Come on!

Let us start your physical activity

trek!
Weeks What’s In
Learning Task 1: Let us begin our trek to
physical fitness. As you walk along the trek,
1-2
1
leave a print on your every step. The RIGHT
steps indicate the Skill Related Fitness while
the LEFT steps indicate the Health Related
Fitness. Some prints are already provided for
you to help your journey.
WELCOME TO THE LAND OF THE
What I Need to Know PHYSICALLY FIT PEOPLE
This module was designed and made to
enlighten you with how you should maintain
and keep a fit body in order to have a healthy
mind. At the end of the quarter, you are going
to do physical and recreational activities that
are aligned with health-related fitness and
skills related activities. Through this module,
you will also clearly understand proper eating
habits. You are also expected to learn ways to
improve your personal eating habit that will lead
you to become a physically fit individual.
Aligned with the curriculum, this module is
focused on one lesson, that is: ∙ Lesson 1 –
Exercise, Eat and Excel
After going through this module, you are
expected to:
1. Demonstrate understanding of fitness and
exercise in optimizing one’s health as habit as
requisite for physical activity performance and
as a career opportunity.
2. Lead fitness events with proficiency and
confidence resulting in independent pursuit
and in influencing others positively.

Lesson 1 Exercise, Eat and

Excel
This lesson will help you learn and understand
the different health related fitness and skill
related fitness components. This is designed to
help you clearly identify the different abilities of
the body in order for you to be physically fit.
You are considered physically fit whenever you
can do series of physical activities without
being or feeling tired. Through this lesson, you
will also deeply learn the value of eating well
and how it affects the entire system of your
body.
SPEED

FLEXIBILITY

BALANCE
BODY COMPOSITION

TREK TO PHYSICAL FITNESS

 2
What’s New
Learning Task 2: PAIR IT UP!
Study the table below. Under Column B are the specific components of
physical fitness. Pair each item with its description under Column D. To signify
pairing, draw any sports equipment on Columns A and D opposite the item and the
description matched. An example is provided below.
Column A Column B Column Column D
C
Agility The ability to sustain long continued
contractions where a number of
muscle groups are used; the
capacity to bear or last long in a
certain task without undue fatigue
Balance The ability of the individual to
change direction or position in space
with quickness and lightness of
movement while maintaining
dynamic balance
Coordination The ability to make successive
movements of the same kind in the
shortest period
Endurance Refers to the soundness of the heart
and lungs which contributes to the
ability to resist disease
Flexibility Refers to the ability of the muscles to
release maximum force in the
shortest period
Organic Vigor The ability to integrate the body
parts to produce smooth motion
Power The capacity to sustain the
application of force without yielding
or breaking; the ability of the
muscles to exert efforts against
resistance
Speed The quality of plasticity, which gives
the ability to do a wide range of
movement
Strength The ability to control organic
equipment neuro-muscularly; a state
of equilibrium

What is It
Physical Fitness as Defined
A person who is free from illnesses and can do physical or sports activities
and still has an extra energy to do more activities is considered to be physically fit.
Physical fitness is a combination of health fitness and body fitness. Health fitness
refers to your body’s ability to fight off diseases. Body fitness, on the other hand, is
refers to the ability to do strenuous physical or sports activities without getting tired
easily. It is not enough for someone to only look good and feel good in order to be
called physically fit. An individual should also take into consideration his kind of
lifestyle including the food he takes every day because it can lead him to better
health.

