VICENTE P.

TRINIDAD NATIONAL HIGH SCHOOL

MAPEH Department

Online Class Simulation

September 01, 2020
 Let’s bow our head and feel the presence of our Lord Jesus Christ.
Lord we thank You for this moment that you gave us to be together
virtually. We thank You for the opportunity to be able to share our
knowledge and time with one another in this online class simulation.
We pray to You oh Lord that You bless everyone of us that we fulfill
this activity responsibly and the objectives set may all be achieved.
Please extend Your Divine wisdom to all of us so that we will be able
to impart effectively Your given knowledge. Bless us oh Lord so that
we can continue to bring our expertise specially to our students who
needs them. Bless us so that we will be able to gain significant
knowledge that we can apply to our profession as teachers. Send us
confidence in whom You made us to set us free from comparison in
order to work together effectively & efficiently. Grant us your Divine
wisdom as we go through about our daily task after this class
simulation. In this we ask, in Jesus Name we pray. Amen.
Teacher RICHELLE L. CARMEN
Good day dear learners! How are you today?

Great! It’s nice to know that you are feeling good & healthy
right now! That is one of the most important things which
everyone of us must possess in this time of pandemic.

Talking about being healthy, I’m going to discuss a lesson that can lead us to
achieve total wellness & lifelong fitness for us to have a more meaningful life.
This is teacher Richelle L. Carmen. I am a MAPEH master teacher in Vicente P.
Trinidad NHS. Let me help you to understand Lesson 1 in Physical Education.
Together with your parents or guardian, let us all work hand-in-hand to achieve
optimum learning. Kaya natin ‘to! Tara at mag-aral tayo!
Dito sa Valenzuela, “Anuman ang Sitwasyon, Tuloy ang Edukasyon”.
 MAPEH
Teacher RICHELLE L. CARMEN
PHYSICAL EDUCATION
Quarter 1 – Module 1:
PHYSICAL FITNESS

(HEALTH-RELATED FITNESS and

SKILL-RELATED FITNESS)
Rules and Expectations in our virtual classroom…….
 We RESPECT each other.
 Mute your microphone as you join the class. You can unmute yourself if the teacher asks a question
& called you.
 Keep your video on.
 Kindly use the chat box if you want to ask something or simply click the reaction button or raise your
hand.
 Kindly prepare your notebook and pen.
 Don’t forget to take some important notes
 Actively participate in the activities presented on our lesson. Follow the given directions.
 Put forth your best effort at all times. Be focused, pay attention, participate and ask questions.
 Preserve a positive learning environment. Avoid unnecessary disruption while the class is ongoing.
 And most of all, have fun while learning!
Content Standard
The learner demonstrates understanding of guidelines and principles in exercise program
design to achieve personal fitness.
 

Performance Standard The learner designs an individualized exercise program to achieve

personal fitness
 

Objectives
Most Essential Competencies which are:
1. Undertakes physical activity and physical fitness assessments. PE7PF- Ia-h-23
2. Sets goals based on assessment results. PE7PF- Ia-24
The Content Standard in our lesson is that
You will demonstrate understanding of guidelines and principles in exercise program design
to achieve personal fitness.
 

For the Performance Standard

You are going to design an individualized exercise program to achieve personal fitness
 

For the our Learning Objectives

We will Undertake physical activity and physical fitness assessments.

PE7PF- Ia-h-23
You are going to Set goals based on assessment results. PE7PF- Ia-24
Content Standard
The learner demonstrates
understanding of guidelines and
principles in exercise program
design to achieve personal fitness.
 
 

For the Performance Standard

You are going to design an individualized exercise program to achieve personal fitness
 
 

Performance Standard
The learner designs an
individualized exercise program to
achieve personal fitness.
 
For the our Learning Objectives

We will Undertake physical activity and physical fitness assessments.

PE7PF- Ia-h-23
You are going to Set goals based on assessment results.
PE7PF- Ia-24
 

Objectives
1. Undertakes physical activity and
physical fitness assessments.
2. Sets goals based on assessment
results.
 

