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LESSON 14
Value of Participating in Physical Activities

Nowadays, learners are into gadgets and personal entertainment which mostly
consume their time. As a result, their physical activities have been lessened and they
become sedentary. Unfortunately, this kind of lifestyle affects their health. They have to
understand the importance of engaging to regular physical activities instead of just
divulging themselves in using gadgets. After understanding the different skills and health
related fitness, it is time to recognize and be involved in physical activity assessment. It
is vital that everyone to be physically fit. It contributes to a better way of life and helps
lower the risk of illness.

This module is designed to help and promote the different physical activities that
anyone can use in their program of activities and assessment. Follow the direction below.
Accomplish all the tasks in this module.

At the end of the module, you should be able to:

1. Recognize the value of optimizing one’s health through participation in

physical activities assessment.
2. Express appreciation on the health benefits of participating in physical
activity assessment.
3. Perform physical activities assessment.
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 Direction: Choose the letter that best corresponds your answer. Write your answer on your notebook.
1. Which of the following best describe the ability to trave in a shortest period possible.
A. Power B. Agility C. Speed D. Coordination

2. Which of the following is an example of moderate activity?

A. Dancing B. Aerobics C. Basketball competitive D. Running 5 miles per hour

3. It is derived from weight over height to determine fitness status.

A. BMI B. Flexibility C. Muscular Strength D. Cardiovascular Endurance

4. It measures the percentage of every parts of the body.

A. Balance B. Body Composition C. Muscular Strength D. Cardiovascular Endurance

5. Which of the following are not benefits of active participation in different physical activity
A. Health Benefit B. Emotional Benefit C. Social Benefit D. Produces stressful situation in life

6. Which of the statements below tells about the social benefit of participating in physical activity?
A. Physical activity maintains a healthy body weight.
B. Physical activity develops a healthy cardiovascular system.
C. Physical activity encourages family and community connectedness.
D. Physical activity reduces and manage the stress, anxiety and depression.

7. Which of the following statements is the best way you can apply your understanding on physical activity?
A. Include it in my everyday routine.
B. Take it as a note and leave it there.
C. It can help improve muscle strength.
D. Refuse to participate in any physical activity.

8. What is the importance of physical activity?

A. Participating in physical activity to stay healthy.
B. Physical activity has long term health benefits for everyone.
C. Physical activity can reduce the possibility of having lifestyle diseases.
D. Participating in physical activity to stay healthy can make my way of spending time more valuable.

9. Which statement supports the idea of the benefits of active participation to physical activities?
A. Physical activity improves social skills and networks.
B. Physical activity develops a healthy cardiovascular system.
C. Physical activity contributes to a better performance at schools.
D. Physical activity reduces and manage stress, anxiety and depression.
10. How is physical activity related to physical fitness?
A. Physical fitness is the end result of active participation to physical activity.
B. Physical activity is something that you do while physical fitness is something that you have.
C. Physical activity is related to physical fitness through activities that cause an individual to attain fitness.
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 D. Physical activity involves any bodily movement that produces movement through skeletal muscles
that requires enough energy, while physical fitness is state of well-being and good health.

Task 1: Let’s Get Physical!

What is physical activity?

Physical activity means movement of the body that uses energy. Walking, gardening,
briskly pushing a baby stroller, climbing the stairs, playing ball games, or dancing the
night away are all good examples of being active. On the other hand, physical activity
should be done moderately.

Moderate physical activities include:

• Walking briskly (about 3½ miles per hour)

• Bicycling (less than 10 miles per hour)
• General gardening (raking, trimming shrubs)
• Dancing
• Golf (walking and carrying clubs)
• Water aerobics
• Canoeing
• Tennis (doubles)

Vigorous physical activities include:

• Running/jogging (5 miles per hour)

• Walking very fast (4½ miles per hour)
• Bicycling (more than 10 miles per hour)
• Heavy yard work, such as chopping wood
• Swimming (freestyle laps)
• Aerobics
• Basketball (competitive)
• Tennis (singles)

Choose My Plate, Us Department of Agriculture

https://www.choosemyplate.gov/resources/physical-activity-what-is

According to World Health Organization (WHO), regular moderate physical

exercises which includes walking, cycling and water aerobics have significant benefits in
our health. It includes promoting mental health, maintaining a healthy weight and reducing
the percentage of having lifestyle diseases.

