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HOPE 4
Quarter 3 – Module 6:
Health-Related Fitness
Assessment

Department of Education • Republic of the Philippines

Health Optimizing Physical Education – Grade 12
Alternative Delivery Mode
Quarter 3 – Module 6: Health-Related Fitness
First Edition, 2019

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 12

HOPE 4
Quarter 3 – Module 6:
Health-Related Fitness
Assessment

This instructional material was collaboratively developed and reviewed

by educators from public and private schools, colleges, and or/universities. We
encourage teachers and other education stakeholders to email their feedback,
comments, and recommendations to the Department of Education at
action@deped.gov.ph.

We value your feedback and recommendations.

Department of Education • Republic of the Philippines

Introductory Message
For the facilitator:

This module will information on health-related fitness status as barriers in physical

activity participation . It will focused on factors that promote optimum health and
prevent the onset of disease and problems associated with inactivity. Health-related
components and the Physical Activity Readiness Questionnaire or PARQ will also
discussed to assess the health status of the learners. Becoming healthy entails
setting a good result because it requires different techniques to help the students
modify what they think, feel and how they behave as they go through the process of
change to improve fitness and optimize health.

The module is composed of suggested activities for a students to do. The materials
and procedures for the activities are clearly stated to facilitate your preparation time.

For the learner:

This module aided you on how to properly assesses your health-related fitness
status as barriers to your physical activity participation to achieve your goal of being
fit. A variety of assessments served as the starting point for determining your current
fitness level. This information likewise, helped you determine the specifics of your
program aimed at achieving and maintaining fitness.

In this part, you will realize that becoming healthy is more of a process than an
outcome. This process involves assessing your current health status and lifestyle,
recognizing the costs and benefits of change, and making the decisions to change
your physical activity and eating habits to better participate in physical activities like
recreation.

Armed with facts presented in previously learned lesson, you will learn to evaluate
information objectively to determine which claims and practices are valid to you. You
will also learn to seek information from sources that are trustworthy and to assess
information critically so that you can make healthy choices that are suited for you
to become healthy.

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 What I Need to Know

Physical Education and Health offers experiential learning for learners to

adopt an active lifestyle for fitness and lifelong health. The knowledge, skills and
understanding which include physical and health literacy competencies support
them in accessing, synthesizing and evaluating information; making informed
decisions; enhancing and advocating their own as well as others’ fitness and health.

This module on recreational activities are associated with outdoor, natural or

semi-natural settings; it enables learners to move safely and competently in these
settings while making a positive relationship with natural environment promoting
their sustainable use. It consists of an array of offerings which learners can choose.

Furthermore, it is here to help you assess your own health related fitness
while engaging in different recreational activities. The scope of this module allows to
be used in various learning experiences to assess individual health related fitness in
physical education.

CONTENT STANDARD: The learner demonstrates understanding of

recreation in optimizing one’s health as a
habit; as a requisite for PA performance, and
as a career opportunity

PERFORMANCE STANDARD: The learner leads recreational events with

proficiency and confidence resulting in
independent pursuit and in influencing
others positively

LEARNING COMPETENCIES: Self-assesses health-related fitness (HRF)

status, barriers to PA participation and one’s
diet.

CODE: PE12FH-IIg-i-6

After going through this module, you are expected to:

1. determine the current level of fitness and set goals for yourself;

2. evaluate oneself based on suggested assessment tool and adopt strategies

to overcome barriers to physical activity; and

3. participate in any recreational activity to achieve fitness.

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 What I Know

Choose the letter of the best answer. Write the chosen letter on a separate sheet
of paper.

1. Which of the following health-related components of physical fitness refers to the

health and capacity of the cardiovascular system to reach the distal cells of the
body to transport oxygen and other substances?
A. Cardiovascular endurance
B. Muscular endurance
C. Muscular strength
D. Reaction time

2. Swimming is one of the recreational activities and the best cardiovascular

endurance workout, Which of the following water activities uses diving goggles in
observing natural under water life?
A. Canoeing
B. Kayaking
C. Snorkeling
D. Surfing

3. Engaging in active recreation requires a person to undergo screening and

readiness for participation to prevent injury, what is the best tool that can be used
to address this?
A. Physical Activity Readiness Questionnaire
B. Philippine Physical Readiness Test
C. Philippine Activity Questionnaire
D. Philippine Physical Fitness Test

4. Which of the following will improve your personal fitness program?

A. Exercising in moderate intensities
B. Engaging in high impact activities.
C. Making your program convenient
D. Starting slowly and gradually

5. What fitness component is required for you during participation in active

recreation?
A. agility B. endurance C. power D. speed

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6. What parts of the body is being described in body compositions that determine
leanness?
A. Fat, bone, water and muscle
B. Fat, brain, water and muscle
C. Fat, bone, skin and muscle
D. Fat, bone, water and oxygen

7. Which among the following component is NOT a Health-Related Fitness?

A. Balance
B. Flexibility
C. Muscular strength
D. Muscular endurance

8. Which modifiable factors increases the workout of the heart due to excessive
intake of sodium resulting in higher blood pressure?

