The Cristo Rey Regional High School, Inc.

P Malibago, Saint Bernard, Southern Leyte

S.Y. 2021-2022

QUARTER
SIMPLIFIED LEARNING MODULE
IN PHYSICAL EDUCATION 8 1
Module 3

Name: Score:

Year & Section: Date: September 20 – Oct. 4,

2021

Physical Fitness: A Family Affair to

UNIT 1: Get Healthy Together

TOPICS:
Lesson 1: Family Fitness
Lesson 2: Family Physical Activity and
Exercises

OBJECTIVES

The learner demonstrates understanding of guidelines and principles in

exercise program design to achieve fitness.

The learner designs a physical activity program for the family/school peers to
achieve fitness.

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 The learner…
 undertakes physical activity and physical fitness assessments
PE8PF-Ia-h-23;
 sets goals based on assessment results PE8PF-Ia-24
 conducts physical activity and physical fitness assessments of
family/school peers; PE8PF-Ib -36
 prepares a physical activity program. PE8PF-Ic-27

Through this module, you should be able to:

 assess the components of health-related physical fitness by using
scientifically-based health-related fitness assessment;
 undertake physical activity and physical fitness assessments applying the
correct techniques in the administration of the fitness tests with focus
consideration for safety skills;
 perform stretching, warm-up and cool-down exercises considering the
factors in the performance of physical activity; and
 enjoy the benefits of health-related fitness by being responsible with
one’s health and wellness.

What do you and your family members’ performance in health-related fitness

tests tell you about your level of fitness?
How can physical activities provide for a wide range of lifelong benefits for you
and your family members?

Miranda et. al. MAPEH for Today’s Learner 8 (Teacher’s Wraparound Edition.
Phoenix Publishing House Inc., 2017. pp. 299-331.
Physical Fitness Test: https://m.youtube.com/watch?v=3ShEVB1--k

Teacher’s-made Learning Module

Gadgets (cellphone / laptop / tablet )
Pen and paper
Fitness attire and equipment

This module is designed to explore knowledge and skills that

will help you and your family develop a lifelong habit of physical fitness
and wellness. Developing this lifelong habit poses as a real challenge for
many families.
Being physically fit and healthy can help you get through with
the stresses and demands of life. It improves your self-esteem, develops
your confidence, and clarifies your self-concept which can only be
realized as you get older.

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 OVERVIEW OF THE
MODULE
Health–related fitness activities are provided for you to have a better grasp on the lessons at
hand. You will have various options in selecting the most appropriate exercises or activities that will help
you and your family to achieve a level of physical wellness. Expectations from these activities should be
clear to you. Ask questions for better understanding.
You will be required to design a Health-related Fitness (HRF) plan that will cater to the needs of
your family. An HRF plan is a set of fitness goals. These goals should consider your current as well as
your desired fitness levels. Even implementing the designed HRF plan, you need to evaluate its success
or failure. You may need to make certain revisions to encourage yourself and your family to continue the
HRF activity for life. It is important to make the activities fun and enjoyable to make exercise a habit for
life.

Before you formally begin your lesson, let’s

play a brain testing game called “Word Scramble.” You
will encounter the words as you go along with your
lesson.
Ready? Let’s begin!... 

Family Fitness
LEARNING ACTIVITIES

WORD
Direction: Find and encircle words from the jumbled letters that refer to components
associated with Health-related Fitness. The words are interconnected and placed
either vertically, horizontally, or diagonally.
fitness strength balance
speed reaction endurance
flexibility power
agility body

F I T N E S S E A N D Z C V V F B G H
Q L N R P J A T N B C H T G N E R T S
W D E E F G A R S D C A Q C J U E X D
E S E X S B A E D V U S Q V M U A X D
F D G Z I S D D F C B R W B M U C D D
H G U S Q B F N G X O M A N M Y T G D
G C L T F S I C H Z D J G N G T I Y R
V H M H A G I L I T Y N Y Y C F O B E
B F G F U S H Y I Z X F J G D E N N W
J S D C B Z H U J T X F N F V G D J O
F B A L A N C E K S Y F B D B G D R P

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 LESSON FOCUS

Components of Health-related Fitness for the Family

Physical fitness is divided into 4 Health-related components and 6 Skill-related components.

