DEPARTMENT OF EDUCATION

11
REGION III
Schools Division of Aurora
Sitio Hiwalayan, Brgy. Bacong, San Luis

Self-Directed Learning Resource

in

Physical Education and Health

Quarter 1 – Module 1: Week 1-2
Self-assesses health-related fitness (HRF). status,
barriers to physical activity assessment
participation and one’s diet PEH11FH-Ig-i-6
Physical Education and Health – Grade 11
Supplementary Learning Resource
Quarter 1 – Module 1: Self-assessment in Health-Related Fitness
First Edition, 2022

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Published by the Department of Education - Region III

Schools Division Superintendent: CATALINA P. PAEZ
Assistant Schools Division Superintendent: DANILO M. JACOBA
Development Team
Writer: John Fritz V. Lopez
Illustrator: Reggie Allan R. Lozano
Layout Artist: Rhod G. Gamatan
Cover Designer: Donnell C. Gomez, Christine Joy R. Dalagan,
Diorando G. Obar, Ralph Lauren R. Tena,
Lymwell M. Buenconsejo, Aira Mae M. Espino,
Dean Pastor Anthony II V. Buencamino
Content Editor: Lauren G. Macabontoc
Language Reviewer: Juliet G. Supnet
Management Team: Ricky S. Lumasac
Charlaw C. Quiben
Estrella D. Neri
Melody S. Oreña
Department of Education Region III – Learning Resource Management and
Development Section (LRMDS) – Schools Division of Aurora
Office Address: Sitio Hiwalayan, Brgy. Bacong, San Luis, Aurora
E-mail Address: [email protected]
 11
Physical Education and Health
Quarter 1 – Module 1:
Self-assesses health-related fitness (HRF). status,
barriers to physical activity assessment
participation and one’s diet
PEH11FH-Ig-i-6
Introductory Message

This Self-Directed Learning Resource (SDLR) is prepared so that you, our

dear learners, can continue your studies and learn while at home. Activities,
questions, directions, exercises, and discussions are carefully stated for you to
understand each lesson.

Each SDLR is composed of different parts. Each part shall guide you step-
by-step as you discover and understand the lesson prepared for you.

Pre-tests are provided to measure your prior knowledge on lessons in each

SDLR. This will tell you if you need to proceed on completing this module or if you
need to ask your facilitator or your teacher’s assistance for better understanding
of the lesson. At the end of each module, you need to answer the post-test to self-
check your learning. Answer keys are provided for each activity and test. We trust
that you will be honest in using these.

In addition to the material in the main text, Notes to the Teacher are also
provided to our facilitators and parents for strategies and reminders on how they
can best help you on your home-based learning.

Please use this module with care. Do not put unnecessary marks on any
part of this SDLR. Use a separate sheet of paper in answering the exercises and
tests. And read the instructions carefully before performing each task.

If you have any questions in using this SDLR or any difficulty in answering
the tasks in this module, do not hesitate to consult your teacher or facilitator.

Thank you!
 What I Need to Know

Welcome! You are about to begin your journey in learning new words from
your various reading experiences!
The activities in this module are used to facilitate your learning and
acquisition of the desired competency in Physical Education and Health 11. They
consist of a variety of learning experiences and exercises adapted to help you
develop and enhance the needed skill.
After going through with this lesson, you are expected to:
1. Identify the barriers in participating physical activity.
2. Give importance in assessing own’s health related fitness and diet.
3. Perform health-related fitness (HRF) exercises.

Sit back as you learn and discover another way of enriching your vocabulary.

What I Know

Before you start with the different activities, answer this Pre -Assessment to
check your prior knowledge about the topic.

Directions: Identify the following picture if it is Cardiorespiratory Fitness,

Muscular Endurance, Muscular Strength or Flexibility. Write your answer in
the space provided.

1. ______________________________ 6. _______________________________

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2. _________________________________ 7. ______________________________

3. ________________________________

8. _______________________________

9. ________________________________
4. __________________________________

5. ___________________________________ 10.
_______________________________

Notes to the Teacher

more complexSelf-assessment in gradually

The activities are arranged from the simplest tasks and progress to the
Module ones to enable the learner to grasp the lesson
and allow him/ her to gain a deeper understanding of context clues.
1 Health-Related Fitness
Guide him/ her in doing the activities and ensure that his/ her interest
is sustained throughout the learning process.

A person who is free from illnesses and can do physical or sport activities
and still has an extra energy to do more activities is considered physically fit.

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 In this lesson, it will help you to assess yourself and create physical activity
plan that will improve and develop your body. This will test your understanding
about the different health related fitness components that will help you to create
and plan a physical activity that suits to your physical capabilities.
Sit back, relax and enjoy this learning adventure!

What’s In

Health-related fitness involves exercise activities that you do in order to

achieve the desired fitness and become physically fit. In order for you to prepare
yourself to participate in moderate to vigorous physical activity, assess yourself by
answering the Physical Activity Readiness Questionnaire (PAR-Q).

It is important to assess own health before engaging in physical activity to

ensure your safety and to make sure that you can execute every physical activity
provided in this lesson.

