Physical Education Quarter 1 – Module 1:

Health-related Fitness

8

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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: cebuprovince@deped.gov.ph

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: cebuprovince@deped.gov.ph

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