Physical Fitness
Health-Related Fitness (HRF) Skill-Related Fitness (SRF)
These fitness parameters are directly These fitness parameters enable a person to
attributed to the good physiological function perform physical or sports activity. They check
of your body in order to contribute to good one’s motor fitness and are directed to good
health. performance.

Cardiovascular Endurance is the Agility is the ability to shift one’s body in different
measurement that checks if the heart, lungs, directions quickly and efficiently. People can join
and muscles work in unison to provide oxygen basketball and volleyball drills requiring quick
and blood during exercise or change of directions or
workout. A person needs to play Patintero with friends.
attend swimming and
aerobics classes or do
skipping rope, brisk walking,
and running.
Balance is the ability of the body to maintain
stability in static or when moving while resisting
Muscular endurance is a muscular training the force of gravity. It is also the ability to hold the
exercise to perform repeated exercises body in a fixed position. Making
without getting tired. routines on the balance beam is a
good example of performing
gymnastic positions like one-leg
stand, bridge stand, or V-sit.

Muscular strength is the most considered Coordination relates to one’s ability to use the
component among all components of physical- senses such as sight or hearing, together with
fitness. It is one’s ability to other body parts in performing motor task
lift weights. Joining weight smoothly and accurately.
training sessions and helping
build one’s muscles are good
for the body.

Reaction time is the ability to react

Flexibility is the component that allows all and make decisions quickly.
joints in the body to move in their full range of Examples are passing and catching in
motion. Attending yoga classes is an excellent sports and tagging games.
exercise.

Speed is the ability to perform successive

movements of the same pattern in the shortest
period of time.

Body composition is the relative proportion of

fat, bone, and other tissues that comprise the
body. If an individual has a high amount of
body fat, it will be difficult for him or her to
attain physical fitness.

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 Physical Fitness Test Components Being Measured
Zipper test Flexibility
Sit and Reach
3-minute Step Test Endurance
90-degree Push-up Strength
Curl-ups
40-meter Sprint Speed
Basketball Pass Power
Standing Long Jump
Hexagon Agility test Agility
Stick Drop test Reaction time
Paper Juggling Coordination
Stork Balance Stand test Balance

Health-related Fitness Tests

A. Prepare for the tests.

1. Wear the appropriate attire.
2. Do the warm-up exercises on your own or with a partner.
3. Reorient yourself on the proper condition as well as the proper execution of the tests and
recording of test results.
4. Perform the tests without exerting maximum effort.
5. Observe safety in performing the tests.

B. Perform the HRF tests as test taker with a partner.

C. Record the result of the tests.
1. Body Mass Index (BMI)
A measure of body composition using height and weight is called Body Mass Index (BMI).
Use the formula to check your BMI:

weight (kg)
BMI =
height (m)2
42 kg
BMI = 2
(1.50 m)
2
BMI =18.67 kg /m (Normal)

The result of your BMI will classify you into your weight status.

BMI Weight Status

Below 18.5 Underweight
18.5 – 24.9 Normal
25 – 29.9 Overweight
30 and above Obese

2. Weight – heaviness and lightness of a person

Equipment: weighing scale

3. Height – the distance between the floor to the top of the head in standing position
Equipment: L-square, tape measure laid on the wall

4. Weight Circumference – the presence of visceral fat on the waist, a risk factor for
cardiovascular diseases and diabetes

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 Equipment: tape measure

5. 3-minute Step Test – measure cardiovascular endurance

Equipment: Step with a height of 12 inches, stopwatch
Scoring: Record the 60-second heart rate.
 Position in front of the step and at “Go” signal
step up and down for 3 min.
 Immediately after the exercise, don’t talk. Just
stand and relax.
 Locate your pulse. Count the pulse for 60
seconds.

6. 90-degree Push-up – measure upper extremities

Equipment: any exercise mat
Scoring: Record the number of push-ups done.
 For boys: Straighten the arms, keeping the back
and knees straight. Lower the arms until there is
a 90-degree angle at the elbows.
 For girls: with the knees touching the mat,
straighten the arms, keeping the back and knees
straight. Lower the arms until there is a 90-degree angle at the elbows.
 Perform as many repetitions as possible.

7. Zipper Test – test the upper arm and shoulder girdle flexibility
intended to parallel the strength endurance assessment of the region
Equipment: Ruler
 Stand erect then test the right shoulder by raising your right
arm, bend your elbow, and reach down across your back as
far as possible.
 At the same time, extend your left arm down and behind your
back, bend your elbow up across your back, and try to cross
your finger over those of your right hand.

