Senior High School

Department of Education
National Capital Region
SCHOOLS DIVISION OFFICE
MARIKINA CITY

HOPE 2
2nd Semester
Module 2: Develop right Personal
Fitness for you

Writer : Mark Joseph D.R. Arabit

Cover Illustrator : Xylene C. Ocon

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 What I Need to Know
This Module was designed & written to help you to understand the concept
of Dance & how they can help to improve one’s health through regular
participation.
The lesson is arranged to follow the standard sequence of the course.
The module is divided into two lessons namely:
● Lesson 1 - Different Health Related Fitness Components
● Lesson 2 – Barriers in Physical Activity
● Lesson 3 – Basic Energy System use in Physical Activity.

Content Standard: The learner demonstrates understanding of fitness and

exercise in optimizing one’s health a habit; as requisite for physical activity
assessment performance, and as a career opportunity.
Performance Standard: The learner leads fitness events withy proficiency
and confidence resulting in independent pursuit and in influencing others
positively.
Learning Competencies and Objectives:
• Self – assesses health-related fitness (HRF), status, barriers to physical
activity assessment participation and one’s diet.
• Engages in moderate to vigorous physical activities (MVPA’s) for at least
60 minutes most days of the week in a variety of settings in-and -out of
school.
After going through this module, you are expected to:
1. Determine the different Health Related Fitness Components (HRF) and
purpose of the following in physical activities specifically in sports
2. Execute properly the different fitness motivation to overcome Barriers
to perform Physical Activity.
3. Value the importance of basic knowledge in Nutrition to enjoy physical
activity.

What I Know
TRUE OR FALSE:

1. Cardio Vascular Fitness the ability of the muscles to exert themselves

repeatedly?
2. Strength The ability of the muscles to exert an external force to lift a
heavy weight?
3. Power The ability to transfer energy into force at a fast rate?
4. Speed the ability to rapidly and accurately change the direction of the
movement of the entire body in space?

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5. Flexibility the relative percentage of a muscle, fat, bone and other tissues
that comprise the body?

6. Coordination The ability to use the senses with the body parts to perform
motor task smoothly and accurately?

7. Balance The maintenance of equilibrium while stationary or while

moving?

8. Speed The ability to perform a movement in a short period of time?

9. Flexibility The range of motion available in a joint?

10. Agility is the ability to transfer energy into force at a fast rate.

What’s In

QUESTION? During this pandemic time, it is possible to do this activity at

home, kindly answer this Fitness activity in 3 words.

__________ _______ _______

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 What’s New
1. What is the different Health Related Fitness Components (HRF)?
2. What is the different between HRF and Skill Related Fitness?
3. What is the barrier for you to do physical activity?
4. How can you overcome the different barriers to start physical activity?
5. Do you think Nutrition, is important in physical activity and playing
Sports, to achieve fitness goal?

What is It
HEALTH RELATED FITNESS (HRF)

Introduction- health related fitness is made up of 5 components.

1. Cardio vascular fitness

2. Muscular endurance
3. Strength
4. Flexibility
5. Body composition
Health-Related Fitness is the Ability to become and stay Physically
Healthy.

Five Health Related Components:

1. Cardio Vascular Endurance- the ability of the heart, blood vessels

blood and respiratory system to supply fuel of oxygen to the muscles
and the ability of the muscles to utilize fuel to allow sustained
exercise.
Ex: A fit person can persist in physical activity for relatively long
periods with undue stress

2. Muscular Endurance- the ability of the muscles to exert themselves

repeatedly.
Ex: A fit person can repeat movements for a long period of time
without undue fatigue

3. Strength- the ability of the muscles to exert an external force or to lift

a heavy weight.
Ex: A fit person can do work or play that involves exerting force, such
as lifting or controlling one’s own body weight.

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 4. Flexibility- the range of motion available in a joint. It is affected by
muscles length, joint structure, and other factors
Ex: A fit person can move the body joints through a full range of
motion in work and in play.

5. Body Composition- the relative percentage of muscle, fat tissues that

comprise the body.
Ex: A fit person has a relatively low, but not too low, percentage of
body fat (body fatness)

THE DIFFERENCE BETWEEN HRF AND SKILL RELATED COMPONENTS

Health related fitness (HRF)- relates to the overall physical well-being of

the students. These components are cardiovascular fitness, body
composition, flexibility, and strength and endurance.

