HEALTH OPTIMIZING PHYSICAL EDUCATION 1

(Second Semester)

Learning Module No. 1

Activity Title/Content: Self-testing activity for a healthy me!
Learning Competency/ies: Discusses the nature of the different sports activities Code: PEH11FH-Iia-18
Objectives:
1. Identify the significance of assessing health-related fitness component, barriers to physical activity and on one’s diet.
2. Execute/Perform the self-testing physical activities safely, in accordance with the procedure set.
3. Show honesty and willingness in evaluating one’s fitness.

Concept Notes:

What is the significance of assessing health-related fitness?

Keeping the body physically active enables the body systems to function prooperly with vigor and
alertness. Staying in shape allows the individual to perform daily tasks and effectively resulting to
better output and performance.

Getting ready for Physical Activity

Most people can start an exercise plan without worry; however, some people may require a preliminary health check
to ensure that they are taking on the right level of activity for their medical condition. The PAR-Q is a simple self-screening
tool that can and should be used by anyone who is planning to start an exercise program. The Physical Activity Readiness
(PAR-Q) and YOU questionnaire will tell you if you should check with the doctor before you start. (See attachment for the PARQ and YOU
questionnaire)

Physical Fitness Component

Health Related:
1. Body composition- the relative percentage of body fat compared with lean body mass.
2. Muscular Strength- the amount of force that ca be produced by a single contraction of a muscle.
3. Muscular Endurance- the ability of a muscle group to continue muscle contraction over a length of time.
4. Flexibility- the ability to use one’s joints fully in a normal range of motion.
5. Cardiovascular Endurance- the ability of the circulatory system to supply oxygen to working muscles during exercise.

Physical Fitness Testing Activity (See attachment for more details.)

Physical fitness testing is always an important component of physical education. This will help an individual know
one’s strengths and weaknesses. The following are the self-testing activities for health-related fitness:
1. Anthropometric Measurements 5. 3-Minute Step Test
2. Hamstring and Hip Flexor Test 6. Zipper Test
3. Curl-up (Dynamic) 7. 90-degree Push-up (Dynamic)
4. Flexed-arm support (Static)

Barriers to Physical Activity

 Personal Barriers – Some common explanations (barriers) that people cite for resistance to exercise are:
1. Insufficient time to exercise
2. Inconvenience to exercise
3. Lack of self-motivation
4. Non-enjoyment, boredom of exercise
5. Lack of confidence in their ability to be physical active (low self-efficacy)
6. Fear of being injured or having been injured recently
7. Lack of self-management skills, such as the ability to set personal goals, monitor progress, or reward progress
toward such goals
8. Lack of encouragement, support, or companionship from family and friends
9. Non-availability of parks, sidewalks, bicycle trails, or safe and pleasant walking paths close to home or the
workplace.
 Environmental Barriers – Obvious factors include the accessibility of walking paths, cycling trails, and recreation
facilities. Factors such as traffic, availability of public transportation, crime and pollution may also have an effect.
Other factors include our social environment, such as support from family and friends and community spirits.

Task 1: PAR-Q and YOU Questionnaire (prior to the activity test )

Name: ____________________________________ Date: _______________

Reference: Department of Education - Physical Education and Health Teacher’s Guide/Learner’s Manual – Arbz1985
Year/Section: ________________________________

_________________________________________________
Signature over-printed name

Task 2: SELF-TESTING PHYSICAL ACTIVITIES

Directions: Perform the self-testing physical activities safely, in accordance with the procedure set. Wear proper attire,
prepare needed materials and get ready to perform the following activities. Record your score in your health assessment card.
(See attachment for the Health Assessment Card and Interpretation of results)
Reference: Department of Education - Physical Education and Health Teacher’s Guide/Learner’s Manual – Arbz1985
I. Anthropometric Measurements

Purpose : To measure body composition.