8. Sit and Reach – to reach forward as far as

possible without bending the hamstring
Equipment: Tape measure/meter stick
Scoring: Record to the nearest 0.1 cm
 With back flat on the wall while sitting
on the floor, put your feet
approximately 12 inches apart.
 Place one hand on top of the other
without bending your back, knees and elbow.
 Position hands on the floor and place the tip of your finger at zero point of the tape
measure. Then start the test by slowly reaching the farthest point possible.

9. Curl-ups – measure the strength of abdominal muscles

Equipment: any clean mat
Scoring: Record the curl-ups made.
 With feet 12 inches from the buttocks, lie on
your back while knees are flexed. Feet must not
be held nor arrested against an object. Arms
must be extended and resting on top of thighs.
 While at the bottom position, do not stop or
rest, and perform as many curl-ups as possible.

10. Standing Long Jump

Equipment: tape measure or meter stick

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  The participant stands behind a line marked on the ground with feet slightly apart. A
two foot take-off and landing is used, with swinging of the arms and bending of the
knees to provide forward drive. The participant attempts to jump as far as possible,
landing on both feet without falling backwards.

11. Stick Drop Test

Equipment: Ruler
 Have your partner hold the ruler with the bottom
edge level with the top of your hand. Use centimeters
for your measurement, with the 1 cm end pointing
down. Your partner should release the ruler between
your fingers at an unanticipated moment. Catch
the ruler as quickly as possible.

12. Balance Stand Test

Equipment: stopwatch
Scoring: Record how long the test taker does the balance stand test.
 Remove the shoes and place the hands on the hips, then position
the non-supporting foot against the inside knee of the supporting
leg. The subject is given one minute to practice the balance. The
subject raises the heel to balance on the ball of the foot.

13. 40-meter Sprint

Equipment: stopwatch
Scoring: Record how long (second/s) the
test taker run in 40 meters.
 The test involves running a single
maximum sprint over 40 meters,
with the time recorded. A thorough
warm up should be given, including
some practice starts and
accelerations. Start from a stationary position, with one foot in front of the other.
The front foot must be on the starting line.

Benefits of Health-related Fitness

 Increases muscle tone and strength and decreases susceptibility to injuries and illness
 Improves posture, bone mineral density, and reduces risk of osteoporosis
 Increases efficiency of the respiratory and circulatory systems
 Improves blood pressure and decreases body fat and risks to diabetes and some cancers
 Increases energy level, thus improves self-esteem and self-confidence

Reminder!...
Before doing your physical fitness tests, kindly
perform first stretching or warm-up exercises.
Wear your fitness attires on because you’re going to
undergo physical fitness test.
Don’t forget your towel and water! 

Philippine Physical Fitness

Test
A. Direction: Compute your BMI and interpret. Use the formula on page 5. Show your

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 computation below.

Weight = ______ kilograms

Height = ______ meter

weight (kg)
BMI=
height (m)2
¿¿
BMI =¿ 2
¿¿
2
BMI=¿ ¿

PPFT – I CAN DO IT !...

Direction: Perform and measure the components of physical fitness. Use measuring devices
such as weighing scale, meter stick, ruler and tape measure.
NOTE: Take documentation in every physical fitness test. You may print it on another blank
sheet or send it to our group chat.

Physical Fitness Test Measurement VG G NI

Use the BMI formula.
BMI
kg/m2
Put check () mark.
Zipper test
right: _________ left: _________
Use meter stick.
Sit and Reach
_________ cm
Use timer.
3-minute Step test
_________ count/step
Use any mat.
90-degree Push up
_________ count/push-up
Use any mat.
Curl-ups
_________ count/curl-up
Use timer.
40-meter Sprint
_________ second/s
Use meter stick.
Standing Long Jump
_________ cm
Use ruler.
Stick Drop test
_________ cm
Use timer.
Paper Juggling
_________ second/s
Use timer.
Balance Stand test
_________ second/s

Now that you had unlocked the different physical fitness components, I have
some questions for you to answer honestly. 
Follow-up Questions:
1) Do you consider yourself a physically fit person? Why?
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__________________________________________________________
__________________________________________________________
__________________________________________________________
 Family Physical Activity
and Exercise

LESSON FOCUS

Factors to Consider during Daily Physical Activity

Warm-up exercise prepares the heart, muscle and the circulatory system and stretches the
skeletal muscle.
Workout follows the FITT formula: frequency, intensity, time, and type.
Cool-down exercise helps the body recover from physical activity.

