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A Strong Partner for Sustainable Development

Module
in
P.E. 101

SELF -TESTING ACTIVITIES

COLLEGE OF BUSINESS AND

MANAGEMENT
BPA-1A,BSBA FM-1A,1B,BSBA MM-1D,BSHM-1A,1B
WPU-QSF-ACAD-82A Rev. 00 (09.15.20)
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Module No. 3

PHYSICAL FITNESS

First Semester 2020-2021

GEORGE KENNETH B. DEL ROSARIO

Instructor I
JUDY ANN D. RODRIGUEZ
Instructor I
PRECIOUS M. YBANEZ
Instructor I
IVY F. OLIVERA
Instructor I
EDEL C. GERALDIZO
Instructor I

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TABLE OF CONTENTS

CHAPTER CONTENTS PAGE

Introduction to the User………………………………………………………………………… 4

Introduction…………………………………………………………………………………………. 5

Chapter 2 – Physical Fitness……….………….….………………….……………… 6

Overview………………………………………………………………………….………………. 6
Learning Outcomes……………………………………………………………….……….…. 6
Pre-test....................................................................................................... 6

Lesson 3 – Components of Physical Fitness

(Health-related Physical Fitness) .............................................. 7
Specific Learning Outcomes………………………………………………………………….…………… 7
Time Allotment…………………………………………………………………………………….….….…... 7
Components of Health-related Physical Fitness…........................................................ 7
Activity 1 – Health-related Physical Fitness Tests.................................... 7
Activity 2 – Be Flexible……………………………………………………………………. 9
Activity 3 – The Novice Challenge
Strength Training without Weight…………………………………… 11
Evaluation/Post-test................................................................................ 13

References and Web-Based Sources........................................................................................ 16

Answer Key................................................................................................................................ 16

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INTRODUCTION TO THE USER
This module would provide you an educational experience while independently accomplishing
the task at your own pace or time. It aims as well to ensure that learning is unhampered by
health and other challenges. It covers the topic about Physical Education (Self-Testing
Activities).

Reminders in using this module:

1. Keep this material neat and intact.

2. Answer the pretest first to measure what you know and what to be
learned about the topic discussed in this module.
3. Accomplish the activities and exercises as aids and reinforcement for a
better understanding of the lessons.
4. Answer the post-test to evaluate your learning.
5. Do not take pictures in any parts of this module nor post it to social media
platforms.
6. Value this module for your learning by heartily and honestly answering
and doing the exercises and activities. Time and effort were spent in the
preparation that learning will continue amidst this Covid-19 pandemic.
7. Observe health protocols: wear a mask, sanitize, and maintain physical
distancing.

Hi! I’m Blue Bee, your WPU

Mascot.

Welcome to Western Philippines University!

Shape your dreams with quality learning experience.

STAY SAFE AND HEALTHY!

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Introduction
This module will serve as an alternative learning material to the usual way of classroom teaching
and learning delivery. The instructor will facilitate and explain the module to the students to
achieve its expected learning outcomes, activities and to ensure that they will learn amidst of
pandemic.
This material discusses one of the most essential learning competencies of Physical
Education (Self-Testing Activities). It includes different activities to you improve your physical,
social, mental, emotional and spiritual aspects of life. It will teach you about the importance of
being physically fit, and become productive in life. It is very important you will cooperate in by
using this module page by page and completing all the activities asked. At the end, learning
outcome is evaluated based on the different tasks given to you.
Through your cooperation in this kind of flexible learning delivery, understanding about
the Self-Testing Activities is very much possible. It is expecting that after using this module you
will become more concerned with your body.

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Chapter 2
PHYSICAL FITNESS
Overview
Physical Fitness is a state of health of well-being and, more especially, the ability to perform
aspects of sports, occupations and daily activities. Physical Fitness is generally achieved through
proper nutrition, moderate-vigorous physical exercise, and sufficient rest.

Learning Outcomes
At the end of the module, you can:
1. define and understand the terms in physical fitness together with its objectives;
2. know the effects of a healthy lifestyle;
3. evaluate oneself as a healthy fit individual;
4. innovate ideas on how to improve oneself; and
5. apply physical activities based on individual needs.

Pre-test
Instructions: To test your prior knowledge, please answer the pre-test.