Equipment needed : weighing scale, tape measure
Goal : Take body composition
Preliminary : Prepare needed materials

Procedure:
1. Height. Stand with trunk straight. Measure the distance from the floor to the top of the forehead. Record the score in
centimeters (cm).
2. Weight. Stand on a weighing scale free from any object for weight accuracy. Record in kilograms (kg).
3. Waistline. Locate your upper hipbone. Find the proper spot by placing your hands around your waist, squeezing
slightly, and then moving your fingers downward until you feel the top curve of your hips. Place a tape measure
around your bare stomach just above the hipbone. Record in centimeter (cm).
4. Hipline. Place tape measure in the widest part of hip in line with the pubis.
5. Computation/s
a. BMI – Body Mass Index – measure of body based on height and weights that aid in determining weight
categories.
BMI = Weight in kg
------------------------------------------------------
(Height in m) x Height in m)
b. Waist to hip Ratio - measure store body fats percentage by the relative measurement of waist and hip
WHR = Waist Circumference (cm)
------------------------------------------------------
Hip Circumference

II. 3 – Minute Step Test

Purpose: Test for Cardiovascular Endurance level based on how quickly
your heart rate will come back down after a physical activity.
Equipment needed: Stopwatch, 12 – inch bench box, a metronome
Goal: In a constant pace, step on and off the bench for 3 minutes straight.

Procedure:
1. Stand close to the 12 – inch bench box while partner will set the metronome in 96 beats per minute (bpm).
2. When ready to begin, start the stopwatch, step one foot at a time to the beat (up, up, down, down). When 3
minutes is up, stop immediately get your pulse rate.
3. Record the Exercise Heart Rate:_________________ bpm

III. Hamstring and Hip Flexor Test

Purpose : To test flexibility of the Hamstring and hips

Equipment needed: protractor
Goal: Keeping both legs straight, lift one leg to the maximum angle with
other leg remain flat on the floor.
Preliminary: Illustrate angles on a poster board and paste it on the wall.

Procedure:
1. Lie on your back on the floor beside a wall.
2. Slowly lift one leg off the floor. Keep the other leg flat on the floor.
3. Keep both legs straight.
4. Continue to lift the leg until either leg begins to bend or the lower leg begins to lift the floor.
5. Place a yard stick against the wall to mark the spot to where the leg was lifted. Lower the leg.
6. Using a protractor, measure the angle created by the floor and the yardstick. The greater the angle the better
your score.
7. Repeat with other leg.

IV. Zipper Test

Purpose : Test for the shoulder flexibility
Equipment needed: Tape measure
Goal: Raise one arm across back with bent elbow reaching
down fingers of the other hand. Reference: Department of Education - Physical Education and Health Teacher’s Guide/Learner’s Manual – Arbz1985
Preliminary: Prepare needed materials
Procedure:
1. In standing position, raise one arm across you back, bend the elbow and reach down as far as possible,
simultaneously, bring other arm down and behind the back trying to cross over those with the other hand.
2. Measure the distance of overlapped fingers in cm. If they fail to meet score as a minus or <0. Write zero if the
fingertips just touched with no overlapped.
3. Repeat the procedure with the other hand. Record the score.

V. Curl – Up (Dynamic)

Purpose: Test abdominal muscles strength and endurance

Equipment: Mat, Adhesive tape
Goal: Perform curl – up with proper pacing (3 seconds per curl)
Preliminary: Prepare the mat. Place two tape marks 4 ½ inches apart on
the floor. Tape marks, 4 ½ inches apart

Procedure:
1. Sit on a mat in a long sitting position. Bend your legs more than 90 degrees with feet remaining flat on the floor.
2. Lay down with arms extended at the sides, palm facing down with fingers extended touching the 1st tape mark.
3. From that position, curl your trunk up with heels in contact with the floor until fingers reach the 2nd marker.
4. Upon reaching the second marker, lower back to the starting position. Repeat one – curl up every 3 seconds.
5. Continue the curl – ups and stop when you are unable to keep the pace. Record the number of repetitions.

VI. 90 – Degrees Push – up (Dynamic)

Purpose : Test for the strength and endurance of the upper

arm muscles
Equipment: Mat
Goal: To perform a proper push – up
Preliminary: Prepare needed material

Procedure:
1. From prone lying position, place the hands just outside the shoulders with elbows bent.
2. Male: Support the body in a push – up position from toes with back, hip and legs align.
Female: Support the body in a push – up position from the knees instead of toes, with back, hip, and legs aligned.
3. Lower the body until the upper arm is parallel to the floor or a 90 degrees angle of the bent elbow.
4. Repeat as many times as possible.

VII. Flexed – Arm Support (Static)

Purpose: Test the muscular strength of the shoulder and upper arm
Equipment: Mat, Stopwatch
Goal: Hold the push – up position not more than 35 seconds

Procedure:

1. Use the Push – up procedure 1 & 2 for preparatory position. From the starting position, lower the body until the
upper arm is parallel to the floor and elbow flexed at 90 degrees.
2. Hold the position as long as possible.
3. Record the obtained holding position.