REMINDER!... 😊
Perform the exercises slowly, and do not jerk or bounce the
muscles. Perform at least once to three times, and hold the stretch
at least 15-30 seconds. Before performing a vigorous workout, jog
slowly for 2 minutes or more. After the exercise, do the same prior
to muscle stretching.

Sample Warm-up and Cool-down Exercise

Calf stretcher – This exercise stretches the calf muscles.

To do this: Face the wall with your feet 2-3 ft. away, then step your
left foot forward allowing both hands to be placed on the wall. Keep
the heel of your right foot on the ground, toe turned in slightly, knee
straight, and buttocks tucked in. Lean forward by bending your front
knee and arms allowing your head to move nearer to the wall. Hold.
Repeat with other legs.

Leg hug- this exercise stretches the hip and back extensor
muscles.
To do this: Lie on back, then bend one leg and grasp your knee under your thigh. Hug it to your
chest. Keep the other leg straight and on the floor. Hold. Repeat with the other leg.

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 Seated side stretch – this exercise stretches the muscle of the
trunk.
To do this: In a seated position with your legged crossed, stretch
your right arm over the head to the left bend your waist reaching
as far as possible to the left with the right arm. Hold. Do not
allow the trunk to rotate. Repeat on the opposite side.

Hamstring stretcher – This exercise stretches the muscles of the

back of the upper leg, hip, knee, and ankle.
To do this: Lie on your back, then bring your right knee to your
chest. Place your left and right hands at the back of your thigh,
then pull your knee towards the chest, push the heel toward the
ceiling, pull the toes toward the shin. Attempt to straighten the
knee. Stretch and hold.

Zipper – This exercise stretches the muscles at the back of the arms and the
lower chest muscles.
To do this: lift your right arm, and reach behind the head and down the spine
as if trying to pull a zipper. With your left hand, push down to the right elbow
and hold. Repeat on the reverse arm position.

Flexibility Exercises

Each person, depending on his or her individual needs, must have a reasonable amount of
flexibility to perform efficiently and effectively in his or her daily life. The range of motion (ROM) in the
joint indicates one’s flexibility. To increase the length of the muscle, you must stretch it more than its
normal strength for an adequate amount of time but be careful not overstretch it beyond its limits.

Supplemental Stretching Exercises for Flexibility

Lower leg stretch Standing thigh stretch

This exercise stretches the calf muscle This exercise stretches the hip flexor and
And Achilles tendon. thigh muscles.

One leg stretch Wand exercise

This exercise stretches the lower back and This exercise stretches the front of the
hamstring muscles. shoulder and chest.

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 Trunk twist
This exercise stretches the trunk and the
muscles on the outside hip.

Health Benefits of Flexibility and Stretching

Helps in attaining good posture
Prevents muscle strain and orthopedic problems like backache
Enhances athletic performance

Beginners Weight Training Equipment

For Home Workout
Use adjustable weights bench, dumbbells of 2-3 different weights, body exercises and
calisthenics.
Gyms and Fitness Centers
Use free weights like barbels, dumbbells, and bar with adjustable plate weights together with
machines like treadmills, step machines, rowing machines, pull down machines, and dip
machines.

Beginners Weight Training Equipment

Selected strength exercise.

Choose exercises that are multi-joint rather than single-joint movements.
For example, a squat rather than leg extension. Some 3-5 manageable high intensity exercises
about 30 minutes for a full training workout will be good.

Frequency of the strength training.

The benefits of strength are determined by the intensity of the exercise you performed (short or
high intensity weight workout) with an approximately appropriate rest and recovery periods
after the workout.

Number of sets performed.

You should perform one set with maximum effort using perfect mechanics and techniques.
Make sure you do not over lift or perform more than you are capable of lifting in a safe manner.

Number of repetitions performed per set.

Higher repetitions during your weight lifting session stimulate muscle fibers, while lower
repetitions during weight training at a higher intensity increase strength and muscle size which
is important for overall athletic training.

Sets and Repetitions

There is a standard way of referring to the number of exercises prescribed in a weight training
program of workout.

