8

Physical Education
Quarter 1 – Module 1:
Go for Fitness Goal

CO_Q1_Physical Education 8_ Module 1

Physical Education – Grade 8
Alternative Delivery Mode
Quarter 1 – Module 1: Go for Fitness Goal
First Edition, 2020

Republic Act 8293, section 176 states that: No copyright shall subsist in
any work of the Government of the Philippines. However, prior approval of the
government agency or office wherein the work is created shall be necessary for
exploitation of such work for profit. Such agency or office may, among other things,
impose as a condition the payment of royalties.

Borrowed materials (e.g., songs, stories, poems, pictures, photos, brand

names, trademarks, etc.) included in this module are owned by their respective
copyright holders. Every effort has been exerted to locate and seek permission to
use these materials from their respective copyright owners. The publisher and
authors do not represent nor claim ownership over them.

Published by the Department of Education

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

Development Team of the Module

Writers: Jeny Lyn N. Libre, Leslie A. Etang

Content Editors: Danny O. Baldos, Marie D. Bernadez, Amor T. Ragosta,
Maricel D. Capiña, Neil John B. Galarion, Michael U.
Martin, Kristi Venna C. Arlan, Ivony B. Donadillo
Language Reviewers: Ivy I. Naparan, Ever Joy M. Chucas, Mercedes G. Gresos,
Ferdinand C. Elma, Jocelyn E. Plaza, Reynaldo L.
Enriquez, Mary Grace Camarillo, Pepsi C. Lopez

Illustrators: Krizza M. Ibardolaza, Ruth B. Elman, Glecerio Dano

Layout Artists: Blessy T. Soroysoroy, Ruth C. Cuesta, Jaypee D. Platero,
Kim E. Masendo
Management Team: Francis Cesar B. Bringas, Isidro M. Biol Jr, Josephine
Chonie M. Obseñares, Bernard C. Abellana, Maripaz
F. Magno, Lorenzo O. Macasocol, Gemma A. De Paz,
Lorna P. Gayol, Lelani R. Abutay, Abraham L.
Masendo, Joel P. Longaquit, Philip Trillana, Menerva
P. Barabar, Maria Joan Princess P. Lumanta, Rubie
S. Dasmariñas

Printed in the Philippines by ________________________

Department of Education – Caraga Region

Office Address: Teacher Development Center

JP Rosales Avenue, Butuan City, Philippines 8600
Telefax: (085) 342-8207/ (085) 342-5969
E-mail Address: caraga@deped.gov.ph
 8

Physical Education
Quarter 1 – Module 1:
Go for Fitness Goal
Introductory Message

This Self-Learning Module (SLM) is prepared so that you, our dear learners,
can continue your studies and learn while at home. Activities, questions,
directions, exercises, and discussions are carefully stated for you to
understand each lesson.

Each SLM is composed of different parts. Each part shall guide you step-by-
step as you discover and understand the lesson prepared for you.

Pre-tests are provided to measure your prior knowledge on lessons in each

SLM. This will tell you if you need to proceed on completing this module or if
you need to ask your facilitator or your teacher’s assistance for better
understanding of the lesson. At the end of each module, you need to answer
the post-test to self-check your learning. Answer keys are provided for each
activity and test. We trust that you will be honest in using these.

In addition to the material in the main text, Notes to the Teacher are also
provided to our facilitators and parents for strategies and reminders on how
they can best help you on your home-based learning.

Please use this module with care. Do not put unnecessary marks on any
part of this SLM. Use a separate sheet of paper in answering the exercises
and tests. And read the instructions carefully before performing each task.

If you have any questions in using this SLM or any difficulty in answering
the tasks in this module, do not hesitate to consult your teacher or
facilitator.

Thank you.

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For the learner:

Welcome to the PE 8 Alternative Delivery Mode (ADM) on Module on Go for

Fitness Goal.

The hand is one of the most symbolized parts of the human body. It is often
used to depict skill, action and purpose. Through our hands we may learn, create
and accomplish. Hence, the hand in this learning resource signifies that you as a
learner are capable and empowered to successfully achieve the relevant
competencies and skills at your own pace and time. Your academic success lies in
your own hands.

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 guided to process the contents of the learning resource while being an active
learner.

This module has the following parts and corresponding icons:

What I Need to Know This will give you an idea of the skills or
competencies you are expected to learn in
the module.

What I Know This part includes an activity that aims to

check what you already know about the
lesson to take. If you get all the answers
correct (100%), you may decide to skip this
module.

What’s In This is a brief drill or review to help you link

the current lesson with the previous one.

What’s New In this portion, the new lesson will be

introduced to you in various ways such as a
story, a song, a poem, a problem opener, an
activity or a situation.

