HOPE 2 11

HOPE 2 – Grade 11
Quarter 3 – Module 2: Self-Assessment-Body Composition and Cardiovascular
Endurance
First Edition, 2020

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Published by the Department of Education - Schools Division of Pasig City

Development Team of the Self-Learning

Module Writer: Catherine M. Ona
Editor: Gracita D. Bernal
Reviewers: Dr. Norlyn D. Conde and Gracita D. Bernal
Illustrator: Griffith Joyner D. Bernal
Layout Artists: Joanne Lagrimas and Van Dexter P. See
Management Team: Ma. Evalou Concepcion A. Agustin
OIC-Schools Division Superintendent
Carolina T. Rivera EdD
OIC-Assistant Schools Division Superintendent
Manuel A. Laguerta, Ed.D
Chief, Curriculum Implementation Division

Education Program Supervisors

Librada L. Agon EdD (EPP/TLE/TVL/TVE)

Liza A. Alvarez (Science/STEM/SSP)
Bernard R. Balitao (AP/HUMSS)
Joselito E. Calios (English/SPFL/GAS)
Norlyn D. Conde EdD (MAPEH/SPA/SPS/HOPE/A&D/Sports)
Wilma Q. Del Rosario (LRMS/ADM)
Ma. Teresita E. Herrera EdD (Filipino/GAS/Piling Larang)
Perlita M. Ignacio PhD (EsP)
Dulce O. Santos PhD (Kindergarten/MTB-MLE)
Teresita P. Tagulao EdD (Mathematics/ABM)

Printed in the Philippines by Department of Education – Schools Division of

Pasig City
 HOPE 2 11
Quarter 3
Self-Learning Module 2
Self-Assessment of
Body Composition and
Cardiovascular Endurance
Introductory Message

For the Facilitator:

Welcome to the Health Optimizing Physical Education (HOPE) 2 Grade 11

Self-Learning Module on Self-Assessment of Body Composition and Cardiovascular
Endurance!

This Self-Learning Module was collaboratively designed, developed and

reviewed by educators from the Schools Division Office of Pasig City headed by its
Officer-in-Charge Schools Division Superintendent, Ma. Evalou Concepcion A.
Agustin, in partnership with the City Government of Pasig through its mayor,
Honorable Victor Ma. Regis N. Sotto. The writers utilized the standards set by the K
to 12 Curriculum using the Most Essential Learning Competencies (MELC) in
developing this instructional resource.

This learning material hopes to engage the learners in guided and

independent learning activities at their own pace and time. Further, this also aims
to help learners acquire the needed 21st century skills especially the 5 Cs, namely:
Communication, Collaboration, Creativity, Critical Thinking, and Character while
taking into consideration their needs and circumstances.

In addition to the material in the main text, you will also see this box in the
body of the module:

Notes to the Teacher

This contains helpful tips or strategies that will help you in guiding the learners.

As a facilitator you are expected to orient the learners on how to use this
module. You also need to keep track of the learners' progress while allowing them
to manage their own learning. Moreover, you are expected to encourage and assist
the learners as they do the tasks included in the module.
 For the Learner:

Welcome to the Health Optimizing Physical Education 2 Self-Learning

Module on Self-Assessment of Body Composition and Cardiovascular Endurance!

This module was designed to provide you with fun and meaningful
opportunities for guided and independent learning at your own pace and time. You
will be enabled to process the contents of the learning material while being an
active learner.

This module has the following parts and corresponding icons:

Expectations - This points to the set of knowledge and skills

that you will learn after completing the module.

Pretest - This measures your prior knowledge about the lesson

at hand.

Recap - This part of the module provides a review of concepts

and skills that you already know about a previous lesson.

Lesson - This section discusses the topic in the module.

Activities - This is a set of activities that you need to perform.

Wrap-Up - This section summarizes the concepts

and application of the lesson.

Valuing - This part integrates a desirable moral value in the

lesson.

