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MAPEH
PHYSICAL EDUCATION

Department of Education ● Republic of the Philippines

 What I Know

Before starting with this module, let us see what you already know about
physical fitness.

Directions: Fill in the missing letters in the box to come up with the complete
word/phrase. Write your answers in your activity notebook.

1. It is a fitness progress record that can be monitored.

T A K A B L

2. It refers to the number of exercise sessions per week. For example, three to
five times per week.
F R Q E C Y

3. It refers to the mode of exercise being performed.

T P

4. This principle indicates the need for an individual.

S P C F I I T Y

5. It is writing down the amounts, times, days, and other measure factors.
M E S R L E

6. It indicates that load could be increased gradually overtime to remain

effective and safe for best results.
P R G E S O N
7. It is a training program that maintains individual’s interest and provides a
change of pace while still making progress toward desired goals.
V R A T I N
8. It refers to the goals that must be realistic.
A C I V A L E
9. It is the degree of effort or exertion put forth by an individual during exercise.
I T N S T Y
10. It is the duration of the length of the activity or exercise.
T M

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11. It is a principle that incorporates time to rest into the fitness program.
R E C V R

12. It is a goal to be developed with a limited amount of time in mind.

S H R - E R

13. It is the most basic fitness training principle.

O V R L A
14. It is a detailed plan of what you want to achieve.

S P C F I T Y

15. It is a goal that requires enough time and planning.

L N - E M

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 What’s In

Activity 1: My PFT Results

Directions: Complete the table below. Copy the results of your Physical Fitness
Test and Set Goals found in Quarter 1- Module 1 in your MAPEH
activity notebook.
NAME: ________________________ AGE: ____________________
BMI: ______________________ CLASSIFICATION: _________________
PHYSICAL FITNESS TESTS Quarter 1 Quarter 1
Results of Physical Set Goals
Fitness Test
1. Sit and Reach
2. Zipper Test
3. Curl- Up
4. Push-Up
5. 3-Minute Step Test
6. 40-Meter Sprint
7. Hexagonal Agility Test
8. Stick Drop Test
9. Paper Juggling
10. Stork Balance Stand Test
11. Standing Long Jump

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 What’s New

Activity 2: Self - Check

Directions: Copy the table below. Put if you performed the Set Goals and X
if not.

PHYSICAL FITNESS TESTS Quarter 1 Quarter 1

Results of Physical Set Goals or X
Fitness Test (Copy set
(Copy results from goals from the
the table in Activity table in
1) Activity 1)
1. Sit and Reach
2. Zipper Test
3. Curl- Up
4. Push-Up
5. 3-Minute Step Test
6. 40-Meter Sprint
7. Hexagonal Agility Test
8. Stick Drop Test
9. Paper Juggling
10. Stork Balance Stand Test
11. Standing Long Jump

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 What Is It

PHYSICAL FITNESS ASSESSMENT

HEALTH- RELATED FITNESS TESTS

A. BODY COMPOSITION: Body Mass Index

Weight Height BMI Classification FORMULA for BMI CLASSIFICATION OF BMI
COMPUTATION
BMI = weight (kg) Underweight ˂ 18.5
Height (m)2 Normal 18.5 - 24.9
Example: Overweight 25.0 –
BMI= 68kg 29.9
(1.65) Obesity ˃ 30.0
= 24.98 Extreme Obesity ˃40.0
(normal)
B. FLEXIBILITY

SIT AND REACH ZIPPER TEST CLASSIFICATION MEN WOMEN

SUPERIOR ˃27 ˃30
CM Classification RIGHT LEFT EXCELLENT 17 to 27 20 to 30
ARM ARM GOOD 6 to16 11 to 19
AVERAGE 0 to 5 1 to 10
FAIR -1 to -8 0 to -7
POOR -9 to -20 -8 to -15
VERY POOR ˂-20 ˂-15

C. STRENGTH
Number Classification Number Classification MEN CLASSIFICATION WOMEN
˃74 EXCELLENT ˃44
of of 68 – 74 56 - 59
VERY GOOD
CURL- PUSH- 61 – 67 51 - 55
54 – 60 46 - 50
UP UP 46 – 53
AVERAGE
41 - 45
39 – 45 33 - 40
POOR
31 – 38 26 - 32
20 – 30 15 - 25
VERY POOR
˂20 ˂15

D. CARDIOVASCULAR ENDURANCE: 3 MINUTE STEP TEST

Heart Classification Heart Classification

Rate Per Rate Per
Minute Minute
Before the After the
Activity Activity

TABLE OF MAXIMUM VO2

FEMALE MALE
VERY POOR ˂ 25.0 VERY POOR ˂ 35.0
POOR 25.0 – 30.0 POOR 35.0 – 38.3
FAIR 31.0 – 34.9 FAIR 38.4 – 45.1
GOOD 35.0 – 38.9 GOOD 45.2 – 50.9
EXCELLENT 39.0 – 41.9 EXCELLENT 51.0 – 55.9

