Health Optimizing Physical

Education (H.O.P.E. 1)
Health Optimizing Physical
Education (H.O.P.E 1)
Quarter 1 – Module 4:
Skill Related Fitness
Health Optimizing Physical Education 1 (H.).P.E. 1)
Alternative Delivery Mode
Quarter 1 – Module 4: Skill Related Fitness
First Edition, 2020

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Published by the Department of Education

Secretary: Leonor Magtolis Briones
Undersecretary: Diosdado M. San Antonio

Development Team of the Module

Writer: Emil I. Loteyro
Editors: Aleli C. Nitoral / Roderick C. Tobias
Reviewers: Lorelyn P. Arellano / Raine P. Ramos / John Lester F. Guerrero /
Celeste A. Cortez / Pacita Q. Lungcay
Illustrator: Roderick B. Blando
Layout Artist: Katherine O. Cordora
Management Team: Wilfredo E. Cabral, Regional Director
Job S. Zape Jr., CLMD Chief
Eugenio S. Adrao, EPS in Charge of LRMS
Elaine T. Balaogan, Regional ADM Coordinator
Fe M. Ong-ongowan, Regional Librarian
Rosemarie C. Blando, CID Chief
August M. Jamora, Division EPS in Charge of LRMS
Meliton Berin Jr., Division ADM Coordinator

Printed in the Philippines by ________________________

Department of Education – Region IV-A CALABARZON

Office Address: Gate 2 Karangalan Village, Barangay San Isidro

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 What I Need to Know

This module was designed and written with you in mind. It is here to help you
master skill related fitness. The scope of this module permits it to be used in many
different learning situations. The language used recognizes the diverse vocabulary
level of students. The lessons are arranged to follow the standard sequence of the
course. But the order in which you read them can be changed to correspond with
the textbook you are now using.

The module is namely:

• Lesson 1 – Physical Fitness: Skill Related Activity

After going through this module, you are expected to:

1. identify the components of skill-related fitness;
2. perform the six components of skill-related fitness activity; and
3. appreciate the importance of skill related fitness through your well- being

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 What I Know

Choose the letter of the best answer. Write the chosen letter on a separate
sheet of paper.

1. What is the skill-related fitness used to knock out opponent with a strong
punch in boxing?
A. Agility C. Coordination
B. Balance D. Power

2. What is the skill-related fitness manifested when you run 100-meter dash.
A. Coordination C. Speed
B. Power D. Reaction Time

3. Which type of person most likely possesses high skill-related fitness?

A. Businessman C. Engineer
B. Chess player D. Gymnast

4. What is the skill related fitness that manifests when a gymnast executes
tumbling without falling to the mat?
A. Agility
B. Balance
C. Coordination
D. Reaction time

5. Which is the best example of executing reaction time?

A. Blocking a punch
B. Lifting a chair
C. Pick a piece of paper
D. Running

6. What is the ability to change and control the direction and position of the
body while maintaining a constant, rapid motion?
A. Agility
B. Balance
C. Coordination
D. Power

7. What is the ability to reach or respond quickly to what you hear, see, or feel?
A. Coordination
B. Power
C. Speed
D. Reaction time

8. What is the ability to move the body parts swiftly while applying the
maximum force of the muscles?
A. Coordination C. Speed
B. Power D. Reaction time

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9. What is the ability to control or stabilize the body when a person is standing
still or moving?
A. Agility
B. Balance
C. Coordination
D. Reaction time

10. What is the ability to control or stabilize the body when a person is standing
still or moving?
A. Agility
B. Balance
C. Coordination
D. Reaction time

11. What is the ability to control or stabilize the body when a person is standing
still or moving?
A. Agility
B. Balance
C. Coordination
D. Reaction time
12. What is the ability to control or stabilize the body when a person is standing
still or moving?
A. Agility
B. Balance
C. Coordination
D. Reaction time

13. What is the ability to control or stabilize the body when a person is standing
still or moving?
A. Agility
B. Balance
C. Coordination
D. Reaction time

14. What is the ability to use the senses together with body parts during
movement?
A. Agility
B. Balance
C. Coordination
D. Powers

15. What is the ability to control or stabilize the body when a person is standing
still or moving?
A. Agility
B. Balance
C. Coordination
D. Reaction time

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 Lesson

1 Skill Related Fitness

Skill-related physical fitness consists of those components of fitness that have

a relationship with enhanced performance in athletic activities. Skill-related fitness
increases one’s ability to perform in various activities and only have an indirect
connection with health.

