Republic of the Philippines

NUEVA VIZCAYA STATE UNIVERSITY

Bambang, Nueva Vizcaya
INSTRUCTIONAL MODULE
IM No.:IM-PATHF1-1STSEM-2021-2022

College of Teacher Education

Bambang Campus

DEGREE PROGRAM All Program COURSE NO. PATHF1

SPECIALIZATION All Specializations COURSE TITLE Physical Activities Towards Health and Fitness 1
YEAR LEVEL 1st Year TIME FRAME 6 hrs WK NO. 1-3 IM NO. 1

I. UNIT TITLE/CHAPTER TITLE: Physical Education and Fitness

II. LESSON TITLE: What is Physical Education, Objectives of Physical Education, What is Physical
Fitness, Components of Physical Fitness, Importance of Physical Fitness, Physical Education and Health
safety guidelines

III. LESSON OVERVIEW: The lesson deals with the world of Physical Education which was subdivided into
different lessons. This will give further understanding about Physical Education and physical fitness
related topics.

IV. DESIRED LEARNING OUTCOMES

The students should be able to:
1. interpret and explain the definition of Physical education, its objectives and Physical fitness;
2. identify the different components of physical fitness;
3. perform the physical fitness test;
4. discuss and exemplify the different health safety guidelines in physical education.

V. LESSON CONTENT

Physical Education (PE) develops the skills, knowledge, values and attitudes needed for establishing and
enjoying an active and healthy lifestyle, as well as building student confidence and competence in facing
challenges as individuals and in groups or teams, through a wide range of learning activities.

What is Physical Education?

There are many different definitions of Physical Education according to the following scholars:
• Physical Education is the sum of those experiences which comes to individual through
movements. – Oberteuffer

• Physical Education is the sum of man’s physical activities selected as to kind and conducted as
to outcomes. – J.F Williams & C.L Brownell

• Physical Education is the phase of whose field of education that deals with big muscle activities.
– J.B. Nash

• Physical Education is the sum of changes in the individual caused by experiences centering motor
activity. – Cassidy

• Physical education is the education through physical activities for the development of the total
personality of the child to its fullness and perfection in body, mind and spirit. – Central Advisory
Board of Physical Education and Recreation, India

To sum it up Physical Education is defined as an integral part of the educational program designed to
promote the optimum development of an individual physically, emotionally, mentally, socially and
spiritually through total body movements in the participation of properly selected activities.

NVSU-FR-ICD-05-00 (081220) Page 1 of 17

PREPARED & COMPILED BY: MAKEDA PA
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this material may be reproduced for educational purposes only not for commercial distribution.”
 Republic of the Philippines
NUEVA VIZCAYA STATE UNIVERSITY
Bambang, Nueva Vizcaya
INSTRUCTIONAL MODULE
IM No.:IM-PATHF1-1STSEM-2021-2022

Objectives of Physical Education

PE aims to help students:

• develop motor skills, acquire necessary knowledge through physical activities and cultivate
positive values and attitudes for the development of an active and healthy lifestyle

• acquire good health, physical fitness and bodily coordination through participating regularly in
physical activity
• promote desirable moral behaviors, cooperation in communal life, ability to make decisions, and
the appreciation of aesthetic movement

• have basic competence and confidence to face different challenges

Trivia: Physical inactivity lack of physical activity has been identified as the fourth leading risk
factor for global mortality (6% of death globally) – WHO

Physical activity and physical fitness are topics that are frequently interchanged. Now let’s study the
meaning of physical activity and physical fitness.

What is Physical Activity?

According to the World Health Organization physical activity is defined as any bodily
movement produced by skeletal muscles that requires energy expenditure.

Healthy Safety Guidelines

This guideline includes procedures that help prevent accidents or injury in Physical Education
classes and activities. It should be recognized that many safety guidelines and cooperation to
all class activities.

1. Teachers need to be aware of the medical background and physical limitation of every student.

2. Teachers must inform their students to use proper, and comfortable clothes and shoes.

3. Exercise either in the morning or late afternoon when it is not so hot.

4. Severe exercise must be avoided unless the individual is young and athletic.

5. There is not one best form of exercise. It depends on what the individual can achieve.

6. Playing fields must be free from hazards (e.g., holes, glass, excessive water, and rocks)

7. For indoor activities: Equipment or furniture that is hazardous to the activity must not be stored around
the perimeter of your activity area.