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 A set comprises a number of exercises you perform without stopping, about ten exercises at the
average.
A repetition is one performance of a single exercise, a squat with dumbbells is an example. It
will be written as “3 x 10” which means 3 sets of 10 exercise repetitions.
A workout calls for 3 sets of 10 repetitions of the shoulder press exercise with 60 sec in
between sets. It will be written as “Shoulder Press 3x10, 60 sec rest.”

Health Benefits of Strength Training

Reduces risk for injury and enhances posture

Improves athletic performance
Upgrades the ability to perform daily physical activities for long periods without undue and still
having reserve energy for leisure

Cardiovascular Endurance

Cardiovascular fitness is generally considered the most important aspect of physical fitness.
Aerobic capacity is considered the best indicator of cardiovascular fitness, and aerobic physical is the
preferred method to achieve it. cardiovascular fitness requires fit heart muscle, vascular (healthy elastic
artery) system, respiratory (lungs) system, and blood (hemoglobin).

Most Popular Participation Activities for Cardiovascular Endurance

Active aerobics like walking, swimming, exercising with machines, cycling and jogging
Active recreation and sports like hiking, boating, fishing, horseback riding, camping, and other
outdoor activities
Active sports like basketball, tennis, soccer, and racquetball
Moderate intensity physical (lifestyle) activities like walking to work, going to the store,
gardening/yard work, and climbing stairs

After knowing the different kinds of stretching as well as warm-up and cool-
down exercises, I have some simple questions for you to ponder.

Follow-up Questions:
What is the right way of doing warm-up and cool-down exercises?
________________________________________________________________
________________________________________________________________
________________________________________________________________
________________________________________________________________

Why is it important to perform warm-up and cool-down exercises before and

after doing the workout?
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________________________________________________________________
________________________________________________________________
________________________________________________________________
 Family FITT Fitness Plan

LESSON FOCUS

Physical Activity, Exercise, and Physical Fitness

Physical activity refers to an activity that involves the contraction of muscles – examples are
gardening, walking, climbing stairs, etc.

Exercise is a specific form of physical activity that is planned and structured involving repetitive
bodily movements performed to improve and maintain physical fitness.

Physical Fitness is a set of goals that people have or achieved that relate to their ability to perform
a physical activity.

Levels of Physical Activity

1) Light intensity activity – walking slowly and gardening
2) Moderate intensity activity – walking briskly, and playing leisure sports
3) Vigorous activity – jogging, running, playing sports, and circuit training

Amount of Physical Activity Needed for Family Members

Children & Adolescents – at least 60 minutes of moderate intensity physical activity in most
days of the week, preferably daily
Adults - at least 30 minutes of moderate intensity physical activity in 3 or more days a week

Promoting Safety Before Doing Physical Activities

1) Consult a physician before starting an exercise.
2) Teach members of the family the importance of monitoring the intensity of physical activity by
increasing personal safety.
3) Stay within the “target heart rate zone”.
4) Dress appropriately with fit and comfort.
5) Always do a warm-up exercise for 3-5 minutes. Cool down with stretching for 5-20 seconds.
6) Progression: Start slowly and gradually increase frequency, intensity, time, and type (FITT).
7) Drink plenty of water.

Physical Activity Pyramid

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 There are lots of things to consider before engaging
yourself into a workout. First is your BMI, then apply the
principles of physical activity especially the principle of
specificity – what part of your body do you want to work out?
Another thing, perform warm-up and cool-down exercises
before and after workout, eat rich in protein foods, and level of
physical activity fitted for you.
So, I’m sure you are now ready to design your own
physical fitness plan for your special workout whether in your
lovely home or in the gym. 😊
Let’s get fit together.

Values/Subject Integration
Directions:
1. Make a short quotation regarding Family FITT Fitness.
2. It could be in calligraphy writing, slogan form or whatever style you want.
3. It should be your own quotation.

Examples:

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 Your turn!

Rubrics:
Content – 5
Artistry – 3
Originality – 2
Total – 10

Congratulations!... You did it!

See the physically fit you!

Sooooonnn… 

Student’s signature: _______________

Parent’s/Guardian’s signature: _______________
Date Finished: _______________
Prepared by:
For more informations and questions please contact:
FB account: Ailyn Eleccion Alindao AILYN E. ALINDAO
Cell #: 09971907401/09631925809 Subject Teacher

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