A. Diabetes
B. Hypertensions
C. Obesity
D. Smoking

9. What health related components pertains to the ability of the muscles to move
joins with ease through the full range of motion without strain and injury?
A. Agility
B. Flexibility
C. Endurance
D. Strength

10. What criteria must be needed to begin an exercise program gradually and
progressively?
A. Absence of symptoms
B. Appropriate heart rate
C. Appropriate intensity
D. All of the above

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 Lesson
Health-Related Fitness
1 Assessment

The human body is almost compare to a machine. A machine function due

to the fuel in it, while the human body functions due to the food intake. As a human
being it is not enough that we know these knowledge but it is also important to
understand the process of how it works or how the body moves and how could we
maintain its functions for better participation in physical activity. Verifying the extent
your risk for diseases can help determine how much of an impact this has on your
plan to be active. Understanding how our body works helps improve one’s
performance by assessing what are the needed components and what is the best tool
to achieve a good and accurate result. This will help you to get started with and
inform you about which physical activities would be best incorporate in your physical
activity participation.

Starting with health-related fitness assessments and the Physical Activity

Readiness Questionnaire or PARQ, you can potentially do on your own , you will
determine your current level of fitness and set goals for yourself. Identifying the
different components that affects a human body specially the health related fitness
such as the muscular strength and endurance, cardiovascular capacity, flexibility
and body composition helps us to determine parts in our body that needs special
attention and to assess your strength and weaknesses.

What’s In

Activity: Guess What?

1. Identify the different components being tested and develop in the illustration.
Choose the correct answer from the boxes below. Write your answer in a separate
sheet of paper.

Cardiovascular Muscular Muscular Body

Flexibility Endurance Strength Endurance Composition

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Processing Questions:
1. Base on the illustration what are the different parts of the body being tested?
2. How would you identify the different components being tested?

What’s New

Activity : Self Check Test

Perform the health-related fitness test. Copy and record your score in a
separate sheet of paper. Follow the physical fitness protocols.
Health-Related Components Test
1. Cardiovascular = 3 Minute Step Test
2. Muscular Endurance = Push Up
3. Muscular Strength = Partial Curl-Up
4. Flexibility = Sit and Reach
5. Body Composition = BMI

Health-Related Components Record

Resting Heart Rate________ bpm
Cardiovascular Endurance Maximum Heart Rate______ bpm

Trial 1_______
Muscular Endurance Trial 2_______

Trial 1_______
Muscular Strength Trial 2_______

Trial 1_______
Flexibility Trial 2_______

Weight (kgs) ______

Body Composition Height (m2) ______
BMI
Processing Questions:

1. How did you feel after doing the different tests?

2. Was the test easy or hard for you? Why or why not?

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 What is It

Health related fitness focused on factors that promote optimum health and
prevent the onset of disease and problems associated with inactivity. It is also the
ability to become and stay physically healthy. Study shows that active participation
in recreational activities lowers the risk of chronic cardiovascular diseases (CVD),
certain kind of cancer and metabolic conditions and type 2 diabetes.

Typically, there are factors that limit the individual to participate in physical
activity. Muscle or skeletal injury and sickness are some of the common reasons for
postponing participation. It prevents one from executing the skills while sickness
affects the natural reaction and response of the body.
Other factors that can be considered is the unmodifiable and the modifiable
risk factors.
Unmodifiable Risk Factors
Age
Our cardiovascular risk increases as we grow older because our hearts are no longer
as effective; its walls may thicken, arteries may be plagued by atherosclerosis, which
in turn make the heart less able to pump blood throughout the body.
Sex

Overall, men are more likely than woman to develop cardiovascular disease or CVD.
This attributed to male hormones (androgens) which increase the risk, whereas
female hormones (estrogens) protect against atherosclerosis. After the age of 65, the
risk of heart disease between men and women evens out.
Family History

Our genetics predispose us to cardiovascular disease or CVD, such that if your

parents or siblings had a heart or circulatory problem before age 55, then you are at
greater at risk than someone with a different family history.
Although these risk factors are beyond your control, most of the risk factors for CVD
are modifiable and therefore preventable. You can significantly reduce your
hereditary risk for CVD by choosing a healthy lifestyle.
Modifiable Risk Factors
Hypertension

Hypertension increases the workout of the heart, resulting in weakening overtime. It

is directly associated with sodium intake, such that the more sodium you consume
the higher your blood pressure.

