Department of Education

SCHOOLS DIVISION OF CAMARINES SUR

LEARNING ACTIVITY SHEET IN PHYSICAL EDUCATION AND HEALTH 1

Worksheet no. 1.2 Quarter 1 – Week 2
PHYSICAL FITNESS TEST

Name of Student: ______________________________________________________________

Learning Area-Grade Level: PHYSICAL EDUCATION AND HEALTH 1 – GRADE 11
Date: ___________________________________________________________________________

Physical fitness refers to the capacity of the human body to cope with the
demands of everyday tasks while yet having the energy to engage in leisure and
recreational activities. Our bodies can work properly and efficiently.
Assessing physical fitness plays a vital role in the overall health of every
student. It is a requirement every beginning of the school year to determine the
fitness, identify strengths and weaknesses for development and improvement, and
serve as guide and motivation in selecting sports. It comprises of 2 components-
Health-Related and Skill-Related Fitness.
In this learning spelling, you will learn to assess and reflect on your own
fitness status while enjoying the different learning activities at the same time.

Self-assesses health-related fitness (HRF). status, barriers to physical activity

assessment participation and one’s diet (PEH11FH-Ig-i-6)

Engage in moderate to vigorous physical activities (MVPAs) for at least 60

minutes most days of the week in a variety of in- and out- of school

(PEH11FH-Ia-t-8)

At the end of the learning activities, the students should be able to:

1. self-assess fitness status using the physical fitness test

2. recognize the importance of physical fitness test
3. perform fitness test

Address: Freedom Sports Complex, San Jose, Pili, Camarines Sur

Email: [email protected]
Website: www.depedcamsur.com
Telephone No: (telefax) 8713340 |1
PRACTICE TASK 1
Directions: Answer the Physical Activity Readiness Questionnaire (PAR-Q) below
before moving on to the Physical Fitness Test.

Physical Activity Readiness Questionnaire (PAR-Q)

This questionnaire will assist you in determining whether or not moderate to
strenuous physical exercise is appropriate for you. Check the box that corresponds
to your response. If you answered "no" to all of the questions, you're ready to start
living a more active lifestyle. Begin with a low- to moderate-intensity workout and
progressively increase the intensity.
You should consult your doctor about your condition before beginning an
exercise regimen if you answered “Yes” to any of the questions below.
*This activity will be used as the basis for the succeeding activities and tasks.

Questions Yes No
1. Has your doctor ever told you that you have a heart
condition or high blood pressure?
2. Do you feel pain in your chest when you are doing your
daily activities or when you do physical activities?
3. Do you lose balance because of dizziness, or have you lost
consciousness in the past 12 months?
4. Have you ever been diagnosed with a chronic condition
other than heart disease or hypertension (i.e., cancer)?
5. Are you currently taking prescribed maintenance
medication?
6. Do you currently have a bone, joint, or other
musculoskeletal condition that can worsen due to
moderate-vigorous physical activity?
7. Has your doctor ever told you that you should only engage
in medically supervised physical activity?
(Source: DepEd Order No. 034, s. 2019)
Remarks:
__________________________________________________________________________________
__________________________________________________________________________________
_________________________________________________________________________________.
TAKE NOTE: If you answered yes to one or more questions:
• Talk with your doctor by phone or in person BEFORE you start becoming
much more physically active or BEFORE you have a fitness appraisal.
Tell your doctor about the PAR--Q and which questions you answered
YES.
• You may be able to do any activity you want - as long as you start slowly
and build up gradually. Or, you may need to restrict your activities to
those which are safe for you. Talk with your doctor about the kinds of
activities you wish to participate in and follow his/her advice.
• Find out which community programs are safe and helpful for you

(Source: DepEd Order No. 034, s. 2019)