Copy the questionnaire below on your activity notebook and answer it. Put a
check mark (/) on the box that corresponds to your answer. This questionnaire
will help you check if moderate to vigorous physical activity is safe for you. If you
are between ages 15 to 69, the PAR-Q will tell you if you should check with your
doctor before you start. Common sense is your best guide when you answer these
questions.
PAR-Q
DESCRIPTION YES NO
1. Has your doctor ever said that you have a heart
condition and that you should only do physical ☐ ☐
activity recommended by a doctor?
2. Do you feel pain in your chest when you do moderate ☐ ☐
to vigorous physical activity?
3. In the past month, have you had chest pain when you ☐ ☐
were not doing physical activity?
4. Do you lose your balance because of dizziness or do ☐ ☐
you ever lose consciousness?
5. Do you have a bone or joint problem (for example,
back, knee or hip) that could be made worse by a ☐ ☐
change in your physical activity?
6. Is your doctor currently prescribing drugs (for ☐ ☐
example, water pills) for your blood pressure or heart
condition?
7. Do you know of any other reason why you should not ☐ ☐

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 do physical activity?

If you answer “NO” to all of the questions, you are ready to engage in active lifestyle
and do the next activity. If you answer “YES” to any of the questions, you need to talk to
your physician, School Nurse or to the Municipal doctor about your condition. In order for
you not to do the task, provide proof such as medical prescriptions or anything that can
be used as proof of your health condition that you cannot perform the physical activity
written in this lesson.

What’s New

There are 5 HEALTH-RELATED FITNESS COMPONENTS OF PHYSICAL

FITNESS:
1. Cardiovascular endurance is the ability of the heart, lungs, and blood
vessels to supply oxygen to your body tissues during sustained physical activity.
This allows the body to endure physical movement for a period of time. Also,
efficient delivery of oxygen to its tissues will take place giving the person a lower
breathing rate and the ability to perform the task longer.
2. Muscular Strength is the maximum amount of force a muscle can exert
in a single effort. Achievement of muscular strength depends on factors like
gender, age, and inherited physical attributes. Having strong muscles is beneficial
to everyday living. The muscles support the skeleton enabling movement to occur
and the strength to support the body while standing up.
3. Muscular Endurance is the ability of the muscle to continue to perform
without fatigue.
4. Flexibility is the ability to bend and move the joints through the full
range of motion.
5. Body Composition is the percentages of fat, bone, water, and muscle in
a human body; it is often the ratio of lean tissue to fat tissue in the body.
It is important to measure your body composition before doing moderate to
vigorous activity. Through the use of weighing scale and tape measure.
Measure your body using the table below.
1. To get your Height:
Stand with trunk straight. Measure the distance from the floor to
the top of the forehead. Record the score in centimeters (cm).
2. To get your Weight:
Stand on a weighing scale free from any object for weight
accuracy. Record in kilograms (kg).

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 3. To get your 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 upper hipbone.
Record in centimeters (cm).
4. To get your 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 mass based on
height and weight that aid in determining weight categories.

BMI = ________Weight in kg________

(Height in m) x (Height in m)

b. Waist to Hip Ratio - measure stored body fats percentage by

the relative measurement of waist and hip

WHR = Waist Circumference (cm)

Hip Circumference (cm)

What is it

Getting involved in physical activities can be attributed to personal and

environmental factors. A person may experience a variety of challenges along the
way. This hinders the person to be physically active, hence, referred to as barriers.

Personal barriers
With the current trends in technology and development, people’s lives have
become convenient and easier as well as less active. They may also have reasons
or own justifications of their inactivity that forms their attitude towards physical
movement, letting them live a sedentary life.

Some common explanations (barriers) that people cite for resistance to

exercise are:

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  insufficient time to exercise
 inconvenience of exercise
 lack of self-motivation
 non-enjoyment, boredom of exercise
 lack of confidence in their ability to be physically active (low self-efficacy)
 fear of being injured or having been injured recently
 lack of self-management skills, such as the ability to set personal goals,
monitor progress, or reward progress toward such goals
 lack of encouragement, support, or companionship from family and friends
 non-availability of parks, sidewalks, bicycle trails, or safe and pleasant
walking paths close to home or the workplace

Environmental barriers
Some may not notice but the space and the setting where people live greatly
influence a person’s participation to physical activity. The constant exposure and
the daily interaction with the people and things around has a great impact on a
person’s preference towards bodily execution and movement.

The environment in which we live has a great influence on our level of

physical activity. Many factors in our environment affect us. 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 environmental factors include our social
environment, such as support from family and friends, and community spirit. It is
possible to make changes in our environment through campaigns to support
active transportation, legislation for safer communities, and the creation of new
recreation.

What’s More

Activity 1
Directions: Perform the physical activity following the given procedure of each
exercises.

Exercise 1
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

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 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

Exercise 2
Hamstring and Hip Flexor Test

Purpose: To test flexibility of the hamstring and hips

Equipment: protractor
Goal: Keeping both legs straight, lift one leg to the maximum angle while the
other leg remains 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 off the floor.
5. Place a yardstick 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 the other leg.