8. Students must be aware of ways to protect themselves from UV rays (e.g., use of hat, sunglasses,
sunscreen), insects (e.g., repellent) and should practice COVID-19 protocols.

9. Adequate hydration is required in doing physical activities.

NVSU-FR-ICD-05-00 (081220) Page 2 of 17

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 Republic of the Philippines
NUEVA VIZCAYA STATE UNIVERSITY
Bambang, Nueva Vizcaya
INSTRUCTIONAL MODULE
IM No.:IM-PATHF1-1STSEM-2021-2022

Physical Fitness
It is the capacity of an individual to perform daily activities efficiently without experiencing
undue fatigue. It is associated with the ability to work effectively, enjoy leisure, be healthy, resist
hypokinetic (too little activity) diseases and meet emergency situations. It is the ability of the
body to work efficiently and effectively.

Physical fitness is classified into: Health-related components & Skill-related components

Health-related physical fitness Skill-related physical fitness components

components
Muscular Strength Agility
The ability of the muscle to lift a heavy weight or The ability to change body positions quickly and
exert a lot of force one time. keep the body under control when moving.
Muscular Endurance Balance
The ability to use muscles for a long period of time It is the state of equilibrium. It is the ability to keep
without tiring an upright posture while one is standing still or
moving.
Cardiovascular/ Cardiorespiratory Endurance Coordination
The ability of the heart, lungs, blood vessels and The ability of the body parts to work together when
blood to work efficiently to supply the body with you perform an activity.
oxygen
Flexibility Power
The ability to use your joints fully through a wide The ability to combine strength with speed while
range of motion moving.
Body Composition Speed
The composition of all the tissue that make up the It is the ability to perform a movement or cover a
body. distance in the shortest possible time.
Ration of stored fat and lean muscle in the body.
Reaction Time
The ability to move quickly once a signal to start
moving is received.

Your physical fitness is measured through physical fitness test – a test designed to measure physical
strength, agility and endurance. They are commonly employed in educational institutions as a part of
physical education curriculum.

Physical Fitness Test has its following objectives:

• To determine the level of fitness
• To identify strengths and areas for development/improvement
• To identify bases for physical activities

We will be using the following activities to measure your physical fitness on the selected fitness
components and these are the following:

Health-related physical fitness Activities

components
Flexibility Finger Touch
Modified Sit-and-Reach
Cardiovascular/Cardiorespiratory 1.0 Mile Walk
Endurance 1.5 Mile Run
Muscular Strength/Endurance Chair Dips / Modified Push-
Ups Bent-Leg Curl-Ups /Ab. Crunches
Body Composition BMI

NVSU-FR-ICD-05-00 (081220) Page 3 of 17

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NUEVA VIZCAYA STATE UNIVERSITY
Bambang, Nueva Vizcaya
INSTRUCTIONAL MODULE
IM No.:IM-PATHF1-1STSEM-2021-2022

What is BMI?
Body Mass Index (BMI) - An index that incorporates height and weight to estimate critical fat values
at which risk for disease increases

𝒘𝒆𝒊𝒈𝒉𝒕 (𝒌𝒈)
BMI FORMULA: =
𝒉𝒆𝒊𝒈𝒉𝒕 (𝒎𝒆𝒕𝒆𝒓)𝟐

After solving for the BMI you need to see the corresponding weight status or classification on the
table below.

For example: Mike, a sophomore student is 1.20 meters tall and has weighted of 30 kilograms. What
is his BMI and his classification?

Height: 1.20 meters Weight: 30kg

(𝟑𝟎)
BMI = (𝟏.𝟐𝟎)𝟐

BMI = 20.83 kg/m2 Classification: Normal

Flexibility Test: Modified Sit-and-Reach Test

To perform the Modified Sit-and-Reach Test, you will need the Acuflex I* sit-
and-reach flexibility tester, or you may simply place a yardstick on top of a
box approximately 12” high. The test is used to assess hamstring (back of
the thighs) and low back flexibility.
To administer this test:
1. Warm up properly before the first trial.