Skill related fitness- encompasses skills the students should acquire and
improve through physical activity. They are balance, agility, coordination,
speed and power. All of these components benefit a student’s ability and
skill level in sports or other physical activities.

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 6 Skill-related Components of Fitness

1. Agility – The ability to rapidly and accurately change the direction of

the whole body in space.

2. Balance – The ability to maintain equilibrium while stationary

moving.

3. Coordination – the ability to use the senses and body parts in order
to perform motor tasks smoothly and accurately.

4. Power - The amount of force a muscle can exert.

5. Reaction Time- The ability to respond quickly to stimuli

6. Speed – The amount of time it takes the body to perform specific task

What’s More
On the following table, check the physical activities if what HRF
components is being used. (much better if you will execute the movement
before you answer but not all for one day maybe you can divide it into four
sets.) Before the activity do not forget to do the stretching activities.

MOVEMENT CARDIOVASCULAR FLEXIBILITY BODY MUSCULAR MUSCUL

ENDURANCE COMPOSITION STRENGTH ENDURA
1. Jogging
for three
minutes
2. 20 curl-
ups
3. Touch
your toes
ten times
4. Do 50
jumping
jacks
5. Do 5
push-ups
6. Touch
your hand
behind your
back

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 7. Running
for 10
minutes
8. Jump as
high as you
can
30 times in
a row
9. What
would you
use if you
run for 30-
60 minutes?
10. Bend
down and
jump as
high as you
can.

What I Have Learned

Complete the following statement:

1. I learned that sports Health related fitness is important because ……

_____________________________________________________________________
2. I realized the different of HRF Fitness and Skill Related fitness how?
…….
_____________________________________________________________________

What I Can Do
Students will be divided into 4 groups. Each group will be collaborated and
will assign a representative or even the whole member of the group to explain
Health Related Fitness and Skill Related Fitness assign to them. based on
gathered opinions and understanding from each member of the group. The
Table below is the RUBRICS of this activity.

CRITERIA SUPERIOR Adequate Minimal

5PTS 3PTS 2PTS

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Fluency
language use
Organization

Delivery of
Content
Practical TOTAL
sample and OF 10
application PTS.

Assessment
1. Encompasses skills the students acquire and improve through physical
activity?
A. Health Related Fitness
B. Strength, body composition, and Flexibility
C. Skill Related Fitness
D. Balance, Speed, Power

2. Relates to the overall physical well-being of the students:

A. Skill Related Fitness
B. Health Related Fitness
C. Power, Speed Reaction time
D. Body Composition, Flexibility, and Strength

3. A fit person has a relatively low, but not too low, percentage of body fat:
A. Body Composition C. Muscular Endurance
B. Strength D. Cardio vascular fitness

4. The range of motion available in a joint. It is affected by muscle length,

joint structure, and other factors:
A. Muscular Endurance C. Strength
B. Flexibility D. Cardio vascular fitness

5. The ability of the heart, blood vessels, blood and respiratory system to
supply fuel and oxygen to the muscles and the ability of the muscles to
utilize fuel to allow sustained exercise:
A. Muscular Endurance C. Cardio Vascular Fitness
B. Strength D. Flexibility

6. The ability of the muscles to exert an external force or to lift a heavy

weight:
A. Strength C. Muscular Endurance
B. Body Composition D. Flexibility

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 7. The Fit person can repeat movements for a long period without undue
fatigue:
A. Muscular Endurance C. Body Composition
B. Strength D. Flexibility

8. The ability to rapidly and accurately change direction of the movement of

the entire body in space?
A. Balance B. Coordination C. Speed D. Agility

9. The time elapsed between stimulation and the beginning of reaction to

that stimulation?
A. Speed B. Reaction time C. Agility D. Power

10. The ability to perform a movement in a short period of time?

A. Speed B. Power C. Balance D. Coordination

Additional Activities

Individual class Activity: Make your own Health Related Fitness Profile to find
out your fitness profile according to HRF this quarter. The table below is
sample of this activity

Health Related Fitness Profile

Let’s do it!

Component of Fitness Test Health Test #1 Test #2 Goal

Item Fitness
Standard
Sit& 25cm 37cm 39 44
Reach
1. Flexibility

2. Cardiovascular Mile 10:30 8:45mins 9:27mins 8:00

Run mins

3. Abdominal Sit- 34 38 45 55
Strength/endurance Ups

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4. Upper Body Push- 11 18 22 32
ups
Strength/Endurance

*******************END OF LESSON 1***********************

Lesson 2: Barriers in Physical Activity

What’s In

Complete the following statements:

1. What is Fitness_____________
2. What are the different barriers to your Physical Activity or sports?
_______________________________________________________
3. How will you overcome the different road block in your Physical
Activity?
____________________________________________________________________.

What’s New

1. What are your reasons to start Exercise?

2. What is your Fitness Goal?
3. How to Achieve Individual Fitness Goal?
4. When do you want to Achieve your Fitness Goal?
5. What is the relation of your fitness level in sports?

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 What is It

Different Aspect of Exercise Barriers

Psychological Barriers
• Lack of motivation
• Fears
• Dislike of gym
• Not being sporty type

Physical Barriers
• The aging process
• Cancer treatment and other physical co-morbidities
• Fatigue and weight gain

Contextual and Environmental Barriers

• Employment
• Traditional female care-giving roles
• Proximity/ access to facilities
• Seasonal weather

Barriers to physical activity:

Lack of motivation
DO’
• Make the DECISION to be active.
• Make an appointment with yourself and commit to it.
• Set SMART goals.
• Be patient and persistent.

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 • Focus on the doing rather than the outcome.
• Choose something you like and that’s fun.
• Focus on the short-term and not the medium term of benefits of
physical activity.
• Be active with a partner or sign up for a class.

DON’T
• Compare yourself to peers or family.
• Turn physical activity into a chore.
• Don’t believe the misinformation

Lack of time
• Track your activities throughout the day to see where you have 10
minutes or more to spare.
• Do two to three short sessions of 8 to 10 minutes throughout the day
rather than a one 30 minutes workout

Lack of energy
• Schedule your activity for when you have most energy.

KEEP IN MIND:
• Physical activity will give you more energy to less.
• Mental fatigue can be mistaken for physical tiredness
• Physical activity will re-energize you if you are mentally fatigue
• Moderate activity such as walking does not take a lot of energy to get
started

Developed by Stephen Cheetham

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 What’s More

• Fitness is defined as a condition in which an individual has enough

energy to avoid fatigue and enjoy life.
On the following table, check the questions from 1-2-3 and kindly answer the
following: give your at least 5 personal reason to answer the questions below
in the box.

Let’s do it!

Questions Reason/ R-2 R-3 R-4 R-5

answer 1
1.What are
your
reason to
start
exercise
program?
2. What
are your
road
blocks to
start
playing
sports?

3. How to
overcome
your road
blocks
doing
playing
sports?

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 What I Have Learned
1. What is the different reason to start exercise?
_____________________________________________________________________
_____________________________________________________________________
2. What is the road blocks doing physical activities?
_____________________________________________________________________
_____________________________________________________________________
3. What is the importance to get overcome the road blocks playing
sports?
______________________________________________________________________________
__________________________________________________________

What I Can Do

Setting Exercise Goal: Think 10 personal reason why you need to start
exercise. Fill out the table about your 10 reason and kindly check priority 1
if this goal is realistic to you within a month and check priority 2 if this is
just a fitness goal to you, that you want to achieve later after a month.

FITNESS MOTIVATION

List of top 10 Reason to start Exercise Priority 1 Priority 2

Ten Reason
to exercise
1.

2.

4.

4.

5.

6.

7.

8.

9.

10.

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 Assessment
1. Lack of motivation is a problem, doing physical activity exercise, what
aspect of exercise barrier is this?
A. Psychological Barriers
B. Physical Barriers
C. Contextual and environmental barriers
D. All of the above

2. The aging process is the aspect of exercise barrier?

A. Contextual and environmental barriers
B. Physical Barriers
C. Psychological barriers
D. Health barriers

3. The proximity access to facilities is aspect of barriers?

A. Physical barriers
B. Psychological barriers
C. Mental barriers
D. Contextual and environmental barriers

4. Not being a sporty type is the aspect of barrier in?

A. Physical barriers
B. Psychological barriers
C. Contextual and environmental barriers
D. Health barriers

5. Fears doing sports activity is the aspect of berries under?

A. Physical barriers
B. Psychological barriers
C. Mental barriers
D. Contextual and environmental barriers

6. This action encourage you to play sports?

A. Being happy to play C. Satisfied your fitness goal
B. Playing with friends D. All of the above

7. The following is the reason why you need to start exercise a side from
one.
A. You will feel better
B. Relieves anxiety and depression
C. Don’t believe the misinformation
D. Increases energy and stamina

8. The following is the road blocks in doing physical activity aside from one?
A. I don’t have time C. I’m too tired
B. I’m afraid I’ll hurt my self D. Improves flexibility

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9. This is you must DO’ to overcome barriers in physical activity?
A. Compare yourself to peers or family
B. Turn physical activity into a chore
C. Don’t believe the misinformation
D. Make a commitment with yourself and commit to it.

10. This is you DON’T in playing sports?

A. Be SMART goals.
B. Compare yourself to peers or family
C. Make the decision to be active
D. Focus on the doing rather than the outcome

Additional Activities

Must try this!

1. To overcome the barriers in Physical Activity, think all your reasons
why you need to start?
2. Setting your realistic exercise goal
3. Use this activity as a simple reference guide, to your currently fitness
level.
4. Get your individual PFT TEST at home and kindly record of it in your
notebook.
5. REMEMBER before you start in this activity Do Dynamic Warmup
stretching that you can learn in our PE1 class.

PHYSICAL FITNESS TEST (PFT) SCORE SHEET FOR HOPE 1

S.Y. 2020-2021

NAME: ____________________________ YEAR/SECTION: __________________

ID No. ____________________________________ AGE: _____ SEX: ____MHR:
______
PART I. HEALTH – RELATED FITNESS TEST

PARAMETERS ACTIVITIES PRE-TEST POST-TEST

(3rd (4th Quarter)
Quarter)
Body Mass • Height
A. BODY Index (meters)
COMPOSITION (BMI) • Weight
(kilograms)
BMI = • BMI
Weight
(kg.) • Classification

Height
(m)2

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 Heart Rate Per
B. CARDIOVASCULAR 3 – Minute Minute
ENDURANCE Step Test • Before the
Activity
Heart Rate Per
Minute
• After the
Activity
Heart Rate
Recovery
C. STRENGTH 90 Degrees • Number of
Push-Up Push-Up
Basic • Time (00:00)
Plank
Zipper Overlap Gap –
D. FLEXIBILITY Test Right Arm (cm)
Overlap Gap –
Left Arm (cm)
• First Try
Sit and
• Second Try
Reach (cm)
• Best Score

**********************END OF LESSON 2***************************

Lesson 3: Basic Energy System of the

Body

What’s In
Complete the following statements:

1. What is the different energy system of the body? ____________

2. What is the energy system we use in sports like running in 100meter run.?
_______________________________________________________
3. How Nutrition is important to keep your sports performance better?
____________________________________________________________________.

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 What’s New

4. What is ATP?

5. What are the three different energy system of the body?

6. What is the relation of food you eat to improve your sports

performance?

7. What are the following nutrients in energy system of the body?

What is It

Energy System

The body has three different ATP producing system

Anaerobic system (without oxygen)
• ATP-CP system- also called alactacid, creatine phosphate or
phosphogen system.
• Anaerobic Glycolysis- also called lactic acid system or lactacid system

Aerobic system (with oxygen)

• Aerobic Glycolysis- breakdown of carbohydrates
• Anaerobic lipolysis- breakdown fats

ATP is Adenosine Triphosphate – ATP is the energy the cell can use to do
work.

How ATP is generated

• Our cell can’t energy directly from food

• Need to be stored as a useable from energy ATP
• The food we eat contains energy (kilojoules)
• This energy is used to produce ATP molecules
• Energy is stored in ATP like battery

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 3 Nutrients source of energy system

• Carbohydrates – are the main source of energy for the body.

• Fats- fat is a concentrated source of energy
• Protein- are made of amino acids, which function as a cell’s “building
blocks”

We digest these nutrients to convert them to other forms so we can used them
to generate ATP.

