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Physical Education Quarter 1 – Module 1:
Health-related Fitness
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P.E – Grade 8 Alternative Delivery Mode Quarter 1 – Module 1: Health-related Fitness First Edition, 2020 Republic Act 8293, section 176 states that: No copyright shall subsist in any work of the Government of the Philippines. However, prior approval of the government agency or office wherein the work is created shall be necessary for exploitation of such work for profit. Such agency or office may, among other things, impose as a condition the payment of royalties.
Borrowed materials (i.e., songs, stories, poems, pictures, photos, brand names, trademarks, etc.) included in this module are owned by their respective copyright holders. Every effort has been exerted to locate and seek permission to use these materials from their respective copyright owners. The publisher and authors do not represent nor claim ownership over them.
Published by the Department of Education Secretary: Leonor Magtolis Briones Undersecretary: Diosdado M. San Antonio
Printed in the Philippines by ________________________ Department of Education – Region VII, Division of Cebu Province Office Address: IPHO Bldg., Sudlon, Lahug, Cebu City, Cebu, Philippines, 6000
Telefax: (032) 255-6405
E-mail Address: [email protected]
Development Team of the Module
Writers: Paul Bryan M. Punzalan
Content Editor/s: Nenita G. Jaralve
Evelyn G. Patiño
Language Editor: Fanny Y. Inumerables
Illustrator: Tweency C. Osorio
Lay-out Editor: Charmaine L. Juvahib
QA Evaluator: Leonicel D. Caliguid
Moderator in PE: Isidore Luther A. Herrera
Moderator: Milanie M. Panique
Management Team: Marilyn S. Andales EdD, CESO V. – Division Superintendent
Marilyn S. Andales, EdD, CESO V. - Division Superintendent
Leah B. Apao, Ed.D.CESE – Asst. Schools Division Superintendent
Ester A. Futalan, Ed.D. – Asst. Schools Division Superintendent
Cartesa M. Perico, Ed.D. – Asst. Schools Division Superintendent
Mary Ann P. Flores – CID Chief
Isaiash T. Wagas – EPS LRMS
Nenita G. Jaralve – EPS MAPEH
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Physical Education Quarter 1 – Module 1:
Health-related Fitness
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Introductory Message
For the facilitator:
Welcome to the PHYSICAL EDUCATION 8 Alternative Delivery Mode
(ADM) Module on HEALTH-RELATED FITNESS.
This module was collaboratively designed, developed and reviewed by
educators both from public and private institutions to assist you, the teacher
or facilitator in helping the learners meet the standards set by the K to 12
Curriculum while overcoming their personal, social, and economic
constraints in schooling.
This learning resource hopes to engage the learners into guided and
independent learning activities at their own pace and time. Furthermore, this
also aims to help learners acquire the needed 21st century skills while taking
into consideration their needs and circumstances.
In addition to the material in the main text, you will also see this box in
the body of the module:
As a facilitator, you are expected to orient the learners on how to use
this module. You also need to keep track of the learners' progress while
allowing them to manage their own learning. Furthermore, you are expected
to encourage and assist the learners as they do the tasks included in the
module.
Notes to the Teacher
This contains helpful tips or strategies
that will help you in guiding the learners.
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For the learner:
Welcome to the PHYSICAL EDUCATION 8 Alternative Delivery Mode (ADM)
Module on HEALTH-RELATED FITNESS.
This module was designed to provide you with fun and meaningful
opportunities for guided and independent learning at your own pace and time.
You will be enabled to process the contents of the learning resource while
being an active learner.
This module has the following parts and corresponding icons:
What I Need to Know
This will give you an idea of
the skills or competencies you
are expected to learn in the
module.
What I Know
This part includes an activity
that aims to check what you
already know about the lesson
to take. If you get all the
answers correct (100%), you
may decide to skip this
module.
What’s In
This is a brief drill or review to
help you link the current
lesson with the previous one.
What’s New
In this portion, the new lesson
will be introduced to you in
various ways such as a story,
a song, a poem, a problem
opener, an activity or a
situation.
