MAPEH 8 (SY 2021-2022)

Name: ________________________________ Date: ___________________ Score: _________

Section:_________________________ Checked by: __________________________

QUIZ BOOKLET

PHYSICAL 8
EDUCATION

REMINDERS:

1. Avoid erasure.
2. Follow the instructions in each activity carefully.
3. Do not use another paper in answering your quiz
booklet.
4. Ask your parent/guardian to check your answers and
write the total score, then review the corrections.
5. BE HONEST and do not look on the answer key unless
you're done. 1
 LEARNING ACTIVITY SHEET

PHYSICAL ACTIVITY AND PHYSICAL FITNESS ASSESSMENTS

Background Information for Learners

In this Pandemic that we are experiencing, fear and panic has brought to the world since there
are still no approved medicine or vaccine yet. The only thing that will help you survive in case you are
infected is your immune system. Having a high level of immune system is achieved by having a well-
rounded physical fitness.
This is designed to explore knowledge and skills that will help you and your family
develop a lifelong habit of physical fitness and wellness. This activity will be a real challenge
for you and your family. Nowadays, people become less physically active because of various reasons
and one of those is brought by the advancement of science and technology. You will be encouraged to
design an HRF (Health Related Fitness) plan that will cater to the needs of your family. An HRF plan is
a set of fitness goals.

Learning Competency with code

Undertakes physical activity and physical fitness assessments. Sets goals based on assessment
results (Quarter 1, Week 7) (PE8PF-Ia-h-23)

Activity 1
Directions: Identify and classify the pictures as shown based on the components of health- related
fitness. Write your answer on the blank provided for.

1. 4.

2. 5.

3. 6

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Activity 2. “WORD SEARCH”
Directions: Find words which is associated with Health-Related Fitness that is being described in the
sentences below. The answers may be found horizontally, vertically or diagonally. Write
these words in the spaces provided below after each item.

1. The ability to move a body part through a full range of motion (ROM) at a joint.
2. The ratio of body fat to lean body mass (including water, bones, muscles, and connective
tissues).
3. The ability of the muscle to work over an extended period of time without fatigue.
4. Refers to the maximum amount of force a muscle can exert against an opposing force.

B I F H Y O Y D B A C
O T T R T G D P R O Y
My answers:
D S R A N G X A M C D
O F S E N N N P S E O 1.
C I L I T Y O E T L B
Y T I G C S I X R I E 2.
F L E X I B I L I T Y
G I C T F R C B D Y S 3.
O N I E P G P S R E C
R O E C N A R U D N E 4.
N D U C R C N C E D B

Activity 3.
Directions: Identify the physical activities or household chores of the family at home during this
pandemic in terms of health-related fitness components.
Family Age Activities involved or Household HRF component
Members chores involved
Example:
14 Cuts firewood Strength
Brother
1.

2.

3.

4.

5.

6.

7.

8.

9.

10.

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Activity 4. Physical Fitness Test
Directions: Perform the following physical fitness test (Pre-Test). Be sure to follow correctly the
procedures indicated in each Battery Test. Record and interpret the result in your notebook
using the standard Performance Target for Boys and Girls as shown in the table.
Note: (a) The result will be submitted to your teacher after a week
(b) Observe precautionary measures in doing the activities. Please be careful.

PERFORMANCE TARGETS FOR BOYS

STRENGTH FLEXIBILITY ENDURANCE

AGE
90 degree Push-Ups Sit and Reach (cm.) 3 min. Step Test
9 15 37 122
10 16 39 121
11 17 41 119
12 18 43 117
13 19 45 115
14 20 50 110
15 21 55 107
16 22 56 105
17 23 64 102
18 24 69 99
19 25 70 98
20 26 72 96
21 27 72 95

PERFORMANCE TARGETS FOR GIRLS

STRENGTH FLEXIBILITY ENDURANCE

AGE
90 degree Push-Ups Sit and Reach (cm.) 3 min. Step Test

9 7 43 119
10 7 45 117
11 8 47 115
12 9 49 113
13 10 52 111
14 11 54 108
15 12 58 103
16 13 63 101
17 14 68 100
18 14 72 98
19 15 74 96
20 15 75 95
21 16 75 93

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 Health Related Fitness Test

BODY COMPOSITION – is the body’s relative amount of fat to fat-free mass.

A. Body Mass Index (BMI)

WEIGHT [in Kilograms]

HEIGHT [in
Meters]2

Example: 30 30 20.83 (NORMAL)

(1.2)2 1.44

CLASSIFICATION:
BELOW 18.5 Underweight
18.5 – 24.9 Normal
25 – 29.9 Overweight
30.0 – ABOVE Obese
1. Weight – the heaviness or lightness of a person.