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Health Related Fitness
This is primarily associated with disease prevention and functional health.
Participating in regular health-related fitness helps you control your weight,
prevents diseases and illness, improves mood, boosts energy and promotes better
sleep.
Health Related Fitness Components
1. Body Composition – The combination of all the tissues that make up the body
such as bones, muscles, organs and body fat.
2. Cardiovascular Endurance – The ability of the heart, lungs, blood vessels, and
blood to work efficiently and to supply the body with oxygen.
3. Flexibility – The ability to use your joints fully through a wide range of motion. 4.
Muscular Endurance – The ability to use muscles for a long period of time without
tiring.
5. Muscular Strength – The ability of the muscles to lift a heavy weight or exert a lot
of force one time.
Skills Related Fitness Components
1. Agility – The ability to change body positions quickly and keep the body under
control when moving.
2. Balance – The ability to keep the body in a steady position while standing and
moving.
3. Coordination – The ability of the body parts to work together when you perform
an activity.
4. Power – The ability to combine strength with speed while moving. 5.
Reaction Time – The ability to move quickly once a signal to start moving is
received.
6. Speed – The ability to move all or a part of the body quickly.
Specific Components of Physical Fitness
1. Agility –The ability of the individual to change direction or position in space with
quickness and lightness of movement while maintaining dynamic balance. 2.
Balance – The ability to control organic equipment neuro-muscularly; a state of
equilibrium.
3. Coordination - The ability to integrate the body parts to produce smooth motion.
4. Endurance – The ability to sustain long continued contractions where a number
of muscle groups are used; the capacity to bear or last long in a certain task
without undue fatigue.
5. Flexibility – The quality of plasticity, which gives the ability to do a wide range of
movement.
6. Organic Vigor – It refers to the soundness of the heart and lungs which
contributes to the ability to resist disease.
7. Power – The ability of the muscles to release maximum force in the shortest
period of time.
8. Speed – The ability to make successive movements of the same kind in the
shortest period of time.
9. Strength – The capacity to sustain the application of force without yielding or
breaking; the ability of the muscles to exert efforts against resistance.

4
Physical Activity and Exercise
Activities done by the skeletal muscles that utilize energy is called Physical
Activity. Activities you are doing at home or in school are considered to be physical
activity. It is classified into 4 domains: occupational, domestic, transportation, and
leisure time.
1. Occupational – These are the activities you do at your work place. Lifting
computers and books, going your friend’s desk or preparing lunch at the pantry. 2.
Domestic – These are the activities you do at home. Washing clothes and dishes,
gardening, carpentry, baking or cleaning the house.
3. Transportation – These are the activities that involves travelling. Riding a
jeepney, tricycle, motorcycle, or bikes.
4. Leisure Time – These are the activities you do during recreational activities.
Playing, swimming, hiking or craft making.
Exercise according to a study by Buckworth and Dishman, is the “planned,
structured, repetitive bodily movements that someone engages in for the purpose of
improving or maintaining physical fitness or health.
Aerobic, Muscle-strengthening, and Bone-strengthening Activity
Aerobic
Aerobic activities, also called endurance activities, are physical activities in
which people move their large muscles in a rhythmic manner for a sustained period.
Muscle-Strengthening Activity
This kind of activity, which includes resistance training and lifting weights,
causes the body’s muscles to work or hold against an applied force or weight.
Bone-Strengthening Activity
This kind of activity (sometimes called weight-bearing or weight-loading
activity) produces a force on the bones that promotes bone growth and strength.
Barriers to Physical Activities
We understand the benefits of physical activities to our health specially our
body but there are circumstances when we become lazy in performing physical
activities. Below are some of the barriers that hinder us to do physical activities: 1.
Lack of time
2. Social Support
3. Lack of Energy
4. Lack of Motivation
5. Fear of Injury
6. Lack of Skill
7. High Costs and Lack of Facilities
8. Weather Conditions
Eating Habits
The term eating habits (or food habits) refers to why and how people eat,
which foods they eat, and with whom they eat, as well as the ways people obtain,
store, use, and discard food. Individual, social, cultural, religious, economic,
environmental, and political factors all influence people's eating habits.
 5
Improving Your Eating Habits
When it comes to eating, we have strong habits. Some are good (“I always eat
breakfast”), and some are not so good (“I always clean my plate”). Although many of
our eating habits were established during childhood, it doesn’t mean it’s too late to
change them.
Making sudden, radical changes to eating habits such as eating nothing but
cabbage soup, can lead to short term weight loss. However, such radical changes
are neither healthy nor a good idea, and won’t be successful in the long run.
Permanently improving your eating habits requires a thoughtful approach in which
you Reflect, Replace, and Reinforce.
∙ REFLECT on all of your specific eating habits, both bad and good; and, your
common triggers for unhealthy eating.
∙ REPLACE your unhealthy eating habits with healthier ones. ∙
REINFORCE your new, healthier eating habits.
What’s More
Learning Task 2: You are now done with the lecture portion. At this point, you will
experience the physical fitness test designed by the Department of Education.
Task 1: Health-Related Fitness Test
Body Composition – is the body’s relative amount of fat
to fat-free mass.
Body Mass Index (BMI)
Formula for Computing Body Mass Index
Weight (in kilogram)
Height (in meters)2
Example: 30 = 30 = 20.83 (Normal)
(1.20)2 1.44
Classification
Below 18.5 Underweight
18.5 – 24.9 Normal
25.0 – 29.9 Overweight
30.0 – Above Obese