I. Direction: Kindly list and define the five (5) “Health-related Components of Fitness”.
1. _______________________________________________________
Cardiovascular Fitness - The ability of the heart (cardio) and circulatory system (vascular) to
_______________________________________________________.
supply oxygen to muscles for an extended period of time.
2. Muscular
_______________________________________________________
Strength - refer to the maximum amount of force a muscle can exert against an opposing
_______________________________________________________.
force. It is the capacity to sustain the application of force without yielding or breaking.
3. Muscular
_______________________________________________________
Endurance - refers to the ability of the muscle to work over an extended period of time without
fatigue.
_______________________________________________________.
4. _______________________________________________________
Flexibility - is the ability to move a body through a full range of motion
_______________________________________________________.
5. _______________________________________________________
Body Composition - refers to the ratio of body fat to lean body mass (including water, bones, muscles and
connective tissues.
_______________________________________________________.

II. Multiple Choice: Read the following questions carefully. Write the letter of the
correct answer in the space provided.
____ 1. Which is not a component of physical fitness?
a. Flexibility c. Body Mass Index (BMI)
b. Muscular Strength d. Cardiovascular Endurance
____ 2. What does HRF stands for?
a. Health Related Fitness c. Health Range Finder
b. Physical Related Fitness d. Health Required Flexibility
____ 3. The percentage of body fat is ___________.
a. Body Composition c. Flexibility
b. Body Fat d. BFI
____ 4. What does body fat measure?
a. Flexibility b. Muscle Weight c. Body Fat d. Strength
____ 5. Find the Body Mass Index (BMI) of the following; Height = 132 cm, Weight =
40 kg.
a. 22.9 (Below Normal) c. 25.0 (Over Weight)
b. 22.9 (Normal) d. 25.0 (Obese I)
____ 6. What activity that step up and down in 3 minutes to measure cardiovascular
endurance?
a. 3 minutes step up and down c. 3 minutes’ step in ladder
b. 3 minutes’ step test d. 3 minutes’ step activities
____ 7. What type of activity is considered to be a flexibility activity?
a. Jumping c. Laying Down
b. Stretching d. Twisting Crunches

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____ 8. Which activity would be considered a muscular endurance activity?
a. Push-up b. Weight Lifting c. Curl-ups d. a and c only
____ 9. Which of the following belongs to the strength exercise?
a. One leg-balance c. Single Leg Hamstring
b. Push-up d. Triceps Stretch
____ 10. The muscles ability to generate force against physical objects is called ______.
a. Balance b. Endurance c. Power d. Strength

Lesson 3 Components of Physical Fitness

(Health-related Physical Fitness)

A. Specific Learning Outcomes

At the end of the chapter, you can:
1. identify the components of Health-related fitness through involvement
in relevant physical activity;
2. show an understanding of the role of physical activity in establishing
and maintaining health; and
3. participate in regular physical activity.

B. Time Allotment
4 Hours

C. Discussion

Health-related Physical Fitness (HRPF)

-Have a relationship with good health or a lower risk of illness.
- Focus on factors that promote optimum health and prevent the onset of disease and
problems associated with an activity.
a. Cardiovascular Fitness
- The ability of the heart (cardio) and circulatory system (vascular) to supply oxygen
to muscles for an extended period of time.
- Also called Cardiorespiratory (lungs) fitness.
Example: 12- minute run, cycling, step test, etc.
b. Muscular Strength refer to the maximum amount of force a muscle can exert against an
opposing force. It is the capacity to sustain the application of force without yielding or
breaking.
c. Muscular Endurance refers to the ability of the muscle to work over an extended period of
time without fatigue.
d. Flexibility is the ability to move a body through a full range of motion (ROM) at a joint.
Example: Sit and Reach
e. Body Composition refers to the ratio of body fat to lean body mass (including water, bones,
muscles and connective tissues.
Example: Body Mass Index (BMI) and Waist Circumference

Activity 1 Health-related Physical Fitness Tests

1. Do the following to prepare for the tests of your abilities and health.
 Review the procedures in conducting the Health-related Physical Fitness
Tests.
 Wear the appropriate attire.
 Do the warm-up exercises on your own or with your partner.
 Re-orient yourself on the proper execution of the tests and recording of test
results.
 Go through the test without exerting maximum effort.

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 Observe safety.
2. Perform the tests with a partner.
3. Record your test results.