Equipment:
Weighing Scale
Procedure:

For you as the test taker:

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

For your partner:

a. Before the start of weighing, adjust the scale to zero point.
b. Record the score in kilograms.

Scoring – record body mass to the nearest 0.5 kilograms

2. Height – it is the distance between the floor to the top of the head in standing position.

Equipment:
1. An even and firm floor and flat wall
2. L – square
3. Tape measure laid flat to a concrete wall. The zero point starts at the bottom of the floor.

Procedure: For you:

a. Stand erect on bare
feet with heels,
buttocks and
shoulders pressed
against the wall
with tape measure.

For your partner:

c. Place the L-square against the wall with the base at the top of the head of the person
being tested.
d. Record the score in meters.

Scoring – record standing height.

* 1 meter = 100 centimeters
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 STRENGTH – refers to the muscle’s ability to generate force against physical objects. In the fitness
world, this typically refers to how much weight you can lift for different strength training
exercises.

1. 90 – Degree Push-up

Purpose – to measure strength of upper extremities

Equipment
Exercise mats or any clean mats

Procedure For you:

a. Lie down on the mat; face down in standard push-up position: palms on the mat under the
shoulders, 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, then 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, straighten the arms, keeping the back straight,
then lower the arms until there is a 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 second going up).

FLEXIBILITY – refers to the ability of the joints to move through a full range of motion.

1. Sit and Reach – a test of flexibility for the lower extremities, particularly the hamstring.

Purpose – reach as far as possible without bending the hamstring

Equipment:
Tape Measure

Procedure For you:

a. Sit on the floor with back
flat on the wall with feet
approximately 12 inches
apart.
b. Without bending your back, knees, and elbows, place one hand on top of the other and position the
hands on the floor.
c. After the tester has positioned the zero point of the tape measure, start the test by slowly reaching the
farthest point possible without bending the knees.

For your partner:

a. As the student assumes position (b) procedure, position the zero point of the tape measure at the tip
of the finger
Note: Practicefarthest fromHygiene
Personal the body.
protocols at all times. 5
b. See to it that the knees are not bent as the test taker reaches the farthest that he/she could.
 c. After the tester has positioned the zero point of the tape measure, start the test by slowly reaching
the farthest point possible without bending the knees.
For your partner:
a. As the student assumes position (b) procedure, position the zero point of the tape measure at the tip
of the finger farthest from the body.
b. See to it that the knees are not bent as the test taker reaches the farthest that he/she could.
c. Measure the farthest distance reached.
d. record the score in centimeter.

Scoring - record sit and reach to the nearest 0.1 centimeter.

CARDIOVASCULAR ENDURANCE – is the ability of the heart, lungs and blood vessels to deliver
oxygen to working muscles and tissues, as well as the ability of those muscles and tissues
to utilize that oxygen. Endurance may also refer to the ability of the muscle to do repeated
work without fatigue.

1. 3–Minute Step Test

Purpose - to measure cardiovascular endurance

Equipment
1. Step with a height of 12 inches
2. Stopwatch

Procedure For you:

a. Position in front of the
step.
b. At the signal go, step up and down on a bench for 3 minutes at a rate of 24 steps per minute.
One step consists of 4 beats, – that is, “up with the left foot, up with the right foot, down with
the left foot, down with the right foot.”
c. Immediately after the exercise, stand and relax. Don't talk.
d. Right after the activity, locate your pulse. (the first beat is zero.)
e. Count the pulse for 10 seconds. Multiply by 6.

For your 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, let the student count his pulse for 10 seconds and multiply it by 6.

Scoring – record the 60-second heart rate for the activity.

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Activity 5. RADIAL CYCLE ACTIVITY

Directions: After the Health-related fitness test you are now able to identify which component you need
improvement. List down the different physical activities or household chores that can help
you and your family to achieve a maximum health related fitness despite of the pandemic.

Answer Key:
(Quarter 1, Week 7)
standards. Activity 4 Answers may vary.
Activity 4 Physical fitness test result compared to set
Activity 3 Answers may vary.

6. Strength
4. Strengt 5. Flexibility
3. Endurance 3.Endurance 4.Strength
2. Body Mass Index 2. Body Mass Index
1. Flexibility 1. Endurance
Activity 2 Activity 1.

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 LEARNING ACTIVITY SHEET
PHYSICAL ACTIVITY AND PHYSICAL FITNESS ASSESSMENTS OF
FAMILY/SCHOOL PEERS

Background Information for Learners:

Physical activity is the movement that our body do every day that needs energy. This
activity has a relation to our fitness level. There are two categories of physical activities, they
were the Non–exercise and Exercise activities, Non- exercise activities are common body
movements that we do daily, Example Household chores (cleaning, cooking and others) while
Exercise activities are meant to enhance our Physical Fitness because of its vigorous and intense
movements, Example brisk walking, jogging and others.

