MAPEH – Physical Education

Quarter 1- Module 1: Health related Fitness

Module 2: Physical Activity and Exercise
WEEKLY HOME LEARNING PLAN
QUARTER 1 - WEEK 5
Day & Learning Area Learning Learning Tasks Mode of
Time Competency Delivery
6:00-8:00 Wake up, make up your bed, and get ready for an awesome day!
8:00-8:30 Have a short exercise/meditation/bonding with family.

Learning Task 1: Study the

following ideas. You may do this
by looking for a partner to
Undertakes complete the task. Take photos
physical activity of you while doing the activities
and physical and make a collage and paste it
fitness in your answer sheet. Have
assessments Learning Task 2: Read the the parent
(PE8PF-Ia-h-23) questions carefully. Choose the hand-in
letter that represent the best the
Sets goals based answer. output/
Thursday PHYSICAL on assessment Learning Task 3: answer
(1:00- EDUCATION results (PE8PF- In this activity, prepare your own sheet to
3:30) 8 Ia-24) schedule of workout/activity the
plan that would help to improve teacher
Conducts your lifestyle. You may find ideas in school
physical activity based on your experience or on Friday,
and physical what you’ve watched on October
fitness television or read in magazines in 22, 2015.
assessment of the past.
family/school Learning Task 4: From your
peers (PE8PF-Ib- workout/activity plan, take a
36) video of yourself with your family
while doing the workout/ activity
Prepares a plan you did.
physical activity Learning Task 5: Choose the
program (PE8PF letter of the best answer
—Ic-27)
Southeast Asian Arts: Fabric/Fabric Design
Components of Health-related Fitness
Health–related fitness activities are provided for you to have a better grasp on the
lesson at hand, and they will equip you with various choices in selecting the most
appropriate exercises or activities.
Fitness is defined as a condition in which an individual has enough energy to
avoid fatigue and enjoy life.
Physical fitness is the ability of our body to respond to the many demands of life
with extra energy for leisure and recreational activities. It is divided into four
health- and six skill-related components.
Health-related fitness is the ability to become and stay physically healthy.
Health Components
Cardiorespiratory fitness
Muscular strength and endurance
Flexibility
Body composition
Skill-related fitness enhances one’s performance in athletic or sports events.
Skill Components
Agility Speed
Balance Coordination
Power Reaction Time
Health-related components focus on factors that promote optimum health and
prevent the onset of disease and problems associated with inactivity.
Four Components of Health-Related Fitness
• Cardiovascular fitness is the ability of the heart (cardio) and circulatory system
(vascular) to supply oxygen to muscles for an extended period of time.
Cardiovascular is also called cardiorespiratory (lungs) fitness. Usually the 1km run
or some other type of continuous fitness activity (12-minute run, cycling, step-test,
etc.) is used to assess cardiovascular fitness.
• Muscular strength and endurance is the muscle’s ability to produce effort or
perform work.
• Muscular endurance refers to the ability of the muscle to work over an extended
period of time without fatigue. Performing push-ups and sit-ups or crunches for
one minute is commonly used in fitness testing of muscular endurance.
• Muscular strength refers to the maximum amount of force a muscle can exert
against an opposing force. Fitness testing usually consists of a one-time maximum
lift using weights (bench press, leg press, etc.).
• Flexibility is the ability to move a body part through a full range of motion (ROM)
at a joint. The sit-and-reach is commonly used to determine flexibility.
• Body composition is the ratio of body fat to lean body mass (including water,
bones, muscles, and connective tissues). Having too much fat tissue is a risk factor
for cardiovascular diseases, diabetes, cancer, and arthritis.
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.
Learning Task 1: This activity will allow you to better understand the importance
of exercise in building total fitness and family wellness. Study the following ideas.
You may do this by looking for a partner to complete the task. Take photos of you
while doing the activities and make a collage and paste it in your answer sheet.

BODY COMPOSITION – is the body’s relative amount of fat to fat-free mass.

Body Mass Index (BMI)
WEIGHT [in Kilograms]
HEIGHT [in Meters]2
Example: 30 = 30 = 20.83 (NORMAL)
(1.20)2 1.44
CLASSIFICATION:
BELOW 18.5 Underweight
18.5 – 24.9 Normal
25 – 29.9 Overweight
30.0 – ABOVE Obese
A.1 Weight – the heaviness or lightness of a person.
Equipment: Weighing Scale
Procedure:
For 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 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. 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 the student:
a. Stand erect on bare feet with heels, buttocks and shoulders pressed against the
wall with tape measure.
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.
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 locat-
ed in other areas of the body.
Equipment: Tape Measure
Procedure:
For the student:
a. Wear light clothing before taking waist circumference.
b. On bare waist, stand erect and wrap tape measure around waist.
For the partner:
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
STRENGTH – refers to the 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.
C. 90 – Degree Push-up
Purpose – to measure strength of upper extremities
Equipment Exercise mats or any clean mats
Procedure
For the student:
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.
b. 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
breaks his/her cadence.
Scoring – record the number of push-ups made.