In the same source, it was found out that, insufficient physical activity can lead to
death which is parallel to the study that it can increase the rate of mortality by 20-30%

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Benefits of Participating in Physical Activity

Health Benefits

➢ Improved quality life of life.

➢ Road map to good health and longevity.
➢ Lower blood pressure, reduced arthritis pain, weight loss, and lower risk of
diabetes, certain cancer, osteoporosis, and cardiovascular disease.

Physical Benefits

➢ Improvement of skills specific to a particular activity

➢ Relaxation, rest, and revitalization.
➢ Reduce your risk of a heart attack
➢ Manage your weight better
➢ Lower blood cholesterol level
➢ Lower the risk of type 2 diabetes and some cancers
➢ Have lower blood pressure
➢ Have stronger bones, muscles and joints and lower risk of developing
osteoporosis
➢ Lower your risk of falls
➢ Recover better from periods of hospitalization or bed rest
➢ Feel better – with more energy, a better mood, feel more relaxed and sleep better

Mental and Emotional Benefits

➢ Reduce risk of depression, anxiety, psychological distress, and emotional

disturbance
➢ Release of stress from demands of everyday living
➢ Greater personal confidence and self-esteem
➢ Sense of achievement
➢ More restraint in avoiding risky behavior

Social Benefits

➢ Bonding with friends and family

➢ Strengthen social networks and community identity
➢ Opportunity to make new friends and acquaintances

Task 2: Warming Yourself Up

Direction: In this module you will be performing physical assessment, prior to engage in
a physical activity session. Be sure to practice proper etiquette and safety. Perform a full
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of stretching routine before the physical activity. You may follow the suggested exercises
in physical activities given below.

Warm-up
Exercise 1. Head Rotation

• Stand with your legs straight.

• Place your feet at shoulder-width.
• Keep your hands loosely at your sides.
• Rotate your head clockwise and counter clockwise.

Exercise 2. Arm Rotation

• Place your legs at shoulder-width.

• Keep your arms straight at your sides.
• Do it for 16 counts clockwise.
• Do it for 16 counts counter clockwise.
• Do it for 16 counts in opposite directions.

(Perform both arms rotation simultaneously)

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 Exercise 3. Shoulder Rotation

• Place your legs at shoulder-width.

• Keep your arms straight at your sides.
• Perform both shoulders’ rotation clockwise and counter clockwise.

Exercise 4. Torso swings

• Stand with your legs straight.

• Place your feet at shoulder-width.
• Bend your torso forward 90 degrees.
• Raise both arms straight to the outside.

Exercise 5. Hips Rotation

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• Place your hands on your hips and your head straight.
• Perform extensive hips rotation.
• Perform the exercise 10 times clockwise and 10 times counter clockwise.

Exercise 6. Knees Rotation

• Place your feet slightly apart, and hands on hips.

• Raise your knee-bent leg.
• Perform knee rotation to the right and to the left.
• Change the leg.

Exercise 7. Feet Rotation

• Place your feet slightly apart, shifting your body weight on one foot, stand on the
toes of your other leg.
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 • Perform rotation of the raised foot clockwise and counter clockwise.
• Change leg.

1. How does regular physical activity assessment help us in our everyday life? Cite an
example in which it has or it may benefitted you.

2. Explain the health benefits of regular physical activity assessment. Give at least
three diseases that we can avoid if we do regular physical activity.

3. How will results in physical activity assessment help you in choosing between
moderate to vigorous physical activities? Explain by citing examples.