Address: Freedom Sports Complex, San Jose, Pili, Camarines Sur

Email: [email protected]
Website: www.depedcamsur.com
Telephone No: (telefax) 8713340 |2
 If you answered NO to all questions honestly, you can be reasonably sure that
you can:
• Start becoming much more physically active - begin slowly and build up
gradually. This is the safest and easiest way to go.
• Take part in a fitness appraisal - this is an excellent way to determine
your basic fitness so that you can plan the best way for you to live
actively. It is also highly recommended that you have your blood pressure
evaluated. If your reading is over 144/94, talk with your doctor before
you start becoming much more physically active.
• If you are not feeling well because of a temporary illness such as a cold or
a fever - wait until you feel better; or
• If you are or may be pregnant - talk to your doctor before you start
becoming more active.
(Source: DepEd Order No. 034, s. 2019)

I have read, understood, and completed this questionnaire. Any questions I had
were answered to my full satisfaction.
Name: ______________________________ Date: ________________
Signature: ______________________ Witness: ______________
Signature of Parent or Guardian: ____________________________

PRACTICE TASK 2
Directions:
• If you completed the PRACTICE TASK 1 and answered NO to all the questions,
you may now proceed with this activity.
• Read the manual found Learner’s Reference Material carefully.
• Ask someone in your home to be your partner to assist you as you perform the
different fitness tests below.
• Fill out the physical fitness test record with the corresponding scores that you
get from each test.
• Take a picture or a video to prove that you perform all the activities.
• Submit the PFT Record with the documentation on messenger or google
classroom, if available.

PHYSICAL FITNESS TEST RECORD

(Based on DepEd Order No. 034, s. 2019)

Name: ______________________________ Sex: ______ Date of Birth: _____________

Age: _________________ Year and Section: ______________________

HEALTH-RELATED PHYSICAL FITNESS TEST

BODY COMPOSITION: Body Mass Index (BMI)
Height (Meters) Weight (Kilograms) BMI Classification

CARDIORESPIRATORY ENDURANCE: Step Test

Heart Rate per Minute
Before the Activity After the Activity

Address: Freedom Sports Complex, San Jose, Pili, Camarines Sur

Email: [email protected]
Website: www.depedcamsur.com
Telephone No: (telefax) 8713340 |3
FLEXIBILITY TEST MUSCULAR
STRENGTH/ENDURANCE
Zipper Test Sit and Reach Push-Ups Basic Plank
Overlap/Gap Score Num. of Push- Time
(Centimeters) (Centimeters) Ups
Right Left 1st 2nd 3rd
Arm Arm

Processing Questions:
1. What are the components that you have the lowest and highest scores?
______________________________________________________________________
2. How will you improve your weakest component?
______________________________________________________________________
3. How will you maintain your strongest component?
______________________________________________________________________

PRACTICE TASK 3

MY FITNESS VLOG!
Directions: Using your mobile camera, record your performances during your
physical fitness test administration. Create a vlog or a video presentation
compiling your performances in each test. Then, in the video, answer the
following guide questions below. Submit your vlog via messenger or
google classroom, if available.
Guide Questions:
1. What are your realizations after performing the different tests?
2. What are the components that you have the lowest and highest scores?
3. How will you improve your weakest component?
4. How will you maintain your strongest component?
5. How does the test affect your point of view on being a healthy individual?
6. How will you encourage others to improve their health habits?

Rubrics for Practice Task 3: MY FITNESS VLOG!

Rating
Criteria
Advance (5 pts.) Developing (3 pts.) Approaching (1 pt.)
Participation Vlogger participates in all Vlogger participates Vlogger participates in
the required activities in at least four (4) at least two (2)
activities activities
Content The Vlog is appropriate, The Vlog is The Vlog is done, but
Quality engaging, reflective, and appropriate and lacks engagement,
respectful to others and respectful to others. substantial reflection,
has an in-depth and It has a purpose and and is off topic.
substantial reflections. is reflective.

