HOPE -1

GRADE 11
EXERCISE FOR FITNESS
Quarter 1 Week 3 Module 1

Most Essential Learning Competencies:

1. Self-assesses health-related fitness (HRF).Status, barriers
to physical activity assessment participation and one’s
diet.
2. Sets Frequency Intensity Time Type (FITT) goals based on
training principles to achieve and/or maintain
healthrelated fitness (HRF).
3. Engages in moderate to vigorous physical activities
(MVPAs) for at least 60 minutes most days of the week in
a variety of settings in- and out-of school.
4. Observes personal safety protocol to avoid dehydration,
overexertion, hypo- and hyperthermia during MVPA
participation.

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HOW TO USE THIS MODULE
Before starting the module, I want you to set aside other tasks that will
disturb you while enjoying the lessons. Read the simple instructions
below to successfully enjoy the objectives of this kt. I Have fun!

1. Follow carefully all the contents and instructions indicated in every

page of this module.
2. Write on your notebook the concepts about the lessons. Writing
enhances learning, that is important to develop and keep in mind.
3. Perform all the provided activities in the module.
4. Let your facilitator/ guardian assess your answers using the
answer key card.
5. Analyze conceptually the post-test and apply what you have
learned.
6. Enjoy studying!

PARTS OF THE MODULE

• Expectations – These are what you will be able to know after completing
the lessons in the module.
• Pre-test – This will measure your prior knowledge and the concepts to be
mastered throughout the lesson.
• Looking Back to your Lesson – This section will measure what learnings
and skills did you understand from the previous lesson.
• Brief Introduction – This section will give you an overview of the lesson.
• Activities – This is a set of activities you will perform with a partner.
• Remember – This section summarizes the concepts and applications of
the lessons.
• Check your Understanding – It will verify how you learned from the
lesson.
• Post-test – This will measure how much you have learned from the entire
module.

PRE-TEST

ENCIRCLE THE LETTER OF THE CORRECT ANSWER.

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1. What is the correct formula for maximum heart rate?
A. Subtract your age from 220 B. Divide your age by 220
C. Add your age to 220 D. Multiply your age by 220
2. What is the advantage of physical activity?
A. Improve quality of life B. Outlet of stress
C. Decrease chronic diseases D. All of the above
3. Flexibility is best described as the:
A. Ability to exert force
B. ability to work the muscle over a period of time
C. Wide range of movement
D. Ability to bend and touches the toes
4. What is the minimum amount of physical activity as prescribe by WHO
in a day?
A. 1 hour B. 45 minutes
C. 3o minutes D. 2 hours
5. Exercise such as running, swimming, and cycling for more than
30minutes may help to improve
A. Flexibility B. Power
C. Endurance D. Balance
6. BMI is a ratio of a person’s weight to his or her
A. Ae B. Activity level
C. Basal metabolic rate D. Height
7. Which of this best describe the result of exercise
A. Breathing rate is decreases, increases oxygen flow to the muscle
B. Breathing rate is increases, increases oxygen flow to the muscle
C. Breathing rate decreases to reduce oxygen flow to muscles
D. Breathing rate decreases to increase carbon dioxide flow to muscles
8. The ability of the heart and lungs to deliver oxygen to working muscles
during physical activity for a long period of time.
A. Cardiovascular endurance B. Body composition
C. Flexibility D. Agility
9. Muscular endurance is the
A. Muscles' ability to work for a long time without tiring
B. Same as cardiorespiratory fitness
C. Amount of force a muscle can exert
D. Same as body strength
10. The best fitness foods include all except
A. Vegetables B. Soft drinks
C. Fruits D. Water

Great, you finished answering the questions.

You may request your facilitator to check your work.
Congratulations and keep on learning!

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HOPE-1
LESSON 3: SELF-ASSESSES HEALTH RELATED
PARTICIPATION AND ONE’S DIET FITNESS. STATUS,
BARRIERS TO PHYSICAL ACTIVITY ASSESSMENT
EXPECTATIONS
This module will help you to:
• Analyze the importance of self-assessment in relation to health-related
fitness.
• Evaluate each types of diet
• Illustrate the importance of rest after regular activity

LOOKING BACK TO YOUR LESSON

Fitness is defined as a state of good health or physical condition,
primarily as a result of exercise and proper nutrition. Controversy has arisen
as to what the components of physical fitness are, and this led to the
grouping of physical fitness into health-related fitness and skill-related
physical fitness. Health-related fitness focuses mainly on the optimum
health of the individual. The five major components of health-related fitness
are cardiorespiratory endurance, body composition, muscular strength,
muscular endurance and flexibility.
([Link]

BRIEF INTRODUCTION

What is health-related fitness index?