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

Equipment
Weighing or bathroom scale calibrated properly.
Procedure:
For the Tester:
a. Wear light clothing before weighing
b. On bare feet, stand erect and still with weight
evenly distributed on the center of the scale.
For the Partner:
a. Before the start of weighing, adjust the scale to zero
b. Record the score in kilogram

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Scoring – record the body mass to the nearest 0.5 kilogram
2. Height is the distance between the feet on the floor to the top of the head
in standing position.
Equipment:
a. Tape measure laid flat to a concrete wall where zero point starts on the
floor
b. L-square; and
c. An even and firm floor and flat wall
Procedure
For the Tester:
a. Stand erect on bare feet with heels, buttocks and shoulders pressed
against the wall where tape measure is attached
For the Partner:
a. Place the L-square against the wall with the base at the top of the head
of the person being tested. Make sure that the L-square when placed on
the head of the student, is straight and parallel to the floor. b. Record the
score in meters.
Scoring – record the standing height to the nearest 0.1
centimeter ***1 meter = 100 centimeter
Flexibility – is the ability of the joints and muscles to move through its full range of
motion.
Zipper Test
Purpose to test the flexibility of the shoulder girdle
Equipment
a. Ruler
Procedure
For the Tester
a. Stand erect
b. Raise your right arm, bend your elbow, and reach your back as far as
possible, to test the right shoulder; extend your left arm down and behind
your back, bend your elbow up across your back, and try to reach/across
your fingers over those of your right hand as if to pull a zipper or scratch
between the shoulder blades.
c. To test the left shoulder, repeat the procedures a and b with left hand over
the shoulder.
For the Partner
a. Observe whether the finger touched or overlapped each other, if not,
measure the gap between the middle fingers of both hands.
b. Record distance in centimeter.
Scoring record zipper test to the nearest 0.1 centimeter
Score Standard Interpretation
5 Fingers overlapped by 6 cm. and above Excellent
4 Fingers overlapped by 4 – 5.9 cm Very good
3 Finger overlapped by 2- 3.9 Good
2 Fingers overlapped by 0.1 – 1.9 cm Fair
 1 Just touched the fingers Needs
Improvement
0 Gap of 0.1 or wider Poor