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Obesity

Obesity is a medical condition characterized by storage excess body fats. This

condition frequently results in hypertension, coronary artery disease, and diabetes
mellitus. Obesity results when the size or number of fat cells in a person’s body
increases. A normal-sized person has between 30 to 35 billion of fat cells. When a
person gains weight, these fat cells first increase in size and later in number.
Hypercholesterolemia

This condition is characterized by elevated cholesterol levels, and the term is

interchangeable with hyperlipidemia or elevated lipid levels. Lipids are organic
compounds that contain carbon. Hydrogen, and oxygen. They are insoluble in water.
They are grouped into fats, or oils, phospholipids, steroids and others.

Risk factors such as smoking, obesity, poor diet, lack of exercise and diabetes put
you at risk for high cholesterol that may lead to heart disease. However, by avoiding
these risk factors you can keep your cholesterol in normal level.
Diabetes

Diabetes mellitus is a group of disease characterized by high levels of blood glucose

because the body does not produce or properly use insulin. Insulin is a hormone
secreted by the pancreas and is essential for proper metabolism of glucose and the
maintenance of glucose level in the blood. It is, therefore, needed to convert sugar,
starches, and other food into energy needed for daily life.
Metabolic Syndrome
A cluster of conditions that occur together, increasing your risk of heart disease,
stroke and type 2 diabetes. These conditions include increased blood pressure, high
blood sugar, excess body fat around the waist, and abnormal cholesterol or
triglyceride levels.
Cigarette Smoking

The nicotine contained in cigarette smoke produces an increase in heart rate that
leads to an increase in blood pressure. This causes an increase in one’s alertness
but also strains the heart and the blood vessels.
Physical Inactivity
Physical activity is a behavior that can be conceived as a continuum from minimal
to maximal movements with its corresponding energy expenditure. Physical inactivity
can be described as a term used to identify people who do not get enough
recommended level of regular physical activity, The American Heart Association
recommends 30-60 minutes of aerobic exercise three to four times per week to
promote cardiovascular fitness.

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It is important to begin any exercise program gradually and progressively. It must
meet the following criteria:

1. Absence of symptoms. There are no untoward symptoms such as chest pain

or pressure.

2. Appropriate heart rate. Work within a target heart rate range given your
age, resting heart rate and exercise intensity in accordance with your activity status
or fitness level.

3. Appropriate intensity. Work within the range of lower and upper limits of
your exercise heart rate.
Health-Related Fitness Components

It involves exercise activities that you do in order to improve your physical

health and stay healthy.
1. Cardiovascular Endurance – refers to the health and capacity of the cardiovascular
system to reach the distal cells of the body to transport oxygen and other substances.
The test for this component is to measure the ability of the heart, lungs, circulatory
system and the muscles to transport and utilize oxygen during physical activities.
2. Muscular Endurance- refers to the ability of the muscles to prolong and sustain
contraction.

3. Muscular Strength- refers to the aggregate of force that the muscles can produce.

4. Flexibility- refers to the ability of the muscles to move at a normal range.

5. Body Composition- refers to the parameter or the measurement of one’s weight

relative to one’s height.

Participation in physical activity program requires a person to undergo

screening or your readiness for participation. The Physical Activity Readiness
Questionnaire (PARQ) was developed by Canadian Society of Exercise Physiology t0
determine if there are any underlying conditions that may prevent a person from
participating in physical activity. It is composed of seven questions, answerable by
“Yes” or “No”. The medical history questionnaire is also given to assess the family’s
and personal medical history.

Answering “Yes” to any of the questions on your family history predisposes

you to any of these illness. These illnesses can be preventable with any appropriate
changes and interventions in your lifestyle.

As outdoor recreational activities are typically more challenging than a usual

sports or exercise program that you participate in a day, it is important to make
sure that your body is capable of handling these demands.

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 The Physical Activity Readiness Questionnaire (PARQ)
Name:____________________________________________________________ Date:____________________
Height:_________inch Weight:_______lbs. Age:_____________________
Physician’s Name:_____________________________________________ Contact No.:_____________

YES NO
1. Has your doctor ever said that you have a heart condition and that you
should only perform physical activity recommended by a doctor?
2. Do you feel pain in your chest when you perform physical activity?

