MAPEH - 7

Physical Education
Quarter 1 – Module 1 & Module 2– Week 4

Physical Fitness Test and Basic Exercise Program

The module is about:

Lesson 1: Physical Fitness Test

After going through this module, you are expected to:

1. Set goals based on assessment results (PE7PF-Ia-24)
2. Undertakes physical activity and physical assessments (PE7PF-Ia-h-23)

Physical Fitness is the ability of the muscles to function effectively and efficiently
without undue fatigue in work and daily activities.

According to Dr. Aparicio H. Mequi, consultant for physical fitness, Physical Fitness Testing
is not an end in itself. It is a part of the process to create educated Filipino citizenry that
is acutely aware of the importance of holistic wellness-fitness of body, mind and spirit.
The skills we learned from physical fitness will enable us to be more aware of living a
healthy lifestyle to become physically fit.

The Physical Fitness Test (PFT) is a set of measure designed to determine a student’s level of
physical fitness. It is intended to two categories of physical fitness commonly referred to
“health-related and “skill-related components as refer to those physical attributes which
enable a person to cope with the requirement daily living such as cardiovascular endurance or
stamina, muscular strength and endurance, flexibility and the appropriate body mass index
(BMI). Skill- related components are physical abilities that show potential for good
performance in certain skills like running speed, agility, reaction time or quickness, balance
and coordination.

The administration and implementation of the testing program shall be treated as essential
component of the Physical Education and Sports Programs for elementary (grades 4, 5, and 6)
and secondary levels.

Factors to be considered for you to be physically fit:

1. Ability to perform daily activity without getting tired or fatigue.

These daily activities are:
 Walking  Shopping
 Going to market
 Doing house hold chores
 Going to school
 Participating in school/classroom activities
 2. Recreational Activity- having a personal time to do activities that an individual love
to do in spare time after doing their normal daily routine. This activity is what we
called Leisure that may include the following:
 Disco dancing
 Reading books/ listening to music
 Playing with your favorite sports
 Chatting and updating with your friends and relatives

3. Meeting Emergencies- Emergency are the unexpected event that need to use our
strength and energy unexpectedly, these include:  Community involvement during
calamities  Grieving  Facing / solving issues within the family and the community

Activity 1:
Assessing your fitness Health-Related Fitness test helps you to define and improved
physical wellbeing and your health as well. Follow the Physical Fitness Protocol
before conducting the test.

Physical Fitness Protocol: 1. Prepare the following testing paraphernalia:

a. First Aid Kit b. Drinking water c. Score Card d. During testing:
 Body Composition-tape measure, bathroom scale, Lsquare
 Flexibility- tape measure
 Cardio-vascular Endurance-stop watch, step box/stairs
 Muscular Strength- mat
 Speed- stop watch
 Power- meter stick/tape measure
 Agility- tape measure/masking type/chalk
 Reaction Time- plastic ruler (24 inches)
 Coordination-Sipa (washer with straw)/20 pcs. Bundled rubber bands/any
similar local materials  Balance – stop watch

2. Observe the following prior to actual day of testing:

a. See to it the testing stations are free from obstructions.
b. The test requiring cardio-vascular endurance and those other tests which involve
the same muscle should not be done on the succession.
c. Record your results in the score card
d. Wear appropriate attire: T-shirt, jogging pants, rubber shoes or any suitable sports
attire. However, when taking the BMI wear shorts.
e. Conduct warm –up exercise before taking the test except the 3minute step test

Part I: HEALTH RELATED FITNESS

Physical Fitness Score Card Note: (Put your answers on your P.E notebook)
Name: _________________________ Sex: _____________ Age: __________
Part 1: Health-Related Fitness
A. BODY COMPOSITION Body mass Index (BMI)
Height (Meters)
Weight (Kg) BMI Classification
B. CARDIOVASCULAR ENDURANCE-
3 MINUTE STEP TEST
Heart Rate per Minute After the Activity Before the Activity

C. STRENGTH
1. Push Up 2. Basic Plank
Number of Push Up Time (second)
D. FLEXIBILITY
1. Zipper Test Overlap/Gap (score in centimeter) Right Arm Left Arm