The HRF index protocol consisted of the following 10 tests:

Body composition:

• Body mass index (BMI) - A key index for relating weight to height.
Abbreviated BMI. BMI is a person's weight in kilograms (kg) divided by
his or her height in meters squared. The National Institutes of Health
(NIH) now defines normal weight, overweight, and obesity according to
BMI rather than the traditional height/weight charts. (see figure 1.0)
([Link]

• Waist-to-hip ratio - The ratio can be measured more precisely than skin
folds, and it provides an index of both subcutaneous and intraabdominal
adipose tissue (Bjorntorp, 1987). The suggestion for the use of proxy
anthropometric indicators arose from a 12‐year follow‐up of middle‐aged
men, which showed that abdominal obesity (measured as waist–hip
ratio) was associated with an increased risk of myocardial infarction,
stroke and premature death, whereas these diseases were not associated with

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 measures of generalized obesity such as BMI (Larsson et al., 1984). (see
figure 1.1)
([Link]

• Waist circumference (abdominal fat) - waist circumference and BMI are

interrelated; waist circumference provides an independent prediction of
risk over and above that of BMI. Waist circumference measurement is
particularly useful in patients who are categorized as normal or
overweight on the BMI scale. At BMIs 35, waist circumference has little
added predictive power of disease risk beyond that of BMI. It is therefore
not necessary to measure waist circumference in individuals with BMIs
35. (see figure 1.1)
([Link]

• Cardiorespiratory fitness: The gold standard measure of cardiorespiratory

fitness remains laboratory-based assessments with gas analysis.
Cardiorespiratory fitness is often reported as maximal oxygen uptake
(VO2max) in adults, peak oxygen uptake (VO2peak) in children and
adolescents or is standardized as metabolic equivalents. (see figure 1.2)
([Link]

• Twelve minutes’ walk/run test to calculate a predicted maximal oxygen

consumption test (VO2max/VO2peak).
([Link]

• Muscular strength and endurance are the ability to exert maximal force
in one single contraction, such as lifting a weight that you could lift only
once before needing a short break. Muscular power refers to a great force
production over a short period of time, such as in fast leg kicks and
explosive jumping. Muscular endurance is when less force is sustained
over a longer period such as in gallops, skips, pliés, and swings. Dancers
often confuse endurance with strength, so it is sometimes useful to think
of endurance as continuous and strength as maximal. (see figures 1.3)
([Link]

One-minute push-ups.
One-minute, bent-knee sit-ups.
• Leg-bend test.
Flexibility: exercises stretch your muscles and can help your body stay
flexible. These exercises may not improve your endurance or strength but
being flexible gives you more freedom of movement for other exercise as well
as for your everyday activities. It may also help you avoid discomfort when
confined in a space for a long period of time (like a long meeting or a plane
flight). (see figure 1.4)
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([Link]

• Sit and reach test.

• Shoulder flexibility test.
Balance: is the ability to maintain equilibrium when stationary or moving
(i.e. not to fall over) through the coordinated actions of our sensory functions
(vision, hearing and proprioception). Balance comprises of static balance (the
ability to retain the center of mass above the base of support in a stationary
position) and dynamic balance (the ability to maintain balance under
changing conditions of body movement. Stork stand test.
(Paul Waters, (2018). Balanced. Retrieved from
[Link]

What Are The Three Energy Systems?

Anaerobic A-Lactic (ATP-CP)

Energy System Anaerobic A-Lactic or ATP-CP is a dominant source of
muscle energy for high intensity physical activities. It provides high bursts of
start up energy that lasts around ten seconds or less. ATP-CP provides
immediate energy without requiring any oxygen (anaerobic) and does not
produce lactic acid (a-lactic). Many athletes who participate in sports
competitions require short amounts of acceleration. Athletic events like the
shot put, weight lifting, and 100-meter sprint are examples of physical
activities that utilize the ATP-CP energy system. However, the ATP-CP
system will not supply ATP again until the muscles have rested and have
been able to regenerate.

Anaerobic Lactic (Glycolytic)

Energy System Anaerobic Lactic is also known as the glycolytic energy
system, an energy system that supplies energy for medium to high intensity
physical activities. These high intensity activities usually last from ten
seconds to two minutes. When an athlete sprints for 400 meters, lactic acid
builds up in blood and muscle cells. Normally, there is a shortness of
breath, and a burning sensation in the muscles once lactic acid is produced.
Same as with ATP-CP, the anaerobic lactic system does not require oxygen
but is capable of supplying energy for high intensity activities. The difference
between the two systems is amount of time that the system can work. Thus,
if an athlete exceeds ten seconds while sprinting, the anaerobic lactic system
kicks in to provide energy.

