LAS1.2 Week 2 PEH11 Physical Fitness Test
LAS1.2 Week 2 PEH11 Physical Fitness Test
LAS1.2 Week 2 PEH11 Physical Fitness Test
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.
(PEH11FH-Ia-t-8)
At the end of the learning activities, the students should be able to:
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
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.
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?
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.
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
Website
Layout Artist: ELVIE N. SALVADOR, T II, Quipayo NHS, SDO Cam. Sur
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.
Scoring
Record the number of push-ups made.
MUSCULAR STRENGTH
FLEXIBILITY
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.