2. Sit and Reach Score in Centimeters 1st 2nd 3rd

Part II: SKILL RELATED FITNESS

A. COORDINATION:
JUGGLING SCORE _____________
B. AGILITY: Hexagonal Agility Test
Clockwise Time (00:00) ____________
Counter clockwise (00:00) ___________
Average: ____________
C. SPEED: 40 Meter Sprint Score: ___________
D. POWER: Standing Long Jump
Distance (Centimeters) First trial second Trial
E. BALANCE: Stork Balance Stand Test
Right Foot Time (00:00) _________ Left Foot (00:00) __________
F. REACTION TIME: Stick Drop Test
1st Trial 2nd Trial 3rd Trial 4th Trial
Life is full of challenges. Setting your goal will help you accomplish what you wanted
to be in the future.
A short –term goal is a plan that requires a limited amount of time.
Example: walking for 10 minutes when needed
Long-term goal things you wanted to become in the future and require ample
time for planning:
Example: Walking and jogging every day for 6 months to have a
healthy lifestyle.
 Things to be considered in setting goals:

S–M–A–R–T
S (Specific) what exactly you want to achieve or
accomplish
M (Measurable) write down amount, time, days and other measurable factors to
reached your goal. How are you going to measure and track it?
A (Achievable) Does your goal is attainable and reachable and ask yourself how you
are going to make it happened.
R (Relevant) is the goal worthwhile? How importance
your goal in your life?
T (Trackable) set a deadline to meet your goal.
Recording your progress helps you see what you have achieved
Cooling down exercises:
1. March in place and gently swing your arms for 16 counts.
2. Bring both arms across your body and looking up and down, left and right for 16
counts and
3. Breathe in breath out for 16 counts.
Activity 2: Assessment
Let’s find out what you have learned by answering the following questions below.
Directions: Identify the components of Physical Fitness Test by choosing the correct
answer in the box below.
A. Flexibility F. Power K. Short Term
B. Body Composition G. Balance L. Juggling
C. Speed H. Muscular Strength M. Leisure
D. Reaction Time I. Agility N. Muscular Endurance
E. Physical Fitness Test J. Push-Up O. Cardiovascular
P. Physical Fitness
__________1. Ability of the muscles to function effectively and efficiently
without undue fatigue
__________ 2. It is a set of measure designed to determine the level of
physical fitness.
__________ 3. Ability of the joints and muscle to move through in full range
of motion
__________ 4. It refers to proportion of lean body mass to fat free body mass.
__________ 5. Ability of an individual to quickly shift or change direction of
the body from one point to the other.
__________ 6. Ability to perform a movement in one direction in the shortest
period of time.
__________ 7. It is the amount of time it takes to respond to a stimulus
__________ 8. It refers to the maintenance of equilibrium while stationary or
while moving.
__________ 9. Ability to perform one maximum effort in the shortest possible
time. It is a product of both strength and speed.
_________ 10. It refers to the amount of free time left after doing the entire daily
activities were accomplished
__________ 11. It is a term goal plan that requires a limited amount of time.
__________ 12. Its purpose is to measure strength of upper extremities
__________ 13. It refers to measure the coordination of eye and hand.
__________ 14. The ability of the muscle to exert maximal effort in a brief duration.
__________ 15. It is defined as the maximum pull or push that can be exerted one
time by muscle group.
LESSON 2:
Physical Education Quarter 1 – Module 2 – Week 4:
Basic Exercise Program
After going through this module, you are expected to have learned the following
competencies:
 Prepares an exercise program. (PE7PF-Ic-27)
 Undertakes physical activity and physical fitness assessments. (PE7PF-Ia-h-23)
 Monitors periodically one’s progress towards the fitness goals. (PE7PF-Id-h-28)
Read to Understand
What is an exercise program? It is a plan or a program detailing a range of
physical exercises and the amount of time each exercise should be performed, used
especially in gymnasiums, where they are typically tailored to individuals' needs.
A good exercise program is a key to promote and maintain your good health. It is a
way to make sure that you get the most out of your workouts and that you are
targeting all your muscle groups. Many people exercise but they do not get the full
benefits of their exercises. By planning out an exercise program, you can make sure
that you are not wasting your time. An exercise program that is tailored specifically
to your needs is a great way to stay physically and mentally fit. It also provides
additional benefits such as: improved condition of the heart and lungs, increased
muscular strength, endurance and motor fitness, increased aerobic fitness, improved
muscle tone and strength, weight management, better coordination, agility and
flexibility, improved balance and spatial awareness, increased energy levels,
improved immunity, increased physical confidence, reduced risk of chronic disease
(such as type 2 diabetes and heart disease), improved sleep, improved brain function
and health, improved general and psychological well-being, greater self-confidence
and self-esteem, and improved social life. In engaging or participating in any physical
activity or sports, it is important to start with a warm-up exercise to prepare your body
for the activity and end with a cool-down exercise to relax your muscle and return
your body to its normal temperature.
There are three things every exercise program should have:
1. Warm-Up Exercise
2. Major Exercise Focus
a. Flexibility exercise
b. Strength exercise
c. Endurance exercise
3. Cool down Exercise
Warm-Up Phase It is important to increase the body’s temperature to prepare the
muscles to any succeeding strenuous activity. By warming up, the muscles are
provided with sufficient amount of blood and oxygen supply so that they will contract
more efficiently. Without warming up, you may have greater risk of physical injuries
as you proceed immediately with vigorous activities.
Flexibility Exercises This phase of exercise follows immediately after warm-up. It
is done by doing gradual stretching activities from upper to lower extremities.
There are different types of stretching to improve flexibility:
static, and dynamic stretching.
Static stretching is more appropriate in the cool down as they help muscles to relax,
realign muscles fibers and re-establish their normal range of movement.
Dynamic stretching exercises specifically prepare the muscles for active contraction.
However, they do not cause long-term improvement in flexibility because of the short
stretching time.
Some examples of DYNAMIC STRETCHING