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Cardiovascular Endurance is the ability of the heart, lungs and blood vessels to
deliver oxygen to working muscles and tissues, as well as the ability of those
muscles and tissues to utilize the oxygen. Endurance may also refer to the ability of
the muscles to do repeated work without fatigue.
3-Minute Step Test
Purpose to measure cardiovascular endurance
Equipment
a. Step
Height of step: 12 inches
b. Stopwatch
c. Drum, clapper, clicker, metronome with speaker or any similar device.
Procedure
For the Tester
a. Stand at least one foot away from the step
or bench with trunk erect and eyes looking
straight ahead.
b. The first step of the sequence should be alternate. At the signal “GO”,
step up and down the step/bench for 3 minutes at a rate of 96 beats
per minute. One step consists or 4 beats – up with the left foot (ct.1),
up with the right foot (ct. 2), down with the left foot (ct. 3), down with
the right foot (ct. 4) for the first sequence. Then up with the right foot
(ct. 1), up with the left foot (ct. 2), then down with the right foot (ct. 3),
down with the left foot (ct. 4) for the second sequence. Observe proper
breathing (inhale through the nose, exhale through the mouth).
c. Immediately after the exercise, stand and locate your pulse and in five
(5) seconds, or at a signal, start to get the heart rate.
d. Don’t talk while taking the pulse rate.
e. Count the pulse beat for 10 seconds and multiply it by 6.
For the Partner
a. As the student assumes the position in front of the step, signal,
“Ready” and “Go”, start the stopwatch for the 3-minute step test.
b. After the test, allow performer to locate his/her pulse in 5 seconds.
c. Give the signal to count the pulse beat
d. Let the performer count his/her pulse beat for 10 seconds and multiple
it by 6.
Scoring – record the 60-second heart rate after the activity.
Strength is the ability of the muscles to generate force against physical
objects. Push Ups
Purpose to measure strength of the upper extremities
Equipment
a. Exercise mats or any clean mat
Procedure
For the Tester
a. Lie down on the mat; face down in standard
push-up position: palms on the mat about shoulder
width, fingers pointing forward, and legs straight,
 parallel, and slightly apart, with the toes supporting the feet.

8
b. FOR BOYS: Straighten the arms, keeping the back and knees straight,
then lower the arms until there is a 90-degree at the elbows (upper
arms are parallel to the floor).
FOR GIRLS: With knees in contact with the floor, straightens the
arms, keeping the back straight, then lowers the arms until there is a
90- degree angle at the elbows (upper arms are parallel to the floor).
c. Perform as many repetitions as possible, maintaining a cadence of 20
push-ups per minute. (2 seconds going down and 1 sec going up). d. A
maximum of 5o push-ups for boys and 25 push-ups for girls. For the
Partner
a. As the tester assumes the position of push-ups, start counting as the
tester lower his/her body until he/she reaches 90-degree at the elbow.
The partner should stand in front of the tester and his/her eyes
should be close to elbow level to accurately judge the 90 degrees bend.
b. Make sure that the performer executes the push-ups in the correct
form.
c. The test is terminated when the performer can no longer execute the
push-ups in the correct form, is in pain, voluntarily stops, or cadence
is broken.
Scoring – record the number of push-ups made.
Score Standard Interpretation
5 33 and above Excellent
4 25-32 Very Good
3 17-24 Good
2 9-16 Fair
1 1-8 Needs Improvement
0 Cannot Execute Poor

Task 2: Skills-Related Fitness

Speed – is the ability to perform a movement in one direction in the shortest period
of time.
40-Meter Sprint
Purpose – to measure running speed
Equipment
1. Stopwatch
2. Running area with known measurement (40 meters)
Procedure
For the Tester
a. At the signal “Ready”, stand behind the take-off line,
the tips of the shoes should not go beyond the line and assumes a
crouch position.
b. At the signal “Get Set”, assume an un-crouch position (buttocks up)
with both hands on the starting line.
 c. At the signal “GO”, run to the finish line as fast as you can.
For the Partner
1. Set the stopwatch to zero (0) point.
2. At the signal “GO”, start the watch and stop it as the performer crossed
the finish line.
3. Record time in the nearest 0:00:01 seconds