Posttest - This measures how much you have learned from the
entire module.
 EXPECTATION

Most Essential Learning Competency:

Self-assesses health-related fitness (HRF) status, barriers to physical activity

assessment participation, and one’s diet

Specific Objectives:

At the end of this module, learners will be able to:

1. explain body composition and cardiovascular endurance and its benefits;

2. perform the self-assessment procedures of body composition and

cardiovascular endurance;

3. interpret assessment results according to health and fitness standards;

4. recommend sports-related activities for the improvement of self-assessment

results; and

5. appreciate the importance of self-assessment on body composition and

cardiovascular endurance, and its contribution to a healthy lifestyle.

PRETEST

Directions: Write CE if it is related to cardiovascular endurance and BP if it is

related to body composition.

1. 3-minute step test

2. Fats, muscles and tissues

3. Pulse rate

4. Heart and lungs

5. BMI
 RECAP

Answer the following statements by arranging the jumbled letters.

TSESRS
RTSESORS
1. It is a reaction of the body and mind NEHRODINP
to unkind or challenging life incidents such as tense feelings, worry and

2. It is an event or situation that causes stressful

3. It is situation.
a feel-good hormone that helps the

ITSESDRS
GNOCPI 1. It is the harmful physical consequence of stress.

4. It is defined as the “capacity to respond and recover from something stressful.

LESSON

Participation in sports activity helps to reduce body fat and control body
weight. It gains satisfaction in developing fitness and skills.

In order to maximize the benefits of participation in sports, fitness

assessment is needed to know what component of physical fitness should be
improved.
 Fitness assessment helps to measure various aspects of your body and its
abilities. It identifies the current fitness levels and serves as a baseline or starting
point of physical fitness.

Physical fitness test is a set of measures designed to determine one’s level of

physical fitness. It has two components namely: Health-Related and Skill-Related
Fitness. Each component comprises several tests and specific testing protocols.

Health-related fitness involves exercise activities that you do in order to

improve your physical health and stay healthy, particularly in the categories of
cardiovascular endurance, muscular strength, flexibility, muscular endurance, and
body composition.

Health-Related Fitness (HRF) Assessment is a series of exercises that help

evaluate your over-all fitness level and physical status. Evaluating your over-all
Physical fitness helps you know your strengths and weaknesses. Being aware of
your health-related fitness status, you will able to create a good personal fitness
program with appropriate fitness activities to strengthen the areas that you need to
improve while observing a healthy lifestyle.

Cardiovascular endurance is the ability of the heart, lungs, and blood vessels
to deliver oxygen to the body tissues. It requires a strong heart, healthy lungs, and
clear blood vessels to supply the cells with oxygen your body needs. If you have a
strong heart and lungs you can, exercise your entire body for a long period of time
without getting tired.

A person with a high level of cardiovascular endurance can sustain

moderate to high-intensity physical activities needed in playing sports without
difficulty in breathing.

Benefits of Cardiovascular Fitness to Health

1. Reduces the risk of developing heart disease by increasing the efficiency of your
heart, lungs, and blood vessels.
2. Aids in maintaining a healthy body composition.
3. Allows you to train harder during strength sessions without feeling tired.
4. Helps lower the risk of high blood pressure.

Body Composition is the amount of fat cells compared with lean cells in the
body mass. Lean body mass is the non-fat tissue of muscles, bones, ligaments,
and tendons. It is measured in skinfold thickness. Increase physical activity and
diet can decrease body fat is the body’s relative amount of fat to fat-free mass.
Having a healthy body composition helps us to achieve optimum physical
and psychological functioning. Exercise and proper nutrition are two components
for keeping healthy body composition.
Benefits of Healthy Body Composition
A healthy balance between fat and muscle is vital for health and wellness
throughout life. Scientific evidence shows that a healthy body composition will
increase your lifespan; reduce the risk of heart disease, cancer, diabetes, insulin
resistance; increase energy levels, and improve self-esteem.

Monitoring the Body Weight

Gaining a few pounds can increase over time. An increase in body weight
could also mean a chance of developing health problems. Knowing two numbers
may help understand these risks: body mass index (BMI) score and waist to hip
ratio.

Body Mass Index (BMI)

The BMI is one way to tell whether you are at a normal weight, overweight,
or obese. It measures your weight in relation to your height.