2. Remove your shoes for the test. Sit on the floor with your hips, back,
and head against a wall, legs fully extended and the bottom of your
feet against the Acuflex I or the sit-and-reach box.

3. Place your hands one on top of the other, and reach forward as far
as possible without letting your hips, back, or head come off the wall.
4. Another person then should slide the reach indicator on the Acuflex
I (or yardstick) along the top of the box until the end of the indicator touches the tips of your fingers.
The indicator then must be held firmly in place throughout the rest of the test.
5. Your head and back now can come off the wall, and you may reach forward gradually three times,
the third time stretching forward as far as possible on the indicator (or yardstick), holding the final
position at least two seconds. Be sure to keep the back of your knees against the floor throughout
the test.

6. Record to the nearest half inch the final number of inches you reached.

7. You are allowed two trials, and an average of the two scores is used as the final test score.
NVSU-FR-ICD-05-00 (081220) Page 4 of 17

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NUEVA VIZCAYA STATE UNIVERSITY
Bambang, Nueva Vizcaya
INSTRUCTIONAL MODULE
IM No.:IM-PATHF1-1STSEM-2021-2022

Modified Sit-and-Reach Scoring Table Scoring Table

Flexibility Test: Finger Touch Test

The Finger Touch Test is used to assess shoulder flexibility. The following
procedure is used to administer the test:

1. Warm up properly by doing a few shoulder stretches before beginning

this test.

2. Bring your right hand over your right shoulder and reach down the
middle of your back as far down as possible with the fingers extended
and pointing straight down to the ground.

3. Simultaneously as you are reaching down your back with the right hand,
place your left hand behind your lower back with the palm facing out
and gradually slide the hand with fingers extended as far up as possible.

4. The objective of the test is to bring the tips of the fingers as close together or overlap as much as
possible behind your back, holding the final reached position for two seconds.

5. With the aid of a partner, measure to the nearest half inch the distance between the tips of the
fingers or the amount of overlap between the fingers. If you are unable to touch or overlap your
fingers, the distance between the fingers is recorded as a negative score. If your fingers touch
but do not overlap, the score equals zero (0). If the fingers overlap, carefully measure the
amount of overlap and report it as a positive score. Conduct the test twice and use an
average of the two trials as the final score.

6. Now repeat the test on the left side (bring the left hand over the left shoulder and the right hand
behind the lower back). Do two trials and average the final score.

Finger Touch Scoring Table

NVSU-FR-ICD-05-00 (081220) Page 5 of 17

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NUEVA VIZCAYA STATE UNIVERSITY
Bambang, Nueva Vizcaya
INSTRUCTIONAL MODULE
IM No.:IM-PATHF1-1STSEM-2021-2022

Muscular Fitness Test (Strength and Endurance): Modified Dip

The Modified Dip is an upper-body exercise that is done by

men only.

To administer this test:

1. Using a bench or gymnasium bleacher,

2. Place your hands on the bench with the fingers

pointing forward.

3. Have a partner hold your feet in front of yo u. Bend

your hips at approximately 90 degrees (you also may use three sturdy chairs;

4. put your hands on two chairs placed by the sides of your body and your feet on the third chair in
front of you).

5. Next, lower your body by flexing your elbows until you reach a 90-degree angle at this joint, and
then return to the starting position.

6. The repetition does not count if you fail to reach 90 degrees. Perform the repetitions to a two-step
cadence (down–up), regulated with a metronome set at 56 beats per minute. Perform as many
continuous repetitions as possible. If you fail to follow the metronome cadence, you can no longer
count the repetitions.

Muscular Fitness Test (Strength and Endurance): Modified

Push-Up

Women perform the Modified Push-Up instead of the Modified Dip.

To administer this test:

1. Lie down on the floor (face down)

2. bend your knees (feet up in the air), and place your hands on the floor by your shoulders with the
fingers pointing forward. Your lower body will be supported at the knees (rather than the feet)
throughout the test.

3. Your chest must touch the floor on each repetition. Perform the repetitions to a two-step cadence
(up– down) regulated with a metronome set at 56 beats per minute. Do as many continuous
repetitions as possible. If you fail to follow the metronome cadence, you cannot count any more
repetitions.