ENERGIZER – Chair
Exercise
 

WORD HUNT
VICENTE P. TRINIDAD NATIONAL HIGH SCHOOL
Let’s play a brain teasing fun game called “WORD HUNT”. There are 10 word
or words you can find inside the gym. These words are connected with
fitness. You are given a minute to hunt them.
List all the words in your notebook. You can also type one answer in the
comment box.
Are you ready? You may start now!

Flexibility Speed Reaction time Coordination

Cardiovascular fitness Agility Balance
Body Composition Muscular strength Power
 C VICENTE P. TRINIDAD NATIONAL HIGH SCHOOL
A
R
D
I B
M
O SPEED O U
V R
D S
A E Y C
S A
U
C C C
T O L A
POWER U I G
L M A
O P I
A N R L
O
R S I
T T
I I S
E Y
M T T
N E I R
D O
E FLEXIBILITY
U N
R N

CE
COORDINATION
A G

N
LA
N T

BA
C H
E
VICENTE P. TRINIDAD NATIONAL HIGH SCHOOL
The hunt is over! Did you find them? How many words
did you got?
Let us see. I’m going to look in the comment box.
Wow! There’s an answer from __ she/he typed ___.

Flexibility Speed Reaction time Coordination

Cardiovascular fitness Agility Balance
Body Composition Muscular strength Power

Let’s now look into the words you’ve found.

 C
A
R VICENTE P. TRINIDAD NATIONAL HIGH SCHOOL
D
I B
M
O SPEED O U
V R
D S
A E Y C
S A
U
C C C
T O L A
POWER U I G
L M A
O P I
A N R L
O
R S I
T T
I I S
E Y
M T T
N E I R
D O
E FLEXIBILITY
U N
R N

CE
COORDINATION
A G

N
LA
N T

BA
C H
E
Cardiovascular endurance Agility

Muscular strength Power

Flexibility Balance

Body composition Reaction time

Speed Coordination
How many words did you got?
Your score in Word Hunt is an indicator of what
level you already know in this lesson.

10 9-5 4-1
ADVANCE AVERAGE BEGINNER
 10 9-5 4-1
ADVANCE AVERAGE BEGINNER
Physical
Fitness
 Do you
know what
physical
fitness is?
Physical Fitness
The body’s ability to function
effectively and efficiently
without undue fatigue in
work, leisure activities, to
meet emergency situations
and resist diseases from
sedentary lifestyle.
 How well do you understand physical fitness?

There are three important aspects that you should be able to meet in
order to be considered physically fit.
1. Ability to perform one’s daily tasks without undue fatigue.
1. Ability to perform
one’s daily tasks without
undue fatigue.
1. Ability to perform one’s daily tasks without undue fatigue.

It means you are not getting tired easily. What activities are you usually
involved everyday?
 Getting early for school (of course that was before we have the
pandemic). But this time you have to prepare early for our home
schooling.
 Listening/watching & participating to class activities.
 Helping your parents in doing household chores like washing the
dishes, sweeping the floor and other workload in the house.
 Listening/watching
& participating to
class activities

Helping your
parents in doing
Getting early household chores
2. Enjoying leisure through
some recreational
activities.
2. Enjoying leisure through some recreational activities.
Leisure is the amount of time left after all the daily routine activities are
accomplished. It is an unobligated time where one can enjoy through
activities such as sports, academic games and other productive
hobbies. These activities are called recreation. They may be in the form
of:
 Play puzzles & other brain games like chess, scrabble, crossword
 Listening to music
 Playing games or sports
 Dancing
  Play puzzles & other brain
games like chess, scrabble,
crossword

 Listening to music
 Playing games or sports

 Dancing
3. Meeting emergencies. Emergencies are unforeseen events where
one has to use his energy and time to meet unexpected circumstances.
They include:
 Accidents
 Participating in community service
 Solving household problems
 Illnesses/death in the family
 Calamities (landslides, earthquake, fire, floods
 Pandemic
These are the least expected situations but it can happen anytime
and anywhere.
3. Meeting emergencies.
Emergencies are unforeseen
events where one has to use
his energy and time to meet
unexpected circumstances.
 Accidents  Solving household
problems