HEALTH- RELATED PHYSICAL FITNESS (HRPF) TESTS

1. Body composition
a. Body Mass Index (BMI)
The following formula is used to get the BMI: WEIGHT (in kilograms)
HEIGHT (in meter) ^2
Example: H= 120 cm 120cm = 1.2 m
W= 30 kg 100

30 = 30 = 20.83 kg/m^2 (normal)

(1.2) ^2 1.44

Classification:
18.5 – Below = Underweight 30.0 – 34.9 = Obese I
18.6 – 24.9 = Normal 35.0 – 39.9 = Obese II
25.0 - 29.9 = Overweight 40.0 – Above = Obese III

 Weight – The heaviness or lightness of a person.

Equipment: weighting scale
 Height – The distance between the floors to the top of the head when a person is in
standing position.
Equipment:
- An even and firm floor and flat wall
- L – square
- Tape measure laid flat on a concrete wall with the zero point starting at the
floor.
b. Waist Circumference – Good predictor of the amount of visceral fat which increase
risk for cardiovascular disease and diabetes than fat located in other areas of the body
such as in the arms and legs.
Equipment: tape measure

2. Cardiovascular Fitness/Endurance
a. 3 – Minute Step Test
- To measure cardiovascular endurance.
Equipments:
• Step with a high of 12 inches
• Stopwatch

3. Muscular Strength and Endurance

a. Ninety – Degree (90°) push up
- To measure strength of the upper extremities.
- Men (Straight Feet), Women (Knees on Floor)
Equipment: exercise mat or any clean mat
b. Curl – ups
- To measure strength of abdominal muscles.
Equipment: exercise mat or any clean mat
4. Flexibility
a. Sit and Reach
- Is a test of flexibility for the lower extremities particularly the hamstring.
- To reach forward as far as possible without bending the hamstring.
Equipment: tape measure
b. Trunk Lift
- To measure the upper back and trunk flexibility.
Equipment: exercise mat and ruler/ tape measure
c. Zipper Test
- Is a test of upper arm and shoulder girdle flexibility intended to parallel the
strength or endurance assessment of the region.
- To touch the fingertips together behind the back by reaching over the
shoulder and under the elbow.
Equipment: ruler

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HEALTH-RELATED PHYSICAL FITNESS TESTS

Arnold b. Obenza
Name: ____________________________________ Male
Sex: _________ Age: _______

BPA 1-A
Program & Section: _______________ Instructor: _______________________________

Score: ______________ Classification: _____________________________________

1. Body Composition
a. Body Mass Index (BMI)

BMI = ___________ kg/m^2 (_____________________)

Classification

Computation:

b. Waist Circumference = ________ inches

2. Cardiovascular Fitness/Endurance

a. 3-minute step test = __________________

3. Muscular Strength and Endurance

a. Ninety Degree (90%) push-up = ___________

25

b. Curl-ups = ____________
30

4. Flexibility

a. Sit and Reach

Left: ________ cm Right: ________ cm

b. Trunk Lift = _________ cm

c. Zipper Test

Left: _______cm Right: ______cm

Activity 2 Be Flexible
I. Objective
 To improve flexibility that can have a positive effect on overall well-being.

II. Materials
 Mats

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III. Procedure
1. Review the procedure on how to do the flexibility exercises below.
2. Wear the appropriate attire.
3. Do the warm-up exercises on your own or with your partner.
4. Re-orient yourself on the proper execution of the flexibility exercises.
5. Perform all of the flexibility exercises and observe safety.
6. Take a picture and put caption on it and paste it in the space provided below.

IV. Criteria for Flexibility Exercises

Criteria % Score Criteria % Score

Posture & Execution 50 Proper Attire 15
Facial Expression 20 Collage Design 15
TOTAL 70 30

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Paste it here!!! Score: ______

Activity 3 The Novice Challenge:

Strength Training without Weights
I. Objective
 To assess your muscular strength and observe the importance of proper
execution of exercises for safety.

II. Materials
 Mats

III. Procedure
1. Orient yourself on the proper execution of the strength training exercises.
2. Wear the appropriate attire.
3. Do the warm-up exercises on your own or with your partner.
4. Perform all of the strength training exercises and observe safety.
5. Take a picture and put caption on it and paste it in the space provided below.

IV. Criteria for Flexibility Exercises

Criteria % Score Criteria % Score

Posture & Execution 50 Proper Attire 15
Facial Expression 20 Collage Design 15
TOTAL 70 30

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MUSCULAR STRENGTH

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Paste it here!!! Score: _____

Evaluation/Post-test

I. Quest for Fitness: Choose at least five (5) of your daily activities and write them on the
table below. Focus your attention on activities that will help improve your HRF and
maximize your body potential.

MY DAILY ROURINE/TASKS HRF COMPONENTS

1.
2.
3.
4.
5.

II. Family Connection: Identify the usual physical activities of your family members in
terms of health-related fitness components. List the important information regarding the
family members in the table provided. These will be useful in designing your family HRF
activity plan.

Example:

Activities
Family Age Occupation/ involved HRF Household HRF
Members Work/Job in relation component Chores component
to the involved involved
Occupation/
Work/Job
Father 54 PUJ Driver Drives and Cardiovascular Feeds the Muscular
sits for 8 Endurance chicken, Strength
hours repair
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damages in
the house.
Mother 48 Housewife
Brother 1 25 None
Brother 2 22 Laborer
Me 19 Student

Note: Indicate only people in your actual household.

Activities
Family Age Occupation/ involved HRF Household HRF
Members Work/Job in relation component Chores component
to the involved involved
Occupation/
Work/Job

Cardiovascular Repair damage Muscular

Father 55 Fishermen endurance in the house strength

Cardiovascular Cleaning and

Mother 45 House wife Endurance Cooking

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III. Computation: Find the BMI of the following items. Show your solution and write the
classification of it.
Symbols: H=Height, W=Weight

1. H=156 cm 4. H= 173 cm
W= 47 kg W= 35 kg
173cm = 1.73m
______
156cm = 1.56 m 100
______
100
______
35 = ____
35 = 11.694 kg/m^2 (underweight)
(1.73) ^2 2.99
47 = _____
_____ 47 = 19.312 kg/m^2 (normal).
(1.56) ^2 2.4336

2. H=132 cm 5. H= 164 cm
W=40 KG W= 74.5 kg

132cm
______= 1.32 m 164cm = 1.64 m
_______
100 100
40 = _____
_____ 40 = 22.956 kg/m^2 (normal).______
75.5 = _____
75.5 = 28.071kg/m^2 (Overweight)
(1.32) ^2 1.74 (1.64) ^2 2.68

3. H= 126 cm
W= 48 kg
132cm = 1.32 m
______
100

48
____ = 48
____= 30.234 kg/m^2 (Obese 1)
(1.26) ^2 1.58

IV. Essay: Write your own perspective about the question below. Give at least five (5)
sentences in the question. 5 points

1. Why is physical activity beneficial?

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References
Print materials:

 Benavinte, R.P., Domingo, F.A., Doria, J.P., Estabillo, H.C., Julian, R.G., Lappay, G.L.,
Mercado, N.D., Pabelico, N.C., Camiling, M.S., Curpoz, S.S., Gutierez, A.M., Javier, J.L.,
Manalaysay, C.L., Rosaroso, B.B. & Yap, J.C., 2013, “Physical Education and Health
Learner’s Module” Vicarish Publication and Trading, Inc.
 Manalo, A.D., 2012, “Essentials of Physical Education 1 & 2” Mindshapers co., Inc.

Non-print materials:

 Heart.org/en/healthy-loving
 Outside online.com/health
 Healthline.com/health
 Health.

Answer key
PRE-TEST I PRE-TEST II

1. c
2. a
3. a
Answers May Vary 4. b
5. b
6. b
7. b
8. d
9. b
10. d

POST-TEST I POST-TEST II POST-TEST III POST-TEST III

Answers May Vary Answers May Vary Answers May Vary Answers May Vary

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Congratulations for completing this module!

Student’s Information

Name: ______________________________________________

Program, Year and Section: __________________________

Contact No.: ________________________________________

E-mail address: _____________________________________

Facebook Account: _________________________________

Messenger Account: _______________________________

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Vision 2020
WPU: the leading knowledge center for sustainable
development of West Philippines and beyond.

Mission
WPU commits to develop quality human resource and green
technologies for a dynamic economy and sustainable
development through relevant instruction,
research and extension services.

Core Values (3CT)

Culture of Excellence
Commitment
Creativity
Teamwork

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