Directions: You are done with the lecture and warm up exercise portion. Now it’s time to
execute the physical fitness test designed by the Department of Education. Perform the
Physical Fitness Test safely, in accordance with the procedure set. Wear the proper
attire, prepare needed materials and get ready to perform the following activities.
Record your score in physical fitness form.

Activity 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 (in kilogram)
Height (in meters)2

Example: 30 = 30 = 20.83 (Normal)

(1.20)2 1.44

Classification
Below 18.5 Underweight
18.5 – 24.9 Normal
25.0 – 29.9 Overweight
30.0 – Above Obese

1. Weight refers to the the heaviness of a person.

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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 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

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 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

Score Standard Interpretation

5 Fingers overlapped by 6 cm. and Excellent
above
4 Fingers overlapped by 4 – 5.9 cm Very good
3 Finger overlapped by 2- 3.9 Good
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

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 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

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 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 6.
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 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).

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 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.

Score Standard Interpretation

5 33 and above Excellent
4 25-32 Very Good
3 17-24 Good
2 9-16 Fair
1 1-8 Needs Improvement
0 Cannot Execute Poor

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

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 Standard Norms in Seconds
Boys
Age 9-12 13-14 15-16 17 and above
Excellent <6.0 <5.0 <4.5 <4.0
Very Good 6.1 -7.7 5.1 – 6.9 4..6 – 5.4 4.1 – 5.4
Good 7.8 – 8.5 7.0 – 8.0 5.5 – 7.0 5.5 – 6.5
Fair 9.5 – 8.6 8.1 – 9.1 7.1 – 8.1 6.6 – 7.5
Needs >9.6 >9.2 >8.2 >7.6
Improvement

Standard Norms in Seconds

Girls
Age 9-12 13-14 15-16 17 and above
Excellent <7.0 <6.5 <5.5 <4.5
Very Good 7.1 – 8.4 6.6. – 7.6 5.6 – 6.1 4.6 – 5.9
Good 8.5 – 9.5 7.7 – 8.8 6.2 – 7.2 6.0 – 7.0
Fair 9.6 – 10.5 8.9 – 9.5 7.3 – 8.5 7.1 – 8.1
Needs >10.6 >9.6 >8.6 >8.2
Improvement

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
a. Place zero (0) point of the tape measure and the take-off line.
b. 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.
c. Record the distance of the two trials.

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 Score Standard Interpretation
5 201 cm and above Excellent
4 151 cm – 200 cm Very Good
3 126 cm-150 cm Good
2 101 cm – 125 cm Fair
1 55 cm – 100 cm Needs Improvement

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.
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.

Score Standard Interpretation

5 5 seconds and below Excellent
4 6-10 seconds Very Good
3 11-15 seconds Good
2 16-20 seconds Fair

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 1 21-25 seconds Needs Improvement
0 Over 25 seconds Poor

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

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 score are
21, 18 and 19, the middle score is 19). In case where two (2) score are the
same (for example 18, 18, 25), the repeated score shall be recorded.

Score Standard Interpretation

5 0 – 2.4 cm Excellent
4 5.08 cm – 10.16 cm Very Good
3 12.70 cm – 17.78 cm Good
2 20.32 cm – 25.40 cm Fair
1 27.94 cm – 30.48 cm Needs Improvement
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 0 Did not catch Poor

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.

Score Standard Interpretation

5 41 and above Excellent
4 31-40 Very Good
3 21-30 Good
2 11-20 Fair
1 1-10 Needs Improvement

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

Procedure
For the Tester
a. Remove the shoes and place hand on the hips
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 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.

