HOPE 3

Health Optimizing Physical Education (HOPE 3) – Grade 12

Quarter 1 – Module 2: Self-Assess Health-Related Fitness status
First Edition, 2020

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Published by the Department of Education - Schools Division of Pasig City

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 HOPE 3
Quarter 1
Self-Learning Module2
Self-Assess Health-Related Fitness Status

Introductory Message
 For the Facilitator:

Welcome to the Health Optimizing Physical Education (HOPE 3) Self-

Learning Module 2 on Self-Assess Health-Related Fitness Status !

This Self-Learning Module was collaboratively designed, developed and

reviewed by educators from the Schools Division Office of Pasig City headed by its
Officer-in-Charge Schools Division Superintendent, Ma. Evalou Concepcion A.
Agustin, in partnership with the City Government of Pasig through its mayor,
Honorable Victor Ma. Regis N. Sotto. The writers utilized the standards set by the K
to 12 Curriculum using the Most Essential Learning Competencies (MELC) in
developing this instructional resource.

This learning material hopes to engage the learners in guided and

independent learning activities at their own pace and time. Further, this also aims
to help learners acquire the needed 21st century skills especially the 5 Cs, namely:
Communication, Collaboration, Creativity, Critical Thinking, and Character while
taking into consideration their needs and circumstances.

In addition to the material in the main text, you will also see this box in the
body of the module:

Notes to the Teacher

This contains helpful tips or strategies
that will help you in guiding the learners.

As a facilitator you are expected to orient the learners on how to use this
module. You also need to keep track of the learners' progress while allowing them
to manage their own learning. Moreover, you are expected to encourage and assist
the learners as they do the tasks included in the module.

For the Learner:

 Welcome to the Health Optimizing Physical Education 3 (HOPE) Self-
Learning Module 2 on (Self-Assess Health-Related Fitness Status!

This module was designed to provide you with fun and meaningful
opportunities for guided and independent learning at your own pace and time. You
will be enabled to process the contents of the learning material while being an
active learner.

This module has the following parts and corresponding icons:

Expectations - This points to the set of knowledge and skills

that you will learn after completing the module.

Pretest - This measures your prior knowledge about the lesson

at hand.

Recap - This part of the module provides a review of concepts

and skills that you already know about a previous lesson.

Lesson - This section discusses the topic in the module. 

Activities - This is a set of activities that you need to perform.

Wrap-Up - This section summarizes the concepts and

application of the lesson.

Valuing - This part integrates a desirable moral value in the

lesson.

Posttest - This measures how much you have learned from the
entire module.

EXPECTATIONS
Most Essentials Learning Competencies:

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

activity assessment participation and one’s diet

Specific Objectives:
At the end of the module, learners will able be to:
1. discuss the health-related fitness (Muscular Strength and Muscular
Endurance)
2. perform self-assessment to a particular health-related fitness
(Muscular Strength and Muscular Endurance)
3. recognize the benefits of conducting Muscular Strength and Endurance

PRE–TEST

Reminder: Perform screening of health risks and obtain informed consent. Prepare
forms and record basic information such as age, height, body weight, gender and
test conditions. Measure and record the test. Perform a standard warm-up. 
Is it better to have endurance or strength? Answer the question below and
let’s find out if you know what is our lesson for today.

1. Resistance training is for your,

a. Muscular strength b. Cardio vascular muscle c. Muscular bone

2. Doing push up makes you,

a. More agile b. More flexible c. Builds more upper body muscle

3. Squats is an example of:

a. Upper body strength exercise
b. Lower body strength exercise
c. Middle body strength exercise

4. Push ups, squats and sit ups make a person;

a. develops fatigue b. develops physical stress c. develops body muscle

5. Exercise promotes;
a. Wasted lifestyle b. Idle lifestyle c. Healthy lifestyle
 RECAP

Direction: Write what health-related fitness that match for each activity.

Activity Health-Related Fitness (HRF) Components

Jogging

Sit and reach

Lunge

Aerobics

Skin fold

BMI

3 min. step test

LESSON

Health-Related Fitness (HRF)

What is muscular endurance?

When you head to, say, a spin class, there's usually an upper-body segment
incorporated. It's typically near the end of class, and it lasts about five minutes.
During that time, you rotate between various exercises-biceps curls, overhead
presses, and triceps extensions-without rest for what often feels like forever. That, in
a nutshell, is building muscular endurance.