Aerobic Energy System

Most of sports and activities use aerobic energy system. Aerobic
energy system provides energy for low intensity physical activities that last
from two minutes to a few hours. Aerobic energy system, compared to ATP-
CP and glycolytic energy system, requires much longer oxygen in muscles in
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doing physical activities like long distance swimming running and playing
sports (e.g. basketball, soccer, futsal). If a person exercises for 8 minutes,
aerobic energy system will become a dominant source of that person’s
energy. Aerobic energy system continually produces ATP energy to muscles
as long as oxygen is available to muscles in the body. Unlike anaerobic lactic
system, aerobic energy system does not produce lactic acid since oxygen is
available to the muscles.

Most sports and physical activities use these energy systems. Though
there are times when one energy system dominates during a specific type of
physical activity, it is important to understand that all energy systems are
active. Each energy system changes during the activity depending on its
duration and intensity. Therefore, once we engage in physical activities or
sports, all three energy systems may be in use but in varying degrees.

Picture references:

BMI Reference Figure 1.0

([Link]

Hip-to-waist Ratio Figure 1.1

([Link]
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Formula Ratio(r) = Hip/waist

([Link]
[Link])

Cardiorespiratory Fitness Muscular Strength and Endurance

Figure 1.2 Figure 1.3

north

west brisk walking club [Link]

Flexibility: Zipper Test Sit and Reach

Figure 1.4 Figure 1.4.1

[Link] [Link]

Balance Test: Stork Stand

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[Link] and_fig6_327531655

Barrier to physical activity Assessment

Lack of time
Identify available time slots. Monitor your daily activities for one week.
Identify at least five 30-minute time slots you could use for physical activity.
Add physical activity to your daily routine. For example, walk or ride your
bike to work or shopping, organize school activities around physical activity,
walk the dog, take the stairs, exercise while you watch TV, park farther away
from your destination, etc. Select activities, such as walking, jogging, or stair
climbing that you can do based on the time that you have available (e.g., 5
minutes, 10 minutes, 20 minutes). Take advantage of work physical activity
facilities and/or programs. Hold walking meetings and conference calls if
possible. During phone calls try to stand, stretch, or move and walk around
some, if possible.
([Link]

Social support
Explain your interest in physical activity to friends and family. Ask
them to support your efforts. Invite friends and family members to exercise
with you. Plan social activities involving exercise. Develop new friendships
with physically active people. Join a gym or group, such as the YMCA or a
hiking
club.([Link]
Lack of energy
Schedule physical activity for times in the day or week when you feel
energetic. Convince yourself that if you give it a chance, physical activity will
increase your energy level; then, try it.
([Link]

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Lack of motivation
Planning ahead of time for physical activity a regular part of your daily
or weekly schedule and write it on your calendar. Invite a friend to exercise
with you on a regular basis and write it on both your calendars. Join an
exercise group or class.
([Link]

Fear of injury
Learn how to warm up and cool down to prevent injury. Learn how to
exercise appropriately considering your age, fitness level, skill level, and
health status. Choose activities involving minimum risk.
([Link]

Lack of skill
Select activities that don’t require new skills, such as walking,
climbing stairs, or jogging. Take a class to develop new skills.
([Link]

High costs and lack of facilities

Select activities that require minimal facilities or equipment, such as
walking, jogging, jumping rope, or calisthenics. Identify inexpensive,
convenient resources available in your community (community education
programs, park and recreation programs, worksite programs, etc.).
([Link]

Weather conditions
Develop a set of regular activities that are always available regardless
of weather (indoor cycling, aerobic dance, indoor swimming, calisthenics,
stair climbing, rope skipping, mall walking, dancing, etc.
([Link]

Consider Nutritional Preparation

Ensure you are well nourished on the day of testing. Where possible,
consume a high carbohydrate diet in the 24 hours prior to the testing
sessions (such as pasta, potatoes, cereals, toast, fruit etc.). In the two hours
before completing the tests do not consume a heavy meal; however, you are
strongly advised to have eaten some food in the four hours preceding testing.
Caffeine products (such as coffee, cola or tea) should be avoided on the day
of testing. Alcoholic beverages and tobacco products should be avoided 24
hours prior to testing. Ensure you are fully hydrated, particularly in hot
conditions. Drink regularly in the days leading up to the test, particularly in
the 12 hours prior to testing. Top up body fluids by drinking water regularly
throughout the testing session. Continue to consume adequate fluids
following exercise to replace any fluids lost during testing.
([Link]