NVSU-FR-ICD-05-00 (081220) Page 6 of 17

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NUEVA VIZCAYA STATE UNIVERSITY
Bambang, Nueva Vizcaya
INSTRUCTIONAL MODULE
IM No.:IM-PATHF1-1STSEM-2021-2022

Muscular Fitness Test (Strength and Endurance): Bent-Leg Curl-Up

For the Bent-Leg Curl-Up

1. Lie down on the floor, face up, and bend both legs at the knees at
approximately 100 degrees.

2. Your feet should be on the floor, and you must hold them in place
yourself throughout the test.

3. Cross your arms in front of your chest, each hand on the opposite
shoulder.

4. Now raise your head off the floor, placing your chin against your
chest. This is the starting and finishing position for each curl-up. The
back of the head may not come in contact with the floor, the hands
cannot be removed from the shoulders, and neither the feet nor the
hips can be raised off the floor at any time during the test. The test is terminated if any of these
four conditions occur.

5. When you curl up, your upper body must come to an upright position before going back down.
The repetitions are performed to a two-step cadence (up–down) regulated with the metronome
set at 40 beats per minute. For this exercise, you should allow a brief practice period of 5 to 10
seconds to familiarize yourself with the cadence (the up movement is initiated with the first beat,
then you must wait for the next beat to initiate the down movement; one repetition is accomplished
every two beats of the metronome).

6. Count as many repetitions as you are able to perform following the proper cadence. The test is
terminated if you fail to maintain the appropriate cadence or if you accomplish 100 repetitions.

7. Have your partner check the angle at the knees throughout the test to make sure that you maintain
the 100-degree angle as closely as possible.
Download Metronome App in your android phone in play store or apple store or enter this link in your browser:
https://play.google.com/store/apps/details?id=com.andymstone.metronome&hl=en

Muscular Fitness Test (Strength and Endurance): Abdominal Crunch

The Abdominal Crunch is recommended only for individuals who are

unable to perform the Bent-Leg Curl-Up because of susceptibility to low
back injury. Exercise form must be monitored carefully during the test
because many participants have difficulty maintaining proper form during this
test. People often slide their bodies, bend their elbows, or shrug their
shoulders during the test. These actions make the test easier and
misrepresent performance.

Further, lack of spinal flexibility does not allow some individuals to move the
required (3½”) range of motion. Others are unable to keep their heels on the
floor during the test. Some research has questioned the validity of this test
as an effective measure of abdominal strength or abdominal endurance. With
these caveats in mind, the procedure is as follows.

To administer this test:

1. Tape a 3½” 3 30” strip of cardboard onto the floor.

2. Lie on the floor in a supine position (face up) with your knees bent at approximately 100 degrees
and your legs slightly apart. Your feet should be on the floor, and you must hold them in place
yourself throughout the test. Straighten your arms, and place them on the floor alongside your
trunk with your palms down and fingers fully extended.
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NUEVA VIZCAYA STATE UNIVERSITY
Bambang, Nueva Vizcaya
INSTRUCTIONAL MODULE
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3. The fingertips of both hands should barely touch the closest edge of the cardboard. Bring your
head off the floor until your chin is 1” to 2” away from your chest.

4. Keep your head in this position during the entire test. (Do not move your head by flexing or
extending the neck.) You now are ready to begin the test. Perform the repetitions to a two-step
cadence (up– down) regulated with a metronome set at 60 beats per minute.

5. As you curl up, slide your fingers over the cardboard until your fingertips reach the far end (3½”)
of the board, then return to the starting position. Allow a brief practice period of about 10 seconds
to familiarize yourself with the cadence. Initiate the up movement with the first beat and the down
movement with the next beat. Accomplish one repetition every two beats of the metronome. Count
as many repetitions as you are able to perform while following the proper cadence. You may not
count a repetition if your fingertips fail to reach the distant end of the cardboard.

6. Terminate the test if you (a) fail to maintain the appropriate cadence, (b) bend your elbows, (c)
shrug your shoulders, (d) slide your body, (e) fail to keep your heels on the floor, (f) do not keep
your chin close to your chest, (g) accomplish 100 repetitions, or (h) can no longer perform the
test.

7. Have your partner check the angle at the knees throughout the test to make sure you maintain
the 100-degree angle as closely as possible.