What is It This section provides a brief discussion of

the lesson. This aims to help you discover
and understand new concepts and skills.

What’s More This comprises activities for independent

practice to solidify your understanding and
skills of the topic. You may check the
answers to the exercises using the Answer
Key at the end of the module.

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 What I Have Learned This includes questions or blank
sentence/paragraph to be filled in to process
what you learned from the lesson.

What I Can Do This section provides an activity which will

help you transfer your new knowledge or
skill into real life situations or concerns.

Assessment This is a task which aims to evaluate your

level of mastery in achieving the learning
competency.

Additional Activities In this portion, another activity will be given

to you to enrich your knowledge or skill of
the lesson learned. This also tends retention
of learned concepts.

Answer Key This contains answers to all activities in the

module.

At the end of this module, you will also find:

References This is a list of all sources used in

developing this module.
The following are some reminders in using this module:

1. Use the module with care. Do not put unnecessary mark/s on any part of
the module. Use a separate sheet of paper in answering the exercises.
2. Don’t forget to answer What I Know before moving on to the other activities
included in the module.
3. Read the instruction carefully before doing each task.
4. Observe honesty and integrity in doing the tasks and checking your
answers.
5. Finish the task at hand before proceeding to the next.
6. Return this module to your teacher/facilitator once you are through with it.
If you encounter any difficulty in answering the tasks in this module, do not
hesitate to consult your teacher or facilitator. Always bear in mind that you are not
alone.

We hope that through this material, you will experience meaningful learning
and gain deep understanding of the relevant competencies. You can do it !

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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 the goal-setting based on assessment results. 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 contains:

Lesson 1 – Health- Related Fitness Goals and Its Importance

After going through this module, you are expected to:

1. undertake physical activity and physical fitness assessments
(PE8PF-la-h-23)
a. demonstrate understanding on physical fitness;
b. identify and describe the components of Health-Related
Fitness (HRF);

2. set goals based on assessment results (PE8PF-IA-24)

a. express appreciation on the importance of planning in

achieving fitness goals;
b. make a personal fitness plan based on assessment results.

1 CO_Q1_Physical Education 8_ Module 1

 What I Know

Directions: Choose the most appropriate answer to each of the questions

below. Write the letter of your choice on a separate sheet of paper.

1. Which of the following components promote total health and prevent

the beginning of diseases and problems associated with physical
activities?
A. body composition
B. skill-related components
C. health-related components
D. physical fitness components

2. How do you record your score in the 3-Minute Step Test?

A. record the 60- second heart rate before activity
B. record the 30- second heart rate after the activity
C. record the 60- second heart rate after the activity
D. record the 60- second heart rate during the activity

3. What is referred to as the ability of your body systems to work

together efficiently, to be healthy and to perform activities of daily
living?
A. physical fitness
B. muscular strength
C. muscular endurance
D. cardio-vascular endurance

4. What is referred to as a future plan or desired results that a person or

a group of people want to achieve in a specific timeline?
A. aim
B. goal
C. objective
D. wish

5. Which of the following is used to measure your height?

A. mat
B. ruler
C. stop watch
D. tape measure

2 CO_Q1_Physical Education 8_ Module 1

6. Which of the following is NOT a health-related fitness test?
A. sit-up
B. push-up
C. sit and reach
D. stick-drop-test

7. Which of the following would not be a benefit of walking?

A. builds aerobic fitness
B. lowers blood pressures
C. it is a high impact exercise
D. helps with weight management

8. What health-related fitness refers to the ability of the muscle or group

of muscles to sustain repeated contractions against resistance for an
extended period of time?
A. flexibility
B. muscular strength
C. muscular endurance
D. cardiovascular endurance

9. What term/s describe/s the use of barbells, dumbbells, and machines

to improve fitness, health and appearance?
A. weight lifting
B. body building
C. weight training
D. strength and conditioning

10. The following are the positive outcome in engaging in Physical

Fitness EXCEPT one:
A. hypertension
B. stress reduction
C. enhanced self- esteem
D. improve physical appearance

11. How can one maintain an ideal body weight?

A. follow the latest diet fads
B. believe in the power of your genes
C. consult a doctor about an effective diet pill that you can take
D. balance the amount of food you eat with regular physical activity

12. What health-related component assessed by 90-degree push-ups?

A. body composition
B. muscular strength
C. muscular endurance
D. cardiovascular endurance

3 CO_Q1_Physical Education 8_ Module 1

13. In doing sit-and-reach, what health-related component is being
measure?
A. flexibility
B. muscular strength
C. muscular endurance
D. cardiovascular endurance