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Exercise 3
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
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 fingers 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 overlap.
3. Repeat the procedure with the other hand. Record the score.

Exercise 4
Curl – up (Dynamics)

Purpose: Test abdominal muscles strength and endurance

Equipment needed: mat, adhesive tape
Goal: Perform curl-up with proper pacing (3 seconds per curl)

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 Preliminary: Prepare the mat. Place two tape marks 4 ½ inches apart on
the floor.

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 your fingers reach the 2nd marker.
4. Upon reaching, 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.

Exercise 5
90-degree Push–up (Dynamic)

Purpose: Test for the muscles of the upper arm strength and endurance
Equipment needed: 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. Men: Support the body in a push-up position from the toes with
back, hip and legs align.
Women: 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.

Exercise 6
Flexed-Arm Support (Static)

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 Purpose: Test the muscular strength of the shoulder and upper arm.
Equipment needed: 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 (see illustration above).
2. Hold the position as long as possible.
3. Record the obtained holding position.

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 Men Women

Underweight = <18.5 Ratio
Normal weight = 18.5–24.9 Ideal 0.8 0.7
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

Age16-26 Male Female

Curl-ups Push-ups Curl–ups Push-ups
High Performance Can do more Can do more Can do more Can do more
Zone than 35 than 29 than 25 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 and10
above
Good fitness zone 20 – 29
Marginal Zone 10 - 19
Low Zone 10
Classification Men Women
Shoulder Hamstring & Hip Shoulder Hamstring & Hip
Flexibility (inches) Flexor Flexibility Flexibility (inches) Flexor Flexibility
(degrees) (degrees)
High R L 111 & above R L 111 & above
Performance 5+ 4+ 6+ 5+
Good Fitness 1-4 1-3 80-110 2-5 2-4 80-110
Zone
Marginal Zone 0 0 60-79 1 1 60-79
Low Zone <0 <0 <60 <1 <1 <60
Rating Scale for Flexibility

Activity 2: Diet and Nutrition Assessment

Direction: Create a meal plan for 5 days
Day Breakfast Lunch Dinner
Monday
Tuesday
Wednesday
Thursday
Friday

Guide question:
1. Does food has a big factor in achieving fitness goal? How?
2. What is the importance of the food we take before or after workout?

What I Have Learned

Direction: Complete the sentence

My strongest Health related fitness component is _________________, why?
My weakest Health related fitness component is __________________, why?

What I Can Do

Directions: Using the table below get the Body Mass Index of 1 to 2 of your
household members.
Name: _________________________ Age: __________ Sex: _______

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 Test BMI Result Analysis
Interpretation
BMI
Waist to hip Ratio

Assessment

Part I
Directions: Identify the following Health Related Fitness. Choose your answer
below.
Body Composition Cardiovascular Endurance Flexibility

Muscular Endurance Muscular Strength

________________1. It is the maximum amount of force a muscle can exert in a

single effort.
________________2. It is the percentages of fat, bone, water, and muscle in a human
body?
________________3. It is the ability of the heart, lungs, and blood vessels to supply
oxygen to your body tissues during sustained physical activity?
________________4. It is the ability of the muscle to continue to perform without
fatigue?
________________5. It is the ability to bend and move the joints through the full
range of motion?
Part II
Directions: Write PB if the statement is Personal Barrier and EV if it is
Environmental Barrier.
_______________1. Lack of self-motivation.
_______________2. No accessibility of walking path.
_______________3. Fear of being injured or having been injured recently.
_______________4. Lack of confidence in their ability to be physically active
_______________5. No availability of public transportation

Additional Activity

Directions: Give at least five (5) of your Personal Barrier and five (5) Environmental
Barriers that you experience in participating physical activity.

Personal Barrier Environmental Barrier

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 Answer Key

What I know
1. Muscular Endurance 6. Muscular Strength
2. Flexibility 7. Muscular Endurance
3. Cardiorespiratory Fitness 8. Muscular Strength
4. Flexibility 9. Cardiorespiratory Fitness
5. Cardiorespiratory Fitness 10. Flexibility

What’s More
Activity 2 (Answer of learner may vary)

What I Have Learned

Answer of learner may vary

What I Can Do
Answer of learner may vary

Assessment
Part I Part II
1. Muscular Strength 1. PB
2. Body Composition 2. EB
3. Cardiovascular Endurance 3. PB
4. Muscular Endurance 4. PB
5. Flexibility 5. EB

Additional Activity
Answer of learner may vary

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References

Physical Activity Readiness Questionnaire - PAR-Q (revised 2002)

(https://tinyurl.com/yc2saesc)

http://www.edu.gov.mb.ca/k12/cur/physhlth/frame_found_gr11/rm/
module_b_lesson_4.pdf

Barriers to Physical Education

https://www.physio-pedia.com/Barriers_to_Physical_Activity

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 For inquiries or feedback, please write or call:

Department of Education – Region III

Learning Resource Management Section (LRMS)
Diosdado Macapagal Government Center
Maimpis, City of San Fernando (P)
Telefax: (045) 402-7003 to 05
E-mail Address: [email protected]