 19 45 115 4:19
14 36 20 50 110 4:18
15 38 21 55 107 4:14
16 42 22 56 105 4:10
17 45 23 64 102 4:00
18 47 24 69 99 3:55
19 49 25 70 98 3:45
20 51 26 72 96 3:35
21 55 27 72 95 3:30

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Performance Targets for Girls
Strength Flexibility Endurance
90 Sit and 3 min.
Age Partial Zipper 1 Km.
Degree Reach Step
Curl-Ups Test Walk/Run
Push-Ups (cm.) Test
9 20 7 43 119 5:30
10 21 7 45 117 5:00
11 21 8 47 115 4:55
12 22 9 49 113 4:50
13 22 10 52 111 4:47
14 23 11 54 108 4:38
15 23 12 58 103 4:30
16 24 13 63 101 4:25
17 25 14 68 100 4:17
18 26 14 72 98 4:10
19 27 15 74 96 4:05
20 30 15 75 95 3:37
21 30 16 75 93 3:35
Source: Learner’s Module Physical Education and Health 8

You did it! So now, you can have a comparison of your previous fitness test
result with your current test result. Have you improved? Well, that means you are
doing well physically.

The succeeding activities will assess your skills on HRF. The variety of
activities, like sports and fitness exercises, are prepared for you to which will suit
the needs of your family.

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 What I Have Learned

Activity 4: Do you Know Me?

This activity will help you find out how well you understand the importance of
physical movements in your daily life. These activities will assess your knowledge
and skills on Health-Related Fitness (HRF).

A. Identify and classify the pictures as shown based on the components of

health-related fitness and skill related fitness found inside the box provided
below and write your answer on your activity notebook.

Flexibility Balance Power

Muscular strength and endurance Cardiorespiratory fitness

1. 3.

2. 4.

B. Explain briefly how these HRF activities can benefit your family in terms of
physical wellness.
_____________________________________________________________________
_____________________________________________________________________
_____________________________________________________________________
_____________________________________________________________________
_____________________________________________________________________
_____________________________________________________________________
_____________________________________________________________________
_____________________________________________________________________

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 What I Can Do

Let us now try to apply what we have learned in our lesson by performing
succeeding activity.

ACTIVITY 5: Because I Care

Directions: Observe your family’s daily physical activities and fitness and write
them on the table below. Modify the family members if necessary.

Family Age Activities involved in HRF Household

Members relation to component Chores
occupation/work involved

Father
Mother
Sister 1
Sister 2
Brother 1
Brother 2
Me

ACTIVITY 6: Let’s Do IT!

Directions: Perform the following exercises and write them on the table below.

Exercise Repetitions Level of Time

Intensity
(in seconds)

90 – Degree Push-
up

3 Minute Step Test

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 Assessment

A. Multiple Choice. Read each statement and questions carefully. Write the letter
of your choice on your activity sheet.

1. It is defined as condition in which an individual has enough energy to avoid

fatigue and enjoy life.
a. physical Fitness b. fitness c. exercise d. agility
2. It is the ability to shift your body from different direction quickly.
a. balance b. agility c. power d. speed
3. It is the ability to perform successive movements of the same pattern in the
shortest period of time.
a. power b. speed c. balance d. coordination
4. It is the ability to maintain stability in static or moving to hold the body in a
fixed position.
a. balance b. agility c. coordination d. power
5. It is the ability of the body part to move at the joint in full range of motion.
a. flexibility b. coordination c. strength d. speed
6. What is the benefit of cooling down after exercise?
a. Cooling down lowers one’s heart rate gradually.
b. Cooling down prevents blood from pooling.
c. Cooling down minimizes muscle soreness.
d. All of the above
7. After completing a long-distance run, it is best to cool down in order to:
a. lose weight
b. minimize muscle soreness and gradually lower heart rate
c. become more flexible
d. none of the above
8. Which of the following exercises would best test the muscular strength of
your arms?
a. Sit and Reach c. Squats
b. Curl ups d. 90-degree Push ups
9. ____________ is the ability to do daily activities without becoming overly tired.
a. Healthy c. Overweight
b. Physical fitness d. Aerobics
10. Flexibility is best described as the ability to:
a. exert effort
b. to work the muscle over a period of time
c. do range of movement possible at various joints
d. bend and touch the toes
11. What is the best activity for a toddler?
a. jogging c. swimming
b. playing catch ball d. Zumba dancing