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 SUPERIOR ˃ 41.9 SUPERIOR ˃ 55.9

SKILL- RELATED FITNESS TESTS

A. SPEED: 40 METER SPRINT
FEMALE
Time Classification AGE POOR FAIR GOOD EXCELLENT
12 ˃8.10 7.60-8.10 7.20- 7.59 ˂7.20
13 ˃8.10 7.60-8.10 7.10- 7.59 ˂ 7.10
14 ˃ 7.90 7.31-7.90 6.40- 7.30 ˂ 6.40
15 ˃ 7.60 7.11-7.60 6.10- 7.10 ˂ 6.10
MALE
AGE POOR FAIR GOOD EXCELLENT
12 ˃ 8.00 7.41- 8.00 7.00- 7.40 ˂ 7.00
13 ˃ 8.00 7.31- 7.90 6.50- 7.30 ˂ 6.50
14 ˃ 7.00 6.61- 7.00 5.90- 6.60 ˂ 5.90
15 ˃ 6.90 6.41- 6.90 5.80- 6.40 ˂ 5.80

B. AGILITY: HEXAGONAL AGILITY TEST

Clockwise Counter Average Classification

Time Clockwise
Time

GENDER EXCELLENT ABOVE AVERAGE BELOW POOR

AVERAGE AVERAGE
MALE ˂ 11.2 11.2 - 13.3 13.4- 15.5 15.6-17.8 ˃ 17.8
FEMALE ˂ 12.2 12.2 - 15.3 15.4- 18.5 18.6- 21.8 ˃ 21.8

C. REACTION TIME: STICK DROP TEST

1ST 2nd 3rd Middle RATING SCORE
EXCELLENT ˃35
Trial Trial Trial Score GOOD 30-35
AVERAGE 20-29
FAIR 15-19
POOR ˂15

D. COORDINATION: PAPER JUGGLING

Time Classification RATING SCORE
EXCELLENT ˃35
GOOD 30-35
AVERAGE 20-29
FAIR 15-19
POOR ˂15

E. BALANCE: STORK BALANCE STAND TEST

Right Classification Left Foot Classification RATING SCORE
EXCELLENT ˃50 sec
Foot Time GOOD 40-50 sec
Time AVERAGE 25-39 sec
FAIR 10-24 sec
POOR ˂10 sec

F. POWER: STANDING LONG JUMP

DISTANCE
1st Trial 2nd Trial

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 https://slideplayer.com/slide/13009944/
A SMART Guide to Goal Setting

When taking on any challenge, it is a good idea to define your goals. You
should identify what you want to accomplish and how you will carry out your plan.

The following are important when making positive change and will help you
succeed.

A. Short-term goal should be developed with a limited amount of time in mind.

Example: A 15-year old is aiming to improve his road running time over three
kilometers by five seconds each week.

B. Long-term goal is something you want to do further in the future. It requires

time and planning.

Example: A girl is aiming to run a distance of eight kilometers by the end of the
school.

These goals should be:

S-M-A-R-T

S (Specific) Write down what you want to achieve.

M (Measurable) Write down amounts, times, days, and other measure

factors.

A (Achievable) Set goals that are realistic.

R (Relevant) Choose goals which are necessary for your fitness

improvement.

T (Trackable) Record your progress to monitor what you have achieved.

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Principles of Fitness Training

A. Principle of Overload is the most basic of all fitness training principles. It

specifies that you must perform physical exercise than normal amounts
(overload) to get an improvement in physical fitness and health benefits.

Example:

If improvement in muscular strength is the goal, the muscle must be exercised

with a greater weight than normal.

B. Principle of Specificity indicates that you must train a specific energy

system and specific muscle groups in order for them to improve.

Example:

If you want to develop the cardiovascular endurance, you must design a

training program that primarily utilizes a particular energy system.

C. Principle of Progression indicates that load could be increased gradually

overtime to remain effective and safe for best results.

Example:

An individual training to gain cardio respiratory endurance may begin in an

exercise program by jogging 2 kilometers at a moderate intensity. The next
week, the individual could increase distance to 2 ½ kilometers while still
working at the same level of intensity. Week after week, the overload could be
adjusted until the desired level of fitness is attained.

D. Principle of Variation maintains individual’s interest and provides a change

of pace while still making progress toward desired goals. Variation lessens
boredom and overcomes periods where there seem to be little progress.

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 Example: Alternating hard workouts with easier workouts and running in
different locations within the community are some ways to introduce
variability into one’s fitness program.

E. Principle of Recovery is a principle that incorporates time to rest into the

fitness program.

