HEALTH & P.E.

Quarter 4 – Week 1-2:

Self-Assesses Health-Related
Fitness (HRF) & Sets Frequency
Intensity Time Type (FITT)
Name of Learner : ________________________________________________________
Grade and Section : ________________________________________________________
Date : ________________________________________________________

LEARNING ACTIVITY SHEET IN PE & HEALTH 12

FOURTH QUARTER Week 1-2

I. Background Information

In a simpler definition, Physical Fitness simply means the ability of an individual to function
effectively and efficiently to do work, to enjoy leisure, to be healthy, to resist hypokinetic
(lifestyle) diseases, and to cope-up with emergencies. There are eleven components of
physical fitness. On the off-chance that you are not joining all these components of physical
fitness into your day-by-day exercise program, at that point, you are not doing what's needed
to improve your fitness level and general well-being. Furthermore, these eleven components
are then divided into two classifications.

Components of Physical Fitness

HEALTH RELATED COMPONENTS - these SKILL RELATED COMPONENTS - these

includes exercise activities that a person involves activities that are important to
usually does to improve fitness and wellness succeed in skilful activities including sporting
and to stay healthy. events.

1. Cardiovascular Endurance - the capacity 1. Speed - the ability to move quickly in a

of your heart, lungs including vessels to given distance over a period of time.
provide oxygen to the body tissues.

2. Muscular Endurance - the ability of a 2. Agility - the ability of our body to move
muscle group to resist force in a single effectively and efficiently
contraction over a period of time.

3. Muscular Strength - the capacity of a 3. Power - the ability to exert maximum force
group of muscle to resist force in a repeated in a shortest time as possible.
motion in an extended time.

4. Flexibility - the ability of our muscle, 4. Reaction Time - the ability of our body to
bones and joints to extend beyond the respond to a particular stimulus in the
normal range of motion. quickies possible time

5. Body Composition - it is the relative 5. Balance - the ability of your body to

percentage of body muscle, bones, fats and maintain equilibrium in a static or dynamic
other impeding tissues. condition.

6. Coordination - the ability of the body to

use two or more components of physical
fitness.

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In designing a Physical Activity Program
Are you ready to take your physical activities to the next level? Or do you simply want to
begin incorporating exercise into your daily routine? Then you should consider using the
FITT principle.
FITT stands for frequency, intensity, time, and type. These are the factors that may
determine what kind of impact physical activities will have on your body.
• • Frequency - the number of times you exercise per week. Frequency should always
be determined by the type of activity you’re engaging in.
• • Intensity - degree of intensity is based on the amount of work you have to put in.
• • Time - length of time you spend exercising. This has directly impacted by the other
three components of the FITT model.
• • Type - type of physical activity you choose lies at the heart of the FITT principle.

II. Learning Competency with Code:

➢ Self-assesses health-related fitness (HRF) status, barriers to physical activity
assessment participation and one’s diet
➢ Sets Frequency Intensity Time Type (FITT) goals based on training principles to
achieve and/or maintain health-related fitness (HRF).

III. ACTIVITY NO. 1

IDENTIFICATION : Directions: Identify the following components either health-related or
skill-related physical fitness. Write HR if it is health-related and SR if it is skill-related.
1. Agility 6. Muscular Endurance
2. Balance 7. Power
3. Cardiovascular Endurance 8. Reaction Time
4. Flexibility 9. Speed
5. Coordination 10. Strength

IV. ACTIVITY 2
On your level grades, you have already performed the Physical Fitness Test. And so, we
assume that you already know how to demonstrate the various tests. Below is a template
provided for you to accomplish by filling out the form. There are three columns on the said
form. In the first column, you just have to identify the name of the missing component of
physical fitness and then the respective scores generated through performing the suggested
tests in the second column. Lastly, the third column is intended for the remarks which will be
given by the teacher.
Personal Physical Fitness Test (Pre-Test)
Name:
Age: Sex:
THR: ( Moderate Activity) THR: (Vigorous Activity)
Weight: Height:
BMI: Classification:

Physical fitness Components and Score Interpretation

Test
1. __________ ____cm
• Zipper Test
• Sit and Reach _____cm
2. __________ _____bpm
• 3 minute steps
3. ________________
• Push-up _____rep.