3. In the past month, have you had chest pain when you were not performing
any physical activity?

4. Do you lose your balance because of dizziness or do you ever lose

consciousness?

5. Do you have a bone or joint problem that could be made worse by a change
in your physical activity?

6. Is your doctor currently prescribing any medication for your blood

pressure or for a heart condition?

7. Do you know of any other reason why you should not engage in physical
activity?

Note:
If you have answered “Yes” to one or more of the above questions, consult your physician before engaging in physical
activity. Inform your doctor about the result of your PAR-Q. Seek medical advice as what exercise is best suited for you.
If you have answered “No” honestly to all of the questions, you can start your exercise program for to achieve optimal
fitness.

Medical History Questionnaire

Family History YES NO

Have any immediate family members had a:
1. Heart attack
2. Heart Surgery
3. Coronary stent
4. Cardiac catheterization
5. Congenital heart defect
6. Stroke
7. Other chronic disease

Personal History YES NO

Have you ever had a:
1. High blood pressure
2. High cholesterol
3. Diabetes
4. Any heart problems
5. Disease of arteries
6. Thyroid disease
7. Lung disease
8. Asthma
9. Cancer
10. Kidney disease
11. Hepatitis
12. Other chronic disease

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 Symptoms YES NO
Have you ever had a:
1. Chest pain

2. Shortness of breath

3. Heart palpitations

4. Skipped heartbeats

5. Heart murmur

6. Intermittent leg pain

7. Dizziness or fainting

8. Fatigue- usual activities

9. Snoring

10. Back pain

11. Orthopedic problems

What’s More

Activity : Get Active Your Way

1. Choose a variety of recreational activity related to health-related components.

How many days a week are you going to do it? Write your answer in sheet of paper.

Components Recreational Activity Days

1. Cardiovascular Endurance _______________________ _______

2. Muscular Strength _______________________ _______
3. Muscular Endurance _______________________ _______
4. Flexibility _______________________ _______
5. Body Composition _______________________ _______

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 What I Have Learned

As we participate in any recreational activities, we are able to train our

bodies to perform different movements properly. Most outdoor activities require
training that engages the entire body. As such, we need to assess ourselves first to
be able to know if those activities are suited for our body. In addition, muscular
endurance for our legs is very important in climbing uphill and downhill terrains in
the mountains. Meanwhile, the cardiovascular endurance needs to be developed to
sustain the water activities. Flexibility is also much needed component during
participation.

Assessing the level of your physical fitness is merely important before

engaging in active recreational activities. Once you have learned how to measure
your health-related fitness parameters, you will be ready and capable to engage in
any active recreational activities that is best suited for you.

What I Can Do

A. Activity: Cross the river

Objective

 To cross one end of a large space to the other

Equipment Needed:

 One large tire and one smaller tire

Procedure:

 Form groups with four to six members.

 Designate a start and end position (usually one end of a basketball
court to the other).
 Using the tires, each group member must cross the “river” without
touching the ground.
 If a member of the group touches the ground, s/he must return to the
start.

Variations:

If no tire is available, you may substitute it with two pieces of tarp, cloth,
or rubber mats

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 Assessment

Matching Type. Match the health related fitness components and

risk factors in Column A with their corresponding test and activity in Column
B. Write the letter of the correct answer. Use a separate sheet of paper.

Column A Column B

1. Flexibility A. BMI
2. Assessment tool B. PARQ
3. Body Composition C. Push Up
4. Physical Activity D. Swimming
5. Muscular Strength E. Hypertension
6. Muscular Endurance F. Family history
7. Modifiable risk factor G. Partial Curl-Up
8. Unmodifiable risk factor H. Body movement
9. Cardiovascular Endurance I. Fitness Test
10. Recreational Activity J. Sit and Reach
K. 3 minute step test

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 Answer Key

D 10. D 10.
K 9. B 9.
F 8. B 8.
E 7. A 7.
C 6. A 6.
G 5. B 5.
H 4. D 4.
A 3. A 3.
B 2. C 2.
J 1. A 1.

Assessment What I Know

References

Urbiztondo, Stella Marie M. (2016). Health Optimizing Physical Education 1

Fitness. Vibal Group, Inc. G. Araneta, Quezon City.

Cobar, Alvin George C. Physical. (2017). Physical Education for Optimized Health.
Cronica Bookhaus.
https://www.nasm.org/docs/default-source/PDF/nasm_par-q-(pdf-21k).pdf

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Department of Education – (Bureau/Office)

(Office Address)

Telefax:

Email Address: