Pagadian Diocesan Schools

SAN ISIDRO HIGH SCHOOL

Lower Lodiong Tambulig, Zamboanga del Sur

SELF-PACED LEARNING MODULE IN P.E. 7

Name: _______________________________________ Grade & Section:

Quarter: 1 Name of Teacher:
Module No.: 1 Teacher’s Mobile No.

EXERCISE PROGRAMS (INDIVIDUAL AND DUAL SPORTS

PHYSICAL FITNESS ASSESSMENT
Module Overview!

Welcome to the PE 7 Module 1 Physical Fitness Assessment.

Life is much more enjoyable when we are physically fit. Physical fitness is important to one’s
life. It indicates that you have the ability to face situations or changes with ease. Physical fitness is a
level of health in which an individual can do his/ her daily work, enjoy leisure time, resist diseases,
and meet emergency situation. It is a personal responsibility. Staying active keeps our body at high
level condition. Therefore, we have to be conscious with our lifestyle. Let’s start assessing our
activities and routines. This module will help you to determine and assess if you are physically fit.
After this module, you will be able to set your goals to develop and improve for your betterment.
Furthermore, you are guided with a set of learning icons that will help you understand the importance
of physical fitness and its assessments.

Learning Competencies:
In this module, you should be able to set goals based on your assessment results.
Specifically, you are expected to:
1. differentiate physical fitness from physical fitness tests/assessments;
2. perform the different physical fitness assessments appropriate to your age;
3. value the importance of physical fitness tests/assessments.
In going through the module, you have to read carefully. Perform the
activities as instructed. Answer the entire tests and exercises. Lastly, have
fun!

Instructional Materials:
The 21st Century MAPEH in ACTION 7, Gerardo C. Lacia , Adeline Pineda- Limos, Lualhati
Fernando-Callo, Chrismarile Resontoc-Cabatana, Narcisa Valencia-Lim. pp. 124-145
Pre-assessment
The result of the pre- test will check your present learning and understanding of the health and
skill-related physical fitness tests.
I. CLASSIFICATION
Directions: Classify the physical fitness tests found in the box either health-related
or skill-related.

3-Minute Step Test Sit and Reach

40-Meter Sprint Curl-up
Standing Long Jump Stork Balance Stand Test
Stick Drop Test Hexagonal Agility Test

Zipper Test Push- up

1
HEALTH- RELATED FITNESS TESTS SKILL- RELATED FITNESS TESTS
1. 6.
2. 7.
3. 8.
4. 9.
5. 10.
II. TRUE or FALSE
Directions: Read the statements carefully. Write True if the statement is correct and
False if it is wrong.

_______11. Physical education is the body’s ability to function effectively and efficiently without
excessive
fatigue.
_______12. Sit and reach assessment measures the flexibility component.
_______13. Sitting height and weight are the components needed to get your body mass index.

_______14. Hexagonal agility test determines your quickness, leg power and speed.
_______15. 40- meter sprint assessment measures your power.
INTRODUCTION
Activity 1: PAR Q and YOU (Personal Activity Readiness Questionnaire)

Directions: Read the questions carefully and answer each one honestly. Write YES
or NO on the space provided.
__________1. Has your doctor ever said that you have a heart problem or ailment and that
you should only do physical activity as recommended by a doctor?
__________2. Do you feel pain in your chest when you do physical activity?
__________3. Do you lose your balance because of dizziness or do you ever lose
consciousness?
__________4. Do you have a bone or joint problem that could be made worse by a
change in your physical activity?
__________5. Do you know of any other reasons why you should not do physical activity?
If Yes, why?

Activity 2: FIT or UNFIT

Directions: Write FIT if the statement relates to the characteristics of a physically fit
individual, and UNFIT if the statement is the opposite.
__________1. Can perform daily activities without fatigue (getting tired easily).
__________2. Has normal BMI (Body Mass Index).
__________3. Is always stressed and has no leisure.