Muscular Fitness Test (Strength and Endurance): Bench Jump

For the Bench Jump, use a bench or gymnasium bleacher 16¼” high, and
attempt to jump up and down on the bench as many times as you can in 1
minute. If you cannot jump the full minute, step up and down. A repetition
is counted each time both feet return to the floor.

Interpreting the Strength Test

According to the number of repetitions you performed on each test item.

1. Look up the fitness category for each exercise in Muscular Enduring

Scoring Table.
2. Next, look up the number of points assigned for each test item’s
fitness category in Points for Each Test Item Based on Fitness
Category Table.
3. Now total the points and determine your overall strength endurance
fitness category according to the ratings provided in Muscular
Strength/Endurance Fitness Categories by Total Points Table.

Record the results of your strength tests in Activity 2.1, Pre-Test

Muscular Enduring Scoring Table

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NUEVA VIZCAYA STATE UNIVERSITY
Bambang, Nueva Vizcaya
INSTRUCTIONAL MODULE
IM No.:IM-PATHF1-1STSEM-2021-2022

Muscular Strength/Endurance Fitness

Categories by Total Points

Cardiorespiratory Endurance: 1.5 Mile Run Test

The test used most often to determine cardiorespiratory endurance is the 1.5-Mile Run Test. The fitness
category is determined according to the time a person takes to run or walk a 1.5-mile course. The only
equipment necessary to conduct this test is a stopwatch and a track or a premeasured 1.5-mile course.
Although the 1.5-Mile Run Test is quite simple to administer, a note of caution is in order:

As the objective is to cover the distance in the shortest time, it is considered a maximal exercise test. The
1.5-Mile Run Test should be limited to conditioned individuals who have been cleared for exercise. It is not
recommended for unconditioned beginners, symptomatic individuals, those with known cardiovascular
disease or risk factors for heart disease, and men over age 45 and women over age 55. Unconditioned
beginners are encouraged to have at least 6 weeks of aerobic training before they take the test.

• Prior to taking the 1.5-Mile Run Test, you should do a few warm-up exercises—some stretching
exercises, some walking, and slow jogging. Next, time yourself during the 1.5-Mile Run to see how fast
you cover the distance. If you notice any unusual symptoms during the test, do not continue. Stop
immediately and see your physician, or retake the test after another six weeks of aerobic training.
• At the end of the test, cool down by walking or jogging slowly for another three to five minutes.
Referring to your performance time, look up your estimated VO2max in Estimated Maximal Oxygen
Uptake Table and the corresponding fitness category in Cardiorespiratory Fitness Category According
to Maximal Oxygen Uptake Table.

For example, a 20-year-old female runs the 1.5-mile course in 12 minutes and 40 seconds. Estimated
Maximal Oxygen Uptake Table shows a VO2max of 39.8 mL/kg/min for a time of 12:40. According to
Cardiorespiratory Fitness Category According to Maximal Oxygen Uptake Table, this VO2max places her in
the good cardiorespiratory fitness category.

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NUEVA VIZCAYA STATE UNIVERSITY
Bambang, Nueva Vizcaya
INSTRUCTIONAL MODULE
IM No.:IM-PATHF1-1STSEM-2021-2022

Estimated Maximal Oxygen Uptake Table (in mL/kg/min) for 1.5-Mile Run Test

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NUEVA VIZCAYA STATE UNIVERSITY
Bambang, Nueva Vizcaya
INSTRUCTIONAL MODULE
IM No.:IM-PATHF1-1STSEM-2021-2022

1.0-Mile Walk Test

The 1.0-Mile Walk Test calls for a 440-yard track (four laps to a mile) or a premeasured 1.0-mile course. Body
weight in pounds must be determined prior to the walk. A stopwatch is required to measure total walking time
and exercise heart rate.