The skill-related components of fitness are considered to be agility, balance,

coordination, power, speed, and reaction time though some people feel that other
abilities such as spatial awareness should be included. It is assumed that children
who possess high skill-related fitness will be more likely to participate in a variety of
activities and for this reason will also exemplify a high standard of health-related
fitness.

Skill-related fitness components are assessed with several different tests.

Such components as reaction time and speed are considered by some to be more
related to heredity than healthy lifestyles, especially in young people.

What’s In

Let us review your lesson about Fitness Plan

Multiple Choice. Choose the letter of the best answer. Write the chosen letter on a
separate sheet of paper.
1. What is the most important rule in setting goal in making a fitness plan?
A. establish a frequency of 2 to 3 times per week to exercise
B. establish a vigorous intensity work out to see the result right away
C. establish goals that can be achieved in a very short time
D. establish realistic ones

2. What is the purpose of the cooling down exercise?

A. allow the body to gradual transition in a near-resting state
B. elevate blood pressure and increase blood flow
C. increase heart rate and breathing rate
D. prepare the muscle for intense activity

3. What principle do you used when doing a physical activity and you’re not
able to say more than a few words without pausing for a breath?
A. overload principle
B. progression principle
C. vigorous intensity
D. warm-up exercise

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4. What kind of exercises are weight lifting, push-ups and crunches, working your
muscles by using dumbbell or your own body weight?
A. Aerobic exercise
B. Circuit training
C. Resistance training
D. Stretching exercise

5. Which of the following refers to stretching with movement? It is when the

body transitions gradually into a position and this movement is repeated as
you increase your reach and range of motion.
A. Active Stretching
B. Dynamic Stretching
C. Passive Stretching
D. Static Stretching

Notes to the Teacher

Reviewing the previous lesson will ensure that the learner are
ready for the next lesson or activity.
Before engaging to the next activity remind the learner that they
need to practice precautionary measures to avoid accident or
injury while performing the different activities.

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 What’s New

Directions: Classify the following activities according to skill related fitness. Choose
your answer from the text box. Write your answer in a separate sheet.

A. Agility C. Balance E. Coordination

B. Speed D. Power F. Reaction Time

1. Walking in the hanging bridge 6. Shooting the ball

2. Ironing the clothes 6. Sweeping the floor
3. Throwing the ball 7. Catching a falling fruit
4. Running 8. Chasing the dog
5. Avoid fast approaching car 10. Kicking your opponent

What is It

Fitness is a condition in which an individual has sufficient energy to

avoid fatigue and enjoy life.

Skill- or performance-related fitness involves skills that will enhance one’s

performance in athletic or sports events.

There are six skill-related fitness components: agility, balance, coordination,

speed, power, and reaction time. Skilled athletes typically excel in all six
areas.

1. Agility is the ability to change and control the direction and position
of the body while maintaining a constant, rapid motion.
For example: changing directions to hit a tennis ball

2. Balance is the ability to control or stabilize the body when a person

is standing still or moving.
For example: skateboarding

3. Coordination is the ability to use the senses together with body parts
during movement.
For example: dribbling a basketball

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Using hands and eyes together is called hand-eye coordination.

4. Speed is the ability to move your body or parts of your body swiftly.
In sports, players rely on speed to gain advantage over your opponents.
For example: a basketball player making a fast break to perform a lay- up, a
tennis player moving forward to get to a drop shot, a football player out
running the defense to receive a pass

5. Power is the ability to move the body parts swiftly while applying the
maximum force of the muscles.
Power is a combination of both speed and muscular strength.
For example: punching in boxing and kicking for taekwondo

6. Reaction Time is the ability to reach or respond quickly to what

you hear, see, or feel.
For example, an athlete quickly runs when he hears the starting gun, or
stealing a base in baseball

What’s More

Perform the Six Components of Skill-Related Fitness Activity

The purpose of this activity is to help you gain understanding of what happens
to your heart rate when you perform activities to develop the six components of skill-
related fitness. Perform each activity as fast and as many times as you can for 30
seconds. Use your heart rate monitor and record your heart rate before and
immediately after the activity.
Also, take note if you were breathless or panting at the end of an activity.
Between each exercise, walk slowly and allow your heart rate to go below 125 if
possible.
In case your heart rate is over 125 at the end of an exercise, record how long
it takes to get below 125.