Attachment: Record your score in the Self-Assessment Card and fill up the necessary information needed. Interpretations will
be based on the chart below. Complete the column for analysis/implications in two or three sentences only.

HEALTH ASSESSMENT CARD

Reference: Department of Education - Physical Education and Health Teacher’s Guide/Learner’s Manual – Arbz1985
Name: ________________________________________ Date: ________________
Year/Section: __________________________________

Directions : Fill up necessary information needed. Interpretations will be based on the chart above. Complete the
column for analysis/implications in two or three sentences only.

1. Body Composition 2. Cardiovascular Endurance

Test Recovery PRAnalysis
BMI Result & Implications
Interpretation
Interpretation
BMI
Waist to Hip
Ratio
3 – minute Step
Test

2. Muscular Strength, Endurance, Flexibility

High

Good My stronger HRF Component: ____________________________

My weakness HRF Component: ___________________________

Marginal
Realization / Conclusion:
Low _________________________________________________________
_________________________________________________________
_________________________________________________________
_________________________________________________________
Push-up Curl-up Flexed-Arm Flexibility ____________________________________________________
Support

Mark with a dot the performance description obtained.

Measuring your fitness level is one way to find out your level of physical fitness. Below are references for interpretation.

BMI Categories Waist to Hip Ratio Men Women

Underweight : <18.5 Ideal 0.8 0.7
Normal Weight : 18.5 – 24.9
Overweight : 25 – 29.9 Low Risk <0.95 <0.8
Obesity : BMI of 30 or greater Moderate Risk 0.96 – 0.99 0.81 – 0.84
High Risk >1.0 >0.85
Rating Scale for Dynamic Muscular Endurance

Male Female
Age 16 – 26
Curl – ups Push – ups Curl – ups Push – ups
High Performance Zone Can do more than 35 Can do more than 29 Can do more than 25 Can do more than 17
Good Fitness Zone 24 – 34 20 – 28 18 – 24 12 – 16
Marginal Zone 15 – 23 16 – 19 10 – 17 8 – 11
Low Zone 14 and below 15 and below 9 and below 7 and below

Rating Scale for Static Endurance

Classification Score in Seconds

High – performance zone 30 and above
Good fitness zone 20 – 29
Marginal zone 10 – 19
Low zone 10

Rating Scale for Flexibility

Classification Male Female

Shoulder Flexibility Hamstring & Hip Flexor Shoulder Flexibility Hamstring & Hip Flexor
Flexibility (Degrees) Flexibility (Degrees)
R L 111 & above R L 111 & degrees
High Performance Zone
5+ 4+ 6+ 5+
Good Fitness Zone 1–4 1–3 80 – 110 2–5 2–4 80 – 110
Marginal Zone 0 0 60 – 79 1 1 60 – 79
Low Zone <0 <0 <60 <1 <1 <60

Reference: Department of Education - Physical Education and Health Teacher’s Guide/Learner’s Manual – Arbz1985
Task 3: Lead me to where I am! Listed below are examples of physical barriers. Draw a line to connect to its type whether its
a personal or an environmental barrier.

Lack of Motivation
Accessibility of walking
pathways
Support from family and
Personal Barrier friends Environmental
Unavailability of Barrier
parks/grounds
Fear of Injury
Health Considerations
Guide Questions:
1. During the pre-activity on PAR-Q and You, have you encountered any physical activity barrier? Is there any personal
or environmental barrier? If yes, list it down.
2. Cite some ways to overcome situations that hinder you to engage in physical activity.

Task 4: Diet and Nutrition Assessment

Directions:
1. Surf the net and open the site https://www.takingcharge.csh.umn.edu/diet-nutrition-assessment
2. On that site, undergo steps 1-3. Print the downloaded assessment results reflecting your diet and nutrition.
3. Set at least 5 goals for the items that needs improvement.

Sport is about a range of specific activities which involves competition and requires physical conditioning and skills. A
good way to define it would be to say, "It is a structured physical activity, usually competitive, that requires complex
skills and a high level of individual commitment and motivation".

Task 5: Discusses the nature of the different sports activities

1st : Basketball

Search about Basketball, rules and regulations, type in MS word then pass it thru gmail :[email protected] on April
7, 2021.

Reference: Department of Education - Physical Education and Health Teacher’s Guide/Learner’s Manual – Arbz1985