2
 __________4. Is sickly and weak.
__________5. Has reserved energy for emergencies
INTERACTION
LESSON 1

READ TO UNDERSTAND

PHYSICAL FITNESS is the body’s ability to function effectively and efficiently without
excessive fatigue in work, leisure activities, to meet emergency situations and to resist diseases from
inactive life.
PHYSICAL FITNESS TEST refers to the assessment of the fitness level of an individual
conducted twice a year; in the beginning and at the end of the school year.
What are the different physical fitness tests/assessments?

HEALTH- RELATED PHYSICAL FITNESS ASESSMENTS

1. BMI or Body Mass Index evaluates a person in terms of height and weight. It also
serves as guide to consider if you are at risk of becoming obese.
Objective: To determine the total body mass.
Equipment: weighing scale, tape measure/ meter stick
Procedure:
a. Measure the body weight (kilogram) and height (meter)
b. Calculate the BMI using the formula below
FORMULA for BMI COMPUTATION CLASSIFICATION OF BMI
BMI = weight (kg) Underweight ˂ 18.5
Height (m)2 Normal 18.5 - 24.9
Example: Overweight 25.0 – 29.9
BMI= 68kg Obesity ˃ 30.0
(1.65) Extreme Obesity ˃40.0
= 24.98 (normal)

2. Flexibility Assessment: Sit and Reach

Objective: To assess the lower back and hamstring
Equipment: meter stick, wall
Procedure:
a.) Sit on the floor with your back, shoulder and hand leaning against the wall.
b.) With the legs extended in front, knees are straightened and the heels are one foot apart.
Overlap your hands to reach. Record the farthest point.

3
 CLASSIFICATION MEN WOMEN
SUPERIOR ˃27 ˃30
EXCELLENT 17 to 27 20 to 30
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
3. Flexibility Assessment: Zipper Test
Objective: To measure the flexibility of the shoulder joints
Equipment: ruler
Procedure:
a.) With your right hand, reach over your right shoulder and at the same time,
place your left behind your back and try to touch the fingers of the right hand.
b.) Perform the test with the other hand. Record the score as passed (when you had reached)
and failed (if not).
4. Muscular Endurance Assessment: Modified Curl-Up Test
Objective: To assess the endurance of the abdominal muscles
Equipment: mat, stopwatch
Procedure:
a.) Lay on the mat/floor with arms straight and hands extended, shoulders are
relaxed, palms down, finger straight with the knees bent and feet flat on the floor.
b.) Do the curl-up in a manner of extending the hands above the knees in 1
minute. Count the number of ups until the time stops or the executer pauses/ relaxes in a
while.

MEN CLASSIFICATION WOMEN

˃74 EXCELLENT ˃44
68 – 74 56 - 59
VERY GOOD
61 – 67 51 - 55
54 – 60 46 - 50
AVERAGE
46 – 53 41 - 45
39 – 45 33 - 40
POOR
31 – 38 26 - 32
20 – 30 15 - 25
VERY POOR
˂20 ˂15

5. Strength Assessment: Modified Push-Up Test

Objective: To assess the upper body’s strength and endurance
Equipment: mat, stopwatch
Procedure:

4
 a.) BOYS- Begin with a push up position with your body supported by your
hands and shoulders wide apart. Maintain a 90 degrees angle of the elbows. Do this in 1
minute.
b.) GIRLS- Start with your body or back in a straight position supported by your hands and
bent knees position. Fingers should be pointed forward. Lower your chest on the floor
with your back straight then go back to the starting position. Do this in 1 minute or until
your desired strength.

