SELF- LEARNING

MODULE FOR GRADE 11

PHYSICAL EDUCATION

SELF- HEALTH RELATED FITNESS TEST

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INTRODUCTION
People nowadays, have many reasons why they are less active in physical
activities or workout. Some which are; insufficient time, boredom, fear of injury,
lack of motivation, we may also consider the type of workout or physical activity
they partake that may lead them to limit their participation in these activities and
resulted it to poor health and unhealthy diet.
Nutrition has vital role in the performance in the different physical activity, if
your heart and lungs are weak it may lead to multiple health problems such as
heart attack and stroke.
Self-health related fitness test focuses on personal health and how the
healthy lifestyle of physical activity affects us as a person.
This self-learning module for Physical Education 11, will help the learner to
understand the importance of exercise or physical activity in the easiest way and
simplest form.

#JOD26 pg. 1
 PRE – TEST!

DIRECTIONS: Read and answer the following questions by choosing the correct
answer from the given choices. Write your answer on the space provided.

_____1. Which of the following is the component of physical fitness?

A. Physical Education
B. Physical Fitness
C. Related Fitness Test
D. Self – Health Related Fitness Test
_____2. What are the different components under the self-health related fitness?
A. Agility, Balance, Coordination, Power, Reaction Time
B. Cardiovascular Endurance, Muscular Strength, Muscular Endurance,
Flexibility, Body Composition.
C. Muscular Endurance, Flexibility, Balance, Coordination
D. Reaction Time, Balance, Coordination
____3. Which of the following statements describe self-health related fitness?
A. Ability of the individual to perform physical tasks efficiently and
effectively
B. Diagnose sickness
C. Helping children to eat junk foods
D. Self – medication
____4. Which of the following is not a result of poor physical activity?
A. Obesity
B. Physically Fit Person
C. Reduce blood supply
D. Weight Gain
____5.Which of the following is not describes as barrier to physical activity
participation?
A. Inconvenience of exercise
B. Lack of self – motivation and confidence
C. Not interested in participating physical activity
D. Self - enjoyment

COMPETENCIES
1. Self-assesses health related fitness (HRF) status, barriers to physical
activity assessment participation and one’s diet. PEH11FH-Ig-i6

2. Recognizes the value of optimizing one’s health through participation in

physical activity assessment. PEH11FH-Id-t-14

#JOD26 pg. 2
OBJECTIVE:
1. Identify the different components of self - health related physical fitness
2. Perform different exercises on self - health related physical fitness
3. Develop one’s own self health related physical fitness activity

LEARNING EXPERIENCES
SELF-HEALTH RELATED FITNESS TEST
Self-health related fitness test is a self- test that primarily deals with the
state of being healthy. The five major components are cardiorespiratory
endurance, muscular strength, muscular endurance, flexibility and body
composition.
Cardiorespiratory endurance refers to the capability of your lungs, heart and
muscles to work together as you perform the different physical activities over an
extended period of time. Examples are jogging, running, walking etc.
Muscular strength is the amount of the exerted muscles against a resistance.
Examples are weight lifting, bench press,
While the muscular endurance is the ability of the muscles to work for extended
period of time.
Flexibility refers to the ability of the joints to move freely or bend beyond the
normal range.

LET’S DO IT!

ACTIVITY 1
HIGH KNEES JOG

 This activity is similar to jogging in place but in simplest form.

 Stand upright and bring you knees as high as you can alternately.
 Perform this activity as fast as you can just like jogging in place for 60
seconds in everyday
 It is more effective if you’re going to bring your knees on your highest level.

#JOD26 pg. 3
 ACTIVITY 2
JUMPING JACKS

 Jumping is considered as one of the oldest activity for cardio exercise.

 Begin by standing with your feet, knees are slightly bend and arms on your
side.
 As started to jump, raise your both hands up and feet are separating to the
side.
 Land on your forefoot with legs apart and arms overhead.
 Jump again while bringing your arms on the side and returning your feet to
position.
 Count as many as you can for 60 seconds.

ACTIVITY 3
KRISS KROSS JUMP

 The basic pattern of this activity is jumping on your feet

 Begin by standing on your feet, jump on your feet by bringing it on your
side while your hands are extended sideward.
 Jump again and this time you’re going to bring your right foot across to the
left foot on the other side.

#JOD26 pg. 4
  The hands are moving same with the movement of the feet. Do this
alternately.
 Do it as long as you can.

APPLICATION
Performing the cardio-respiratory endurance in self-health related fitness
can improved the performance of the learners in the different physical activity.
This means that it increased the level of the alertness, cardio-respiratory
endurance, and optimized the percentage of the body composition or body mass.

1. Learner will take or perform the 60 minute jogging and record the result of
his performance. Make a self- review about your performance using the
rubric below.

RUBRIC 5 4 3 2 1

Perform the activity in an exact time requirement

Perform the activity in a half time requirement

Perform the activity in a less than a minute requirement

SELF - REFELCTION
1. What did you feel after the activity?
2. Do you have pains, tightness, or pressure in your chest during performing
this physical activity?
3. How this physical activity affects your appetite?
4. Do you think if a person is more active in different physical activity does he
have any chance to become more effective in his every activity or routine?
Defend your answer.