Formula for BMI:

BMI = Weight (in Kilograms)

Height (in Meter)²

For example, you are weighing 50 kg and your height is 1.50 meters. The
computation would be:

BMI = 50
(1.50M)²

= 50
2.25

BMI = 22.22

Based on the table below, the interpretation of the computed BMI, 22.22, is
NORMAL.

BMI Interpretation
Score Interpretation
Below 18.4 Underweight
18.5 – 24.9 Normal
25.0 – 29.9 Overweight
30.0 – above Obese

Waist to Hip Ratio (WHR)

Measure stored body fat percentage by the relative measurement of waist
and hip.
 Formula for WHR:

WHR = Waist Circumference (cm)

Hip Circumference (cm)

For example, you are a female, your waistline is 76 centimeters and your
hipline is 92 centimeters. The computation would be:

WHR = 76
92

WHR = 0.83

Based on the table below, the interpretation of the computed WHR, 0.83, is
MODERATE RISK.

WHR Interpretation
Men Women Interpretation
0.8 0.7 Ideal
<0.95 <0.8 Low Risk
0.96-0.99 0.81-0.84 Moderate Risk
>1.0 >0.85 High Risk

ACTIVITIES
Pre-Activity: Physical Readiness Questionnaire (PAR-Q) & You
Important Reminder: It is important to know your health status before engaging
in self-assessment and physical activities. Start by answering the questions below.
If you are between the ages of 15 and 69, the Physical Readiness Questionnaire
(PAR-Q) will tell you if you should check with your doctor before you start.

PHYSICAL ACTIVITY READINESS QUESTIONNAIRE (PAR-Q) & YOU

Directions: Please read the questions carefully and answer each one honestly.
Common sense is your best guide when you answer these questions.
Check YES or NO.
YES NO

1. Has your doctor ever said that you have a heart condition and that
you should only do physical activity recommended by a doctor?

2. Do you feel pain in your chest when you do physical activity?

3. In the past month, have you had chest pain when were not doing
you physical activity?
 4. Do you lose your balance because of dizziness or do you ever lose
consciousness?

5. Do you have a bone or joint problem (for example, back, knee, or

hip) that could be made worse by a change in your physical activity?

6. Is your doctor currently prescribing drugs (for example, water pills)

for your blood pressure or heart condition?

7. Do you know of any other reason why you should not do physical
activity?
If you have answered “Yes” to one or more of the above questions, consult
your physician before engaging in physical activity.
Tell your physician which questions you answered “Yes”

After a medical evaluation, seek advice from your physician on what type of
activity is suitable for your current condition.
If you answered “NO” to all questions in the PAR-Q, then you can participate
in the fitness assessment and start becoming more physically active.

Reminders:
1. Wear appropriate clothing: t-shirt, jogging pants, rubber shoes, or any
comfortable clothing.
2. Secure a surrounding free from any obstructions.
3. Warm-up first before doing the activities.

Activity: 1-Self-assessment of Cardiovascular endurance

A. 3-Minute Step Test
Equipment: stopwatch (cellphone), 12-inch bench box
Goal: In a constant pace, step on and off the bench for 3 minutes
Procedure:
a. Position at least one foot away from the step or bench.
b. At the signal “Go”, step up and down the step/bench for 3 minutes at a rate of
24 steps per minute. One step consists of 4 beats – that is, up with the left foot
(ct. 1), up with the right foot (ct. 2), down with the left foot (ct. 3), down with
the right foot (ct. 4).

Position ct.1-step left up ct. 2-step right up ct .3-step left down ct.4-step right down

c. Immediately after the exercise, locate your pulse

(radial pulse or carotid pulse). Give 5 seconds
to locate the pulse.
d. Don’t talk while taking the pulse beat.
e. Count the pulse beat for 10 sec. Multiply it by 6.
Radial PulseCarotid Pulse
Classification
3-Minute Step Test-Heart Rate 3-Minute Step Test-Heart Rate
(Boys-Aged 18-25) (Girls-Aged 18-25)
Excellent < 79 Excellent < 85
Good 79-89 Good 85-98
Above Average 90-99 Above Average 99-108
Average 100-105 Average 109-117
Below Average 106-116 Below Average 118-126
Poor 117-128 Poor 127-140
Very Poor > 128 Very Poor >140
Source: Canadian Public Health Association Project. (see Canadian Home Fitness Test).
https://www.topendsports.com/testing/tests/home-step.htm

B. Fill-up the table below

Scoring – record the 60-second heart rate after the activity on Cardiovascular
Endurance Self-Assessment Card with Interpretation and Implication.