Plunk Walk-outs
 Hug into Chest expansion March and Reach
Front or Side cross swings
Front leg raise toe tap

Some examples of STATIC STRETCHING

Front Thigh

Back of Upper Arm

Knee ang Thigh
Activity 1:
Zumba Moves
Directions:
1. Prepare a 3-minute Zumba dance presentation.
2. Incorporate the components of a basic exercise program: warm-up, exercise proper, and
cool-down.
3. Choose the exercises carefully to avoid injury.
Below is an assessment tool to assess your performance for the activity. Your work will be
scored according to the criteria in the rubrics below
Performance Indicator 10 8 6 4
Performs the stretching correctly
Displays accurate movements
Shows positive attitude towards participating in the activity
ACTIVITY 2:
Directions: Using the template below, design a 4 – week exercise program that consists of
warm-up (dynamic stretching), exercise proper, and cool down (static stretching). Specify the
exercises that you are going to perform in each phase, their corresponding frequency, time,
and intensity. The first one is done for you as your guide. Remember to do only the exercises
that you can, and increase the frequency, time, and intensity of the exercises as you progress
every week. (Do this activity on your notebook submit it to your MAPEH teacher after
the 4 week program.)
PHASE EXERCISES FREQUENCY TIME INTENSITY
1. Jog in place 3-5 times per 2-3 minutes Low -
week Moderate
Warm-up 2.
(Dynamic 3.
stretching) 4.
5.
1. Push ups 10 push ups 2 repetitions Low
2.
Exercise Proper 3.
4.
5.
Cool-down 1. Shoulder
(static stretch
stretching) 2.
3.
4.
5.
ACTIVITY 3: Assessment
A. Directions: Choose the letter of the best answer.
1. It is done by doing gradual stretching activities from upper to lower extremities.
A. Strength exercises B. Warm-up exercises C. Flexibility exercises
D. Endurance exercises
2. The exercise that specifically prepare the muscles for active contraction is called.
A. Static stretching B. Strength exercise C. Dynamic stretching D. Endurance
exercise
3. Which of the following exercises is more appropriate as cool down exercise?
A. Static stretching B. Strength exercise C. Dynamic stretching D. Endurance
exercise
4. The following are examples of dynamic stretching, EXCEPT:
A. Calf B. Front swings C. Plank walk-outs D. March and Reach
5. Which is NOT an example of static stretching?
A. Calf B. Chest C. Upper back D. March and Reach