ACTIVITY SHEETS IN

PHYSICAL EDUCATION AND HEALTH 11

First Semester- First Quarter
Name: _______________________________________________ Grade and Section: __________
Name of School: _______________________________________ Score: ____________________
Lesson 1 : WEEK 1
I. Mini Lesson : Exercise for Fitness
Hello! Have a good day. Are you excited to be fit and fab? Let’s talk about fitness. But before that, a short
overview about the difference between Physical activity and Exercise is important for you to be guided with our topic.
Physical activity –is defined as bodily movements produced by the skeletal muscles that lead to energy expenditures.
Four Domains
 Occupational-these are work-related activities
 Domestic-these are activities done at home such as household
chores.
 Transportation-these are activities for travelling or commuting.
 Leisure time-these are activities for recreation.
Exercise- is a type or subcategory of physical activity. Therefore, it is incorrect to use physical activity
interchangeably with exercise because not all physical activities may be classified as exercise.
-it is planned, structured, repetitive bodily movements that someone engages in for the purpose of improving
or maintaining physical fitness or health

Today, you will going to learn the importance of assessing our physical fitness status and have them compare with
that of specific standards. Are you ready? Let’s start!

Health-Related Physical Fitness

Health-related physical fitness is also called functional fitness because it helps ensure that a person will be
able to function effectively and meet the demands and tasks of everyday life.
There are three main components of health-related fitness:
1. Cardiovascular-respiratory endurance
-also known as aerobic power; refers to the ability of circulatory and respiratory systems to send oxygen to
muscles over an extended period. Activities like distance running and swimming require good cardio-respiratory
endurance.
2. Muscular fitness-this is classified as muscular strength, muscular endurance, and flexibility.
a. Muscular strength – this refers to the single maximum amount of force a muscle can exert against some
resistance. Activities that need good strength are lifting heavy weights and pushing and pulling a heavy box.
b. Muscular endurance – this refers to the capacity to move one’s body or an object without tiring. Some
activities that require muscular endurance include wall climbing and pull-ups.
c. Flexibility – this refers to the ability to move a joint smoothly through its complete range of motion that allows
a person to do bending movements without incurring injury.
3. Body composition- this refers to the measurement of body fat and muscle mass in the body. Body composition
metrics that are commonly used include body mass index (based on weight and height), skinfold measures (which
estimate body fatness), and body measurements such as waist and hip circumference.
II. Facilitating Activities
“How Fit I am?”
In the following activities you will assess yourself in terms of health related physical fitness.
Instructions:
1. Record and assess the result of your performance using the different assessment tool given in each activity.
2. Choose one member from your family to help and assist you in recording your results and let them affix their
signature after performing the activity.
 Note
3. You canMake
perform this activity in any time of the day
it sure the student is physically healthyas longwithout
as you are comfortable
a case in performing.
of asthma or any
respiratory problems and back injury.
Pregnant student is not allowed to perform especially if it is in her first
trimester of pregnancy.
Do not forget to perform the warm-up activity before you engage this activity.

4. Perform the following health-related physical fitness and use the assessment tool given in each activity to
evaluate your performances.
A. Cardiorespiratory endurance
 Step Test at Home
Instructions:
1. First look for a step or stair in your home.
2. Make it sure that you have a partner holding a watch or stop watch to record the time.
3. The student steps up and down on the platform at the given rate for a total of three minutes.
4. Take note that the first foot that you step will be the first foot to step down.
5. Then your partner will locate your pulse and count your pulse for one minute.
6. Evaluate your result using the assessment tool given.
Pulse rate: ____

Fit Score Age 18-25

Men Women
Excellent ≤82 ≤ 88
Above Average 83-94 89-103
Average 95-104 104-116
Below Average 105-118 117-128
Poor ≥119 ≥129

B. Muscular Fitness
Muscular Strength and Endurance
 Plank
Instructions:
1. To start lie flat on your stomach (hips touching the ground) with your legs flat and upper body propped up
by your forearms.
2. Tightening your lower back and shoulder muscles raise your hips of the ground.
3. Hold for as long as you can (aim for intervals of 30 to 45 seconds) and then relax. This completes one
repetition (reps.).
How many repetitions: _____ How many seconds: ____
4. Here is how to assess your plank result.
Age Gender Beginner Improved Intermediate Advanced Expert Pro
18- Male 0-40 41-90 91-125 131-160 161-190 191+
35
Female 0-30 31-60 61-90 91-130 131-160 161+

Flexibility
 Hamstring Stretches
Instructions:
1. Sit on the ground in a butterfly position.
 2. Extend your right leg with your knee slightly bent.
3. Then bend forward at your waist over your right leg.
4. You may hold your lower leg for support, but don’t force the stretch.
5. Repeat this stretch with each leg for 10 seconds.
6. You can assess your performance by counting the number of repetitions in five minutes by doing it with your
right and left leg alternately.
# of repetitions in Right leg:____ # of repetitions in Left leg:____
C. Body Composition
Instructions:
 Get your weight in kilogram using the weighing scale
 Measure your height in meter using the meter stick
Here’s how to solve it.
BMI = Weight (kg)
Height (m) 2
BMI Classifications
Normal 18. 5- 24.9
Overweight 25- 29.9
Obese 30-34.9
III. Evaluation
Severely Obese 35-39.9 Direction: Write
only Morbid 40+ the letter of the
correct answer
on the space provided.
___1. What component of HRF will develop when a person is performing yoga?
A. Agility C. Musculoskeletal power
B. Flexibility D. Cardiovascular endurance
___2. What physical fitness component a person wants to develop when he perform push-ups every day?
A. Agility C. Musculoskeletal power
B. Flexibility D. Cardiovascular endurance
___3. How will a person develop his cardiovascular endurance?
A. Squat C. Planking
B. Jogging D. Weights
___4. What is the best assessment tool for Harvard Step-Test?
A. Agility C. Muscular Strength
B. Body Composition D. Cardiorespiratory endurance
___5. What physical fitness you want to develop if you execute hamstring stretches?
A. Agility C. Musculoskeletal power
B. Flexibility D. Cardiovascular endurance

IV. Reflections:

1. As a student, why is it important to participate in physical fitness assessment activities? Cite three reasons.
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2. List the three categories of health-related fitness including their subcategories; define each in your own words.
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