D. Curl-ups
Purpose – to measure strength of abdominal muscles
Equipment Exercise mats or any clean mats
Procedure
For the student
a. Lie on 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, until the student's shoulders come off the
mat two inches, then back down again.
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 students
should 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
breaks his/her cadence.
Scoring – record the number of curl-ups made.
Flexibility – refers to the ability of the joints to move through a full range of
motion.
E. Sit and Reach – a test of flexibility for the lower extremities particularly the
hamstring.
Purpose – to be able to reach as far as possible without bending the hamstring.
Equipment: Tape Measure
Procedure
For the student:
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 the 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.
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 centimeter.
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 the student:
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 the 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 – fingers did not touch
1 – fingers just touched
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.

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 muscle to do repeated work without fatigue.
1. 3 – Minute Step Test
Purpose - to measure cardiovascular endurance
Equipment 1. Step with a height of 12 inches 2. Stopwatch
Procedure
For the student:
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. Multiply by 6.
For the 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.

Learning Task 2: Read the questions carefully. Choose the letter that represent the
best answer. Write it on a separate sheet.
1. In designing physical activities that promote cardiovascular and muscular
fitness activities to family members. What components you consider to become and
stay physically health?
A. Aerobics- related fitness C. Health-related Fitness
B. Dance-related Fitness D. Skill-related Fitness
2. Nexie is a ballet dancer, she can easily bend and stretched her body without
feeling pain. In what HRF components, the physical activity of she shows .
A. Body Composition C. Flexibility
B. Endurance D. Strength
3. Nancy easily get tired when she is jogging in the morning. In what components
mother Nancy is weak?
A. Body Composition C. Flexibility
B. Endurance D. Strength
4. Joel want exercise for his cardio-respiratory at exercise is fitted to him?
A. Basketball Pass C. Shuttle Run
B. Jogging D. Zipper-Rest
5. Ryan wants to know his body composition. He already knew his weight, to
compute for his body composition, he needs to know his _____.
A. Arm Span C. Leg Length
B. Height D. Sitting Height
6. Fr. Noel always concerned on his ratio of body fat to lean body mass. In what
HRF components Fr. Noel concern?
A. Body Composition C. Force
B. Fitness D. Wellness
7. Jojo wants to assess his body composition. He wants to know if his weight is
accurate to his height. What formula he needs to compute for his body
composition?
A. BMI, weight (kg) C. BMI, weight (licg)
height (in) height (m)
B. BMI, weight (1.1)2 D. BMI, weight (kg)
height (m) height (m)2
8. Your sister Chloe's weight is 50 kilos and her height is 1.52 meters. What is her
BMI and classification?
A. 21 60 Normal C. 21.65 Normal
B. 21.62 Underweight D. 21 65d
9. Sister Maui has the ability to move her joints through a full range component are
her strength, range of motion.
A. Agility C. Coordination
B. Balance D. Flexibility
10. Father Mario is a weightlifter. What HRF component he had?
A. Agility C. Speed
B. Balance D. Strength

Physical Activity and Exercise

Whatever your age, there is a strong scientific evidence that being physically
active can lead the family to a healthy and fulfilling life into old age. If exercise is a
pill, it will be one of the most “cost-effective pill” ever invented says D. Nill Cawill.
Inactivity is described as a “silent killer” and sedentary behaviors like watching TV,
using the computer or sitting down idly increase the risk of family members of
having chronic diseases. As a family, build your physical activity and exercise
regularly. And whatever age you are, be active your way.

Factors to Consider during Daily Physical Activity

Warm-up exercise prepares the heart muscle and circulatory system and stretch-es
the skeletal muscles.
Workout follows the FITT formula: frequency, intensity, time, and type.
Cool-down exercise helps the body recover from a physical activity.
Sample Warm-up and Cool-down Exercises
Here are some warm-up exercises that can be used before a moderate workout or
as cool-down after workout. Perform the exercise slowly, and do not jerk or bounce
the muscles. Perform the exercise at least once to three times, and hold the stretch
at least 15-30 seconds. Before performing a vigorous workout, jog slowly for 2 min
or more. After the exercise, do the same prior to muscle stretching.

Calf-stretcher – This exercise stretches the calf muscles.