14. What health-related fitness component is used in describing the

percentage of fat, bone, water and muscle in human bodies?
A. body composition
B. muscular strength
C. muscular endurance
D. cardiovascular endurance

15. What health-related fitness component is assessed in doing a 3-

Minute Step Test?
A. body composition
B. muscular strength
C. muscular endurance
D. cardiovascular endurance

4 CO_Q1_Physical Education 8_ Module 1

Lesson
Health- Related Fitness Goals
1 and Its Importance

The health-related fitness activities have vital roles in the holistic

development of an individual. The fitness activities depend on the individual’s
choice, age and ability. Health-related fitness develops cardiovascular fitness and it
helps you in the process of aging. To achieve the level of fitness we desire, one has
to set goals. Setting goals is important. This will serve as a basis for you to
prioritize strategies leading to the achievement of your goals in life.

What’s In

In your Grade 7 lesson, you have learned about the different physical fitness
components, the health-related components and the skill-related components.
This time, let us check if you can still remember the concepts from your
previous lesson.

Directions: Write HRF if you think that the picture is Health-Related Fitness and
SRF if it is Skill-Related Fitness. Write your answers on a separate sheet of paper.

________1. ________ 4.

________2.

________ 5.

________3.

Illustrated by: Krizza M. Ibardolaza & Ruth B. Elman

5 CO_Q1_Physical Education 8_ Module 1

 What’s New

Directions: Using the pool of letters below, look for 10 terms which
correspond to the definitions written in vertical and horizontal manners.
Write the words in your activity notebook.

E B H I L P M Q R H

N C G O A L S N S E

D F G J K A O P T A

U D F I T N E S S L

R E W X A Y D E E T

A S F G R H U L T H

N I L K G L C F T M

C R I V E N A N I O

E E F S T V T X N Z

S T R E N G T H G A

Horizontal
1. This refers to the future plan or desired results that a person or a
group of people want to achieve in a specific timeline.
2. This refers to the general condition of the body.
3. This is the quality or state of being physically strong
Vertical
4. This is an objective or result toward which efforts are directed.
5. This is a person’s essential being that distinguishes them from others.
6. This refers to the manner, position or direction in which something is
set.
7. This is defined as the feeling of longing or hoping for someone or
something to happen.
8. This is an inborn, biologically determined drive to attain a goal or
satisfy a need.
9. It is the ability to sustain the necessary activity level for a specific
competitive sport.
10. This is the condition of an individual being physically fit and health.

6 CO_Q1_Physical Education 8_ Module 1

 What is It

In this part of the module, you are going to enhance your understanding of the
components of health-related fitness and important information related to setting
goals. Take note of the terms that you will encounter in this module as this will
help shape your understanding of the lesson.

Physical Activity and Physical Fitness Defined

Physical activity is any bodily movement created by skeletal muscles that

require energy outflow. It is produced by alternating reduction and relaxation of the
skeletal muscles which results in a notable increase in energy a person uses.

 Going for a walk, bike, or run (join our indoor walking program)
 Doing household chores (e.g. scrubbing the floor, fetching water)
 Taking the stairs instead of the elevator
 Playing at the park
 Raking leaves

The Benefits of Physical Activity

The engagement in physical activities produces great health benefits in

improving the body’s ability to do more with less effort. But there are many gains
such as the following:
 Easy breathing due to improved respiration and blood circulation
 Improved cardiac output because the heart gets stronger and efficient
 Improved vascular system because your veins and arteries become cleaner
from the reduction of fatty deposits
 Maintained and sustained physical activity or work overtime resulting to
increased muscular strength and endurance.
 Improved flexibility and sensory skills like balance and movement

Understanding Physical Fitness Test

The Physical Fitness Test (PFT) is a set of procedures intended to
determine a student’s level of physical fitness. It is designed to test two
categories of physical fitness commonly referred to as “health-related” and
“skill- related”.
A wellness way of life is allowing oneself to undergo testing for fitness.
This is to ensure that one has adequate health and skill -related fitness
levels to perform everyday activities without feeling tired.

7 CO_Q1_Physical Education 8_ Module 1

 With fitness testing are physical activities that will enhance fitness. This is also
intended for you to enhance your strengths and improve your weakness as you go
discover them one by one.

Basic Terms in Fitness

 Fitness is a condition in which an individual has enough energy to avoid
fatigue and enjoy life.
 Physical Fitness is a state of health and well- being that enables the
individual to perform well in the aspects of sports, occupations and daily
activities.
 Health-Related Fitness is the ability to become and stay physically healthy.
 Health-Related Components refer to the factors that promote total health
and prevent the beginning of disease and problems associated with an
activity.