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 • Basic Plank _____sec.
4. ______________ _____sec.
• 40meter Sprint
5. __________________ ______cm
• Standing Long Jump
(Refer to appendix A for the interpretation of your scores)
Suggested sequence of administering the test
DAY 1 DAY 2 DAY 3
BMI Basic plank Standing Long Jump
3-Minute Test 40 meter sprint Zipper Test
Push-up

V. ACTIVITY 3
“Our Physical Activity Program” (Collaboration)
Directions: In designing your Physical activities program/plan it must be simple, enjoyable,
and suited to the needs your family to attain maximum level of physical wellness. Use the
chart found below to plan your activities. Make sure to include activities for the whole family.
Your log should show complete thought and effort and be as detailed as possible.
FITT TABLE
FITNESS COMPONENTS FREQUENCY INTENSITY TYPE TIME

EXAMPLE: 3-6 times a Moderate to Running, 30-60

CARDIOVASCULAR week Vigorous walking, minutes
ENDURANCE dancing,
POWER
FLEXIBILITY
MUSCULAR STRENGTH
MUSCULAR
ENDURANCE

VI. ASSESSMENT
MATCHING TYPE
Directions: Match the physical fitness tests in column A with the physical fitness
components in column B. Write the letter only.
A B
1. 3-Minute Step Test A. Agility
2. 40-Meter Sprint B. Balance
3. Curl-up C. Body Composition
4. Hexagonal Agility Test D. Cardiovascular Endurance
5. Paper Juggling E. Coordination
6. Push-up F. Flexibility
7. Standing Long Jump G. Muscular Endurance
8. Stick Drop Test H. Power
9. Stork Balance Stand Test I. Reaction time
10. Zipper Test J. Speed
K. Strength
II. MULTIPLE CHOICES
Directions: Read the questions below and write the letter of your answer.
11. Below are the health- related physical fitness assessments except _________.
A. Curl-up C. Push-up
B. Hexagonal Agility Test D. Sit and Reach
12. What skill-related physical fitness assessment measures your acceleration and
speed?
A. 40-Meter Sprint C. Stick Drop Test

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 B. Paper Juggling D. Stork Stand test
13. Which is NOT a health-related physical fitness component?
A. Endurance C. Strength
B. Flexibility D. Reaction time
14. Which of the following is NOT a skill-related physical fitness component?
A. Agility C. Body Composition
B. Balance D. Coordination
15. Below are the skill-related physical fitness assessments except ________.
A. Standing Long Jump C. Stork Balance Stand Test
B. Stick Drop Test D. Zipper Test

VII. GUIDE QUESTIONS

Directions: Make a poster-slogan showing the importance of physical fitness. Your
poster-slogan should be based on the given criteria below.

VIII. RUBRICS (If necessary)

Criteria: Poster-Slogan
Content - 40
Creativity - 40
Visual Appeal - 20
Total -100

IX. REFLECTION
Directions. Answer the following questions that start with “What if?

1. What if I did not do warm-up exercises before doing any physical activities?
________________________________________
________________________________________
________________________________________
2. What if I cheat on my test results just to get good interpretations?
_______________________________________
________________________________________
________________________________________
3. What if my and I family did not get enough physical activities during this pandemic
because of Covid-19?
________________________________________
________________________________________
________________________________________

X. REFERENCES

Darilag, Agripino G., et al, Enjoy Life with P.E. and Health, Metro Manila: SD
Publications, Inc., 2009
Lagyap, Cloyd M., et al, Physical Education and Health- Grade 7 Learner’s Material,
First Edition, 2017
Internet/ electronic resources:
Slideshare.net/sihamgritly/15-fitness-assessment; Dr. Siham M.O. Gritly
https://www.study.com/academy/lesson/purpose-goals-of-fitnessassessment/
html; Chapter 28/Lesson4; Artem Cheprasov
https://self.com/story/how-to-set-realistic-fitness-goals-amp; January 3, 2019;
Jenny McCoy
https://recreation.richmond.edu/fitness/assessments.html
https://www.pinterest.ph/pin/11751649012843441
Barbieri, M. (2014). Physical education. Toronto: Worldwide.

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Dolan, M. (2020, May 20). How to Create a Personal Fitness Plan. Retrieved May 23, 2020,
from https://www.wikihow.com/Create-a-Personal-Fitness-Plan
Doria, J.P. Jr. et al., 2013. Physical Education and Health Learners Module for Grade 8.
DepEd Central Office

XI. ANSWER KEY

Activity 1:

1. SR 6. HR
2. SR 7. SR
3. HR 8. SR
4. HR 9. SR
5. SR 10. HR
Activity 2: Individual answers vary.
Activity 3: Individual answers vary.
Activity 4: Assessment
1. D 6. K 11. B
2. J 7. H 12. A
3. G 8. I 13. D
4. A 9. B 14. C
5. E 10. F 15. D
Guide Questions: Output/ Individual answers vary
Reflection
Individual answers vary.

Prepared by:

GEMMA R. BERCERO
Name of Writer