Leg hug – This exercise stretches hip and back extensor muscles.
Seated side stretch – This exercise stretches the muscles of the trunk.
Hamstring stretch – This exercise stretches the muscles of the back of the upper leg
as well as the hip, knee, and ankle.
Zipper – this exercise stretches the muscles at the back of the arms and lower
chest muscles.
Flexibility Exercise
Each person, depending on his or her individual needs, must have a reasonable
amount of flexibility to perform efficiently and effectively in his or her daily life. The
range of motion (ROM) in the joint indicates one’s flexibility. To increase the length
of the muscle, you must stretch it more than its normal strength for an adequate
amount of time, but be careful not over stretch it beyond its limits.
To ensure safety, the following need to be considered:
 Warm the muscles before stretching.

 A stretch should feel like a gentle pull and should not be painful.

 Avoid bouncing.

 Work towards holding a stretch for 30 seconds.

 Remember to breathe normally.

 Be sure to stretch tight postural muscles (e.g., chest) as well as the muscle
focused on in the workout.

Supplemental Stretching Exercises for Flexibility

Stretch No. 1: Shoulder and Chest
This can be performed kneeling or standing. Clasp your hands behind your
back and straighten your arms. Raise your hands as high as possible and bend
your body or trunk forward from the waist and hold the position for ten seconds.
Stretch No. 2: Arm Across Chest
Place one of your arms straight across your chest. Place your other hand on
your elbow and pull your arm towards chest and hold. Repeat with your other arm.
Stretch No. 3: Triceps Stretch
Place one hand behind your back with elbow in up. Place your other hand
on the elbow and gently pull towards your head. Hold and repeat with your other
arm.
Stretch No. 4: Gluteus Stretch
Sitting on the floor with your right leg bent, place your right foot over your
left leg. Place your left arm over your right leg so your elbow can be used to push
your right knee. Hold and repeat in the other side.
Stretch No. 5: Adductor Stretch
Stand with your feet as wide apart as is comfortable. Shift weight to one side
as your knee bends. Reach towards your extended foot and hold. Repeat for the
other side.
Stretch No. 6: Single Leg Hamstring
 Place your leg out straight and bend the other so your foot is flat into your
thigh. Bend forward from your waist keeping your back flat. Do the same with the
other leg.
Stretch No. 7: Standing Quadriceps
Standing on one leg grab the bottom of your other leg (just above ankle). Pull
your heel into your buttocks and push your hips out. Your thigh should be
perpendicular to the ground. Hold and repeat with the other leg.
Stretch No. 8: Standing Calf
Place your feet in front of each other about 18 inches apart. Keep your back
leg straight and your heel on the floor. Push against a wall to increase the stretch.
Hold and repeat with your other leg.
Muscular Strength and Endurance Exercises
There are two components for muscle fitness: muscular strength which is the
amount of force you can produce with a single maximum use of a muscle group as
in lifting of weights, while muscular endurance is performing exercises repeatedly
without getting tired or to withstand repetitions of the muscle

Weight Training
This is an organized exercise in which the muscles of the body are made to contract
with weights, body exercises, and other devices to stimulate growth and strength.
Weight Training is also called resistance training and strength training.
Beginners Weight Training Equipment
For Home Workout. Use adjustable weight bench, dumbbells of 2-3 different
weights, step box for aerobics, and yoga mat for floor exercises and calisthenics.
In Gyms and Fitness Centers. Use free weights like barbels, dumbbells, and bar
with adjustable plate weights together with machines like treadmills, step
machines, rowing machines, pull down machines, and dip machines.
The training principles and concepts are rules that you need to adhere to when
performing activities and programs.
These are the concepts and principles of training:
Overload- The process of adding stress in the form of resistance weights or other
materials. Performing this on regular basis leads to the adaptation on the stress
that makes the body to work capably and deal with a great level of performance.
The FITT Principle
A well-designed personal physical activity plan will outline how often (frequency),
how long (time), and how hard (intensity) a person exercises, and what kinds of
exercises (type) are selected. The exercise frequency, intensity, time, and type (FITT
principle) are key components of any fitness plan or routine.
Frequency -refers to how often you do a physical activity. This usually increases
over time.
Intensity – refers to how hard or intense you do a physical activity. The level of
difficulty of a physical activity becomes more intense over time.
Time – refers to how long you do a physical activity.
Type – refers to the kind of activity you perform.
Specificity – Your training should be specific and intended for your sports. You
need to train the specific body parts that you use predominantly to your particular
event and the skill components important to your sport.
Reversibility – this is also known as “Use it or lose it”. When one stops training,
basically the improvements that he/she acquired during training will be lost or
reversed.

Variance -make sure that you have a variety of workouts to keep your interest
in your training that gives your body a different challenge. Change is good as a
rest.