• Carbohydrates → Glucose > ATP

• Protein → Amino acid > ATP

• Fats → Fatty acid > ATP

Energy System in Training or playing Sports:

“Energy systems” refer to the metabolic pathways that produce ATP for
muscular contraction. Three energy system function to replenish ATP in a
muscle

• Phosphagen (anaerobic alactic)

• Glycolytic (anaerobic lactic
• Mitochondrial respiration (aerobic)

All three contribute to ATP production at any given moment, however, just
one or two tend to dominate depending on the duration and power
requirements of an exercise or activity.

Example:

Energy System Energy Duration of steady Power Sample of

Source state of exercise Output Sports
- Anaerobic ATP-CP 1-12 seconds Very high 100
Alactic meters
sprint

- Anaerobic Muscle 12 seconds about 2 High Running

Lactic Glycogen Minutes 800
meters. 2
laps track
in oval

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 - Aerobic Fatty acids, 2 minutes about 2 Low to Running
glycogen hours. moderate in
lactate marathon
events
42km.

What’s More
On the following table, check the questions from 1-2-3 and kindly answer the
following: give your at least 5 personal reason to answer the questions below
in the box.

Let’s do it!

Questions ATP An Aerobic Aerobic Time of

activity

1.Give 3 1.
sports
activity
who are
use ATP
energy
system
2.Give 3 2.
Exercise
activity
that you
can
perform at
home to
use
Anaerobic
energy
system
3. Give 3 3.
physical
activity
who are
use
aerobic
energy
system

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 What I Have Learned
1. How ATP is generated in the playing sports?
_____________________________________________________________________
_____________________________________________________________________
2. What are the Different Nutrients that source of energy system?
_____________________________________________________________________
_____________________________________________________________________
3. Use of energy system during training?
____________________________________________________________________________
____________________________________________________________

What I Can Do

FOOD KNOWLEDGE: Kindly give different food as a source of the following

Nutrients Carbohydrates, Fats and Protein.

FOOD SOURCE OF ENERGY

Food Carbohydrates Fats Protein

Energy
Source:
Example RICE HAMBURGER MILK

1.

2.

3.

4.
5.

6.

7.

8.

9.

10.

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 Assessment

1. This is the main source of energy of the body that you use during warm
up.?
A. Protein B. Fats C. Carbohydrates D. Nutrients

2. The concentrated source of energy in the body is called?

A. Carbohydrates B. Fats C. Protein D. Nutrients

3. This activities or exercise for which the body is able to supply adequate
oxygen to sustain performance for a long period of time?
A. Anaerobic system C. ATP system
B. Aerobic system D. Adenosine Di-phosphate

4. In the absence of oxygen this activity is performed at intensity so great

body’s demand for oxygen exceeds its ability to supply it.?
A. ATP system C. Aerobic system
B. ADP SYSTEM D. Anaerobic system

5. This are made of amino acids, which function as a cell’s “building

blocks”?
A. Protein B. Fats C. Carbohydrates D. Nutrients

6. This is the energy the cell can use to do work. this energy system used
for the first 1-12 seconds in playing 100 meters sprint?
A. ATP system C. Anaerobic system
B. Aerobic system D. Glycolysis

7. Refers to the metabolic pathways that produce ATP in a muscle?

A. Aerobic system C. Energy system
B. Anaerobic system D. Adenosine di-phosphate

8. Meat, Fish and Eggs are source of what nutrients?

A. Carbohydrates B. Fat C. Protein D. ATP

9. Grains, Rice, Potato Veggies and fruits is what source of nutrients?

A. Carbohydrates B. Fats C. Protein D. ATP

10. Dairy, Butter, Nuts, Olive oils is from what nutrients source?
A. Carbohydrates B. Fats C. Protein D. ATP

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 Additional Activities

Let’s do this!