• You can proceed to walk the 1-mile course at a brisk pace so the exercise heart rate at the end of the
test is above 120 beats per minute.
• At the end of the 1.0-mile walk, check your walking time and immediately count your pulse for 10
seconds. You can take your pulse on the wrist by placing two fingers over the radial artery (inside of the
wrist on the side of the thumb) or over the carotid artery in the neck just below the jaw next to the voice
box.
• Next, multiply the 10-second pulse count by 6 to obtain the exercise heart rate in beats per minute.
Now convert the walking time from minutes and seconds to minute units. Each minute has 60 seconds,
so the seconds are divided by 60 to obtain the fraction of a minute. For instance, a walking time of 12
minutes and 15 seconds equals 12 + (15 ÷ 60), or 12.25 minutes. To obtain the estimated VO2max in
mL/kg/min for the 1.0-Mile Walk Test, plug your values into the following equation:

VO2max 5 88.768 2 (0.0957 3 W) 1 (8.892 3 G) 2 (1.4537 3 T) 2 (0.1194 3 HR)

where:
W = weight in pounds
G = gender (use 0 for women and 1 for men)
T = total time for the mile walk in minutes
HR = exercise heart rate in beats per minute at the end of the mile walk

For example, a woman who weighs 140 pounds completed the mile walk in 14 minutes and 39 seconds with
an exercise heart rate of 148 beats per minute. The estimated VO2max is:

W = 140 lbs.
G = 0 (female gender 5 0)
T = 14:39 = 14+ (39÷60) = 14.65 min
HR = 148 bpm

VO2max = 88.768 - (0.0957 x 140) + (8.892 x 0) - (1.4537 x 14.65) - (0.1194 x 148) VO2max = 36.4 mL/kg/min

As with the 1.5-Mile Run Test, the fitness categories based on VO2max are found in Cardiorespiratory Fitness
Category According to Maximal Oxygen Uptake Table. Record your cardiorespiratory fitness test results on
your fitness profile in Activity 2.1, Pre-Test.

Cardiorespiratory Fitness Category According to Maximal Oxygen Uptake (in mL/kg/min)

NVSU-FR-ICD-05-00 (081220) Page 11 of 17

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NUEVA VIZCAYA STATE UNIVERSITY
Bambang, Nueva Vizcaya
INSTRUCTIONAL MODULE
IM No.:IM-PATHF1-1STSEM-2021-2022

Importance of Physical Fitness

1. It boosts overall health — Regular exercise is an important part of staying healthy and keeping your
weight in check. Not only does keep your lungs and heart healthy, but it strengthens your muscles and
bones. Mounting studies also show that regular physical activity significantly reduces the risk for
diseases, including cardiovascular diseases, Type 2 diabetes, cancers, and more.

If you don’t have time to go to the gym, a 30-minute walk 5 days a week will do. You may also take up
outdoor games or sports, go cycling, or hiking as ways to exercise.

2. It helps prolong your life span — Because it helps prevent diseases, one of the benefits of physical
fitness through physical activity also aids in increasing your life expectancy. Studies says that physically
active people live longer than their less active counterparts.

3. It promotes mental health — During exercise, the body releases endorphins and serotonin – also called
happy hormones – which help lower anxiety, stress, and tension. These hormones aid in blocking
negative thoughts, uplifting one’s mood, and ensuring a good night sleep.

Physical activity also encourages positive changes in the brain, promoting new growth and activity that
yield a sense of calm and happiness.

Scientists are also suggesting that doctors include physical activity in recommendations for patients
suffering with depression. One Harvard study shows that a 15-minute run or one-hour walk a
day decreases the risk of depression up to 26%, and prevents relapse. In fact, a lot of people
use exercise and outdoor activities like hiking as a natural way to combat moderate depression.

4. It increases strength and stamina for more rigorous activity — Physical fitness enhances flexibility,
bone density, and muscle strength. As your muscles grow and bone stronger, you also gain better
balance and become better protected against injury from a fall or slip. This strength also makes you more
resilient for other physical activities.

5. It saves your health-related expenses — Something that don’t get factored in a lot when exercise is
discussed are the financial savings – not to mention, the worries – that it offers in the long run. A healthy
body means less disease and less injury, preventing unwanted hospitalization and other healthcare
costs in the long term.

Always remember that …

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NUEVA VIZCAYA STATE UNIVERSITY
Bambang, Nueva Vizcaya
INSTRUCTIONAL MODULE
IM No.:IM-PATHF1-1STSEM-2021-2022

VI. LEARNING ACTIVITIES

Let’s Do It! PERSONAL FITNESS PROFILE: PRETEST ACTIVITY 1.1
Note: Attach a video in every activity for validation. Document folder name Activity 2 PFP
Let’s measure your fitness level! (health related fitness components). Follow the instructions discussed in the
Chapter 1 the Fill the blanks with appropriate data base on your performance.