POST TEST

#JOD26 pg. 5
Direction: Read the question carefully and choose the letter of the correct answer
by writing it on the space provided.

____1. The Self – Health related Fitness test components are associated with:
A. How fast you are in running
B. How good a player is
C. How the different system of the body function well
D. How the body performed
____2. The ability of the muscles to exert force in a given resistance.
A. Coordination
B. Muscular endurance
C. Muscular Strength
D. Reaction time
____3. Which of the following physical activity would be the best test for
cardiorespiratory endurance?
A. Body mass
B. Flexibility
C. Jumping Jack
D. Sit – ups
____4. What is SHRF?
A. Self – health related fitness
B. Self – health reference fitness
C. Skill – health reference fitness
D. Skill – health run fitness
____5. The component of the self – health related fitness test that may refer to
the ability to move freely or to bend beyond the normal range.
A. Agility
B. Coordination
C. Flexibility
D. Muscular endurance

COMPETENCIES

#JOD26 pg. 6
 1. Sets Frequency Intensity Time Type (FITT) goals based on training
principles to achieve and/or maintain health-related fitness (HRF).
PEH11FH-Ii-j-7
2. Analyzes physiological indicators such as heart rate, rate of perceived
exertion and pacing associated with the MVPA’s to monitor and / or adjust
participation or effort (MVPA’s) moderate to vigorous physical
activity.PEH11FH-Ik-t-9

OBJECTIVES:
1. Identify the different variables in making the FITT and the different physical activity
through MVPA’s indicators
2. Make a Frequency Intensity Time Type (FITT)

PRE TEST
Direction: Read the question carefully and choose the letter of the correct answer
by writing it on the space provided.
____1. What is the meaning of the MVPA?
A. Moderate Vigorous Physical Activity
B. Moderate Vigorous Plan Activity
C. Moderate Victory Physical Activity
D. Moderate Victory Plan Activity
____2. The intensity of a resistance in the FITT physical activity can be
measured by which variables?
A. Length of workout
B. Number of sets
C. Number of participants
D. A and B only
____3. What are the different variables of FITT?
A. Fitness, intensity, time, type
B. Frequency, intensity, time, type
C. Fitness, time, intensity, type
D. Frequency, time, intensity, type
____4. Which of the following activities would be the best test for MVPA?
A. Jogging, playing badminton, walking slowly, washing dishes
B. Walking slowly, washing dishes, playing badminton, jogging
C. Washing dishes, walking slowly, jogging, playing badminton
D. Washing dishes, walking slowly, jogging, playing badminton
____5. What does the “I” mean in FITT?
A. Injury
B. Ionize
C. Intensity
D. inquiry

#JOD26 pg. 7
INTRODUCTION
The heart is a muscle that responsible in giving blood and oxygen.
According to the LiveScience.com heart rate or pulse is the number of times a
person’s heart beats per minute. Normal heart rate varies from person to person.
It depends on the individual age, body size, and heart conditions. For example
the heart rate of a person may increase if he/she is moving or performing even if
a person is excited or scared. The different parts of the body that can easily
detect the heart rate is through your wrists, side of the neck and inside of an
elbow. Put your two fingers in this area and count the number of beats in 60
seconds. Another way is you count the beats in 20 seconds and multiply it by
three.
According to American Heart Association or AHA, the resting heart rate for
adults 18 and older is between 60 to 100 beats per minute or (bpm), for children
ages 6 to 15 the normal heart rate is between 70 to 100 beats per minute (bpm).
In computing the maximum heart rate, subtract your age from 220. For a
20 – year old student. Example: 220 – 20 = 200 Maximum heart rate
The target zone for a 20 year old student would be 50 percent of his/her
maximum heart rate or 85 percent.
 50 % : 200 x 0.50 = 100
 85 % : 200 x 0.85 = 170
Exercise within the moderate to vigorous heart rate zones to clock MVPA!

Heart Rate Zone (% Maximum Heart Rate)

LIGHT MODERATE VIGOROUS

57% - 63% 64% - 75% 76% - 95%

Maximum heart rate Maximum heart rate Maximum heart rate

This module will be a great help in understanding about the frequency

intensity time or FITT and making the MVPA (moderate to vigorous physical
activity) as the bench mark in Participating different physical activity or exercise.

PROCEDURE / LEARNING EXPERIENCE

This activity will help the learner to understand and formulate their own
Frequency Intensity Time Type (FITT) goals in maintaining or achieving physical
fitness through active participation in different health related fitness activity and at
the same time they will know the physiological importance in perceiving or
involving in the different physical activities or exercises with the MVPA’s as the
main target in adjusting the participation from moderate to vigorous physical
activity.

#JOD26 pg. 8
Frequency = how often will you work out or exercise
Intensity = amount or load must be given for specific exercise or physical activity
Time = how long each activity last per day each time you perform the exercise or
physical activity
Type = kind of exercise or activity

LET’S GET PHYSICAL!