Cardiovascular Endurance Self-Assessment Card

Test Exercise Interpretation Implication
Heart Rate:
bpm
3-Minute Step
Test

Activity 2: Self-assessment of Body Composition

A. Fill-up the table below with your own measurement:

Body Composition
Test Measurement
Height in meter
Weight in kilogram
Waistline in centimeter
Hipline in centimeter

B. Based on your own measurement, compute your Body Mass Index and Waist
to Hip Ratio following the format below:
1. BMI = Weight (in Kilograms)
Height (in Meter)²

= (weight in kgs)
( )² (height in meter)²

= (weight in kgs)
x (height in meter x height in meter)

= (weight in kgs)
 (answer)

BMI = Interpretation

2. WHR = Waist Circumference (cm)

Hip Circumference (cm)

= Waist Circumference (cm)

Hip Circumference (cm)

WHR = Interpretation

C. Fill up the table below:

Body Composition
Test Score/Result Interpretation
Body Mass
Index (BMI)
Waist to Hip
Ratio (WHR)
Activity 3: Suggested sports activities/skills
Based on the results of your cardiovascular endurance and body composition
assessments, list down at least three (3) sports-related activities for each
component to improve the results.
3-minute step test – Cardiovascular Endurance
1.
2.
3.

BMI and WHR - Body composition

1.
2.
3.

WRAP–UP
What have you learned in this lesson?

I have learned

.
 VALUING

What have you realized in the result of your self-assessment?

I realized that

POSTTEST

Directions: Read carefully and understand each item. Encircle the letter of the
correct answer.

1. Your classmate has been advised by her doctor to improve her

cardiovascular endurance. Which of the following would you suggest to her?
A. Engage in weight training at least twice a week
B. Enroll in Gymnastics class
C. Participate in a bowling tournament every weekend
D. Play soccer 2-3 times a week

2. It helps to assess cardiovascular endurance.

A. 3-minute step test C. Hipline measurement
B. Anthropometric measurement D. Waist and Hip Ratio

3. Which of the following is a benefit of cardiovascular endurance?

A. Helps to lower the risk of cardiovascular diseases and blood pressure.
B. Improves posture and balance
C. Reduces the risk of injury
D. Strengthens muscles

4. It is the amount of fat cells compared with lean cells in the body mass.
A. Body composition C. Flexibility
B. Cardiovascular endurance D. Power

5. Which of the following is not included in health-related fitness?

A. Body composition C. Flexibility
B. Cardiovascular endurance D. Power
 KEY TO CORRECTION

R E F E R E N CE S
BOOKS
Department of Education. (2016). Physical Education Teacher’s Guide. Philippines.
Urbiztondo, SM., Mangubat, A., Tolitol, M., & Vergara, L. (2006). HOPE 1. Health
Optimizing Physical Education. Fitness. Vibal Group Inc. Philippines.

WEBSITES

Bernal, G J. Photos and videos sent to Messenger. June 11, 2020.

InBody USA. (2020).Body Composition. Retrieved from

https://inbodyusa.com/general/what-is-body-composition/

Llego, M A. Download DepEd Physical Fitness Test Manual. Retrieved from

https://www.teacherph.com/download-deped-physical-fitness-test-
manual/ . Accessed on June11, 2020

National Institute of Diabetes and Digestive Kidney Diseases. (2015, February).

Health Risks of Being Overweight. Retrieved from
https://www.niddk.nih.gov/health-information/weight-
management/health-risks-overweight#problems. Accessed on June 8, 2020

The Health and Fitness Benefits of Sport. Retrieved from

https://www.realbuzz.com/articles-interests/sports-activities/article/the-
health-and-fitness-benefits-of-sport/

Your Dictionary. (2018). Health-Related Fitness. Retrieved from

https://www.yourdictionary.com/health-related-fitness Accessed on June 8,
2020