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What is It
This section provides a brief
discussion of the lesson. This
aims to help you discover and
understand new concepts and
skills.
What’s More
This comprises activities for
independent practice to
solidify your understanding
and skills of the topic. You
may check the answers to the
exercises using the Answer
Key at the end of the module.
What I Have Learned
This includes questions or
blank sentence/paragraph to
be filled in to process what
you learned from the lesson.
What I Can Do
This section provides an
activity which will help you
transfer your new knowledge
or skill into real life situations
or concerns.
Assessment
This is a task which aims to
evaluate your level of mastery
in achieving the learning
competency.
Additional Activities
In this portion, another
activity will be given to you to
enrich your knowledge or skill
of the lesson learned.
Answer Key
This contains answers to all
activities in the module.
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At the end of this module you will also find:
The following are some reminders in using this module:
1. Use the module with care. Do not put unnecessary mark/s on
any part of the module. Use a separate sheet of paper in
answering the exercises.
2. Don’t forget to answer What I Know before moving on to the
other activities included in the module.
3. Read the instruction carefully before doing each task.
4. Observe honesty and integrity in doing the tasks and checking
your answers.
5. Finish the task at hand before proceeding to the next.
6. Return this module to your teacher/facilitator once you are
through with it.
If you encounter any difficulty in answering the tasks in this
module, do not hesitate to consult your teacher or facilitator.
Always bear in mind that you are not alone.
We hope that through this material, you will experience
meaningful learning and gain deep understanding of the relevant
competencies. You can do it
References This is a list of all sources
used in developing this
module.
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What I Need to Know
This module was designed and written with you in mind. It is here
to help you master the concepts of Health-related Fitness. The scope of
this module permits it to be used in many different learning situations.
The language used recognizes the diverse vocabulary level of students.
The lessons are arranged to follow the standard sequence of the course.
But the order in which you read them can be changed to correspond
with the textbook you are now using.
This module is focused on two competencies in MELCs “Undertakes
physical activity and physical fitness assessments” (PE7PFIa-h-23)
and “Sets goals based on assessment result” (PE8PF-Ia-24).
The module contains one lesson only.
• Lesson 1. Health-related Fitness
After going through this module, you are expected to:
1. Classify the different physical activities suited for the family and
friends in terms of health-related fitness.
2. Recognize the different exercises to enhance health-related
fitness.
3. Explain the purpose of health-related fitness through better
understanding on applications through different known sports
and famous athletes.
4. Undertake physical activities and physical fitness assessment.
5. Set goals based on assessment result.
6. Make a daily routine health-related fitness schedule to monitor
and develop all the health-related components.
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Directions: Identify the exercises that are shown on the following
pictures. Write your answer on the boxes provided.
What I Know
1. 2.
3. 4.
5. 6.
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7. 8.
9. 10.
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Activity I. Directions: Think of 3 examples of sports that have an impact
and better performance of these given exercises. Write your answers on
the boxes provided.
1. Running 2. Stretching
3. Jumping 4. Push ups
5. Weight lifting
What’s In
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Activity II. Directions: With your answers in Test I, pick one sport per
exercise and list down two famous athletes in that sport.
1. Running:
Sports: __________________
Athlete: _________________
_________________
2. Stretching:
Sports: __________________
Athlete: __________________
_________________
3. Jumping:
Sports: ___________________
Athlete: ___________________
___________________
4. Push up:
Sports: ___________________
Athlete: __________________
___________________
5. Weight lifting:
Sports: ___________________
Athlete: ___________________
___________________
Notes to the Teacher
This activity will help you understand
more about health-related fitness and on
how will it apply to real life situations,
especially in sports.
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What’s New
Directions: Do the following exercises and use a stopwatch or a cellular
phone to monitor the time.
Exercise 1: Limber up
1. Go around your backyard or look for an open space and do stretching
by following these pictures. Do these at least 8 counts.