(for boys) (for girls)

MEN CLASSIFICATION WOMEN
˃44 EXCELLENT ˃44
39-44 39-44
VERY GOOD
33-38 33-38
29-32 29-32
AVERAGE
24-28 24-28
21-23 21-23
POOR
17-20 17-20
9-16 9-16
VERY POOR
˂9 ˂9
6. Cardiovascular Endurance Assessment: 3- Minute Step Test
Objective: To measure your cardiovascular recovery
Equipment: bench (12 inches in height), stopwatch
Procedure:
a.) Before taking the fitness test, get your resting heart rate (the heart beats per minute
before starting any activities) through your pulse. Pulse is the regular expansion of an
artery caused by the ejection of blood into the arterial system by the contractions of the
heart. You can easily locate your pulse either in the carotid or radial artery. Your pulse
rate or heart rate is the number of times the heart beats per minute (bpm).

b.) Start performing the 3 -minute step test at a correct

pace within 3 minutes. After 3 minutes, stop doing the
activity and remain standing to count your pulse in
15 seconds. Then multiply it by 4. The result of this is
your recovery heart rate (the beats per minute after
the quick respond or recovery).

5
 c.) Compute your maximum oxygen consumption or VO2
max in the 3-minute step test.
BOYS: VO2 max = 111.33 – (0.42 X recovery heart rate)
GIRLS: VO2 max = 65.81- (0.1847 X recovery heart rate)
EXAMPLE: VO2 max = 111.33 – (0.42 X 140 bpm) = 52.53

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
SUPERIOR ˃ 41.9 SUPERIOR ˃ 55.9

SKILL- RELATED PHYSICAL FITNESS ASESSMENTS

1. Speed Assessment: 40- Meter Sprint

Objective: To measure the acceleration and speed
Equipment: markers, stopwatch
Procedure: Record the time for a full running sprint in 40 meters.

FEMALE

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

6
 15 ˃ 6.90 6.41- 6.90 5.80- 6.40 ˂ 5.80

2. Agility Assessment: Hexagonal Agility Test

Objective: To determine the quickness or leg power and speed at the
same time maintaining a balance.

Equipment: 60cm (13 years old and above) or 50cm (12 years old and
below) hexagonal marked in the floor, meter stick/tape measure,
stopwatch.

Procedure:
a.) Stand in the middle of the hexagon facing outside.
b.) At the command “GO” start the stopwatch and jump
with your both feet over line B and go back to the middle,
then over line C. Move back again to the middle and so
on. Stop the time as you reached all the sides. The
shortest the time, the highest your classification.
b.) Do this for clockwise and counterclockwise route.
c.) Measure the test in seconds.
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

3. Reaction Time Assessment: Stick Drop Test

Objective: To measure the reaction time.
Equipment: ruler

Procedure:
a.) A partner holds a ruler in front of you.
b.) Place your index finger and thumb on the side of
the 50cm without contact. Hold the ruler vertically with
1 pointing downward.
c.) Your partner will drop the ruler without your knowledge
and you must catch it with your finger and thumb.
d.) Record the level at the point where his/her index finger
lies.
4. Coordination Assessment: Paper Juggling
Objective: To assess your hand- eye coordination.
Equipment: balled paper, stopwatch
Procedure:

7
 a. Stand straight.
b. Juggle the paper alternately right and left hands for 3 minutes. Once it falls,
stop the time.
RATING SCORE
EXCELLENT ˃35
GOOD 30-35
AVERAGE 20-29
FAIR 15-19
POOR ˂15

5. Balance Assessment: Stork Balance Stand Test

Objective: To measure your balance with a one foot
Equipment: stopwatch
Procedure:
a.) Stand straight. Put your hands on your hips.
b.) Raise one foot (non- supporting foot) on his side of your
knees of your supporting leg.
c.) Raise the heel to balance the ball on your foot as the time starts. Time stops when your
hand/s come off the hips, your foot wobbles or moves in any direction and the heel of your non-
supporting foot fails to connect with knee of your supporting foot.
d.) Do it with the other leg.