Five Health- Related Fitness Components

1. Cardiovascular Fitness is the ability of the heart (cardio) and circulatory
system (vascular) to supply oxygen to muscles for an extended period of time.
Example: 1 km. run, cycling and step- test

3-Minute Step Test- this test measures your cardiovascular endurance.

Count 1 Count 2 Count 3 Count 4

Illustrated by: Glecerio Dano

Equipment:

1. Step
Height of Step
 Secondary- 12 inches
2. Stopwatch

3. Drum, clapper, clicker, metronome with speaker or any similar device

Procedure

For the Tester:

a. Stand at least one foot away from the step or bench with trunk erect
and eyes looking straight ahead.

8 CO_Q1_Physical Education 8_ Module 1

 b. The first step of the sequence should be alternate. At the signal “go”,
step up and down the step/bench for 3 minutes at a rate of 96 beats
per minute.
First Sequence- One step consists of 4 beats-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) for the first sequence.
Second Sequence- Then up with the right foot (ct. 1), up with the left foot (ct.
2), down with the right foot (ct. 3), down with the left foot (ct. 4) for the
second sequence.Observe proper breathing (inhale through the nose, exhale
through the mouth).
c. Immediately after the exercise, stand and locate your pulse and in five
(5) seconds, or at a signal, start to get the heart rate.
d. Don’t talk while taking the pulse beat.
e. Count the pulse beat for 10 seconds and multiply it by 6.

For the Partner:

a. As the student assumes the position in front of the step, signal,

“ready” and “go”, start the stopwatch for the 3-minute step test.
b. After the test, allow performer to locate his/her pulse in 5 seconds.
c. Give the signal to count the pulse beat.
d. Let the performer count his/her pulse beat for 10 seconds and
multiply it by 6.

Scoring: record the 60- second heart rate after the activity.

1. Muscular Strength refers to the maximum amount of force a muscle can exert
against opposing force.
Example: Push- ups and sit- ups
 90-degree Push-ups - this test measures the strength of the upper
extremities.

Illustrated by:
Glecerio Dano
Push-up for Girls Push-up for Boys

9 CO_Q1_Physical Education 8_ Module 1

 Equipment: Exercise mats or any clean mat.

Procedure

For the Tester:

a. Lie down on the mat; face down in standard push-up position: palm
on the mat about shoulder width, fingers pointing forward, and legs
straight, parallel, and slightly apart, with the toes supporting the feet.
b. For Boys: straighten the arms, keeping the back and knees straight,
the lower the arms until there is a 90- degree angle at the elbows
(upper arms are parallel to the floor).
For Girls: with knees in contact with the floor, straightens the arms,
keeping the back straight, then lowers the arms until there is 90-
degree angle at the elbows (upper arms are parallel to the floor).
c. Perform as many repetitions as possible, maintaining a cadence of 20
push-ups per minute. (2 seconds going down and 1 sec. going up).
d. A maximum of 50 push-ups for boys and 25 push-ups for girls.

For the Partner:

a. As the tester assumes the position of push-up, start counting as the

tester lowers his/her body until he/she reaches 90-degree angle at the
elbow. The partner should stand in front of the tester and his/her
eyes should be close to elbow level to accurately judge the 90 degrees
bend.
b. Make sure that the performer executes the push-ups in the correct
form.
c. The test is terminated when the performer can no longer execute the
push-ups in the correct form, is in pain, voluntarily stops or cadence
is broken.

Scoring- record the number of push-ups made.

Push-up Boys Secondary

Score Standard Interpretation

5 33 and above Excellent

4 25-32 Very Good

3 17-24 Good

2 9-16 Good

1 1-8 Fair

10 CO_Q1_Physical Education 8_ Module 1

 Push-up Girls Secondary

Score Standard Interpretation

5 33 and above Excellent

4 25-32 Very Good

3 17-24 Good

2 9-16 Fair

1 1-8 Needs Improvement

0 Cannot execute Poor

2. Muscular Endurance refers to the ability of the muscle or group of muscles to

sustain repeated contractions against resistance for an extended period of
time.
Example: Partial Curl-Up and planking

Illustrated by: Glecerio Dano

Partial Curl-Up Basic Plank

 Basic Plank- this test measures strength/stability of the core muscles.

Equipment: Exercise mats or any clean mat, stop watch/time piece.

Procedure

For the Tester:

a. Assume a push-up position. Rest body on forearms with palms and fingers
flat on the floor. Elbows are aligned with the shoulders.
b. Legs are straight with ankles, knees and thighs touching together.
c. Support weight on forearms and toes; make sure that your back is flat.
Head, neck and spine are in a straight line.
d. Keep abdominals engaged/contracted; do not let stomach drop or allow hips
to rise.