Physical fitness is the ability of the individual to do his daily routine without undue
fatigue and with extra reserve energy for relaxation and in case of emergency. Physical fitness is
classified into two fitness components, the Health Related Fitness components which simply
means an activities that you performed daily to maintain your body healthy, this involves the
Cardio-Vascular endurance (Heart and Lungs), Muscular strength, Flexibility and Body
Composition and Skill Related Fitness components. These activities are performed efficiently
that relate to a particular sports activities, these include the different skill fitness components
such as Speed, Agility, Power, Balance, Coordination and Reaction time.

Legend:
1. Cardio – Vascular endurance – to sustain performing the movements in a longer period
2. Muscular strength – to exert maximum force repeatedly
3. Flexibility – to move joints with wide range of motion
4. Speed – to cover a distance in a short period of time
5. Power – to release maximum force quickly
6. Coordination – to link the different senses in performing
7. Balance – to become stable even when moving
8. Agility - to move and change direction quickly
9. Reaction Time – to make a physical response to any stimuli that needs an action in short
amount of time

Learning Competency:
Conducts physical activity and physical fitness assessments of family/school peers.
(Quarter 1, Week 8) (PE8PF-Ib -36)

Activity 1. Match Me
Direction: Write capital letter A if the physical activity stated in each item below is Non –Exercise
and write capital letter B if it is Exercise. Write your answer on the space before each
item.

1. Push ups 6. Brisk walking

2. Gardening 7. Cooking
3. Sit ups 8. Fetching water
4. Sitting 9. Mountain climbing
5. Reciting 10. Jumping jack

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Activity 2. Identify me
Direction: Identify the fitness component that the physical activity is tested.

1. Riding a bicycle
2. Lifting the table
3. Throwing a javelin
4. Dancing with a partner
5. Carrying one sack of rice
6. Catching the ball thrown to you
7. Continues walking for two hours
8. Running 100 meters in 8 seconds
9. Turning to Left/Right in a split second
10. Reaching your toes while bending forward

Activity 3. Fact or Bluff

Direction: Write FACT if the Physical activity shows Skill Related Fitness and BLUFF if it does not
1. Fast running
2. Playing a guitar
3. Hip hop dancing
4. In line skate boarding
5. A person pulling a carabao
6. A long-distance slow running
7. Changing direction to hit something
8. A player quickly blocking the spike ball
9. A person driving a motorcycle for 3 hours
10. A person out running another person to receive the award

Answer Key: (Quarter 1, Week 8)

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 LEARNING ACTIVITY SHEET
PHYSICAL ACTIVITY PROGRAM
Background Information for Learners

What are the activities that you prioritize most during your leisure time? Do you engage in
physical activities or prefer to watch TV or use gadgets?
Today, technology plays a huge role in maintaining our modern life, because we utilize it
not just for convenience but also for necessity. Through modern gadgets like smartphones,
laptops, smart T.V and etc. which connects us with our family and friends even if they are miles
away, laptops that able your teachers to teach easier and better and the like make our lives a lot
more delightful. Technology can be a nice thing. It can do a lot of task for us which makes our
lives convenient and easier but as the old saying goes “too much of anything can be bad”. Some
people nowadays especially teenagers like you might feel life is incomplete without gadgets. But
the technology that we are using today has bad impacts on our health. The rate of people with
diseases like diabetes and heart disease due to inactivity had increase.

Understanding the importance of being physically fit at your teenage years is vital
because you can carry that as you get older. Fitness is concern of everybody, a healthy individual
can help his/her family to become healthy and can influence their community too. In this activity
sheet, you will make a physical activity plan for you and your family that can be considered as
your lifetime engagement to achieve family wellness.

Learning Competency with code

Prepares a physical activity program. (Quarter 1, Week 8) (PE7PF-Ic-27)

Activity 1: Health Related Fitness Plan

Directions: In making your plan you should consider your family needs. You can assess your needs
by referring to your outputs in your previous activities’ sheets. Your plan should include
physical activities needed by your family members to achieve wellness and to enjoy
lifelong good health. The activities must be fun and attainable.
Remember that the plan should be complete and detailed. For your basis you can copy the
format of the sample HRF Plan below.
FITT Table
Frequency Intensity Type Time
Cardiovascular 3 – 6 times/week Moderate to Running, 20 – 60 minutes
Endurance Vigorous walking,
swimming,
dancing, cycling
etc.
Muscular strength 2 – 3 times/week Progressive Weight training, 20 – 60 minutes
and Moderate push-ups, curl-
endurance Resistance ups etc.
Flexibility 3 – 7 times/week Moderate Stretching, yoga 3 – 5 minutes
Stretch dynamic during warm up
stretching etc. and cool down