Time
to
Component Heart Get
Heart
of Skill- Rate Breathing Heart
Rate
Related Before Notes Rate
Activity Time After
Fitness Below
120
BPM
Obstacle Drill 30
(Run through seconds
tires plastic
bottles or chairs)

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 Time
to Get
Component Heart
Heart Heart
of Skill- Rate Breathing
Rate Rate
Time Related Before Notes
Activity After Below
(seconds) Fitness
120
BPM
1.Weave
Through Chairs 30
Run as fast as seconds
you can weave
through chairs.
2. Balance at
Three Levels
Use blocks or
stairs. 30
Balance with seconds
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 an object
in front with 12 30
inches apart seconds
from your feet
then stand in
one leg and pick
up the object.
4. Catch the
Ball
Throw a ball 30
against the wall seconds
and move to
catch the ball. If
possible, use
specially made
ball that causes
irregular
bounce.
5. Tap Me
Please 30
Place any kind seconds
of ball on the

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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
Perform short 30
sprints (about seconds
10 meters). As
soon as you
finish one
sprint, sprint
back to the
starting line.
Repeat for the
time period.
7. Running to
the Side 30
Perform shuttle seconds
run between two
lines with the
distance of 6
meters.
8. Skip with
High Knee 30
Perform seconds
skipping motion
with high knee
lifts.
9. Jump Up to
the Top
Perform jumps 30
to an elevated seconds
surface or stair
(Approximately
1–2 feet). Step
down and jump
again. Repeat for
time period.
Catch Me I’m
Falling
Hold a ball in 30
one hand and seconds
drop. Attempt to
catch the ball
with the same
hand just before
it hits the
ground.

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 Grab Me First
Work with a
partner. Both in
push-up 30
position seconds
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?
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2. In what activity or activities did your heart rate reach from 150 to 180? Why do
you think that occurred?
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3. In which activity or activities did you feel winded or out of breath? Why do you
think it happened?
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4. In what activity or activities did your heart rate remain below 125? Why do you
think it occurred?
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 What I Can Do

1. Why do athletes or athletic individuals need skill-related fitness?

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2. Can others, besides athletes, benefit from skill-related fitness? Why?
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3. Do you think that skill-related fitness could also be a health-related fitness

component? Explain
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4. How will you benefit from having a strong or healthy skill-related fitness?
Explain
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5. How might developing a strong or healthy skill-related fitness, affect the way you
perform household chores and other physical activities? Explain
__________________________________________________________________________________
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 Assessment

Multiple Choice. Choose the letter of the best answer. Write the chosen letter on a
separate sheet of paper.
1. What is the skill related fitness manifested in chasing the escaping dog.
A. Agility
B. Balance
C. Coordination
D. Speed

2. Hitting the bull’s eye in playing dart game, is a great example of what skill-
related fitness?
A. Coordination
B. Power
C. Speed
D. Reaction time

3. What is the skill related fitness that helps you to jump over the hurdles?
A. Coordination
B. Power
C. Speed
D. Reaction time

4. Which of the following is the best example of reaction time?

A. Blocking a fast and strong kick
B. Crossing the streets
C. Hitting the target
D. Walking in the balance beam

5. In which sporting event is agility often manifested?

A. Archery
B. Badminton
C. Chess
D. Rowing

6. In the critical part of a basketball game, John skillfully dribbles the ball with one
hand and protects it from opponents trying to steal it with his other hand. At the
same time, he eyes the ring as he prepares to shoot. What ability does John
manifest?
A. Agility
B. Balance
C. Coordination
D. Power

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7. Memvie was walking with is boyfriend when someone threw a stone at them. She
quickly pushed her boyfriend to prevent the stone from hitting her. What skill
related fitness did she exhibit?
A. Balance
B. Coordination
C. Speed
D. Reaction time

8. Shekinah wants to be an Olympic gold medalist in gymnastics. What skill-

related fitness should she master to perform difficult stunts while keeping in the
state of equilibrium?
A. Agility
B. Balance
C. Coordination
D. Reaction time

9. Emil makes a strong smash in badminton that no one can easily return his
shots. What skill related fitness is dominant in his shot?
A. Coordination
B. Power
C. Speed
D. Reaction time

10. What is the secret of Lydia De Vega in sprinting to win the 100 m dash and call
as the fastest Asia’s women in 1980?
A. Coordination
B. Power
C. Speed
D. Reaction time

11. Mamiit hit a forehand cross-court shot. What will be the key factor to consider
in returning the ball successfully to his court?
A. Agility
B. Balance
C. Coordination
D. Power

12. What skill-related fitness Glenn measured by hexagonal run or shuttle run?
A. Agility
B. Balance
C. Coordination
D. Reaction time

13. Which simple exercise develops your upper body muscular power?
A. Jog in place
B. Jumping jack
C. Push up
D. Stretching

14. Which skill-related fitness you developed when shooting a basketball?

A. Agility
B. Balance
C. Coordination
D. Reaction time

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15. Which daily activity can improve your balance?
A. Cleaning the house
B. Playing basketball with friends
C. Throwing garbage in the trash can
D. Walking in uneven or slippery surface

Additional Activities

My Skill Related Fitness Plan

Direction: Using the chart below, list down activities that you can do every day to
improve your skill related fitness.