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

Standard Norms in Seconds

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

Power – is the ability of the muscle to transfer energy and release maximum force at
a fast rate
Standing Long Jump
Purpose – to measure the explosive strength and power of the leg
muscles. Equipment
a. Tape measure/meter stick / any measuring device
Procedure
For the Tester
a. Stand behind the take-off line with feet parallel to
each other, the tips of the shoes should not go
beyond the line
 b. Bend knees and swing arms backward once,
then swing arms forward as you jump landing on
both feet. Try to jump as far as you can.
c. Do not control the momentum of the jump (continuously move
forward) d. Must land on both feet.
e. Perform the test twice in succession
For the Partner
1. Place zero (0) point of the tape measure and the take-off line. 2. After
the jump, spot the mark where the back of the heel or either feet of the
tester has landed nearest to the take line.
3. Record the distance of the two trials.
Scor Standard Interpretation
e
5 201 cm and above Excellent
4 151 cm – 200 cm Very Good
3 126 cm-150 cm Good
2 101 cm – 125 cm Fair
1 55 cm – 100 cm Needs Improvement

10
Agility is the ability to move in different directions quickly using a combination of
balance, coordination, speed, strength and endurance.
Hexagon Agility Test
Purpose – to measure the ability of the body to move in different directions
quickly.
Equipment
a. Tape measure
b. Stopwatch
c. Chalk or masking tape
Hexagon Size
a. Length of each side is 18 inches
b. Each angle is 120 degrees
Procedure
For the Tester
a. Stand both feet together inside the hexagon facing the marked side. b.
At the signal “GO”, using the ball of the feet with arms bent in front,
jump clockwise over the line, then back over the same line inside the
hexagon. Continue the pattern with all the sides of the hexagon. c. Rest
for one (1) minute
d. Repeat the test counterclockwise
For the Partner
a. Start the time at the signal go and stop once the performer reached the
side before the side where he/she started.
b. Record the time of each revolution
c. Restart the test if the performer jumps on the wrong side or steps on
the line.
Scoring – Add the time of the two revolutions and divide by 2 to get the
average. Record the time in the nearest minutes and seconds.
Score Standard Interpretation
 5 5 seconds and Excellent
below
4 6-10 seconds Very Good
3 11-15 seconds Good
2 16-20 seconds Fair
1 21-25 seconds Needs
Improvement
0 Over 25 seconds Poor

Reaction Time – The amount of time it takes to respond to a

stimulus. Stick Drop Test
Purpose – to measure the time to respond to a
stimulus
Equipment
a. 12-inch ruler
b. Arm chair or table and chair
Procedure
For the Tester
a. Sit on the arm chair or chair next to the table so that the elbow and the
lower rests on the desk/table comfortably.

11
b. Place the heel of the hand on the desk/table so that the fingers and
thumb extend beyond. Fingers and thumb should at least be one (1)
inch apart.
c. Catch the ruler/stick with the thumb and index finger without lifting
the elbow from the desk/table as the partner drops the stick. Hold the
stick while the partner reads the measurement.
d. Do this thrice.
For the Partner
a. Hold the ruler or stick at the top, allowing it to dangle between the
thumb and fingers of the performer.
b. Hold the ruler/stick so that the 12-inch mark is even between the
thumb and the index finger. No part of the hand of the performer
should touch the ruler/stick.
c. Drop the ruler/stick without warning and let the tester catch it with
his/her thumb and index finger.
d. Record the score on the upper part of the thumb.
Scoring – Record the middles of the three scores (for example: if the scores
are 21, 18 and 19, the middle score is 19). In case that the two (2)
scores are the same (for example 18, 18, 25), the repeated score shall
be recorded.
Score Standard Interpretation
5 0 – 2.4 cm Excellent
4 5.08 cm – 10.16 cm Very Good
 3 12.70 cm – 17.78 cm Good
2 20.32 cm – 25.40 cm Fair
1 27.94 cm – 30.48 cm Needs Improvement
0 Did not catch Poor

Coordination – The ability to use the senses with the body parts to perform motor
tasks smoothly and accurately.
Juggling
Purpose – To measure the coordination of the eye and hand.
Equipment
a. Sipa (washer weighing 4gms. with 5-inch straw) or 20 pcs bundled
rubber bands/ any similar local materials weighing 4 gm.
Procedure
For the Tester
a. Hit the sipa/rubber bands/similar local material alternately with the
right and left palm upward. The height of the material being tossed
should be at least above the head.
For the Partner
a. Count how many times the performer has hit the material with the
right and left hand.
b. Stop the test if the material drops or after two (2) minutes.
c. There shall be three (3) trials.