Example:

An individual may work one day on improving upper body strength and devote
the next day’s training to working lower body strength.

FITT Principle

A well-designed personal physical activity plan will outline how often

(frequency), how long (time), and how hard (intensity) a person exercises,
and what kind of exercises (type) are selected. FITT Principle is a formula
in which each letter represents a factor important for determining the correct
amount of physical activity.

Applying the Basic Training Principles

 Frequency refers to the number of exercise session per week. For example,
three to five times a week.
 Intensity is the degree of effort or exertion put forth by an individual during
exercise.
 Time is the duration of the length of the activity, such as 40 minutes of
exercise. It is how long an exercise must be performed to be effective.
 Type is the mode of exercise being performed. The selection of the type of
exercise should be guided by the fitness goal to be achieved.

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 What’s More

Activity 3: Before and After Comparison

Directions: Write the results of your First Quarter- Module 1 in the BEFORE column
and the present result of your Physical Fitness Test in the AFTER
column. Then, identify your present results either BT (Below Target) or
AT (Above Target) in the interpretation column.

Interpretation
Physical Fitness Test Before After
(AT/BT)
Example: 1. Zipper Test FAILED PASSED AT
2. Push-up 13 21 BT
Body Mass Index
Sit and Reach
Curl-up
Push-up
3-minute Step Test
40meter Sprint
Hexagonal Agility Test
Stick Drop Test
Stork Balance Stand Test
Standing Long Jump

What I Have Learned

Activity 4: Sum Up

Directions: Complete the ideas expressed in the paragraph below by supplying the
missing words. Do this in your MAPEH Activity notebook.

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 Short term goal should be developed with a 1. ____________ amount
of time in mind while long term goal is something you want to do further in the 2.
___________.

What I Can Do

Activity 5: My Goal!

Directions: In the table below, write the target which you did not meet. Plan your
goals to improve them by using FITT Principle. Follow the given
example. Do this in your MAPEH activity notebook.

Below Type of
Goal Frequency Intensity Time
Target Activity

Example: Increase my Monday 2 sets (10 4-5 Push-up

Muscular muscular Wednesday repetition) minutes
strength and strength and Friday
endurance endurance (arm)

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 Assessment

Directions: Read the statements carefully. Choose your answers in the clue box. Do
this in your MAPEH activity notebook.
Principle of Overload Frequency Intensity Time
Long-term goal Short-term goal Achievable Type
Principle of Progression Principle of Recovery Relevant Trackable
Principle of Variation Goal Setting Principle of Specificity

_________1. The goal that is developed with a limited amount of time.

_________2. The principle that incorporates time to rest in your fitness program.
_________3. It is the degree of effort exerted by an individual during exercise.
_________4. The most basic of all fitness training principles.
_________5. It refers to the mode of exercise being performed.
_________6. The principle which states that training load could be gradually
increased overtime to remain effective and safe for best results.
_________7. It is a goal that requires enough time and planning.
_________8. It refers to the number of exercise session per week.
_________9. It is a detailed plan of what you want to achieve.
_________10. It is the duration of the length of the activity or exercise.
_________11. It indicates that you must train a specific energy system and specific
muscle groups in order for them to improve.
_________12. It is a SMART Plan that enables you to choose goals which are
necessary for your fitness improvement.
_________13. It is a training program that maintains individual’s interest and
provides a change of pace while still making progress toward desired
goals.
_________14. It is a fitness progress record that can be monitored.
_________15. It refers to the goals that must be realistic.

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 Additional Activity

Activity 6: Research Me

Directions: Answer the following questions in your MAPEH activity notebook.

1. What are Dual Sports?

2. Enumerate three examples of Dual Sports.

Congratulations! You have successfully completed Module 1.

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 References

BOOK

Bushman, Barbara., Complete Guide to Fitness and Health, Human Kinetics,

Illinois, 2011

Cagas, J. & Pante, G. Physical Education and Health Learner’s Material.

Philippines. FEP Printing Corporation, 2017.

Hoeger, W, W, K., Lifetime Physical Fitness and Wellness, 12th Edition, US

2013

Wuest. D.A., & Fissete J.L., Foundations of Physical education, Exercise

Science, and Sport. 17th Edition. New York. Mc. Grawl- Hill Companies. Inc,
2012

ELECTRONIC RESOURCES

Hart, Lilian, 14/3/2012, Co-ordination Power SHMD 249, 10/05/2020,

https://slideplayer.com/slide/13009944/

For inquiries or feedback, please write or call:

Department of Education – Region 10

Office Address: Zone 1, DepEd Building Masterson Avenue,
Upper Balulang, Cagayan de Oro City, 9000
Contac number: (088) 880 7072
E-mail Address: region10@deped.govph
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