 Participating in
community service
 Illnesses/death  Pandemic
in the family

 Calamities
 Aspects to meet
1.Body’s ability to function
2.Enjoying leisure through some recreational activities
3.Meeting emergencies and resist diseases from sedentary
lifestyle.
 Again, the 3 aspects that you should be able to meet so that
you can function effectively and efficiently.
1.Body’s ability to function-ability to perform your daily tasks
without undue fatigue
2.Enjoying leisure through some recreational activities
3.Meeting emergencies and resist diseases from sedentary
lifestyle.
If you can meet all of this you are considered physically fit.
Are you physically
fit?
Is it a Yes or a No?
Now, I want to ask everyone.
Are you physically fit?
Is it a Yes or a No?
Fitness is defined as a condition in
which an individual has enough energy
to avoid fatigue and enjoy life.
Analyze your day. Do you have
lots of energy, or do you get
tired easily?
Fitness is defined as a condition in which an individual has
enough energy to avoid fatigue and enjoy life.
Analyze your day. Do you have lots of energy, or do you get tired
easily?
Participating in physical activity is beneficial to people of all ages.
Physical activity contributes to fitness, a state in which our health
characteristics and behaviors enhance the quality of our lives.
To understand better what fitness is all about, let us talk about
the components that comprises physical fitness.
 PHYSICAL FITNESS PARAMETERS

Health-related fitness (HRF)

Skill-related fitness (SRF) enhances one’s

performance in athletic or sports events.
Physiological Fitness includes metabolic fitness,
morphological fitness and bone integrity.
Physical fitness is divided into parameters such as the
health-related fitness (HRF), skill-related fitness (SRF) and
Physiological Fitness
Health-related fitness
Skill-related fitness enhances one’s performance in athletic
or sports events.
Physiological Fitness includes metabolic fitness,
morphological fitness and bone integrity.
Health-related Fitness components
focus on factors that promote optimum
health and prevent the onset of disease and
problems associated with inactivity.
Those factors that are related to how well the
systems of your body work. It refers to the
body condition.
Physical fitness is divided into parameters such as the
health-related fitness (HRF), skill-related fitness (SRF and
Physiological Fitness
Skill-related Fitness common
components of physical fitness that enable
participation in sports and other physical
activities; also called performance or
motor fitness.
It refers to body performance.
Health-Related Fitness Components
Cardiovascular endurance is the ability of the heart (cardio) and
circulatory system (vascular) to supply oxygen to muscles for an extended
period of time.
Muscular strength and endurance is the muscle’s ability to produce effort
or perform work
Flexibility – ability of the muscles and joints to go through a full range of
motion.
Body composition – refers to proportion of lean body mass to fat body
mass.
Health-Related Fitness
Components
Flexibility – ability of the muscles
and joints to go through a full
range of motion.
Body composition – refers to
proportion of lean body mass to
fat body mass.
Health-Related Fitness
Components
Cardio-vascular
endurance
BODY COMPOSITION
refers to proportion of
lean body mass to fat body
mass.
 FLEXIBILITY
ability of the muscles and
joints to go through a full
range of motion.
CARDIO-VASCULAR ENDURANCE
The ability of the heart (cardio) and
circulatory system (vascular) to
supply oxygen to muscles for an
extended period of time.
MUSCULAR STRENGTH

The muscle’s ability to

produce effort or perform
work.
Speed – the ability to perform a task or move from one point to another in the shortest possible time.
 
Agility – ability of an individual to quickly shift or change direction of the body from one point to the other.
 
Power – ability to perform one maximum effort in the shortest possible time. It is the product of both strength and
speed.
 
Balance – ability to stay in equilibrium in relation to changes in body position.

Reaction Time – amount of time it takes to respond to a stimulus.

