HOPE 1

Health Optimizing Physical Education

11
HOPE 1 – Grade 11
Quarter 1 – Module 2: Self-Assessment-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: Gracita D. Bernal
Editor: Gracita D. Bernal
Reviewer: Dr. Norlyn D. Conde
Illustrator: Griffith Joyner D. Bernal
Layout Artist:
Management Team: Ma. Evalou Concepcion A. Agustin
OIC-Schools Division Superintendent
Aurelio G. Alfonso EdD
OIC-Assistant Schools Division Superintendent
Victor M. Javeña EdD
Chief, School Governance and Operations Division and
OIC-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 1 11
Quarter 1
Self-Learning Module 2
Self-Assessment
Cardiovascular Endurance
Introductory Message

For the Facilitator:

Welcome to the Health Optimizing Physical Education (HOPE) 1 Grade 11

Self-Learning Module on Self-Assessment of 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 1 Self-Learning

Module on Self-Assessment of 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

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

1. explain cardiovascular endurance and its benefits;

2. assess the level of cardiovascular endurance and interpret the result;

3. provide physical activities for the improvement of cardiovascular endurance; and

4. appreciate the importance of self-assessment and its contribution to healthy

lifestyle.

PRETEST

Directions: Read the sentences carefully and write the correct answer on the
space provided.

____________1. It requires a strong heart, healthy lungs, and clear blood vessels to
supply the cells with oxygen your body needs.
___________ 2. It circulates in our body and towards our working muscles when
performing cardiovascular exercises.
____________3. It is an organ of our body that pumps the oxygen and nutrients
when our cardiovascular system works during exercise.
___________ 4. It is the main organs of our respiratory system.
____________5. It is a test for cardiovascular endurance level based on how quickly
your heart rate will come back down after a physical activity.
 RECAP

Direction: Read the sentences carefully and write the correct answer on the space
provided.

____________1. It is a series of exercises that help evaluate your over-all fitness level
and physical status.

____________2. It is the percent of fats, bones, and other tissues to lean body mass.
____________3. Measure stored body fat percentage by the relative measurement of
waist and hip.
____________4. It measures your weight in relation to your height.

___________5. These measurements used to measure body composition.

LESSON

Processing Questions:
1. Do you easily get tired?
2. How far can you stay active for the rest of the day?

Cardiovascular Endurance
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 long period of time
without getting tired.
Recommendations for physical activity indicate that physical activities used
as exercises should be between 60 to 85 percent of your max HR to maintain or
improve cardiovascular fitness.

Benefits of Cardiovascular Fitness to Health

1. Reduce your risk of developing heart disease by increasing the efficiency of your
heart, lungs, and blood vessels. The easier it is to pump blood through your body,
the less taxing it is on your heart. Your heart’s contraction strength, the elasticity
of your blood vessels, and the efficiency of your blood to carry oxygen all improve if
cardiovascular training is effectively executed.
2. Aids in maintaining a healthy body composition. Aerobic and anaerobic exercise,
especially at higher intensities, contributes to a healthy Caloric burn. The fat you
store on your body is reserved for periods of prolonged or intense activity.
3. Confidently complete activities that have a cardiovascular demand, such as
climbing stairs, hiking, biking, jumping rope, dancing, Zumba, running, and
swimming.
4. Allows you to train harder during strength sessions without feeling tired.
5. Helps to lower the risk of cardiovascular diseases and blood pressure.

How Our Cardiovascular System Works During Exercise?

The cardiovascular system keeps the blood circulating as tissue cells take in
nutrients from and excrete metabolic by-products such as lactic acid and carbon
dioxide to their immediate environment. This ensures a continuous supply of
oxygen and nutrients and prevents pollution from the build-up of wastes. Using
blood as the transport medium, heart pumps the oxygen, nutrients, metabolic by-
products, and other substances into the vessels that move to and from the cells.

How does cardiovascular exercise affect your heart?