For the Partner:

a. Ensure the availability of a mat/smooth flooring or anything that can protect

the forearms.
b. Give the signal “Start/Go” and start/press the time piece.

11 CO_Q1_Physical Education 8_ Module 1

 c. Make sure that the back of the head, neck, spine and ankles are in a
straight line.
d. Give two (2) warnings.
e. Stop the time when the performer can no longer hold the required position,
or when the performer has held the position for at least 90 seconds. Holding
the plank position beyond 90 seconds is considered unnecessary.

Scoring: record the time in the nearest seconds/minute. Maximum of 90.

Seconds for Boys and Girls
Score Standard Interpretation
5 51 seconds and above Excellent
4 46-50 seconds Very Good
3 31-45 seconds Good
2 16-30 seconds Fair
1 1-15 seconds Needs Improvement

3. Flexibility is the ability to move a body part

through a full range of motion at a joint.
Example: Sit-and-Reach

 Sit-and-Reach- this test measures the flexibility

of the lower extremities (particularly the trunk)
Equipment - Tape measure or meter stick

Procedure
Illustrated by: Glecerio Dano

For the Tester:

a. Sit on the floor with back, and shoulders flat on the wall. Feet are 12
inches apart.
b. Interlock thumbs and position the tip of the fingers on the floor
without bending the elbows.
c. After the partner has positioned the zero point of the tape
measure/meter stick, (at the top of the middle fingers), the tester
starts the test by sliding the hands slowly forward without jerking,
trying to reach the farthest distance possible without bending the
knees.
d. Bouncing or jerking movement is not allowed.
e. Do it twice.

For the Partner:

a. As the tester assumes the (b) procedure, position the zero point of the tape
measure at the tip of the middle fingers of the tester.
b. See to it that the knees are not bent as the performer slides the farthest
distance that he could.
c. Record the farthest distance reached in centimeters.

12 CO_Q1_Physical Education 8_ Module 1

 Scoring: record the farthest distance between the two trials to the nearest
0.1 centimeters.

Score Standard Interpretation

5 61 cm. and above Excellent
4 46-60.9 cm. Very Good
3 31-45.9 cm. Good
2 16-30.9 cm. Fair
1 0-15.9 cm Needs Improvement

4. Body Composition is used to describe the percentage of fat, bone, water and
muscle in human bodies.
Example: Identifying your height and weight to
determine your BMI (Body Mass Index).
 BMI- this test determines your body’s classification.

Formula for Computing Body Mass Index

WEIGHT (in Kilograms)
HEIGHT (in Meters)2

Example: 30 = 30 = 20.83 (NORMAL)

(1.20)2 1.44

Illustrated by: Ruth B. Elman

Classification

Below 18.5 Underweight

18.5- 24.9 Normal

25.0- 29.9 Overweight

30.0- ABOVE Obese

 Weight - this refers to the heaviness and the lightness of a person.

Equipment: Weighing or Bathroom scale calibrated properly.

Procedure

For the Tester:

a. Wear light clothing before weighing.
b. On bare feet, stand erect and still with weight evenly distributed on the
center of the scale.

13 CO_Q1_Physical Education 8_ Module 1

For the Partner:

a. Before the start of weighing, adjust the scale to zero point.

b. Record the score in kilograms.

Scoring: record body mass to nearest 0.5 kilograms

 Height- the distance between the feet on the floor to the top of the head in
standing position.

Equipment
1. Tape measure laid flat to a concrete wall where zero-point starts on the floor.
2. L-square; and
3. An even and firm floor and flat wall.

Procedure
For the Tester:
a. Stand erect on bare feet with heels, buttocks and shoulders pressed against
the wall where the tape measure is attached.
For the Partner:

a. Place the L-square against the wall with the base at the top of the head of
the person being tested. Make sure that the L-square when placed on the
head of the student, is straight and parallel to the floor.
b. Record the score in meters.

Scoring: record standing height to the nearest 0.1 centimeter

*** 1 meter = 100 centimeters

In order to achieve your desired physical fitness, you must set your goals.
Setting a fitness goal can help you enhance a fitness and/ or weight loss program.
By doing this, your body gets used to the same exercise every day at the same
intensity. But, how do you set your goals? What are some of the considerations in
setting your fitness goals? Get to know them as you move through this module.

What is a Goal?
Goal is a future plan or desired results that a person or a group of people
wants to achieve in a specific timeline. It is similar to creating visions that enable a
human being to create tasks that lead to achieving anticipated results.

In creating goals, we need to consider the acronym SMART.

Specific. You should have clear and well-defined goal. Know what you really
want and what you want to achieve.