“ALL PROGRESS TAKES PLACE OUTSIDE THE COMFORT ZONE.”- MICHAEL JOHN BOBAK

NAME: _____________________________________ Course/Year/Section: ___________________

Schedule: _________ Age: _____ Sex: ______ Body Weight (kg): _________ Height (cm): _______

Fitness Components Test Data Test Category Goal Points

Results

CARDIORESPIRATORY ENDURANCE Time VO2max VO2max

1.5 Mile Run ____:____ ____._____ _________ ___.___ _________

1.0 Mile Walk Time

____:____

Heart Rate VO2max VO2max

________ ____._____ ______ ____.___ _________

MUSCULAR FITNESS Repetition

(STRENGTH/ENDURANCE)

Chair Dips / Modified Push-Ups

_________ ___________ ______________ _________

Bench Jump _________ ___________ _____________ ________

Bent-Leg Curl-Ups / Ab. Crunches _________ ___________ ______________ _________

Overall Fitness Category ___________

MUSCULAR FLEXIBILITY Inches

Modified sit and reach (MSR) _________ ___________ ______________ _________

Finger Touch (FT), Right _________ ___________ ______________ _________

Finger Touch (FT), Left _________ ___________ ______________ _________

Overall Fitness Category (use the MSR test ___________

plus only one of the FT tests)

BODY COMPOSITION

Body Mass Index (BMI) _________ ___________ _______________ _________

Student Signature: __________________________ Instructor Signature:__________

NVSU-FR-ICD-05-00 (081220) Page 13 of 17

“In accordance with section 185. Fair Use of a Copyrighted Work of Republic Act 8293, The copyrighted works included in
this material may be reproduced for educational purposes only not for commercial distribution.”
 Republic of the Philippines
NUEVA VIZCAYA STATE UNIVERSITY
Bambang, Nueva Vizcaya
INSTRUCTIONAL MODULE
IM No.:IM-PATHF1-1STSEM-2021-2022
Let’s Do It! PERSONAL FITNESS PROFILE: POST TEST ACTIVITY 1.2

Note: Posttest will be performed before the end of the semester.

Let’s measure your fitness level! (health related fitness components). Follow the instructions
discussed in the Chapter 1 the Fill the blanks with appropriate data base on your performance.
“ALL PROGRESS TAKES PLACE OUTSIDE THE COMFORT ZONE.”- MICHAEL JOHN BOBAK
NAME: _____________________________________ Course/Year/Section: ___________________
Schedule: _________ Age: _____ Sex: ______ Body Weight (kg): _________ Height (cm): _______

Fitness Components Test Data Test Results Category Goal Points

CARDIORESPIRATORY ENDURANCE Time VO2max VO2max

1.5 Mile Run ____:____ ____._____ _________ ___.___ __________

1.0 Mile Walk Time

____:____

Heart Rate VO2max VO2max

________ ____._____ ______ ____.___ __________

MUSCULAR FITNESS (STRENGTH/ENDURANCE) Repetition

Chair Dips / Modified Push-Ups

__________ ___________ ______________ __________

Bench Jump __________ ___________ _____________ _________

Bent-Leg Curl-Ups / Ab. Crunches __________ ___________ ______________ __________

Overall Fitness Category ___________

MUSCULAR FLEXIBILITY Inches

Modified sit and reach (MSR) __________ ___________ ______________ __________

Finger Touch (FT), Right __________ ___________ ______________ __________

Finger Touch (FT), Left __________ ___________ ______________ __________

Overall Fitness Category (use the MSR test plus ___________

only one of the FT tests)

BODY COMPOSITION

Body Mass Index (BMI) __________ ___________ ________________ __________

Student Signature: __________________________ Instructor Signature:__________

NVSU-FR-ICD-05-00 (081220) Page 14 of 17

“In accordance with section 185. Fair Use of a Copyrighted Work of Republic Act 8293, The copyrighted works included in
this material may be reproduced for educational purposes only not for commercial distribution.”
 Republic of the Philippines
NUEVA VIZCAYA STATE UNIVERSITY
Bambang, Nueva Vizcaya
INSTRUCTIONAL MODULE
IM No.:IM-PATHF1-1STSEM-2021-2022