RATING SCORE

EXCELLENT ˃50 sec

GOOD 40-50 sec

AVERAGE 25-39 sec

FAIR 10-24 sec

POOR ˂10 sec

6. Power Assessment: Standing Long Jump

Objective: To measure the leg power
Equipment: tape measure and meter stick

Procedure:
a.) Stand behind the take-off line making sure that the tip of your shoes does
not go beyond.
b.) In a crouch position, swing your arms backward and jump forward as far

8
 as you can and land in both feet.
c.) Upon stepping down the floor, spot the mark where the back of the heels
closest to the take- off line.
d.) Do it in two trials and record the farther distance in centimeter.

PROCESSING QUESTIONS:

1. Do you consider yourself a physically fit person? Why?

_________________________________________________________________________________
_________________________________________________________________________________
_________________________________________________________________________________

2. What does it mean to be fit for you?

_________________________________________________________________________________
_________________________________________________________________________________
_________________________________________________________________________________

INTEGRATION

PHYSICAL FITNESS ASSESSMENT CARD

NAME: ___________________________________
HEALTH- RELATED FITNESS TESTS

A. BODY COMPOSITION: Body Mass Index

Weight Height BMI Classification

B. FLEXIBILITY

SIT AND REACH ZIPPER TEST

CM Classification RIGHT ARM LEFT ARM

C. STRENGTH

Number of CURL-UP Classification Number of PUSH- UP Classification

D.CARDIOVASCULAR ENDURANCE: 3 MINUTE STEP TEST

Heart Rate Per Minute Classification Heart Rate Per Minute Classification
Before The Activity After The Activity

PHYSICAL FITNESS ASSESSMENT CARD

NAME: _____________________________________________________
SKILL- RELATED FITNESS TESTS
A. SPEED: 40 METER SPRINT

9
 Time Classification

B. AGILITY: HEXAGONAL AGILITY TEST

Clockwise Time Counter Clockwise Average Classification
Time

C. REACTION TIME: STICK DROP TEST

1ST Trial 2nd Trial 3rd Trial Middle Score

D. COORDINATION: PAPER JUGGLING

Time Classification

E. BALANCE: STORK BALANCE STAND TEST

Right Foot Time Classification Left Foot Time Classification

F. POWER: STANDING LONG JUMP

DISTANCE
1st Trial 2nd Trial

Congratulations! You have successfully

completed the first activity. To further
enhance your learning, proceed to the
next activity.

Activity 2
Instructions: Show what you know by filling in the reflection sheet below.

3-2-1 REFLECTION
Three concepts I learned:
1. ________________________________________________
2. ________________________________________________
3. ________________________________________________

Two real-life realizations after finishing the topic

1. _________________________________________________

10
 2. _________________________________________________

One most favourite part of the lesson

1._________________________________________________

REFLECTION GUIDE

- In this lesson, you have learned about physical fitness test and assessment. In your own way, How
will you make yourself physically fit? Explain your answer.
_________________________________________________________________________________
_________________________________________________________________________________
_________________________________________________________________________________
_________________________________________________________________________________

Activity: MY PERSONAL GOAL CONTRACT

Directions: Complete the contract below by filling in the blanks with your own personal
goal. Refer to your answers in Activity 6 Evaluating Your Fitness
Assessment Result.

MY PERSONAL GOAL CONTRACT

I agree to commit to my goal in order to improve and develop my weaknesses
and threat/s. I will begin doing this goal on (when)_______________ and plan to reach by
(until)___________.
Moreover, my other fitness goals/ opportunities and timeframe include the following:
1. _____________________________________
2. _____________________________________
3. _____________________________________
Therefore, I submit myself entirely to do all tasks with dedication, discipline and
sincerity to attain my goal contract. So help me God!
_____________________________________________
NAME & SIGNATURE ABOVE PRINTED NAME

INTERVENTION

Assignment

Dance it out!
Directions: You are a fitness advocate and you wish to inspire everyone to stay fit and healthy.
Create a blog that contains at least five (5) ways to maintain and promote physical fitness. Your
output will be assessed using a rubric.