Measurable. You should have exact standards to measure your progress

towards achievement of your goal. Create specific standards to monitor
the progress of your work.

14 CO_Q1_Physical Education 8_ Module 1

 Achievable. Your goal should be realistic and not impossible to achieve.
Make your goal simple and easy to achieve to avoid delays and problems
along the way.

Relevant. Your goal should be related to your life’s purpose. You should
think and consider your life’s values in making goals. Take
consideration of your life’s practices and make them as bases in creating
a new life goal.

Time-bound. You should create a specific timeline of when to start working

on your set goals and when to end. The sense of urgency should be
applied. It is not necessary that you do your planned activities in a
hurry but setting a specific time frame will help you organize your tasks
and your priorities.

When to set goals?

Goal Setting does not require a specific timeline on when and where you can set
your goals. Anytime of the day is perfect timing as long as you have already
identified and planned the things that you want to happen and achieve.
Why set goals?
Numerous researches and studies have shown links between goals and
achievement in many fields. Setting goals enables you to have a sense of focus in
order to achieve the desired outcome you wish to have. This can also help you
organize your time and your resources so that you can make the most of your
abilities.

How to Plan Health-Related Fitness Activities?

The following actions are to be considered in planning for Health-Related Fitness

Activities:
1. Consider your fitness goals.
2. Create a balance routine.
3. Start easy to complex exercises.
4. Build activity into your daily routine.
5. Plan to include different Health-Related activities.
6. Try high-interval intensity training.
7. Allow time for recovery.
8. Note your progress.

15 CO_Q1_Physical Education 8_ Module 1

 Below is an example of a fitness plan.

Frequency, Intensity, Time and Type (FITT) Table

Frequency Intensity Type Time

Running, walking, 20-60

3-6 times Moderate to swimming, dancing, minutes
per week Vigorous cycling, aerobics classes, per
Cardiovascul
circuit training etc. session
ar Endurance

Progressive 20-60
2-3 times minutes
Muscular Moderate Planking
per week per
Endurance Resistance session

15- 30
Weights, resistance
3-5 times Moderate to minutes
bands, circuits, push-
Muscular per week Vigorous
ups, curl- ups, etc. per
Strength session

3-5
minutes
3-7 times Moderate Stretching, yoga, during
per week Stretch dynamic stretching, etc. warm up
Flexibility and cool
down

16 CO_Q1_Physical Education 8_ Module 1

 What’s More

Activity 1. Conduct of HRF

Directions: Conduct the Physical Fitness Test below. Record your scores and
ratings on the score card provided by your teacher. Answer the questions that
follow on a separate sheet of paper.

PHYSICAL FITNESS TEST SCORE CARD

Name: _________________________________ Sex: ___________ Age: _________

Part 1: Health-Related Fitness Test

A. BODY COMPOSITION: Body Mass Index (BMI)

1. Body Mass Index (BMI)
Height (meters) Weight BMI Classification
(kilograms)

B. CARDIOVASCULAR ENDURANCE: 3- Minute Step

Heart-Rate per minute
Before the Activity After the Activity

C. STRENGTH D. MUSCULAR ENDURANCE

Push-up Basic Plank
Number of Push-ups: Time (seconds)

E. FLEXIBILITY
1. Sit and Reach
Score (centimeters)
First Try Second Try Best Score

1. How do you feel after conducting the exercises?

2. What Health-Related Fitness Component do you feel is your strength
and/or weakness? Explain your answer briefly.

17 CO_Q1_Physical Education 8_ Module 1

Activity 2. Dance with Me
Directions: Create a five-minute dance exercise routine and perform it together
with your family members. Make sure to follow health safety protocols in doing the
activity such as wearing of face masks and observe social distancing. Take note
also of the components of Health-Related Fitness in doing your routines and
answer the Student’s Self-Assessment Checklist given by your teacher.

Illustrated by: Glecerio Dano

18 CO_Q1_Physical Education 8_ Module 1

Student’s Name: ___________________________ Grade & Section: _____________

School: ____________________________________ Date: ________________________

STUDENT’S SELF-ASSESSMENT CHECKLIST

Directions: Think about how well you are working with the activity. Place a check
mark on the column of your answer based on the statements given.

YES NO

1. I enjoyed executing the physical fitness activities.

2. I moved in total control

3. I followed the instructions given by the teacher.

4. I performed my Zumba routine well.

5. I like the result of my Zumba routine.

6. I follow safety health protocols in doing the activity.

7. Health-Related Fitness Components are present in my Zumba

routine.

8. My family members cooperated well in doing the Zumba

routine.