Let’s Do It! ACTIVITY 2

A FAMILY THAT PLAYS TOGETHER, DEFEATS COVID TOGETHER

Instruction:

• Perform all the listed Skill-related game/activity

Fit tic ta c toe Flick up the bean Cone Ga me

bag catch

The instruction of every game is provided in the video lecture given by your instructor.
·

• Shoot a video of you playing with your family/ friends. The video should have the following parts:
A. Introduction: Introduce yourself and the participants of the game.
B. Instruction: Discuss the instruction of the game
C. Play
D. Result: who won?
E. Lesson: what have you learned from the game
F. What are the Healthy Safety Guidelines you follow in conducting the activity?

Your activity will be graded according to the following criteria.

Criteria Percentage

Presentation 50%

Style/ Mechanics 30%

Teamwork 10%

Total Video Content 10%

TOTAL 100%

Please put your video activity in your flash drive. Folder Name is Activity 2

NVSU-FR-ICD-05-00 (081220) Page 15 of 17

“In accordance with section 185. Fair Use of a Copyrighted Work of Republic Act 8293, The copyrighted works included in
this material may be reproduced for educational purposes only not for commercial distribution.”
 Republic of the Philippines
NUEVA VIZCAYA STATE UNIVERSITY
Bambang, Nueva Vizcaya
INSTRUCTIONAL MODULE
IM No.:IM-PATHF1-1STSEM-2021-2022

VII. ASSIGNMENT

Assignment no: 1

Instruction:
Identify Physical Fitness issues that you would want to address using an activity that fit your interest/
ability. (Choose from the activities below)

1. Hugot Lines for PE: Compose 5 Hugot Lines that promote Physical Education

2. Slogan making activity: Compose a slogan that promotes Physical Education or Physical Fitness

3. Poem writing activity: Compose a poem that promotes Physical Education or Physical Fitness

4. Songwriting activity: Compose a song that promotes Physical Education or Physical Fitness

Assignment no: 2

Answer the following place your answers in a Long Bond Paper following the format below:

Name: Juan Dela Cruz Year/ Course/ Section: 1st year/ BSED-FIL/ 1D
Assignment no: 1 Schedule: 7:30-8:30 MW

1. What are the essential nutrients and their importance. (Present it in tabular form.)

e.i. Essential Nutrients and its definition Importance

2. What are the components balance diet?

*If not able to encode due to scarcity of resources, this assignment can be hand written.

3. Explain how the Latin phrase “Mens Sana Incorpore Sano” is important to you as a student.

NVSU-FR-ICD-05-00 (081220) Page 16 of 17

“In accordance with section 185. Fair Use of a Copyrighted Work of Republic Act 8293, The copyrighted works included in
this material may be reproduced for educational purposes only not for commercial distribution.”
 Republic of the Philippines
NUEVA VIZCAYA STATE UNIVERSITY
Bambang, Nueva Vizcaya
INSTRUCTIONAL MODULE
IM No.:IM-PATHF1-1STSEM-2021-2022

VIII. EVALUATION

Quiz will be administered online.

IX. REFERENCES

a. Books

1. Jun C. Alave, (2016) Physical Education and Health, JFS Publishing Services, Pasay City,
Philippines.

2. Hoeger, W., Hoeger, S. 2007. Fitness and wellness (7 th Ed.). USA. Human Kinetics Inc.

b. E-sources

1. Physical Education Learning Outcomes Framework (2002). Retrieved August 2020 from
https://cd1.edb.hkedcity.net/cd/pe/tc/scope_of_learning/C/main/key.pdf

2. Pinned PH., (January 2020), Importance of Physical Fitness. Retrieved August 2020 from
https://www.pinned.ph/importance-of-physical-fitness/

Prepared by:

JONAR T. ZABALA
Program Chair, BPEd

NVSU-FR-ICD-05-00 (081220) Page 17 of 17

“In accordance with section 185. Fair Use of a Copyrighted Work of Republic Act 8293, The copyrighted works included in
this material may be reproduced for educational purposes only not for commercial distribution.”