2. Walk around within One (1) minute.
3. Start running within thirty (30) seconds.
4. Jog in place within thirty (30) seconds.
5. Rest
Exercise 2: Workout
A. JUMPING JACKS
Procedure:
1. Stand upright with your legs together, arms at your sides.
2. Bend your knees slightly, and jump into the air.
Stretching no.1 Stretching no.2
Stretching no.1
Stretching no.3
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3. As you jump, spread your legs to be about shoulder-width apart.
Stretch your arms out and over your head.
4. Jump back to starting position.
5. Repeat.
6. Do this at least five (5) times.
B. Push-up
Procedure for boys:
1. Get down placing your hands slightly wider than your shoulders.
2. Straighten your arms and legs.
3. Lower your body until your chest nearly touches the floor.
4. Pause, then push yourself back up.
5. Repeat.
6. Do this at least five (5) times.
Procedure for girls:
1. Place the knees on the floor, the hands below the shoulders and cross
your feet.
2. Keeping your back straight, start bending the elbows until your chest
is almost touching the floor.
3. Pause and push back to the starting position.
4. Repeat
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5. Do this at least five (5) times.
C. Curl-ups
Procedure:
1. Lie down on your back. Use a matt or anything to cover your back.
2. Bend your legs and place feet firmly on the ground to stabilize your
lower body.
3. Cross your hands to opposite shoulders or place them behind your ears,
without pulling on your neck.
4. Curl your upper body all the way up toward your knees.
5. Repeat
6. Do this at least five (5) times.
Directions: Answer the following questions. Write your answer on the
space provided.
1. How did you feel while doing the limber up and work out exercises?
_____________________________________________________________________
_____________________________________________________________________
_____________________________________________________________________
_____________________________________________________________________
_____________________________________________________________________
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2. Were you able to properly execute the exercises? What makes you say
so?
_____________________________________________________________________
_____________________________________________________________________
_____________________________________________________________________
_____________________________________________________________________
_____________________________________________________________________
3. What is the importance of doing these exercises?
_____________________________________________________________________
_____________________________________________________________________
_____________________________________________________________________
_____________________________________________________________________
_____________________________________________________________________
4. How are these exercises significant to a person?
_____________________________________________________________________
_____________________________________________________________________
_____________________________________________________________________
_____________________________________________________________________
_____________________________________________________________________
5. In what way do these exercises help the health of a person?
_____________________________________________________________________
_____________________________________________________________________
_____________________________________________________________________
_____________________________________________________________________
_____________________________________________________________________
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What is It According to Academy of Nutrition and Dietetics, fitness refers to your
own optimal health and overall well-being. Being fit not only means physical
health, but emotional and mental health, too. It defines every aspect of your
health. Eating with proper nutrition and active living are fundamental to
fitness.
In addition, wisegeeks.com fitness is part of overall health, it means
having a healthy body weight as well an ability to perform physical fitness
activities without tiring easily.
Mana Medical Associates added that physical fitness activity and
exercise is important for everyone. Children, adolescents, and adults of all
ages need regular physical activity. Understanding the benefits of physical
fitness and knowing how active you should be can help you maintain good
health and improve your overall quality of life.
Here are a few benefits of regular physical activity that demonstrate the
importance of physical fitness:
➢ Save money. Making healthy choices, such as engaging in regular
physical activity, can reduce your risk for many health issues and
complications that can result in expensive medical care. ➢ Increase your life expectancy. Research suggests that people who are
more active tend to be healthier and tend to live longer.
➢ Reduce your risk of injury. Regular exercise and physical activity increase muscle strength, bone density, flexibility, and stability.
Physical fitness can reduce your risk for accidental injuries, especially
as you get older. ➢ Improve your quality of life. Exercise has been shown to improve
mood and mental health and provides numerous health benefits.
Physical fitness also allows you to do things that you may not be able to do before.
➢ Stay active. It stated that staying active and healthy allows you to do
activities that requires a certain level of force and effort.