Score/ 9-12 13-14 15-16 17 and above Interpretation

Age
5 41-60 sec 81-100 sec 121-150 sec 161-180 sec Excellent
4 31-40 sec 61-80 sec 91-120 sec 121-160 sec Very Good
3 21-30 sec 41-60 sec 61-90 sec 81-120 sec Good
2 11-20 sec 21-40 sec 31-60 sec 41-80 sec Fair
1 1-10 sec 1 – 20 sec 1-20 sec 1-40 sec Needs
Improvement

PHYSICAL FITNESS TEST SCORE CARD

Name: _______________________________________ Sex: _______ Age: _______

Task 1: Health-Related Fitness Test

A. Body Composition: Body Mass Index (BMI)

1. Body Mass Index (BMI)

Height (meters) Weight (Kilograms) BMI Classification

B. Cardiovascular Endurance: 3-Minute Step

Heart Rate per Minute
Before the Activity After the Activity

C. Strength
1. Push up 2. Basic Plank
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 Number of Push ups Time

D. Flexibility
1. Zipper Test 2. Sit and Reach
Overlap/Gap (centimeters) Score
Right Left First Try Second Try Third Try

Task 2: Skill-Related Fitness Test

A. Coordination: Juggling Score:_____________

B. Agility: Hexagon Agility Test

Clockwise: Time(00:00) Counterclockwise: Time (00:00) Average

C. Speed: 40 Meter Sprint Time: _____________

D. Power: Standing Long Jump E. Balance: Stork Balance Stand Test

Distance (centimeters) Right Foot: Time (00:00) Left Foot: Time (00:00)
First Trial Second Trial

F. Reaction Time: Stick Drop Test

1st Trial 2nd Trial 3rd Trial Middle Score

Task 3: Let Me Think

After execution and understanding of physical activity assessment, it’s now time to
evaluate yourself by means of answering the following question about the different
physical activities.

Directions: Arrange the scrambled letters below to identify the unfamiliar words which
corresponds to term discussed in each number. Copy your answer on your notebook.

1.GNIKLAW 2.NGIKIB 3.NGIGGJO 4.JMUNGIP 5.NNRUING

PEOR
6.GNIMMIWS 7.CSIBOREA 8.NGINDAC 9.WINGRO 10.DERGANGNI

1. __________________is a move done by lifting and setting down

each foot in turn, never having both feet off the ground.
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 2. __________________is use as a transport, recreation, exercise or sport.

3. __________________is a faster running but more than walking. It is usually

done to strengthen the legs.

4. ___________________it is an equipment use for exercise that involve jumping

over the usually twirling rope.

5. ___________________is the activity of moving fast on foot especially as a

sport.
6. ___________________is a sport or activity of propelling oneself through water
using the limbs.
7. ___________________the ability of the cardiovascular system of the body
that supplies energy during continuous physical activities.
8. ___________________ is a combination of movements done gracefully and
rhythmically given in a pattern of steps accompanied by music.
9. ___________________is a sport done in which people or teams race against
each other in boats with oars.
10. ___________________.is the practice of growing and cultivating plants, maybe
in a form of leisure, which also promotes moderate physical activity such as
bending and lifting.

Task 4: Shake it off!

Direction: Dancing is one of the most common physical activities. Based on your physical
activity assessment, create a three-minute dance routine that is progressive in nature. Do
not forget to include warm-up and stretching before the main routine. Assess your
performance using the rubric below. (5 is the highest and 1 is the lowest).

RUBRIC 5 4 3 2 1
Execute the movements with content of the Physical
Activities.
Perform the dance movements with coordination.
Perform the activity in an exact time requirement.
Execute with facial expression and body language
Foster positive attitude towards the activity.

Task 5: Additional Physical Activities You can Do at Home (Optional)

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Direction: For more exciting and challenging activities, here are the optional additional
activities to enhance your skills in health related fitness.
The activities to be given below may vary. These will depend on the availability of
equipment to observe proper attire in doing the suggested activities. (selected physical
activities)

Activity 1. Walking
Walk around to your house or in an open space for 2 minutes.

Activity 2. Jumping Rope

Count as many as you can for 1 minute

Activity 3. High Knees Jog

Perform this activity as fast as you can like jogging in place for 60 seconds.