When performing cardio, blood flow is directed toward working muscles and
away from areas that aren't doing much (such as your arms during running, or the
digestive tract). There is increased blood flow, and blood volume returning to the
heart.
As the heart registers a larger blood volume, over time the left ventricle
adapts and enlarges. This larger cavity can hold more blood, and ejects more
blood per beat, even at rest.

3-Minute Step Test

Test for cardiovascular endurance level based on how quickly your heart
rate will come back down after a physical activity.

ACTIVITIES

Self-assessment of Cardiovascular Endurance

Reminders:
1. Make sure that you answered the Par-Q-Test and You, and you’re able to do this
activity
2. When taking the cardiovascular endurance, it is recommended that you wear
any comfortable clothing materials and rubber shoes.
3. The testing stations should be safe and free from obstructions.
4. Stretching is necessary before the activity
5. Prepare the following:
a. First Aid Kit
b. Drinking Water
c. Face towel (for the perspiration)
d. Prepare Score Card.

Cardiovascular Endurance Self-Assessment Card

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

Activity: 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 straight
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.
Radial Pulse Carotid Pulse
e. Count the pulse beat for 10 sec. Multiply it by 6.
Scoring – record the 60-second heart rate after the activity on Cardiovascular
Endurance Self-Assessment Card with Interpretation and Implication.

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
 WRAP–UP

Questions:

1. What have you learned in our lesson?

Answer:_____________________________________________________________________
_____________________________________________________________________________
____________________________________________________________________________.
2. What are the two most common parts of our body where we can find our pulse?
a. ________________________________________________
b. _________________________________________________

VALUING

Question:

1. Based on your cardiovascular endurance assessment and space you have at

home, what particular physical activities you can do to improve your
cardiovascular endurance? Take note that physical activities should be specific,
realistic, and attainable.
Answer:______________________________________________________________________
______________________________________________________________________________
_____________________________________________________________________________.

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. What physical activity would you suggest to her?
A. Push-ups B. Weight lifting C. Yoga D. Zumba
2. A runner can run for one (1) hour continuously without undue fatigue. This
runner has a developed:
A. Cardiovascular Endurance C. Muscular Endurance
B. Flexibility D. Muscular Strength

3. Reduce your risk of developing heart disease by increasing the efficiency of your
_____________, lungs, and blood vessels.
A. breathing C. muscles
B. heart D. Oxygen

4. These are cardiovascular activities except____________.

A. fast biking C. swimming
B. running D. weight lifting

5. To improve your cardiovascular fitness, you should have ______________________.

A. 10-25 percent of max HR C. 50-55 percent of max HR
B. 30-45 percent of max HR D. 60-85 percent of max HR

KEY TO CORRECTION

Recap Pretest Posttest

Measurements 5. D
3-Minute Step Test
5.
5. Anthropometric
Lungs 4. 4. D
4. BMI
Heart 3.
3. Waist to Hip Ratio 3. B
Blood 2.
2. Body Composition
Endurance 2. A
1. HRF Assessment
1. Cardiovascular
1. D

R E F E R E N CE S
BOOKS
Department of Education. Physical Education Teacher’s Guide. Philippines.2016
Urbiztondo. Mangubat, et al. HOPE 1- Health Optimizing Physical Education.
Fitness. Vibal Group Inc. Philippines.2016
WEBSITES

Active. How does cardiovascular exercise affect your heart? Retrieved from
https://www.active.com/fitness/articles/how-does-exercise-affect-your-
heart. Accessed July 27, 2020

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

Docsity. Respiratory System. Retrieved from

https://www.docsity.com/en/news/education-2/systems-human-body-
interactive-gifs/

Sparc Gym. (2018). Why Cardiovascular Fitness Is Important For Your Health.
Retrieved from https://sparcathens.com/why-cardiovascular-fitness-is-
important-for-your-health/.

Topend Sports.Step Test at Home .(2020,June 19).Retrieved from

https://www.topendsports.com/testing/tests/home-step.htm