Direction: (15 points Activity) Kindly Answer through identifying the

different food source of the following in the Classification rows.
Knowledge Power
Food Nutrients: Classification Food - Kindly put
Answer check if the food
you identify is
eating you
frequently.
1. CARBOHYDRATES BAD CARBS

2. CARBS BAD CARBS

3. CARBS BAD CARBS

4. CARBS GOOD CARBS

5. CARBS GOOD CARBS

6. CARBS GOOD CARBS

7. FATS BAD FATS

8. FATS BAD FATS

9. FATS BAD FATS

10. FATS GOOD FATS

11. FATS GOOD FATS

12. FATS GOOD FATS

13. PROTEIN HIGH PROTEIN

14. PROTEIN HIGH PROTEIN

15. PROTEIN HIGH PROTEIN

**********************END OF LESSON 3***************************

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 10. B
9. A
8. C

Answer Key 7. C
6. A
5. A
10. A 10. B 4. D
9. B 9. D 3. B
8. D 8. D 2. B
7. A 7. C 1. C
6. A 6. D ASSESSMENT
5. C 5. B 15. SEAFOOD
4. B 4. B 14. FISH
3. A 3. D 13. LOW FAT DAIRY
2. B 2. B 12. LEAN MEAT
1. A 1. A 11. WHEY
ASSESSMENT ASSESSMENT PROTEIN
10. False 10. Relieves anxiety and depression 10. NUTS
9. True 9. Decrease risk of chronic diseases 9. SALMON
8. True 8. Increase metabolism 8. EGGS
7. True 7. Increases energy and stamina 7. DAIRY
6. True 6. Increase bone density 6. FATTY MEAT
5. False 5. Improves flexibility 5. FRUITS FATS
4. False 4. Prevent fails 4. VEGGIES
3. True 3. Prevent weight gain 3. POTATO
2. True 2. Improves sleep 2. RICE
1. False 1. You will fee better 1. GRAINS
WHAT I KNOW WHAT I Can do CARBS
LESSON 1 LESSON 2 WHAT I can do
LESSON 3

References
Books
Charles B. Corbin, et. Al Concepts of Physical Fitness. Published by McGraw-Hill
Companies, Inc.
Thomas D. Fahey, et. Al, Fit & Well. Published by McGraw-Hill Companies, Inc.
Tolitol, et. Al. 2016. HOPE 1 Health-Optimizing Physical Education Fitness. Vibal Group,
Inc.
Turpio, 2016.HOPE 1 Health-Optimizing Physical Education. Scolaire Publishing

Websites

http://health.gov/paguidelines/
http://exercise.about.com/cs/exbeginners/a/exbasics_2.htm
http://www.realage.com/WorkoutCenter/Articles.aspx?aid=10497
Physical Fitness and wellness by: Thomas Fahey
http://health.gov/paguidelines/
http://exercise.about.com/cs/exbeginners/a/exbasics_2.htm
http://www.realage.com/WorkoutCenter/Articles.aspx?aid=10497

Pictures reference: HRF (website)

https://images.search.yahoo.com/search/images?p=health+related+fitness+pictures&
fr=mcafee&type=E210US91215G0&imgurl=http%3A%2F%2Fallfitnessweb.com%2Fwp-
content%2Fuploads%2F2017%2F07%2FHealth-related-fitness-
components.jpg#id=205&iurl=https%3A%2F%2Fimage1.slideserve.com%2F1871839%
2Fhow-does-health-related-fitness-and-skill-related-fitness-differ-l.jpg&action=click
Pictures ref. barriers
https://images.search.yahoo.com/search/images?p=barriers+in+physical+activity+pictures
&fr=mcafee&type=E210US91215G0&imgurl=https%3A%2F%2F3.bp.blogspot.com%2F-
FcxXHagBCQc%2FWOUUYc75UaI%2FAAAAAAAABT0%2FXQQvlbJafxEDqMjWWJt712_ZXP
Fs-8SpgCLcB%2Fs1600%2FBarriers%252Bto%252Bphysical%252Bactivity%252BLBDPCN-

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 Development Team of the Module

Writer: Mark Joseph D.R. Arabit

Editors: Leah S. Bulay-Og
Reviewers:
Illustrator:
Layout Artist: Maria Isabel G. Tutor
Management Team:
Sheryll T. Gayola
Assistant Schools Division Superintendent
OIC, Office of the Schools Division Superintendent

Elisa O. Cerveza
Chief, CID
OIC, Office of the Assistant Schools Division Superintendent

Jovita Consortia Mani

EPS-MAPEH

Ivy Coney A. Gamatero

EPS – LRMS

For inquiries or feedback, please write or call:

Schools Division Office- Marikina City

Email Address: sdo.marikina@deped.gov.ph

191 Shoe Ave., Sta. Elena, Marikina City, 1800, Philippines

Telefax: (02) 682-2472 / 682-3989

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