RUBRICS
Gracefulness - 25
Choreography - 30
Mastery - 30
______
75 pts.
Post assessment
Now, that you are finished accomplishing the module, let us check what you have learned.

11
 I. MULTIPLE CHOICE

Directions: Read the questions below and write the letter of your answer on the space provided.

_______1. It is the ability of the body to function effectively and efficiently without excessive
fatigue.
A. Exercise B. Health-Related C. Physical Fitness D. Skill-Related
_______2. Body Mass Index determines the total body mass through height and ___________.
A. arm span B. fitness C. sitting height D. weight
_______3. It is one of the health-related physical fitness assessments that measures the
lower back and hamstring.
A. Push-up B. Sit and Reach C. Zipper Test D.40-Meter Sprint
_______4. Which of the following physical fitness tests assesses the endurance of the
abdominal muscles?
A. Curl-up B. Push-up C. Sit and Reach D. Zipper Test
_______5. Below are the health- related physical fitness assessments except one.
A. Curl-up C. Push-up
B. Hexagonal Agility Test D. Sit and Reach
_______6. What skill-related physical fitness assessment measures your acceleration and
speed?
A. 40-Meter Sprint C. Stick Drop Test
B. Paper Juggling D. Stork Stand test
_______7. A skill-related physical fitness assessment that determines the quickness and leg
power is ________.
A. 40-Meter Sprint C. Hexagonal Agility Test
B. 3-Minute Step Test D. Push- up

_______8. Below are the skill-related physical fitness assessments except ________.
A. Standing Long Jump C. Stork Balance Stand Test
B. Stick Drop Test D. Zipper Test
_______9. Which is NOT a health-related physical fitness component?
A. Endurance C. Strength
B. Flexibility D. Reaction time
_______10. Which of the following is NOT a skill-related physical fitness component?
A. Agility C. Body Composition
B. Balance D. Coordination

II. MODIFIED TRUE OR FALSE.

12
Directions: Read the statements carefully. Write TRUE if the statement is correct and if it is
FALSE, change the underlined word/s to make the statement true.

_______11.An individual is considered physically fit when he /she can perform his/her daily
tasks without excessive fatigue.
_______12. Keith’s BMI is 25.98. His height is 1.65m and weighs 68kg.
_______13. BMI is a guide to consider if you are at risk of becoming obese and determines
your total body fat compared to lean mass.

_______14. Jay has a 140 bpm after taking his 3-minute step test. It shows that his maximum
oxygen consumption which is 52.53 made him superior.
_______15. Stork stand test measures your balance with one foot.

Congratulations! You did a great job! Rest and relax a while

then move on to the next lesson. Good luck!

ANSWER KEY
PRE ASSESSMENT Review Activities Assessment (Post-
test)

13
I. CLASSIFICATION 1. √ Activity 1 (answers I. MULTIPLE
Health-related FT 2. √ matters on learner’s idea CHOICE
(in any order) 3. √ and experienced) 1. C
1. Sit and Reach 4. √ Activity 2 2. D
2. Curl-up 5. √ FIT or UNFIT 3. A
3. Push-up 6. √ 1. FIT 4. A
4. Zipper Test 7. √ 2. FIT 5. B
5. 3-Minute Step Test 8. √ 3. UNFIT 6. A
Skill-related FT 9. √ 4. UNFIT 7. C
(in any order) 10. √ 5. FIT 8. D
6. Hexagonal Agility Test Activities 3, 4, 5, 6, 7, 8 9. D
7. 40-Meter Sprint and 9 (answers vary on 10. C
8. Standing Long Jump learners’ understanding II. MODIFIED
9. Stork Balance Test and assessments) TRUE OR FALSE
10. Stick Drop Test 11. True
12. 24. 98
II. TRUE or FALSE 13. True
11. True 14. excellent
12. True 15. True
13. False
14. True
15. False

14