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Physical Preparation
Avoid heavy strenuous exercise for the 24 hours prior to testing. Do
not exercise at all on the day of testing to ensure you are well rested. Wear
appropriate clothing for the conditions (e.g. shorts/track pants and t
shirt/singlet/sports top) and non-slip athletic footwear with laces securely
fastened. Remove restrictive jewelry, watches, bracelets or hanging earrings
that may get caught in equipment. Do not participate in the testing if you
are suffering any injury or illness that is likely to worsen as a result of
participation or you are unwell/not in good general health. Be sure to
warmup prior to the commencement of testing. Cool down appropriately. Do
not sit or lie down immediately following maximal exercise. Following
completion of testing continue moderate-to light aerobic activity (jog or walk)
for 5 minutes followed by some light stretching of both the upper and lower
body.
([Link]

ACTIVITIES
Activity 1: Fitness test
Directions: List your score on the data sheet, make sure you understand all
the necessary preparation needed before taking this test. All results must be
based on the standard
Type of test Data Results
BMI testing
Hip-to-waist ratio
Muscular endurance
Push ups
Sits up
squats
Step test
Flexibility test
Zipper test
Sit and reach
Balance test
Stork stand

STEP TEST STANDARDS

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REMEMBER

[Link]

[Link]

PUSH UP TEST

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[Link]

SQUAT TEST

[Link]

[Link]

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CHECKING YOUR UNDERSTANDING
Activity 2: COMPLETE THE STATEMENT ON THE SPACE PROVIDED.
I have learned
that
The result of my
fitness test is
I will improve my
I will share my
I do the

REFLECTIVE LEARNING SHEET

Name: __________________________________ Grade & Section: ________________

Let’s Think and Act!
REFLECTIVE LEARNING SHEET NO.2
Directions. Think of and list down physical activities that can improve
cardiovascular endurance, muscular strength and flexibility.

Cardiovascular endurance Muscular strength Flexibility

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 How can I improve my health using those exercises?

___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________

POST TEST

ENCIRCLE THE LETTER OF THE CORRECT ANSWER.

1. What is the correct formula for maximum heart rate?
A. Subtract your age from 220 B. Divide your age by 220
C. Add your age to 220 D. Multiply your age by 220
2. What is the advantage of physical activity?
A. Improve quality of life B. Outlet of stress C.
Decrease chronic diseases D. All of the above
3. Flexibility is best described as the:
A. Ability to exert force
B. ability to work the muscle over a period of time
C. Wide range of movement
D. Ability to bend and touches the toes
[Link] is the minimum amount of physical activity as prescribe by WHO in
a day?
A. 1 hour B. 45 minutes
C. 3o minutes D. 2 hours

15
5. Exercise such as running, swimming, and cycling for more than
30minutes may help to improve
A. Flexibility B. Power
C. Endurance D. Balance
6. BMI is a ratio of a person’s weight to his or her
A. Ae B. Activity level
C. Basal metabolic rate D. Height
7. Which of this best describe the result of exercise
A. Breathing rate is decreases, increases oxygen flow to the muscle
B. Breathing rate is increases, increases oxygen flow to the muscle
C. Breathing rate decreases to reduce oxygen flow to muscles
D. Breathing rate decreases to increase carbon dioxide flow to muscles
8. The ability of the heart and lungs to deliver oxygen to working muscles
during physical activity for a long period of time.
A. Cardiovascular endurance B. Body composition
C. Fexibility D. Agility
9. Muscular endurance is the
A. Muscles' ability to work for a long time without tiring
B. Same as cardiorespiratory fitness
C. Amount of force a muscle can exert
D. Same as body strength
10. The best fitness foods include all except
A. Vegetables B. Soft drinks
C. Fruits D. Water

Great, you finished answering the questions.

You may request your facilitator to check your work.
Congratulations and keep on learning
END OF 3rd WEEK ***
References
Overcoming Barriers to Physical Activity. (2007) Retrieved from
[Link]
ule_b_lesson_4.pdf

Taylor & Francis (2004) The correlation between the health-related fitness of
healthy participants measured at home as opposed to fitness measured by
sport scientists in a laboratory. Retrieved from
[Link]

Health Related fitness Assessment. Retrieved from

[Link]

Robert Wood (2008), Preparing for fitness testing. Retrieved from

[Link]

Overcoming Barriers to Physical Activity. Retrieved from

[Link]

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Paige Waehner (2019). Understanding and Improving Your Cardiovascular
Fitness. Retrieved from
[Link]

Paul Waters, (2018). Balanced. Retrieved from

[Link] squat-test

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