Saint Thomas Becket Academy

(Formerly: Academia De Regina)

Indang-Trece Road, Brgy. Inocencio
Trece Martires City

LEARNING PLAN

HEALTH OPTIMIZING PHYSICAL EDUCATION 1

MODULE TITLE : Exercise for Fitness

MODULE SCHEDULE : September 2 and 9 (1 hour learning time per day).
LEARNER SUPPORT : The teacher is online during the scheduled General Mathematics
Class for your questions and clarifications. (Email or Fb Messenger)

PARTS OF ONLINE
DISTANCE LEARNING
SAMPLE ACTIVITIES
MODULE BASED ON 6DS
APPROACH
MONDAY (Morning)
DIP
Synchronous Time. (20 mins)

Note: Log in for scheduled video-conference foe setting weekly

module goals and discussion of important reminders for this week’s
module.

A. Opening Prayer
B. Bible Verse
C. Word of the day
D. House Rules
1. Be on time- sign in at least 10 minutes before the
class.
2. Be prepared- all your things must be prepared
before joining the class.
3. Turn on camera- always turn your camera on so we
can see each other.
4. Do not eat- We do not eat during online class
session.
5. Dress properly- Wear proper uniform.
6. Mute your microphone- Mute your microphone
when you are no talking.
7. Raise your hand- raise your hand to talk or to ask
teacher for help.
8. Enjoy learning- Let’s enjoy this new kind of
learning.
E. Checking of Attendance
F. Objectives
1. Demonstrate understanding of fitness and exercise
in optimizing one’s health as habit as requisite for
physical activity performance and as a career
opportunity.
2. Lead fitness events with proficiency and confidence
resulting in independent pursuit and in influencing
others positively.

G. Introduction/Pre-Assessment
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

For Christ and Learning 2020-2021©

 Saint Thomas Becket Academy
(Formerly: Academia De Regina)
Indang-Trece Road, Brgy. Inocencio
Trece Martires City

LEARNING PLAN

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.

Pre-Assessment:
Instructions: 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.

MONDAY (Afternoon)
DEEPER
Asynchronous time.

For Christ and Learning 2020-2021©

 Saint Thomas Becket Academy
(Formerly: Academia De Regina)
Indang-Trece Road, Brgy. Inocencio
Trece Martires City

LEARNING PLAN

*The teacher instructs the students to jot down possible questions

for video clip presentation.

Link: Exercise, Eat and Excel

https://www.youtube.com/watch?v=eD7g2aSq82E

MONDAY (Afternoon)
DEEPEN
Asynchronous work.
PHYSICAL FITNESS TEST SCORE CARD

Activity # 1
Instruction: Please open this Google form for your activity.

https://docs.google.com/forms/d/
1X94rQxrUUsFtQ3HsSaeq6m9LW1pwCtKhKmllDlyUyNA/edit

Activity # 2

Build your own workout

If getting to a gym class, or paying for one, is putting you off
working out, don’t worry – you can get the same benefits from a
home workout. Use the ready-made Healthier. Happier. workouts,
or build your own routine of individual exercises.

MONDAY (Morning)
DISCUSSION
Synchronous Activity (40 mins)
1st Day
PHYSICAL FITNESS AS DEFINED

A person who is free from illness 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

For Christ and Learning 2020-2021©

Saint Thomas Becket Academy
(Formerly: Academia De Regina)
Indang-Trece Road, Brgy. Inocencio
Trece Martires City

LEARNING PLAN

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.

Health Related Fitness

This is primarily associated with disease prevention and functional

health. Participating in regular health-related fitness helps you
control your weight, prevents diseases and illness, improves mood,
boosts energy and promotes better sleep.

Health Related Fitness Components

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.

Skills Related Fitness Components

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.

Specific Components of Physical Fitness

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
neuromuscular; 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.

For Christ and Learning 2020-2021©

Saint Thomas Becket Academy
(Formerly: Academia De Regina)
Indang-Trece Road, Brgy. Inocencio
Trece Martires City

LEARNING PLAN

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.

Physical Activity and Exercise

Activities done by the skeletal muscles that utilize energy are
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 involve
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.

Exercise according to a study by Buckworth and Dishman, is the

“planned, structured, repetitive bodily movements that someone
engages in for the purpose of improving or maintaining physical
fitness or health.

Aerobic, Muscle-strengthening, and Bone-strengthening

Activity

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

For Christ and Learning 2020-2021©

Saint Thomas Becket Academy
(Formerly: Academia De Regina)
Indang-Trece Road, Brgy. Inocencio
Trece Martires City

LEARNING PLAN

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

2nd Day: Health-Related Fitness Test

You are now done with lecture portion, At this point, you will
experience the physical fitness test designed by the Department of
Education.