1. Muscular Endurance:
- Is the power to use muscle or muscle groups repetitively against resistance
for an extended period of your time without easily experiencing fatigue.

Exercises/Tests:
 Push-Up: is additionally referred to as known as the press up test. It measures
the upper body strength through the quantity of times the body pushed off the
ground properly.

You’ll notice that this is the exercise mentioned the most when you’re looking
at how to test your muscular endurance, so it’s no surprise that it’s also
used to train it!
Push-ups target many muscles in your body (being a total body exercise), so
they should be one of your go-to exercises when looking to train your
muscles in this way...  

Planks: is an isometric strength training core exercise in an exceedingly prone

lying position. The elbows and therefore the arms lies on the ground ahead of the
body and supports the weight.

Planks will improve the endurance of your glutes, back, shoulders,

hamstrings, and abs. They’re similar to push-ups in this sense, but definitely
serve as a great way to mix things up. 
You can alternate between planks and moving planks for progression, and
side planks also work a treat for your obliques! 

Sit-ups: is an example of compound strength-training exercises that focus on the

ab groups, hip muscle and other stabilizing muscles within the chest, neck, lower
back and legs.

As long as you engage your core properly and perform the correct amount of
reps, you’ll be able to reap the benefits and truly use this exercise to improve
muscular endurance.

Squats: may be a full strength-training body exercise that’s performed in a

exceedingly crouching or sitting position, arms forward for balance, knees bent
and heels near to or touching the buttocks or the rear of the thigh.

Want to exercise to improve muscular endurance in your legs/lower body? If

so, you can’t go wrong with squats. They work your glutes, quads, hamstrings,
obliques, abs, and more. Just be sure to engage your abs and glutes for the best
results. 

Why do I need muscular endurance?

Whether it's a day-to-day life activity-like when you're playing with your kids and
doing chores around the house-or you're in the midst of a workout, your body needs
muscular endurance. When you have a lot of it, fatigue will not set in as fast and you
will be able to withstand more while using less energy.

What is muscular strength?

While endurance is all about how long a muscle can perform, muscular strength
is how hard it can perform

2. Muscular Strength
- is the power of the muscle or muscle groups to exert an excellent amount of
force with a one maximal effort.

Exercises/Tests:

Dips: may be a test of upper body strength and strength endurance.

The triceps dip is one of the most effective exercises for activating the
triceps muscles in your upper arm. Additionally, you must activate your core as
you hold your hips off the ground. The triceps are used for pushing, and you
will engage them in any daily activities that require pushing. 
 
Pull-ups: (also called the chin-up test) is widely used as a measure of upper
body strength. Participants must grasp an overhead bar and pull up the body
so that the chin raises above the bar, then return to arms fully extended
position.

Building functional strength, saving time and performed with minimal

equipment. This means that you can really do them every day, even if you
don't feel like going to the gym. Having a bar at home and doing a set here or
there can be done regularly without spending a dime on expensive gym
memberships.

Why do I need muscular strength?

For so, so many reasons. Research shows it can counter bone loss and fight
osteoporosis, prevent injury, and maybe even decrease your risk of cancer. Plus,
"the more muscles you have, the more calories your body burns at rest and over the
course of a day.

ACTIVITIES
Self-Assessment Test
Direction: Follow and perform the following tests. Record your data to your
score card.

A. Push-ups

Method:
 Warm-up beforehand 
 Start in a standard push-up position with your hands shoulder-width
apart 
 Ensure your arms are at around 90 degrees at the bottom of the push-up
 Perform as many as you can without fatiguing or breaking form
 Record your total amount of push-ups and compare them to the average
amount for your gender and age!

STANDARDS
Male Push Ups Standards (kg/reps)
Body Weight Beginner Novice Intermediate Advanced Elite
50 <1 14 41 74 111
55 <1 16 41 72 108
60 <1 17 41 71 104
65 <1 17 41 69 101
70 1 18 41 68 98
75 2 18 40 66 95
80 3 18 39 65 92
85 3 18 39 63 90
90 4 18 38 62 87
95 4 18 37 60 85
100 4 18 37 59 82
105 4 18 36 57 80
110 4 17 35 56 78
115 4 17 34 54 76
120 5 17 34 53 74
125 5 17 33 52 72
130 5 16 32 51 71
135 4 16 32 50 69
140 4 16 31 49 67
All <1 16 40 68 100