Days Physical Activity or Exercise Skill Related Fitness developed

Monday 1.
2.
3.
4.
Tuesday 1.
2.
3.
4.
Wednesday 1.
2.
3.
4.
Thursday 1.
2.
3.
4.
Friday 1.
2.
3.
4.
Saturday 1.
2.
3.
4.
Sunday 1.
2.
3.
4.

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 15
Assessment What Can I Do What I have
1. D 1. All is need by an Learned
2. A athlete to win. 1. Almost all
3. B 2. Yes because it
because I have
4. A making you healthy
sedentary lifestyle.
5. B and strong.
6. C 3. Yes because 2. 6, 8 and 9
7. D health related I considered as top
8. B fitness serves as three hardest
9. B fuel to skill related activities
10.D fitness. 3. All because I am
11.A 4. I can easily to my not physically
12.A task at home or ready.
13.C school. 4. 6 because
14.C 5. It eliminate running is the
15.D stress and boost my hardest activity.
body and mind.
What’s More
1. Agility 100 130 Breathless 15
2. Balance 110 125 Breathless 10
3. Balance 90 127 Breathless 8
4. Reaction time 105 132 Painting 17
5. Coordination 112 135 Painting 20
6. Speed 115 160 Painting 23
7. Agility 117 140 Painting 25
8. Power 120 165 Breathless 27
9. Power 118 170 breathless 21
What's What's What I
New In Know
1.B 6.C 1. D 1.C 9.C
2.C 7.A 2. A 2.B 10.C
3.E 8.F 3. C 3.D 11.D
4.F 9.D 4. C 4.A 12.C
5.C 10.E 5. B 5.A 13.B
6.D 14.A
7.B 15.D
8.B
Answer Key
 Additional
Activities
Days Physical Activities Skill Related Fitness
Or Exercise
Monday 1.Shooting the ball 1.Coordination
2.Squatting 2.Leg power
3. Push up 3. Arm power
4.Side to side drill 4.Agility
Tuesday 1.One leg knee bending 1.Balance
2.Bouncing the ball and catching by 2.Reaction time
the other hand
3. Chasing the dog 3.Speed
4. Running 5 meters (5 times) 4.Speed
Wednesday 1.Walking the stair 1. Balance
2.Playing jengga 2.Coordination
3.Fetching water 3.Power
4.Sweeping the floor 4.Agility
Thursday 1.Running through an obstacle 1.Agility
2.Reaching the floor with one leg 2.Balance
3.Drop and catch 3. Reaction time
4. Standing balance with ball tosses 4. Eye and hand coordination
Friday 1. Burpee 1.Speed
2.Jumping jack 2.Speed
3. Shadow boxing 3. Power
4. Imaginary blocking 4.Reaction time
Saturday 1.Plunking 1.Power
2. Contralateral and ipsilateral 2. Hand and foot coordination
marching
3. Arm Sequence With Lifted Heels 3. Balance
4.Crossing the street 4.Reaction time
Sunday 1. Tightrope walk 1.Balance
2. Reaction Side Squats 2.Reaction time
3. Side to side knee raise 3. Agility
4.Speed ladder 4.Speed

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References

• Department of Education (DEPED). K to 12 Curriculum Guide:PE and

Health Education, Pasig City Philippines, 2012
• (n.d.). module. Retrieved from
http://www.glencoe.com/sites/common_assets/health_fitness/gln_he
alth_fitness_zone/pdf/heart_rate_monitor_activities/health_skill_relat
ed_itness/health_skill_related_fitness_activity_4.pdf

17
For inquiries or feedback, please write or call:

Department of Education - Bureau of Learning Resources (DepEd-BLR)

Ground Floor, Bonifacio Bldg., DepEd Complex

Meralco Avenue, Pasig City, Philippines 1600

Telefax: (632) 8634-1072; 8634-1054; 8631-4985

Email Address: blr.lrqad@deped.gov.ph * blr.lrpd@deped.gov.ph

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