➢ Improve your health. Regular exercise and physical activity promote strong muscles and bones. It improves respiratory, cardiovascular
health, and overall health.
To understand more about Physical fitness, it has four health-related
components.
Health-related components involve exercise activities that you do in order
to try to improve your physical health and stay healthy. It focuses on factors
that promote optimum health and prevent diseases.
The four components are described as follows:
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1. Cardiovascular fitness is the ability of the heart (cardio) and
circulatory system (vascular) to supply oxygen to muscles for an
extended period of time. Cardiovascular is also called cardiorespiratory
(lungs) fitness.
Example, running can help you improve your lungs and heart capacity
to endure trainings that requires cardiovascular endurance.
2. Muscular strength and endurance is the muscle’s ability to produce
effort or perform work. Muscular strength refers to the maximum
amount of force a muscle can exert against an opposing force. Fitness
testing usually consists of a one-time maximum lift using weights.
Muscular endurance, on the other hand, refers to the ability of the
muscle to work over an extended period of time without fatigue.
Best example is Weightlifting, this exercise enhances muscles to lift
heavy object and endure the continuous heavy actions.
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3. Flexibility is the ability to move a body part through a full range of
motion (ROM) at a joint.
The sit-and-reach is commonly used to determine flexibility.
4. Body composition is the ratio of body fat to lean body mass or also
known as Body mass index (BMI).
Best example is to know your weight using a weighing scale.
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Activity 1. Directions: Do the following exercises and record the number
of counts made. Write your answer on the space provided.
1. Jumping jacks Counts: _________
2. Push-up Counts: _________
3. Curl-ups
Counts: _________
Activity 2. Directions: Do the following exercises. Use a stopwatch or a
Cellular phone to monitor the time on how my counts you can do per
exercise with a time limit. Write your answers on the space provided.
Ten (10) points each and only three (3) points if you made five (5) counts
or below. Write your answer on the space provided.
1. Jumping jacks in thirty (30) seconds
Counts_________
2. Jumping jacks in one (1) minute
Counts_________
3. Push-ups in twenty (20) seconds
Counts_________
4. Push-ups in ten (10) seconds
Counts_________
5. Curl-ups in twenty (20) seconds
Counts_________
What’s More
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Activity 3. Directions: Choose the letter of the best answer. Pick the best
health-related components that correspond to the different exercises
and sports. Choose the answer on the box and write your answer on the
space provided.
__________1. Stretching
__________2. Push up
__________3. Weighing Scale
__________4. Weight lifting
__________5. Running
__________6. Jumping
__________7. Planking
__________8. Swimming
__________9. Gymnastics
__________10. Jumping Jacks
Directions: Answer the given questions briefly.
A. Rank the four (4) health-related components according to its contribution
and importance to you, your family and friends. (1 – most important; 4 – least
important)
1.____________________
2.____________________
3.____________________
4.____________________
What I Have Learned
A. Cardiovascular Fitness C. Flexibility
B. Muscular Strength and Endurance D. Body Composition
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Be guided with the given rubrics.
B. Explain how you will improve your skills with the first two components in
your list.
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
C. Explain how you will cope up with the health components in the lower
rank. Be guided with the given rubrics.
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
5 – Excellent
4 – Very good
3 - Average
2 – Needs
improvement The thought is
clear, well
written, well
organized and Pleasing in the
eyes.
The though is clear, mostly
organized, have
rare errors, Easy to read and
pleasing in the
eyes.
The thought is basic and
general. Enough
organizational structure, had
some errors,
understanding format.
The thought is not clear, poor
organization of
paragraphs, had some multiple
errors and not
easy to read.
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What I Can Do
Directions: Briefly explain how the given exercises benefit the body in
terms of family health and physical wellness. Answer in complete
sentences. Be guided with the given rubrics.