 
Coordination – the integration with hand and/or foot movements with the input of the senses.
Skill-Related Fitness
Components
 COORDINATION

The integration
with hand and/or
foot movements
with the input of
the senses.
 BALANCE

The ability to
stay in
equilibrium in
relation to
changes in body
position
 AGILITY
The ability of an
individual to
quickly shift or
change direction
of the body from
one point to the
other.
 REACTION TIME

The amount
of time it
takes to
respond to a
stimulus.
 SPEED
The ability to
perform a task or
move from one
point to another in
the shortest
possible time.
 POWER
The ability to perform one
maximum effort in the shortest
possible time. It is the product of
both strength and speed.
Health-Related Fitness Skill-Related Fitness
Components Components
BODY COMPOSITION COORDINATION
BALANCE
FLEXIBILITY AGILITY
CARDIO-VASCULAR REACTION
ENDURANCE TIME
MUSCULAR SPEED
STRENGTH
POWER
Health-Related Fitness Skill-Related Fitness
Components Components
BODY COMPOSITION COORDINATION
BALANCE
FLEXIBILITY AGILITY
CARDIO-VASCULAR REACTION
ENDURANCE TIME
MUSCULAR SPEED
STRENGTH
POWER
We can measure your fitness level in each component
by executing different physical fitness test.

ability to function effectively and efficiently without

undue fatigue.
 CARDIOVASCULAR
ENDURANCE
– 3 minute step test

- To measure resting
heart rate (RHR) &
working heart rate (WHR)
 MUSCULAR – to measure strength
STRENGTH of upper extremities
- to measure strength/
Push-up / Basic stability of the core
Plank muscles
 FLEXIBILITY –
Zipper test /
Sit & Reach

– to touch the fingertips together

behind the back by reaching over the
shoulder and under the elbow
-to reach forward as far as possible
without bending the hamstring
 BODY COMPOSITION–
Body Mass Index (BMI)

– to assess ones the height

and weight and its
classification
 AGILITY
Hexagon Agility Test

– to measure the time

consumed in going from
one point to another
 BALANCE – to assess ones
Stork Balance ability to maintain
Stand Test equilibrium
 POWER
– to measure the
Standing Long
distance covered
Jump
 SPEED – to measure the
40 meter sprint time consumed in
running
 COORDINATION –
Juggling

- To measure the
coordination of the eye
and hand
REACTION TIME –
Stick drop test

- to measure the time

to respond to a
stimulus
HEALTH-RELATED FITNESS SKILL-RELATED FITNESS
Components Physical Fitness Purpose of testing Components Physical Fitness
being measured Test being measured Test Purpose of testing
- to measure cardiovascular
Cardio- 3-minute Step endurance Hexagon Agility -to measure the time consumed in
vascular Agility
endurance Test Test going from one point to another

Muscular – to measure strength of upper Stork Balance - to assess ones ability to maintain
Push-up extremities Balance
strength Stand Test equilibrium
– to measure strength/stability of Standing Long
Basic Plank the core muscles Power -to measure the distance covered
Jump
- to touch the fingertips together
Flexibility Zipper Test behind the back by reaching over Speed 40 meter Sprint -to measure the time consumed in
the shoulder and under the elbow running.
:-to reach forward as far as
Sit and Reach possible without bending the - to measure the coordination of
Juggling
Coordination the eye and hand
hamstring
Body Body Mass - to assess ones the height and Reaction – to measure the time to respond
Composition Index (BMI) weight and its classification Stick Drop Test
Time to a stimulus
 1, 2, 3 GO!!!
In this activity there will be
questions to be answered. You will
be randomly selected using a
spinning wheel.
Choose a color that corresponds
your answer within 5 seconds.
1. Body’s ability to
function effectively and
efficiently without
undue fatigue.
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 Physical Physiological
Mental
Fitness Fitness
Fitness

1 2 3
1. Body’s ability to function effectively and
efficiently without undue fatigue.
Mental Physical Physiological
Fitness Fitness Fitness

1 2 3
 Physical
Fitness

1 2 3
2. Fitness parameter that consist
of components which have a
relationship with learning motor
skills quickly and the ability to
achieve a high level of
performance in sports.
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Health- Physical Skill-
related Fitness related
Fitness Fitness

1 2 3
2. Fitness parameter that consist of components which have a
relationship with learning motor skills quickly and the ability to
achieve a high level of performance in sports.

