MODULE 4

What I Know
1.C

2.B

3.D

4.A

5.A

6.D

7.B

8.B

9.C

10.C

11.D

12.C

13.B

14.A

15.D

What’s In
1.D

2.A

3.C

4.C

5.B

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 What’s New
1.B

2.C

3.E

4.F

5.C

6.C

7.A

8.F

9.D

10.E

What’s More

Activity Time Component Heart Heart Breathing Time to

(seconds) of Skill- Rate Rate Notes Get Heart
Related Before After Rate Below
Fitness 120 BPM
Obstacle Drill (Run 30 Agility 98 136 Panting 29
through tires plastic
bottles or chairs)
1.Weave Through 30 Agility 92 145 Breathless 24
Chairs Run as fast as
you can weave
through chairs.
2. Balance at Three 30 Balance 92 125 Panting 29
Levels Use blocks or
stairs. Balance with
one leg Move to a low
level and balance (10
seconds). Move to a
medium level and
balance (10 seconds).
Move to a high level
and balance (10
seconds).
3. Pick Me Up Place 30 Balance 92 98 Panting 25
an object in front with

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12
inches apart from
your feel then stand in
one leg and pick up
the object.
4. Catch the 30 Reaction 91 130 Panting 27
Ball Throw a ball Time
against the wall and
move to catch the
ball. If possible, use
specially made ball
that causes irregular
bounce.
5. Tap Me Please 30 Coordination 89 129 Breathless 29
Place any kind of ball
on the ground in front
of you. Tap right toe,
then left toe on top of
the ball. Do alternate
taps and go as fast as
you can.
6. Sprints like Bolt 30 Speed 91 152 Breathless 22
Perform short sprints
(about 10 meters). As
soon as you finish one
sprint, sprint back to
the starting line.
Repeat for the time
period.
7. Running to 30 Agility 95 135 Breathless 27
the Side Perform
shuttle run between
two lines with the
distance of 6 meters.
8. Skip with High Knee 30 Power 91 142 Breathless 24
Perform skipping
motion with high knee
lifts.
9. Jump Up to the Top 30 Power 94 133 Breathless 28
Perform jumps to an
elevated surface or
stair (Approximately
1–2 feet). Step down
and jump again.
Repeat for time
period.
Catch Me I’m Falling 30 Reaction 91 122 Panting 29

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Hold a ball in one Time
hand and drop.
Attempt to catch the
ball with the same
hand just before it hits
the ground.
Grab Me First Work 30 Reaction 93 128 Breathless 28
with a partner. Both in Time
push-up position
facing each other with
a cap placed between
the two of you. See
who can grab the cap
the fastest.

What I Have Learned

1. In what activity or activities did your heart rate reach above 180? Why do you think it occurred?

- I don’t have an activity reach 180 above

2. In what activity or activities did your heart rate reach from 150 to 180? Why do you think that
occurred?

- Sprints like bolt because if you are tired you will feel your heart beating faster

3. In which activity or activities did you feel winded or out of breath? Why do you think it happened?

- Sprints like bolt because of shortness of breath

4. In what activity or activities did your heart rate remain below 125? Why do you think it occurred?

- Catch me im falling because limited of movements

What I Can Do
1.Why do athletes or athletic individuals need skill-related fitness?

- Skill related fitness includes training to improve speed, agility, balance, coordination, power, and
reaction time. These are usually used to help athletes improve performance for their particular sport or
activity.Either of these exercises would help improve the muscles to give you that explosive speed .

2.Can others, besides athletes, benefit from skill-related fitness? Why?

- Everyone could benefit from skill related fitness—you may want to enjoy recreational activities. You
may want to be fitter and the activities also help your fitness

3. Do you think that skill-related fitness could also be a health-related fitness component? Explain

- yes because it helps your body strong and it gives you more strength to make your activity done

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 4. How will you benefit from having a strong or healthy skill-related fitness? Explain

- Skill-related fitness component develop one's performance in athletic sports and events. You will have
benifits in having these skills such as agility, balance, coordination, power, speed and reaction time.

5. How might developing a strong or healthy skill-related fitness, affect the way you perform household
chores and other physical activities? Explain

- it eliminate stress and boost body and mind

Assessment
1.D

2.A

3.B

4.A

5.B

6.C

7.D

8.B

9.B

10.D

11.A

12.A

13.C

14.C

15.D

Additional Activities
Days Physical Activity or Exercise Skill Related Fitness developed
Monday 1.jogging Speed
2. Climbing Stairs Balance
3. Gardening Reaction time
4. Squatting Leg power
Tuesday 1. Running Speed
2. Cutting Grass Reaction time

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 3.Push up Arm Power
4. Sweeping the floor Agility
Wednesday 1. Walking Balance
2. Gardening Reaction time
3.Jumping jack Speed
4.Plunking Power
Thursday 1.Jogging Speed
2. Gardening Reaction time
3.Crossing Street Reaction Time
4.push up Arm power
Friday 1.Running Speed
2. Gardening Reaction time
3.Squatting Leg power
4.Plunking Power
Saturday 1.Walking Balance
2. Gardening Reaction time
3.Jumping Jacks Speed
4.Drop and catch Reaction time
Sunday 1.Walking Balance
2. Gardening Reaction time
3.Climbing stairs Balance
4.Crossing Street Reaction time

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