1. Stretching
_____________________________________________________________________
_____________________________________________________________________
_____________________________________________________________________
2. Push-ups
_____________________________________________________________________
_____________________________________________________________________
_____________________________________________________________________
3. Running
_____________________________________________________________________
_____________________________________________________________________
_____________________________________________________________________
4. Weight lifting
_____________________________________________________________________
_____________________________________________________________________
_____________________________________________________________________
_____________________________________________________________________
5. Planking
_____________________________________________________________________
_____________________________________________________________________
_____________________________________________________________________
_____________________________________________________________________
5 – Excellent
4 – Very good
3 - Average
2 – Needs improvement
The thought is
clear, well written, well
organized and
Pleasing in the
eyes.
The though is
clear, mostly organized, have
rare errors, Easy
to read and
pleasing in the eyes.
The thought is
basic and general. Enough
organizational
structure, had
some errors, understanding
format.
The thought is
not clear, poor organization of
paragraphs, had
some multiple
errors and not easy to read.
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6. Jumping Jacks
_____________________________________________________________________
_____________________________________________________________________
_____________________________________________________________________
_____________________________________________________________________
7. Jumping
_____________________________________________________________________
_____________________________________________________________________
_____________________________________________________________________
_____________________________________________________________________
8. Cycling
_____________________________________________________________________
_____________________________________________________________________
_____________________________________________________________________
_____________________________________________________________________
9. Sit n’ reach
_____________________________________________________________________
_____________________________________________________________________
_____________________________________________________________________
_____________________________________________________________________
10. Curl-ups
_____________________________________________________________________
_____________________________________________________________________
_____________________________________________________________________
_____________________________________________________________________
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Test I. Directions: Make a daily fitness program and write them on the
table below. On the left side of the table, write the daily activities/tasks
that you think can help you improve your lifestyle. On the right side of
the table, write the health-related fitness components that you think
corresponds to the activities/tasks.
Example:
My Daily Fitness Activities
Daily activities/tasks
Health-related components
Monday
1. Jogging
2. Jumping Jacks 3. Push-up
1. Cardiovascular Fitness
2. Muscular strength and endurance 3. Muscular strength and endurance
Your turn:
My Daily Fitness Activities
Daily activities/tasks
Health-related components
Monday 1.
2.
3.
1.
2
3.
Tuesday 1.
2.
3.
1.
2.
3.
Wednesday
1. 2.
3.
1. 2.
3.
Assessment
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Thursday 1.
2.
3.
1.
2.
3.
Friday 1.
2.
3.
1.
2.
3.
Saturday
1.
2. 3.
1.
2. 3.
Sunday
1.
2. 3.
1.
2. 3.
Test II. Directions: Answer the questions briefly. Be guided with the
given rubrics.
1. Based on your daily fitness program, what are the results you expected
to have?
_____________________________________________________________________
_____________________________________________________________________
_____________________________________________________________________
_____________________________________________________________________
2. Knowing the result of your daily fitness program, what are your goals
that you want to overcome?
_____________________________________________________________________
_____________________________________________________________________
_____________________________________________________________________
_____________________________________________________________________
5 – Excellent
4 – Very good
3 - Average
2 – Needs improvement
The thought is
clear, well written, well
organized and
Pleasing in the eyes.
The though is
clear, mostly organized, have
rare errors, Easy
to read and pleasing in the
eyes.
The thought is
basic and general. Enough
organizational
structure, had some errors,
understanding
format.
The thought is
not clear, poor organization of
paragraphs, had
some multiple errors and not
easy to read.
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Additional Activities
Directions: Answer the questions briefly. Be guided with the given
rubrics.
1. Of all the sports that you have answered, which is your favorite and
why?
_____________________________________________________________________
_____________________________________________________________________
_____________________________________________________________________
_____________________________________________________________________
_____________________________________________________________________
2. Who is the famous athlete you want to be like and why?
_____________________________________________________________________
_____________________________________________________________________
_____________________________________________________________________
_____________________________________________________________________
_____________________________________________________________________
5 – Excellent
4 – Very good
3 - Average
2 – Needs
improvement The thought is
clear, well
written, well
organized and Pleasing in the
eyes.