ACTIVITY 1
Directions: Performed and formulate your own Frequency, Intensity, Time, Type
(FITT) goals in maintaining the self – health related fitness test.

FREQUENCY INTENSITY TIME TYPE

2/ 3 times in a week 65 – 85 % of your Jogging / Jumping
heart rate 60 minutes jack

2/ 3 times in a week 30 –50 % of your 6 times per set or Push-ups / Flexed

muscles 60 minutes arm hang

ACTIVITY 2
GOAL: Perform the different physical fitness activities assigned to different
station one at a time. This will measures your alertness and agility in performing
the different physical activity.

Station 1 (moderate)
Sweep the Floor

#JOD26 pg. 9
  Take the broom and the dust pan
 Start in one corner and sweep in overlapping strokes towards the center of
the area.
 Pull the broom against the floor in one direction
 Make sure that the broom reaches towards the other side or corner so that
you sweep out the dust from all corner of the floor.

Station 2
Scrub Mo Yan Teh!

 Use the coconut husk in removing or polishing the floor surface

 Starting from one edge of the floor, rub the coconut husk against the floor
surface using your foot.
 With your foot, pull the coconut husk back and forth from your floor surface
 Make sure to scrub all area of the floor surface to make it clean.

Station 3 (Vigorous)
Dance Tayo!

 Perform the five given dance steps.

 Step 1: Walking Steps
Take 8 walking steps going to the right side of your body and jump on the
last counts. Do this to the left side of your body and do it alternately. Take
this for 4 times

#JOD26 pg. 10
  Step 2: Forward and Backward Walk
Take a forward and backward walk for 8 counts. Four times
 Step 3: Tapping
Pull your right leg up and down for 8 counts and do it with your left foot
alternately for four times. Hands are rolling on the front of the body
 Step 4: Jump
Jump in place for 8 counts and jump to the right and left alternately another
for 8 counts. While your hands are clapping over your head
 Step 5: Bus Turn
Step your right foot side as you turn around count 1 and left foot as you
move around on the count 2 and step right foot on count 3 and close left
foot count 4. Do this to the left side as you like turning to the left direction.
Four times

Station 5
Agility Test

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 There are three blocks inside the circle.

 You may use any other materials in the area if the woodblock is not
available.
 Transfer the three wooden blocks one by one to the other side of the
playing surface
 Make sure to transfer the blocks to the other side of the playing surface
properly.
 Throwing is not allowed
 Preferably 5 meters from one circle to another point.
 Make this as fast as you can for the shortest period of time.

#JOD26 pg. 11
 SELF REFLECTION
1. What did you feel after performing the physical activity?
2. Do feel any pressure in performing the different tasks in every station?
3. What things do you think could help you to adjust in adopting the MVPA’s
in achieving the physical fitness?

APPLICATION
Student nowadays are addicted to the gadget they become sedentary most
of the time. They spent more time in playing online games, social media, and
e.net rather than involving their self in different physical activities or exercises.
This activity will surely help them to engage in different exercise or physical
activity.
Fill up the missing number of minutes per day in the different activities and
try to consider your maximum heart rate.
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY
HIGH KNEES IN HIGH KNEES IN HIGH KNEES IN HIGH KNEES IN HIGH KNEES IN
PLACE PLACE PLACE PLACE PLACE
___________mins. ___________mins. ___________mins. ___________mins. ___________mins.
WALKING WALKING WALKING WALKING
_________mins. _________mins. _________mins. _________mins.
JOGGING JOGGING JOGGING
_________mins. _________mins. _________mins.

JUMPING ROPE JUMPING ROPE

________mins. ________mins.

RUNNING
________mins.

POST TEST

DIRECTIONS: Read and answer the following questions by choosing the letter of
the best answer. Encircle your answer.

1. Which describes for cardiorespiratory endurance activity?

A. Jogging
B. Flexed arm hang
C. Standing long jump
D. Sit and reach

#JOD26 pg. 12
 2. How long a cardiorespiratory endurance workout lasts?
A. 10 minutes
B. 20 minutes
C. 30 minutes
D. 60 minutes
3. What is the meaning of the letter F stand for in FITT?
A. Fahrenheit
B. Frequency
C. Fortification
D. Functionality
4. Which FITT principle variable is changed when you increase the length of
the physical activity?
A. Frequency
B. Intensity
C. Time
D. Type
5. What is MVPA?
A. Moderate Vigorous Physical Activity
B. Moderate Vigorous Plan Activity
C. Moderate Victory Physical Activity
D. Moderate Victory Plan Activity

ANSWER KEY

FIRST AND SECOND COMPETENCIES

PRE TEST
1. D
2. B
3. A
4. B
5. D

#JOD26 pg. 13
POST TEST
1. C
2. C
3. C
4. A
5. C

THIRD AND FOURTH COMPETENCIES

PRE TEST
1. A
2. D
3. B
4. D
5. C

POST TEST
1. A
2. D
3. B
4. C
5. A

PREPARED BY:

Jenny Obillo Darang

Master Teacher 1
Cainta Senior High

#JOD26 pg. 14