Health- Skill-
Physical related
related
Fitness Fitness
Fitness

1 2 3
 Skill-
related
Fitness

1 2 3
3. Which of the following
activity can help you enhance
your
cardio-vascular fitness?
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Biking Jogging Push-up

1 2 3
3. Which of the following activity can help you enhance you
cardio-vascular fitness?

Biking Jogging Push-up

1 2 3
 Jogging

1 2 3
4. Amihan was asked by her
mother to fetch some water to
wash the dishes. Unfortunately,
she cannot lift the pail full of
water. In which fitness component
do Carol has a problem?
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Muscular Reaction Speed
strength time

1 2 3
4. Amihan was asked by her mother to fetch some water to
wash the dishes. Unfortunately, she cannot lift the pail full of
water. In which fitness component do Amihan has a
problem?
Muscular Reaction Speed
strength time

1 2 3
Muscular
strength

1 2 3
5. The purpose of this test is to
measure the strength of the
upper extremities.
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Push-up Sit & Zipper
reach test

1 2 3
5. The purpose of this test is to measure the strength of
the upper extremities.

Push-up Sit & Zipper

reach test

1 2 3
Push-up

1 2 3
Department of Education Bureau of Learning Resources
Physical Education Learner’s Manual and Teacher’s Guide

https://www.prevention.com/fitness/a20473851/seated-chair-exercises/

https://www.spotebi.com/fitness-tips/at-home-fitness-test/
Physical
Fitness

2
 Skill-
related
Fitness

3
Muscular
strength

1
Physical Fitness
The body’s ability to function
effectively and efficiently
without undue fatigue in
work, leisure activities, to
meet emergency situations
and resist diseases from
sedentary lifestyle.
 Reaction
Body
Muscular
Cardiovascular
Power
Agility
Balance
Flexibility
Coordination
Speed
Composition
Time
strength
endurance
HEALTH-RELATED FITNESS SKILL-RELATED FITNESS
Components Physical Fitness Purpose of testing Components Physical Fitness
being measured Test being measured Test Purpose of testing
- to measure cardiovascular
Cardio- 3-minute Step endurance Hexagon Agility
vascular Agility -to measure the time consumed in
endurance Test Test going from one point to another

Muscular – to measure strength of upper Stork Balance

Push-up extremities Balance - to assess ones ability to maintain
strength Stand Test
– to measure strength/stability of equilibrium
Standing Long
Basic Plank the core muscles Power
Jump -to measure the distance covered
- to touch the fingertips together
Flexibility Zipper Test behind the back by reaching over Speed 40 meter Sprint -to measure the time consumed in
the shoulder and under the elbow
running.
:-to reach forward as far as
Sit and Reach possible without bending the Juggling - to measure the coordination of
Coordination
hamstring the eye and hand
Body Body Mass - to assess ones the height and Reaction
Composition Index (BMI) weight and its classification Stick Drop Test – to measure the time to respond
Time to a stimulus
 MAPEH
Teacher RICHELLE L. CARMEN
MAPEH

Teacher RICHELLE L. CARMEN

 BALANCE

S Cardiovascular endurance
FLEXIBILITY P COORDINATION A Muscular strength
E G P
E I O
L W
D
Body Composition I E
T Reaction Time
Y R
A
G
I
L
I
T
Y
 BALANCE

A
G
I
L
I
T
Y
 BALANCE

S Cardiovascular endurance
FLEXIBILITY P COORDINATION A Muscular strength
E G P
E I O
L W
D
Body Composition I E
T Reaction Time
Y R
Cardiovascular fitness
 Check ( )  if you think you can confidently do the

activity and  if you cannot.

Physical Activity
 
1. Walking
2. Jogging
3. Hip-Hop Dancing
4. Aerobic Exercise
5. Biking
6. Playing Badminton
7. Dynamic Stretching
8. Jumping Jacks
9. Household Chores
10. Gardening