Address: Freedom Sports Complex, San Jose, Pili, Camarines Sur

Email: [email protected]
Website: www.depedcamsur.com
Telephone No: (telefax) 8713340 |4
Video and The Video is well lit and The Video is well lit The Video is fairly well
Sound frames the subject and frames the lit with minimal
Quality appropriately. Editing subject within the movement. The
enhances the frame without subject is usually
cohesiveness of vlog with excessive movement within the frame and
clear sound and with understandable the sound is difficult
appropriate volume. sound and to hear.
appropriate volume.
Total points (20)

Rubrics for Essay/Processing Questions

Rating
Criteria
Advance (3 pts.) Developing (2 pts) Approaching (1 pt)
Clarity/ The reflection is clear, The reflection is clear The reflection is
Organi- concise, and well- organized with the use of good vague and
zation with the use of excellent sentence/ paragraph disorganized.
sentence/ paragraph structure.
structure.
Relevance The reflection provides a The reflection somehow The reflection did not
genuine personal view of the provides a personal provide a personal
student’s experiences on the view of one’s view of one’s
topic. experiences. experiences.
Originality The reflection is original and The reflection incudes The reflection
does not contain plagiarized minimal copied works contains a lot of
content from other sources copied works from
other sources.
Total points (9)

Teaching Guide

• Department of Education (2016). Physical Education and Health Teacher’s

Guide First Edition

Website

• Bonoan, Bernard. “Physical Activity and the Physical Fitness Components:

Basics of Fitness.” October 05, 2012
• https://www.deped.gov.ph/2019/12/09/december-9-2019-do-034-s-2019-
revised-physical-fitness-test-manual/
• https://www.rcampus.com/rubricshowc.cfm?sp=yes&code=HXW6823&

Prepared by: JANINE BISENIO-BETCHAYDA, T II, Baao NHS,

SDO Cam. Sur

JOYCE D. FESICO, T II, Baao NHS, SDO Cam. Sur

Address: Freedom Sports Complex, San Jose, Pili, Camarines Sur

Email: [email protected]
Website: www.depedcamsur.com
Telephone No: (telefax) 8713340 |5
Quality Assured by:

AZENITH A. ESPIRITU, T I, Bula NHS, SDO Cam. Sur

JOHN EMMANUEL P. FEDERIS, Teacher I, Siruma NHS,

SDO Cam. Sur

JOANA MARIE O. YOCAMPO, PDO II, SDO Cam. Sur

Layout Artist: ELVIE N. SALVADOR, T II, Quipayo NHS, SDO Cam. Sur

Validated by: GILBERT A. FILIPINO, T III, Medroso-Mendoza NHS,

SDO Cam. Sur

IAN JOSEPH C. VELASCO, TII, Bagacay National High School,

SDO Cam. Sur

Reviewed by: IMELDA A. NARDO, EPS MAPEH, SDO Cam. Sur

Practice Task 1, 2, and 3: Answers may vary

Answer Key

Address: Freedom Sports Complex, San Jose, Pili, Camarines Sur

Email: [email protected]
Website: www.depedcamsur.com
Telephone No: (telefax) 8713340 |6
 LEARNER’S REFERENCE MATERIAL
(Source: DepEd Order No. 034, s. 2019, Revised Physical Fitness Test Manual)

What is Physical Fitness Test? Why is this important for you?

Physical Fitness Test is a set of measures designed to determine your level of health-
related and skill-related physical fitness status. It gives you information about the
quality of your overall physical fitness. It is being conducted at the beginning of the
school year and the second semester to monitor your progress.

This test will help you:

1. determine your level of fitness
2. identify your strength and weaknesses for your development and improvement
3. provide you a baseline data to select your physical activities to enhance your
health and skill performance
4. gather data for the development of norms and standards
5. motivate, guide and counsel you in selecting sports for recreation, competition
and lifetime participation.

HEALTH-RELATED PHYSICAL FITNESS TEST MANUAL

(Source: DepEd Order No. 034, s. 2019, Revised Physical Fitness Test Manual)

BODY COMPOSITION
Body Mass Index (BMI) - is the body’s relative amount of fat to fat-free mass.
CLASSIFICATION
The formula for Computing Body Mass Index
BELOW 18.5 Underweight
WEIGHT [in Kilograms]
18.5- 24.9 Normal
HEIGHT [in Meters]2
25.0- 29.9 Overweight
WEIGHT is the heaviness or lightness of a 30.0- ABOVE Obese
person.
Equipment: Weighing or Bathroom scale calibrated corretly.