9. I am fit during the conduct of my Zumba routine.

10. I wear proper outfit in doing the Zumba routine.

Prepared by:

_________________________

Name of Student and Signature

Attested by:

________________________________________

Name of Parent/Guardian and Signature

19 CO_Q1_Physical Education 8_ Module 1

Activity 3. Supply Me
Directions: Complete the Fitness Contract below by supplying it with correct
information. Attach this in a sheet of paper.

Fitness Contract

I, _______________________, hereby agree to the following:

(Name)

1. I am participating on the training, program exercises and events

presented above from _____________ to ___________.
(date started) (date ended)

2. I take responsibility to know my Health condition prior to the conduct of

the said activity. Hence, there is no reason for me to skip and reject my
full participation in the Physical Fitness activity.
3. I assume full responsibility for any risks, injuries or damages, known or
unknown, which I might incur as a result of participating in the program.
4. I will give my full dedication to the fitness program and do the exercises
and activities with whole honesty to attain the level of fitness required.

I have read and fully understand the above statements.

I voluntarily agree to the terms and agreement stated above.

Signed by:

_______________________________ ___________________________
Name of Student and Signature Date

_______________________________ ___________________________
Name of Parent/Guardian and Signature Date

Attested by:
_______________________________ ___________________________
Teacher’s Name and Signature Date

1. How do you feel upon filling out the Fitness Contract?

2. What do you think is the significance of this Fitness Contract in
attaining your goal for fitness?

20 CO_Q1_Physical Education 8_ Module 1

 What I Have Learned

Directions: Complete the sentences below by supplying them with the most
appropriate answers. Write your responses on a sheet of paper.

1. Physical Fitness is ____________________________________________.

2. Cardio-respiratory endurance can help me ____________________.

3. My favorite physical activity is ________________________________.

4. Strengthening my body can ___________________________________.

5. Therefore, I have learned that __________________________________.

6. If given the chance, I would like to learn more about __________________.

What I Can Do

Directions: Write your own slogan depicting gender and equality issues.

Rubrics:
Category 5 points 4 points 3 points Score
Craftmanship The slogan is The slogan is The slogan is
exceptionally attractive attractive in terms of acceptably
in terms of neatness neatness and not attractive though it
and not messy messy may be bit messy.
Creativity The slogan is The slogan is creative Slogan is creative
exceptionally creative and a good amount of and some thought
and not messy thought was put into was put into
decorating it. decorating it.
Originality Shows exceptional use Good use of new ideas Average use of new
of new ideas and and originality to ideas and
originality to create create slogan originality to create
slogan slogan
Total

21 CO_Q1_Physical Education 8_ Module 1

 Assessment

Directions: Choose the most appropriate answer to each of the questions below.
Write the letter of your choice on a separate sheet of paper.

1. Which of the following components promote total health and prevent the
beginning of diseases and problems associated with physical activities?
A. body composition
B. health-related components
C. physical fitness component
D. skill-related component

2. Which of the following is used to measure your height?

A. mat
B. ruler
C. stop watch
D. tape measure

3. How do you record your score in the 3-Minute Step Test?

A. record the 60-second heart rate before activity
B. record the 30-second heart rate after the activity
C. record the 60-second heart rate after the activity
D. record the 60-second heart rate during the activity

4. What is referred to as a process that involves a developed action plan that leads
to achieving specific goals?
A. desire aiming
B. goal setting
C. research findings
D. target setting

5. What is referred to as the ability of your body systems to work together

efficiently, to allow you to be healthy and perform activities of daily living?
A. cardio-vascular endurance
B. muscular endurance
C. physical fitness
D. muscular strength

22 CO_Q1_Physical Education 8_ Module 1

6. What health-related fitness component is assessed in doing a 3-minute step
test?
A. body composition
B. muscular strength
C. muscular endurance
D. cardiovascular endurance

7. What Health-Related Fitness Component is used in describing the percentage

of fat, bone, water and muscle in human bodies?
A. body composition
B. muscular strength
C. muscular endurance
D. cardiovascular endurance

8. In doing sit-and-reach, what health-related component is being measure?

A. flexibility
B. muscular strength
C. muscular endurance
D. cardiovascular endurance

9. What health-related component assessed by 90-degree push-ups?

A. body composition
B. muscular strength
C. muscular endurance
D. cardiovascular endurance

10. How can one maintain an ideal body weight?

A. follow the latest diet fads
B. believe in the power of your genes
C. consult a doctor about an effective diet pill that you can take
D. balance the amount of food you eat with regular physical activity

11. The following are the positive outcome in engaging in Physical Fitness EXCEPT
one.
A. hypertension
B. stress reduction
C. enhanced self- esteem
D. improve physical appearance