18
12. The following are the criteria for the assessment of the HRF plan for
the family except one
a. ability in focusing on the performance
b. appropriateness of the HRF activities for the family
c. completeness of the plan
d. relevance to the needs of the family
13. Which of the following are factors of health-related components?
a. agility, cardiovascular fitness, muscular strength, power
b. body composition, cardiovascular fitness, flexibility, speed
c. cardiovascular fitness, body composition, flexibility, muscular strength
and endurance
d. muscular strength and endurance, balance, coordination, flexibility
14. In performing a zumba dance, what component of HRF is being developed?
a. body composition c. flexibility
b. cardiovascular fitness d. strength
15. Which of the following principles refers to how hard exercise?
a. Frequency c. Time
b. Intensity d. Type

19
 Additional Activities

Activity 4: Family Fitness Plan

Make an HRF program of the family using the FITT principle to be

implemented weekly.

Family HRF Program

Exercises Frequency Intensity Type Time

Cardiovascular
Endurance

Muscular Strength
and endurance

Flexibility

Great job everyone! Now that you have filled- out your activity plan, you may
now enjoy doing it together with your family.

20
 Answer Key

COORDINATION 5.
B 15.
B 15. SPEED 4.
A 14.
B 14. BALANCE 3.
C 13.
B 12. C 13. FITNESS 2.
B 11. A 12. FLEXIBILITY 1.
D 10. B 11.
What’ s In
C 9. C 10.
A 8. D 9.
B 7. B 8. B. Answers may vary
B 6. A 7. 4. Balance
C 5. D 6. endurance
C 4. C 5. 3. Muscular strength and
A 3. C 4. 2. Power
A 2. A 3. 1. Flexibility
A 1. A 2.
A 1. A.
Assessment
Pre- Assessment What’ s In

References
Alacah. PropProfs Quizzes. December 17, 2019. https://www.proprofs.com/quiz-
school/story.php?title=components-fitness_1
Benavinte, Renato Jr. P. et. al. Physical Education and Health. Learners Module.(1st
Ed.). edited by Liberty A. Mangaluz. Pasig City: Department of Education – Bureau
of Learning Resources, 2013.
Brandon, L. The Benefits of Physical Activity. 2009. https://enwikipedia.org.health
fitness/wiki/wikipedia
Copiaco, Hazel P. et. al. Our World of MAPEH: Music, Arts Physical, Education and
Health. Quezon City: Vibal Publishing House, Inc., 2014.
Fletcher, Delilah. SILO.TIPS. May 11, 2017. https://silo.tips/download/physical-
education-content-knowledge-3 Greenberg, Jerrold S. Physical Fitness and Wellness
(Second Edition). Allyn & Bacon, 1989.
Harkavy, Micheal D. The New Webster’s International Encyclopedia. Florida, USA:
Trident Press International.
Lacia, Gerardo C. et.al. The 21st Century MAPEH in Action Grade 8. Quezon City: The
Phoenix Publishing House Inc., 2018
Miranda, Quennie S. et.al. MAPEH 8 K to 12 Curriculum Compliant Grade 8. Quezon
City: Rex Printing Company, Inc., 2016.
Nikkola, Tom, CSSC, CISSN. Lifetime Fitness. April 20, 2020.
http://www.lifetime.fitness.routines.com.

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 EDITOR’S NOTE
This Self-Learning Module (SLM) was developed by DepEd
SOCCSKSARGEN with the primary objective of preparing for and addressing
the new normal. Contents of this module were based on DepEd’s Most
Essential Competencies (MELC). This is a supplementary material to be used
by all learners of SOCCSKSARGEN Region in all public schools beginning SY
2020-2021. The process of LR development was observed in the production of
this module. This is Version 1.0. We highly encourage feedback, comments,
and recommendations.

For inquiries or feedback, please write or call:

Department of Education – SOCCSKSARGEN
Learning Resource Management System (LRMS)

Regional Center, Brgy. Carpenter Hill, City of Koronadal

Telefax No.: (083) 228 8825 / (083) 228 1893
Email Address: region12@deped.gov.ph