The though is clear, mostly
organized, have
rare errors, Easy to read and
pleasing in the
eyes.
The thought is basic and
general. Enough
organizational structure, had
some errors,
understanding format.
The thought is not clear, poor
organization of
paragraphs, had some multiple
errors and not
easy to read.
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Answer Key
WHAT I KNOW
1. Running
2. Stretching
3. Sit n’ reach
4. Planking
5. Push up
6. Jumping Jacks
7. Cycling
8. Curl-ups
9. Weightlifting
10. Jumping
WHAT’S MORE
Activity 1
Answers vary.
Activity 2
Answers vary
Activity 3
11.C
12.B
13.D
14.B
15.A
16.A and B
17.B
18.A and B
19.C
10. A
WHAT’S IN
Activity 1.
1.Answers may vary.
2.Answers may vary.
3.Answers may vary.
4.Answers may vary.
5.Answers may vary.
Activity 2.
1.Answers may vary.
2.Answers may vary.
3.Answers may vary.
4.Answers may vary.
5.Answers may vary.
WHAT’S NEW
Activity 1.
1.Answers may vary.
2.Answers may vary.
3.Answers may vary.
4.Answers may vary.
5.Answers may vary.
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References
Books:
Renato P. Benavinte, Jr., Francis A. Domingo, Jose P. Doria, Jr., Hildo
C. Estabillo, Jr. Reynaldo G. Julian, Gerard L. Lappay, Nanette
Kay D. Mercado, Naida C. Pabelico, Mark S. Camiling, Salome S.
Copuz, Aiza Beatrice M. Gutierrez, Judith L. Javier, Carolina L.
Manalaysay, Bernadette B. Rosaroso, and Johannsen C. Yap. 2013
“Learner’s Module” Physical Education and Health 8, no.1 (2013):
26-402.
K-12 Curriculum Guide (MELC): Explain how Health-related fitness
can have a positive impact to our lifestyle and physical well-being.
Undertakes physical activity and physical fitness assessments
PE8PF-Ia-h-23 and set goals based on assessment results PE8PF-
Ia-24.
PDF:
McGraw-Hill Global Education Holdings. “Health & Skill Related
Fitness—Activity 4.” glencoe.com. 2016, http://www.glencoe.com/
sites/common_assets/health_fitness/gln_health_fitness_zone/ pdf
/heart_rate_monitor_activities/health_skill_related_itness /health_
skill_related_fitness_activity_4.pdf
Internet:
Laura Williams, MSEd, ASCM-CEP. “The 5 Health-Related
Components of Fitness.” www.verywellfit.com. April 03, 2020,
https://www.verywellfit.com/the-components-of- fitness-4154074
Sheri Cyprus. “What is General Fitness?” www.wisegeek.com.
September 09, 2020,https://www.wisegeek.com/what-is-general-
fitness.htm#
Academy of Nutrition and Dietetics. “What is fitness?”
www.sharecare.com. Accessed September 18, 2020,
https://www.sharecare.com /health/fitness-exercise/what-is-
fitness
http://www.glencoe.com/http://www.wisegeek.com/https://www.sharecare.com/UserVersion 2.0
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Mana Medical Associates, “The Importance of Physical Fitness”
www.mana.md, Accessed September 18, 2020,
https://www.mana.md /the-importance-of-physical-
fitness/#:~:text=Regular%20exercise%20and%20physical%20acti
vity%20promotes%20strong%20muscles%20and%20bones,your
%20risk%20for%20some%20cancers
YourDictionary, “health-related fitness” www.yourdictionary.com,
Accessed September 18, 2020, https://www.yourdictionary.com
/health-related-fitness
https://www.mana.md/http://www.yourdictionary.com/UserVersion 2.0
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For inquiries or feedback, please write or call:
Department of Education, Region VII, Division of Cebu Province
IPHO Bldg., Sudlon, Lahug, Cebu City, Cebu, Philippines, 6000
Telefax: (032) 255-6405
Email Address: [email protected]
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