12. What term/s describe/s the use of barbells, dumbbells, and machines to
improve fitness, health and appearance?
A. weight lifting
B. body building
C. weight training
D. strength and conditioning

23 CO_Q1_Physical Education 8_ Module 1

13. What health-related fitness refers to the ability of the muscle or group of
muscles to sustain repeated contractions against resistance for an extended
period of time?
A. flexibility
B. muscular strength
C. muscular endurance
D. cardiovascular endurance

14. Which of the following is NOT a health-related fitness test?

A. sit-up
B. push-up
C. sit and reach
D. stick-drop-test

15. Which of the following would not be a benefit of walking?

A. builds aerobic fitness
B. lowers blood pressures
C. it is a high impact exercise
D. helps with weight management

24 CO_Q1_Physical Education 8_ Module 1

 Additional Activities

Activity 1. Step Up
Directions: From the stairs of success illustrated below, write your desire plans of
action about physical fitness based on the guide questions found below. Write your
answer in your activity notebook.

5. What did you feel

upon making your
fitness plan?

4. Who can help you in carrying out your

physical fitness plan?

3. When are you going to act your physical fitness plan?

2. What will you do to achieve your physical fitness plan?

1. Would you consider yourself as a physical fit person?

Illustrated by: Glecerio Dano

25 CO_Q1_Physical Education 8_ Module 1

Activity 2. FITT and Write
Directions: From the FITT Table below, select at least one (1) exercise per
component that you can do at home. Perform the exercise following the required
time allotment. Record your achievement using the matrix provided after the FITT
table. Write your answer on a separate sheet of paper.

Frequency, Intensity, Time and Type (FITT) Table

Frequency Intensity Type Time

Walking,
2-3 sessions Light to Jogging, 10 mins. per
Cardiovascular
a day moderate Scrubbing session
Endurance
the floor

2-3 sessions Light to 15 mins. per

Muscular Planking
a day moderate session
Endurance

Push-ups,
3-5 sessions Light to 10 mins. per
Muscular Fetching
a day moderate session
Water
Strength

Stretching, 5 mins. per day

3-5 sessions Moderate
Cleaning the during warm up
a day Stretching
ceiling and cool down
Flexibility

My Fitness Matrix
Type of No. of Mins. Date
Intensity
Exercise Conducted Conducted
Cardiovascular Ex. walking Light to 15 mins. August 26,
Endurance moderate 2020
Muscular
Endurance
Muscular
Strength

Flexibility

26 CO_Q1_Physical Education 8_ Module 1

CO_Q1_Physical Education 8_ Module 1 27
Assessment
Test I
1. B
2. A
3. B
4. B
5. D
6. C
7. A
8. A
9. B
10. D
11. A
12. C
13. C
14. C
15. D
What’s New
What’s In What I Know
What I Have Learned Horizontal
1. Improve my respiratory system 1. Goal 1. SRF 6. B
2. It keeps the body healthy 2. Fitness 2. HRF 7. A
3. Exercise 3. Strength 3. HRF 8. D
4. Help me to a lot of work 4. SRP 9. B
Vertical
5. Physical fitness is important 5. SRF 10. B
6. The topic physical fitness 4. Target 11. D
5. Self 12. C
6. Setting 13. C
7. Desire 14. C
8. Plan 15. A
9. Endurance
16. D
10. Health
17. B
18. A
19. A
20. C
Answer Key
References
Book

Department of Education, 2013. Physical Education and Health 8, Learner’s

Module. Philippines: Vicarish Publication and Trading, Inc.

Online

Chapel, Lesley. What is Physical Fitness? Definition and Importance, Study.com.

Accessed May 20, 2020. http://study.com/academy/lesson/what-is-physical-
fitness-definition-importance.html.

D’Souza, Romana.2015. Six Surprising Health Benefits of Housing Cleaning, India

Times. Accessed ay 20, 2020. http://m.indiatimes.com/health/healthyliving/6-
surprising-health-benifits-of-household-cleaning-242711.html.
Grade 12 Active Healthy Lifestyle, Accessed May 20, 2020,
https://www.edu.gov.mb.ca/k12/cur/physhlth/frame_found_gr12/full_documen
t.pdf

Six Surprising Health Benefits of House Cleaning, India Times, Accessed May 20,
2020, http://m.indiatimes.com/health/healthyliving/6-surprising-health-
benefits-of-house-cleaning-242711.html

What is Physical Fitness? Definition and Importance, Study.com, Accessed May 20,
2020, http://study.com/academy/lesson/what-is-physical-fitness-definition
importance.html2020.Study.Com.http://study.com/academy/lesson/what-is-
physical-fitness-definition-importance.html.

28 CO_Q1_Physical Education 8_ Module 1

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