Activity 4.Jumping Jacks

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 Count as many as you can for 1 minute.

Activity 5. Dancing

Create a dance moves for one minute. You are free to choose a music and
genre.

Direction: Complete the statement below based on your understanding of the lesson.

1. I have learned that physical activity is _______________________

2. I have realized that _____________________________________

3. I apply what I have learned through ________________________

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 Task: True or False. Write T if the statement is true and F if the statement is false.

__________1. Participating into physical activity can make your time more valuable.

__________2. Walking briskly about 3 ½ hours, dancing and water aerobics are
example of vigorous activity.

__________3. Physical activity develops a healthy cardiovascular system.

__________4. Stretching is done to prepare the muscles for any vigorous activity and
normalize the muscles after.

__________5. Physical activity reduces amount of harmful cholesterol and fats in a

person’s blood.
__________6. Physical activity can reduce the possibility of having a disease.

__________7. Regular exercise often make people feel more energetic.

__________8. Strength is the ability of the muscles to release maximum force in the
shortest period of time.

__________9. Agility is the ability to control organic equipment neuro-muscularly; a state

of equilibrium.

__________10. Endurance is the ability to sustain long continued contractions where a

numbers of muscle groups are used; the capacity to bear or last long in a certain task
without undue fatigue.

Glossary

CARDIO - physical exercise that is designed to benefit the heart and blood
vessels
FITNESS -the condition of being fit and healthy
-the quality of being suitable to fulfill a particular task or role
STRETCHING -straighten or extend one’s or part of one’s body to its fulfill length
TORSO -the trunk of the human body.
-the trunk of a statue without, or considered independently of, the
head and limbs
VIGOROUS -is a description for something strong or enthusiastic.

Answer Key
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TRY THIS EXPLORE APPLY WHAT HAVE
YOU LEARNED

1. C Learners answer may vary 1.WALKING

2. C Points to consider: 2.BIKING
• Justification of the answer on the guide
question
• Correctness of the information
• Congruent and have a connection to the
topic.
• Timeliness
3. A 3. JOGGING
4.A 4.JUMPING ROPE
5.D 5.RUNNING
6.C 6.SWIMMING
7.B 7.AEROBIC
8.A 8.DANCING
9.D 9.ROWING
10.C 10.GARDENING

REFLECT ASSESS WHAT HAVE

YOULEARNED
Learner answer may vary 1.T
Points to consider: 2.F
• Justification of the answer on the guide question
• Correctness of the information
• Congruent and have a connection to the topic.
Timeliness
3.T
4.T
5.T
6.T
7.T
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 8.T
9.F
10.F

References

Books
Physical Education and Health Learning materials 2016, 65-69
Ryan Gialogo et al. Fit For Life, The K-12 Physical Education and Health
Textbook, Phoenix Publishing House, 2016 , 45- 47

DepEd ORDER No. 034, s. 2019 Revised Physical Fitness Test Manual

Websites
Choose My Plate, Us Department of Agriculture
https://www.choosemyplate.gov/resources/physical-activity-what-is

Department of Health and Human Services State Government of Australia

https://www.betterhealth.vic.gov.au/health/healthyliving/physical-activity-its-
important

World Health Organization

https://www.who.int/news-room/fact-sheets/detail/physical-activity

https://www.collinsdictionary.com/dictionary/english/cardio
https://www.lexico.com/en/definition/torso
https://www.vocabulary.com/dictionary/vigorous
https://www.lexico.com/en/definition/walk

Prepared by:
ALLAN M. BAUTISTA Ed.D
Master Teacher II
Nicolas L. Galvez Memorial Integrated NHS
Division of Laguna
Region IV-A (CALABARZON)

Checked by:
ERNANI OFRENEO JAIME
Supervising Education Program Specialist
Bureau of Learning Delivery
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Teaching and Learning Division
DepEd Central Office

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