Task 1: Health-Related Fitness Test

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

mass.

Body Mass Index (BMI)

 Formula for Computing Body Mass Index

Weight (¿ kilogram)
Height (¿ meters)2

30 30
Example: = = 20.83 (Normal)
(1.20) 1.44
2

1. Weight refers to the heaviness of a person.

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

For Christ and Learning 2020-2021©

Saint Thomas Becket Academy
(Formerly: Academia De Regina)
Indang-Trece Road, Brgy. Inocencio
Trece Martires City

LEARNING PLAN

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
Purpose to test the flexibility of the shoulder girdle
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.

Scoring record zipper test to the nearest 0.1 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

For Christ and Learning 2020-2021©

Saint Thomas Becket Academy
(Formerly: Academia De Regina)
Indang-Trece Road, Brgy. Inocencio
Trece Martires City

LEARNING PLAN

do repeated work without fatigue.

3-Minute Step Test
Purpose to measure cardiovascular endurance
Equipment
a. Step
Height of step: 12 inches
b. Stopwatch
c. 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 or 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), then down 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) seconds, or at a signal, start to get the heart
rate.
d. Don’t talk while taking the pulse rate.
e. Count the pulse beat for 10 seconds and multiply it by
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, allow performer to locate his/her pulse in 5
seconds.
c. Give the signal to count the pulse beat
d. Let the performer count his/her pulse beat for 10 seconds
and multiple it by 6.
Scoring – record the 60-second heart rate after the activity.

Strength is the ability of the muscles to generate force against

physical objects.
Push Ups
Purpose to measure strength of the upper extremities
Equipment
a. 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: Straighten the arms, keeping the back and
knees straight, then lower the arms until there is a 90-
degree at the elbows (upper arms are parallel to the floor).

For Christ and Learning 2020-2021©

Saint Thomas Becket Academy
(Formerly: Academia De Regina)
Indang-Trece Road, Brgy. Inocencio
Trece Martires City

LEARNING PLAN

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).
c. Perform as many repetitions as possible, maintaining a
cadence of 20 push-ups per minute. (2 seconds going
down and 1 sec going up).
d. A maximum of 5o push-ups for boys and 25 push-ups for
girls.
For the Partner
a. As the tester assumes the position of push-ups, start
counting as the tester lower his/her body until he/she
reaches 90-degree at the elbow. The partner should stand
in front of the tester and his/her eyes should be close to
elbow 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,
voluntarily stops, or cadence is broken.
Scoring – record the number of push-ups made.

II. Skills-Related Fitness

Speed – is the ability to perform a movement in one direction in the

shortest period of time.
40-Meter Sprint
Purpose – to measure running speed
Equipment
1. Stopwatch
2. Running area with known measurement (40 meters)
Procedure
For the Tester
a. At the signal “Ready”, stand behind the take-off line, the
tips of the shoes should not go beyond the line and
assumes a crouch position.
b. At the signal “Get Set”, assume a un-crouch position
(buttocks up) with both hands on the starting line.
c. At the signal “GO”, run to the finish line as fast as you can

For the Partner

1. Set the stopwatch to zero (0) point.
2. At the signal “GO”, start the watch and stop it as the
performer crossed the finish line.
3. Record time in the nearest 0:00:01 seconds
Scoring – record the time in nearest minutes and seconds.

For Christ and Learning 2020-2021©

Saint Thomas Becket Academy
(Formerly: Academia De Regina)
Indang-Trece Road, Brgy. Inocencio
Trece Martires City

LEARNING PLAN

Power – is the ability of the muscle to transfer energy and release

maximum force at a fast rate
Standing Long Jump
Purpose – to measure the explosive strength and power of the leg
muscles.
Equipment
a. Tape measure/meter stick / any measuring device
Procedure
For the Tester
a. Stand behind the take-off line with feet parallel to each
other, the tips of the shoes should not go beyond the line
b. Bend knees and swing arms backward once, then swing
arms forward as you jump landing on both feet. Try to jump
as far as you can.
c. Do not control the momentum of the jump (continuously
move forward)
d. Must land on both feet.
e. Perform the test twice in succession
For the Partner
1. Place zero (0) point of the tape measure and the take-off
line.
2. After the jump, spot the mark where the back of the heel or
either feet of the tester has landed nearest to the take line.
3. Record the distance of the two trials.

Agility is the ability to move in different directions quickly using a

combination of balance, coordination, speed, strength and
endurance.
Hexagon Agility Test
Purpose – to measure the ability of the body to move in different
directions quickly.