Cardiovascular Endurance
Cardiovascular fitness is generally considered the most aspects of physical fitness.
Aerobic capacity is considered the best indicator of cardiovascular fitness, and
aerobic physical activity is the preferred method to achieve it. Cardiovascular
fitness requires fit heart muscle, vascular system, respiratory system and blood.
Most Popular Participation Activities for Cardiovascular Endurance
Active aerobics like walking, swimming, exercising with machines, cycling, and
jogging.
Active Recreation and sports like hiking, boating, fishing, horseback riding,
camping and other outdoor activities.
Active sports like basketball, tennis, soccer, and racquetball.
Learning Task 3:
In this activity, prepare your own schedule of workout/activity plan that would
help to improve your lifestyle. You may find ideas based on your experience or what
you’ve watched on television or read in magazines in the past

Time Workout/ Activity Plan

Learning Task 4: From your workout/activity plan, take a video of yourself with
your family while doing the workout/ activity plan you did. Or you may draw these
workout activities in your answer sheet.
Guidelines for Video Presentation/Illustration on doing an exercise
1. Make sure to follow the guidelines in doing the activity.
2. The exercise should consist of flexibility, strength, and cardiovascular
endurance.
3. This workout plan should not exceed to 5 minutes.
You may choose your own music.

Scoring Rubric for Doing an Exercise

Application of flexibility, strength, and cardiovascular endurance 50%
Clarity on the application of the Workout Plan 25%
Uniqueness of Movement 15%
Overall Execution 10%
TOTAL: 100%

Learning Task 5: Choose the letter of the best answer. Write the letter of your
answer in your answer sheet.
1. Which of the following is the definition of physical activity?
A. A set of attributes that people have or achieve relating to their ability to
perform physical activity
B. Only activities that involve sports
C. Bodily movement that is produced by the contractions of skeletal muscle
and that substantially increases energy expenditure
D. Only activities that make students sweat
2. These activities can supply adequate oxygen to the body.
A. Sports and Recreation Activities
B. Flexibility Activities
C. Lifestyle Activities
D. Aerobic Exercises
3. It is the ability of the joint to move to its full range of motion.
A. Agility
B. Body Composition
C. Flexibility
D. Muscular Endurance
4. The following activities can contribute to your well-being, which one is
considered as the real lifetime activity?
A. Push-ups
B. Jogging
C. Walking
D. Skipping
5. What is the impact of walking?
A. Weight management
B. Emotional development
C. Weight gain
D. Cognitive Development
6. Zipper Test is an example of_____.
A. Flexibility Exercise
B. Cardiovascular Exercise
C. Muscular Exercise
D. Strength Exercise
7. The following physical activities are examples of cardiovascular exercise except
for, _____.
A. Aerobics
B. Walking
 C. Tennis
D. Chest Pass
8. This exercise stretches hip and back extensor muscles.
A. Hamstring
B. Seated side
C. Leg Hug
D. Zipper
9. When one stops training, basically the improvements that he/she acquired
during training will be lost or reversed. This principle of training is called _____.
A. Overload
B. Reversibility
C. Specificity
D. Variance
10. This type of exercise can be performed in a kneeling or in standing position.
Clasp your hands behind your back and straighten your arms. Raise your hands as
high as possible and bend your body or trunk forward from the waist and hold the
position for ten seconds.
A. Shoulder and Chest
B. Arm Across Chest
C. Triceps Stretch
d. Gluteus Stretch

MAPEH 8

ANSWER SHEET IN PHYSICAL EDUCATION

QUARTER 1 – WEEK 5
NAME : __________________ GRADE & SECTION: ______________
TEACHER: Ms. Harlene D. Ozar DATE : ______________

Learning Task 1: This activity will allow you to better understand the importance
of exercise in building total fitness and family wellness. Study the following ideas.
You may do this by looking for a partner to complete the task. Take photos of you
while doing the activities and make a collage and paste it in your answer sheet.

Learning Task 2: Read the questions carefully. Choose the letter that represent the
best answer.
1. 6.
2. 7.
3. 8.
4. 9.
5. 10.

Learning Task 3:
In this activity, prepare your own schedule of workout/activity plan that would
help to improve your lifestyle. You may find ideas based on your experience or what
you’ve watched on television or read in magazines in the past
Time Workout/ Activity Plan

Learning Task 4: From your workout/activity plan, take a video of yourself with
your family while doing the workout/ activity plan you did. You may send the
footage on my Facebook account (Harlene Dela Cruz Ozar) via private message.

Learning Task 5: Choose the letter of the best answer

1. 6.
2. 7.
3. 8.
4. 9.
5. 10.

Parent’s/Guardian’s/Student’s Feedback:
__________________________________________________________________________________
__________________________________________________________________________________
__________________________________________________________________________________

Teacher’s Feedback:
__________________________________________________________________________________
__________________________________________________________________________________
__________________________________________________________________________________

Parent’s Signature: ___________________ Date: ________________

Student’s Signature:___________________ Date: ________________
Teacher’s Signature:___________________ Date: ________________