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Scoring – Record the highest number of hits the performer has done.
Score Standard Interpretation
5 41 and above Excellent
4 31-40 Very Good
3 21-30 Good
2 11-20 Fair
1 1-10 Needs
Improvement

Balance – is the maintenance of equilibrium while stationary or while

moving. Stork Balance Stand Test
Purpose – to asses one’s ability to maintain equilibrium.
Equipment
a. Flat, non-slip surface
 b. Stopwatch
Procedure
For the Tester
a. Remove the shoes and place hand on the hips
b. Position the right foot on the side of the knee
of the left foot.
c. Raise the hell to balance on the ball of the foot.
d. Do the same procedure with the opposite foot.
For the Partner
a. Start the time as the hell of the performer is raised off the floor.
b. Stop the time if any of the following occurs:
⮚ The hand/s come off the hips
⮚ The supporting foot swivels or moves (hops) in any direction
⮚ The non-supporting foot loses contact with the knee
⮚ The heel of the supporting foot touches the floor
c. There shall be three (3) trials.
Scoring – Record the time taken on both feet in nearest seconds and divide
the score to two (2) to get the average percentage score.
Scor 9-12 13-14 15-16 17 and above Interpretation
e/
Age
5 41-60 81-100 121-150 161-180 Excellent
sec sec sec sec
4 31-40 61-80 sec 91-120 sec 121-160 Very Good
sec sec
3 21-30 41-60 sec 61-90 sec 81-120 sec Good
sec
2 11-20 21-40 sec 31-60 sec 41-80 sec Fair
sec
1 1-10 sec 1 – 20 sec 1-20 sec 1-40 sec Needs
Improvement

13
PHYSICAL FITNESS TEST SCORE CARD
Name: _______________________________________ Sex: _______ Age:
_______ Task 1: Health-Related Fitness Test
A. Body Composition: Body Mass Index (BMI)
1. Body Mass Index (BMI)
Height (meters) Weight (Kilograms) BMI Classification

B. Cardiovascular Endurance: 3-Minute Step

Heart Rate per Minute
Before the Activity After the Activity
C. Strength
1. Push up 2. Basic Plank
Number of Push ups Time

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

Task 2: Skill-Related Fitness Test

A. Coordination: Juggling Score: _____________
B. Agility: Hexagon Agility Test
Clockwise: Time (00:00) Counterclockwise: Time (00:00) Average

C. Speed: 40 Meter Sprint Time: _____________

D. Power: Standing E. Balance: Stork Balance Stand Test
Long Jump
Distance (centimeters) Right Foot: Time (00:00) Left Foot: Time (00:00)
First Trial Second Trial

F. Reaction Time: Stick Drop Test

1st Trial 2nd Trial 3rd Trial Middle Score

14
What I Have Learned
Learning Task 3: My Week Ago
Evaluate your weekly physical activities by filling in the table below.
 Identify the physical activity, its type and domain. On the fourth column, give
your reason/s why you did the activity. Lastly, write how long were you able
to do the activities on the last column. Write three activities per day.
Week 1
Day Physical Type of Domain Reason/s of Duration
1 - Activity Physical doing the
7 Activity Activity

What I Can Do
Learning Task 4: My Week Ahead
Create a Physical Activity Plan for one week. Include the components
of Health Related Fitness and Skills Related Fitness and the food you
prefer to eat in your plan. The table below will serve as your matrix.
Week 1
Day Physic Type Domain Health Skills Duration Meal Remarks
1-7 al of Related Related
Activit Physic Fitness Fitness
y al Components Components
Activit
y
AM
PM

15