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Suggested Plan: Include household chores

Note: If anyone in the family has a medical condition like asthma, heart disease etc. ask them to do
the exercises lightly or just choose the exercises that they can perform

You may choose exercises from the suggested exercises below or you can search for other
similar exercises.
1. Jog in Place: Jogging in a stationary
position

2. Staircase Exercise: Using a staircase for

everything for jogging up and down

3. Hamstring Stretch: From a standing

position, take the left foot in front of you, foot
flexed and tip from the hips, lowering the
torso until you feel a stretch in the left
hamstring. Keep the back flat and hold for 15-
30 seconds, repeating on the right leg

4. Quad Stretch: Hold onto a wall for balance

if needed and bend the left knee, taking the
heel towards the glutes. Grab onto the foot
with your left hand, keeping the knee pointing
toward the floor and feel a stretch in the front
of the leg. Hold for 15 to 30 seconds and
repeat on the other side.

5. Shoulder Stretch: Take right arm straight

across your chest and curl the left hand around
your elbow, gently pulling on the right arm to
deepen the stretch in the shoulder. Hold for 15
to 30 seconds and switch sides.

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6. Pigeon Stretch: Begin on the hands and
knees and bring the left knee in, resting it on
the floor between your hands (you should be
on the outside of the knee). Straighten the
right leg out behind you and, if you can, bend
forward and rest the forearms on the floor.

7. Sit-ups: (1) Start by lying flat on your

back, with your legs bent and your feet flat
on the ground. Cross your hands in front of
your chest. (2) Clench your stomach muscles
and bring your torso up so that it’s flush with
your thighs. Resist the urge to use
momentum, rather than your muscles, to
bring your body up. (3) Guide your body
down in a controlled motion to maximize
your muscle use.

8. Plank: (1) Lie flat on your stomach (hips

touching the ground) with your legs flat and
upper body propped up by your forearms.
(2) Tightening your lower back and shoulder
muscles raise your hips off the ground. (3)
Hold for as long as you can (aim
for intervals of 30 to 45 seconds) and then
relax. That completes one repetition (rep).

9. Push-ups: (1) Start by lying flat on your

stomach. (2) Push yourself off the ground into
a plank position. Hold your body up with your
toes and with your hands. (3) Lower yourself
back down, letting your chest touch the
ground. (4) Promptly push down on your
palms and raise your body back to a plank
position.

10. High Knees: Involves running in place, so

you can do it anywhere with minimal space.
(1) Stand with your legs together and
arms at your sides. (2) Lift one knee toward
your chest. Lower your leg and repeat with the
other knee. (3) Continue alternating knees,
pumping your arms up and down.

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11. Butt kicks: The opposite of high knees.
Instead of lifting your knees up high, you will
lift your heels up toward your butt.

12. Jumping Jacks: Repeatedly jumping the

feet wide while circling the arms overhead,
then back again

13. Mountain Climbers: Running the knees in

and out from a push-up position

14. Burpees: Squatting to the floor, jumping

the feet to a plank position, jumping back in,
and standing up

15. Squats: (1) Start by standing upright with

your feet placed in a position slightly wider
than shoulder-width apart, and your toes
pointed straight ahead. (2) Bend your legs and
drop your buttocks down to the height of your
knees. Your legs should form a 90-degree angle
when you are at the bottom of the movement.
(3) With your weight on your heels, push
yourself back upright, squeezing through your
glutes (buttock muscles) on the way up.

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Activity 2: Show Me What You have Got!

Directions: After finishing your HRF Plan, send pictures (with captions) or videos to your
MAPEH Teacher while performing your planned activities.

Rubrics for Activity 1:

Appropriateness of the HRF activities for the family: 5 points

Relevance of the needs of the family members: 5 points
Completeness of the plan: 10 points
Total: 20 points

Rubrics for Activity 2 (photos): (Ask your parents/guardian to grade you)

Best (5 Better (3 Good (2 No photo

points) points) points) (0)
The photo
effectively
communicates

a message or
action
Correct/pro
per
execution
of the
exercises
Unimportant
aspects of the
photo have
been cropped
out

Rubrics for Activity 2 (videos):

Best (5 points) Better (3 Good (2 No video

points) points) (0)
Proper execution
of the exercises
Correct sequence
of the exercises
based on the
plan
The overall
quality of the
video was
excellent

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