Procedure:
a. Before the start of weighing, adjust the scale to zero
point.
b. Wear light clothing before weighing.
c. On bare feet, stand erect and still with weight evenly
distributed on the center of the scale.
d. Ask your partner to record the score in kilograms.

HEIGHT is the distance between feet on the floor to the top of

the head in a standing position.
Equipment: Tape measure laid that to a concrete wall where
zero-point starts on the floor.
Procedure:
a. Stand erect on bare feet with heels, buttocks and
shoulders pressed against the wall where the tape Source:
http://www.depedmalayba
measure is attached. lay.net/wp-
content/uploads/
b. Ask your partner to place the L-square against the wall. 2012/10/Physical-Fitness-
With the base at the top of the head of the person being Tests-Presentation-1.pdf

Address: Freedom Sports Complex, San Jose, Pili, Camarines Sur

Email: [email protected]
Website: www.depedcamsur.com
Telephone No: (telefax) 8713340 |7
 tested. Ensure that the L-square when placed on your head, is straight
and parallel to the floor.
c. Record the score in meters.
Height
Example: Weight Height
(Meters) BMI Classification
(Kilograms) (Meters)
2
44 kg 1.53 m 2.34 18.8 Normal

CARDIOVASCULAR ENDURANCE/AEROBIC CAPACITY

3-MINUTE STEP TEST - to measure cardiovascular
endurance
Equipment: Step 12 inches, s topwatch, drum or clapper,
metronome
Procedure:
a. Count your pulse beat for 10 seconds and multiply it by
(six) 6 before doing this test. Then, record it.
b. Stand at least one foot away from the step or bench with
trunk erect and eyes looking straight ahead.
c. 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 of 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
Source: Robert Wood, "Step
with the right foot (ct.1), up with the left foot (ct. 2), down Test: Testing your fitness at
with the right foot (ct. 3), down with the left foot (ct. 4) home." Topend Sports Website,
2008, https://www.
for the second sequence. Observe proper breathing topendsports.com/testing/tes
(inhale through the nose, exhale through the mouth). ts/home-step.htm, Accessed
7/18/2020
d. Immediately after the exercise, stand and locate your
pulse and in five (5) seconds, or at a signal, start to get
the heart rate.
e. Don’t talk while taking the pulse beat.
f. Count the pulse beat for 10 seconds and multiply it 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. Alter the test, allow the 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 multiply it by
6.
Scoring
Record the 60-second heart rate after the activity

Address: Freedom Sports Complex, San Jose, Pili, Camarines Sur

Email: [email protected]
Website: www.depedcamsur.com
Telephone No: (telefax) 8713340 |8
MUSCULAR ENDURANCE

PUSH UP - to measure the strength of upper

extremities
Equipment: exercise mats or any clean mat
Procedure:
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 angle at the elbows
(upper arms are parallel to the floor).
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. Perform a maximum of 50 push-ups for boys and 25 push-ups for girls.
For your partner: PUSH UP FOR BOYS and GIRLS
a. As the tester assumes the of (SECONDARY)
push-up position, start Score Standard Interpretation
counting as the tester lowers 5 33 and above Excellent
his/her body until he/she 4 25 - 32 Very Good
reaches a 90-degree angle at 3 17 - 24 Good
the elbow. The partner should 2 9-6 Fair
stand in front of the tester and 1 1 - 8 Needs Improvement
his/her eyes should be close to 0 Cannot execute Poor
elbow level to judge the 90 degrees bend accurately.
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.

MUSCULAR STRENGTH

BASIC PLANK - to measure strength/stability of the core muscles

Equipment: exercise mats or any clean mat, stopwatch/timepiece

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 Procedure:
a. Assume a push — up position. Rest body on
forearms with palms and fingers flat on the
floor. Elbows are aligned with the shoulders.
Source: Tracey Pearson, (N.d.), https:// b. Legs are straight, with ankles, knees, and
betterme.guru/11797-how-long-hold-a-plank- thighs touching together.
pose-flatten-belly/
c. Support weight on forearms and toes; make
sure that your back is that. The head, neck, and
spine are in a straight line.
d. Keep abdominals engaged/contracted; do
not let stomach drop or allow hips to rise.