Female Push Ups Standards (kg/reps)

Body Weight Beginner Novice Intermediate Advanced Elite
40 <1 5 20 40 62
45 <1 6 20 39 59
50 <1 6 20 37 56
 55 <1 6 19 36 54
60 <1 6 18 34 51
65 <1 6 18 33 49
70 <1 6 17 31 47
75 <1 6 16 30 45
80 <1 6 16 29 43
85 <1 5 15 28 41
90 <1 5 14 26 39
95 <1 5 14 25 38
100 <1 4 13 24 36
105 <1 4 12 23 35
110 <1 4 12 22 34
115 <1 3 11 21 32
120 <1 3 11 21 31
All <1 5 18 35 54

B. Plank
Start with the upper body supported off the ground by the elbows and forearms,
and the legs straight with the weight taken by the toes. The hip is lifted off the floor
creating a straight line from head to toe. As soon as the subject is in the correct
position, the stopwatch is started. The head should be facing towards the ground
and not looking forwards. The test is over when the subject is unable to hold the
back straight and the hip is lowered.

STANDARDS:
Rating Time
Excellent > 6 minutes
Very Good 4-6 minutes
above average 2-4 minutes
Average 1-2 minutes
below average 30-60 seconds
poor 15-30 seconds
very poor < 15 seconds

C. 1-minute Sit Up test

 Lie down on the ground (or bench).

 Bend the knees to a 45-degree angle.
 Position feet beneath a fixed object.
 Cross arms over chest (left hand to right shoulder, right hand to left shoulder)
or hands placed behind ears.
 Inhale, and in a smooth, controlled motion bring the torso up until the arms
connect with the upper thighs.
 Slowly lower the torso back down until the torso is just short of the floor and
repeat.
  Repeat steps 5-6.

STANDARDS:

1 Minute sit-up 1 Minute sit-up

test (Boys) test (Girls)
Age 17-25 Age 17-25
Excellent >49 Excellent >43
Good 44-49 Good 37-43
Above average 39-43 Above average 33-36
Average 35-38 Average 29-32
Below Average 31-34 Below Average 25-28
Poor 25-30 Poor 18-24
Very Poor <25 Very Poor <18

D. Body Weight Squat

Most fitness experts and strength coaches will agree that being able to
perform at least 20-50 consecutive bodyweight squats with good form is a good
basic standard to go by.  

 Begin with your feet shoulder-width apart with the knees pointing forward and
your back straight.
 Keeping the stiffness in your back and your feet flat on the floor, bring your
knees to a 90-degree angle.
 Extend the knees and return to a straight standing position.

STANDARDS:
Good – 20 reps
Better – 50 reps
Best – 100+ reps

E. Dips Test

Methods:
The aim of this test is to do as many dips as possible in one minute. The
subject starts in the up position, with the arms straight and elbows fully locked.
One complete dip is performed by bending the arms and lowering the body until
the elbows are bent to at least a right angle, then pushing back up to the starting
position. Resting in the up position is allowed.

RANK * NUMBER OF DIPS PERFORMED

 Excellent over 57
Very Good 44 – 57
Good 37 – 43
Average 29 – 36
Poor 0 – 28

WRAP–UP

Direction: In your notebook, write down the 2 health-related fitness components

with a short explanation or meaning. You may add also the different
exercises or test for each component.

VALUING

What are the benefits of conducting Muscular Strength and Endurance. You may
add examples to your answers. Write your answer the given spaces below.

___________________________________________________________________
___________________________________________________________________
___________________________________________________________________
___________________________________________________________________
___________________________________________________________________
___________________________________________________________________
______________________________________________________.
 POST TEST

Direction: Read and answer the following questions in a short bond paper.
1. What is the difference between muscular endurance and muscular strength?
2. Name different tests or exercises for each component.

References

Websites
Twist, Chloe. “ 11 Components of Fitness: Health & Skill-Related (2019
Guide), Accessed June 2020,
https://origympersonaltrainercourses.co.uk/blog/components-of-fitness.
Samantha Lefave. What's the Difference Between Muscular Endurance and
Muscular Strength? Accessed 28 June 2020,
https://www.shape.com/fitness/tips/difference-between-muscular-
endurance-muscular-strength-definition

Books
Alave, J. 2016. Physical Education and Health. p 61-71.