For Christ and Learning 2020-2021©

Saint Thomas Becket Academy
(Formerly: Academia De Regina)
Indang-Trece Road, Brgy. Inocencio
Trece Martires City

LEARNING PLAN

Equipment
a. Tape measure
b. Stopwatch
c. Chalk or masking tape
Hexagon Size
a. Length of each side is 18 inches
b. Each angle is 120 degrees Procedure
For the Tester
a. Stand both feet together inside the hexagon facing the
marked side.
b. At the signal “GO”, using the ball of the feet with arms bent
in front, jump clockwise over the line, then back over the
same line inside the hexagon. Continue the pattern with all
the sides of the hexagon.
c. Rest for one (1) minute
d. Repeat the test counterclockwise
For the Partner
a. Start the time at the signal go and stop once the performer
reached the side before the side where he/she started.
b. Record the time of each revolution
c. Restart the test if the performer jumps on the wrong side or
steps on the line.
Scoring – Add the time of the two revolutions and divide by 2 to
get the average. Record the time in the nearest minutes and
seconds.

Reaction Time – The amount of time it takes to respond to a

stimulus.
Stick Drop Test
Purpose – to measure the time to respond to a
stimulus
Equipment
a. 12-inch ruler
b. Arm chair or table and chair
Procedure
For the Tester
a. Sit on the arm chair or chair next to the table so that the
elbow and the lower rests on the desk/table comfortably.
b. Place the heel of the hand on the desk/table so that the
fingers and thumb extend beyond. Fingers and thumb
should at least be one (1) inch apart.
c. Catch the ruler/stick with the thumb and index finger without
lifting the elbow from the desk/table as the partner drops
the stick. Hold the stick while the partner reads the
measurement.
d. Do this thrice.
For the Partner

For Christ and Learning 2020-2021©

Saint Thomas Becket Academy
(Formerly: Academia De Regina)
Indang-Trece Road, Brgy. Inocencio
Trece Martires City

LEARNING PLAN

a. Hold the ruler or stick at the top, allowing it to dangle

between the thumb and fingers of the performer.
b. Hold the ruler/stick so that the 12-inch mark is even
between the thumb and the index finger. No part of the
hand of the performer should touch the ruler/stick.
c. Drop the ruler/stick without warning and let the tester catch
it with his/her thumb and index finger.
d. Record the score on the upper part of the thumb.

Scoring – Record the middles of the three scores (for example: if

the scores are 21, 18 and 19, the middle score is 19). In case that
the two (2) scores are the same (for example 18, 18, 25), the

repeated score shall be recorded.

Coordination – The ability to use the senses with the body parts
to perform motor tasks smoothly and accurately.
Juggling
Purpose – To measure the coordination of the eye and hand.
Equipment
a. Sipa (washer weighing 4gms. with 5-inch straw) or 20 pcs
bundled rubber bands/ any similar local materials weighing
4 gm.
Procedure
For the Tester
a. Hit the sipa/rubber bands/similar local material alternately
with the right and left palm upward. The height of the
material being tossed should be at least above the head.
For the Partner
a) Count how many times the performer has hit the material
with the right and left hand.
b) Stop the test if the material drops or after two (2) minutes.
c) There shall be three (3) trials.
Scoring – Record the highest number of hits the performer has
done.

Balance – is the maintenance of equilibrium while stationary or

while moving.
Stork Balance Stand Test

Purpose – to asses one’s ability to maintain equilibrium.

Equipment
a. Flat, non-slip surface
b. Stopwatch

For Christ and Learning 2020-2021©

 Saint Thomas Becket Academy
(Formerly: Academia De Regina)
Indang-Trece Road, Brgy. Inocencio
Trece Martires City

LEARNING PLAN

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.

FRIDAY (Independent Learning)

DO
Asynchronous work: Project Making

Instructions: Create a Physical Activity plan for one week. Include

the components of Health Related Fitness and Skills Related
Fitness and the food your prefer to eat in your plan. The table
below will serve as your matrix. Make this Activity plan in Canva
and submit it to MS Teams Files.

FRIDAY (Independent Learning)

DISCERN
Asynchronous work.

For Christ and Learning 2020-2021©

 Saint Thomas Becket Academy
(Formerly: Academia De Regina)
Indang-Trece Road, Brgy. Inocencio
Trece Martires City

LEARNING PLAN

1. Write 3-5 sentences of a reflection containing the most

important learning that you have about Exercise for Fitness.
Use the visible thinking routine: “I USED TO THINK …
NOW, I THINK …”

2. Share it to your teacher.

PREPARED BY:
Sherwin C. Maraan

Submitted to:
Sherwin C. Maraan

APPROVED BY:
Dr. Evelyn Penus

NOTED BY:
Atty. Ailyn L. Cortez

For Christ and Learning 2020-2021©