For your partner:

a. Ensure the availability of a mat/smooth flooring or anything that can protect
the forearms.
b. Give the signal “Start/Go” and start/press the timepiece.
c. Ensure that the back of the head, neck, spine, and ankles are straight.
d. Give two (2) warnings.
e. Stop the timer when the performer can no longer hold the required position
or when the performer has held the position for at least 90 seconds. Holding
the plank position beyond 90 seconds is considered unnecessary.

Scoring: Score Standard Interpretation

Record the time in the 5 51 seconds and above Excellent
nearest seconds 4 46 - 50 seconds Very Good
/minute. Maximum of 3 31 - 45 seconds Good
90 seconds for Boys and 2 16 - 30 seconds Fair
Girls 1 1 - 15 seconds Needs Improvement

FLEXIBILITY

ZIPPER TEST - to test the flexibility of the shoulder

girdle.
Equipment: Ruler
Procedure:
a. Stand erect.
b. Raise your right arm, and bend your elbow.
Reach down across your back as far as
possible. Test the right shoulder; extend your
left arm down and behind your back. Bend your
elbow up across your back. Try reaching your
fingers over those of your right hand as if to
pull a zipper or scratch between the shoulder
Source: https://pjkcrescendosip
blades. gkpi.weebly.com/uploads/2/8/1/
a. To test the left shoulder, repeat procedures a 3/28133007/corbin7e_lab_09.pdf
and b with the left hand over the left shoulder.
For your partner:

Address: Freedom Sports Complex, San Jose, Pili, Camarines Sur

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 b. Observe whether the fingers touched or overlapped each other. If not,
measure the gap between the middle fingers of both hands.
c. Record the distance in centimeter.
Score Standard Interpretation
Scoring:
5 Fingers overlapped by 6 cm. and Excellent
above Record zipper test
4 Fingers overlapped by 4 - 5.9 cm. Very Good to the nearest 0.1
3 Fingers overlapped by 2 - 3.9 cm Good centimeter
2 Fingers overlapped by 0.1 - 1.9 cm. Fair
1 Just touched the fingers Needs
Improvement
0 Gap of 0.1 or wider Poor

SEAT AND REACH - to test the flexibility of the lower extremities (particularly the
trunk).
Equipment: Tape measure or meter stick
Procedure:
a. Sit on the floor with back head and shoulders flat on the wall. Feet are 12
inches apart.
b. Interlock thumbs and position the tip of the fingers on the floor without
bending the elbows.
c. After the partner has
positioned the zero point of the
tape measure/meter stick, (at
the top of the middle fingers). The
tester starts the test by sliding
the hands slowly forward
without jerking, trying to reach
Source: Robert Wood, "Sit and Reach Test: Testing your the farthest distance possible
fitness at home." Topend Sports Website, 2008,
https://www.topendsports.com/testing/tests/home-sit- without bending the knees.
and-reach.htm, Accessed 7/25/2020 d. Bouncing or jerking movement is
not allowed.
e. Do it twice.

For your partner:

a. As the tester assumes the (b) procedure, position the zero point of the
tape measure at the tip of the middle fingers of the tester.
b. See to it that the knees are not bent as the performer slides the farthest
distance that he could. Score Standard Interpretation
c. Record the farthest distance 61 cm. and
reached in centimeters. 5 above Excellent
4 46 - 60.9 cm. Very Good
Scoring 3 31 -45.9 cm. Good
Record the farthest distance 2 16 -30.9 cm Fair
between the two trials to the 1 0 - 15.9cm. Needs Improvement
nearest 0.1 centimeters

Address: Freedom Sports Complex, San Jose, Pili, Camarines Sur

Email: [email protected]
Website: www.depedcamsur.com
Telephone No: (telefax) 8713340 | 11