Republic of the Philippines

Department of Education
Division of Bohol

(PHYSICAL EDUCATION 7)

FIRST QUARTER
WEEK 2

Quarter : 1 Week : 2 Day : 3 Activity No. : 2

Competency : Undertakes physical activity and physical fitness assessments (PE7PF-Ia-h23)
Objective : Assess body composition and flexibility
Topic : Physical Fitness Health- Related Components (Body Composition &
Flexibility)
Materials : Pen, Tape Measure, Ruler, Weighing Scale
Reference : Lagyap, Cloyd M. et.al. Physical Education and Health- Grade 7. Department
of Education, 2017.
Benavinte, Renato P. Jr. et al. Physical Education and Health- Grade 8. Pasig:
Department of Education, 2013.
Copyrights : Department of Education

Concept Notes:
• Physical Fitness is the body’s ability to function effectively without feeling tired in work,
leisure activities, in order to meet emergencies and to resist diseases.
• Health-Related Physical Fitness components are prescribed to improve individual’s health.
These are body composition, flexibility, cardiovascular endurance, muscular strength, and
muscular endurance.

A. Body composition refers to proportion of lean body mass to fat body mass. For body
composition, we need to compute for Body Mass Index.

Table 1: Interpretation of the Body Mass Index

Underweight Normal Overweight Obese
Below 18.5 18.5 – 24.9 25 – 29.9 30.0– Above

B. Flexibility is the ability of the muscles and joints to go through a full range of motion.
This time, let us measure it through Sit and Reach. In performing the test, wear proper
attire and remove unnecessary accessories like watch, necklace, hanging earrings, etc.

Table 2: Interpretation of the Flexibility Test

Photo Credit: PE and Health 8 TM

Activities:
Observe safety protocol in performing the fitness tests and be sure to perform the
activities with HONESTY.
 A. Warm- up Exercises
Directions: Perform the following warm- up exercises before doing the assessments.
a. Neck Stretch

b. Arm Circling

c. Trunk Twisting

B. Body Mass Index (Body Composition)

Directions: Follow the procedure below to get your Body Mass Index (BMI).
a. Get your weight (the heaviness or lightness of a person) and height (distance between
the floor to the top of the head in standing position).
b. Compute your BMI using the following formula.
BMI= Weight (in kg) Example: 30kg = 30 kg_ = 20.83 𝒌𝒈/𝒎𝟐 (Normal)
𝟐 2
Height (in 𝒎) (1.20 𝑚) 1.44 m

c. Record and interpret your BMI by completing the table below.

Table 3: “My BMI”
Height (Meters) Weight (Kilograms) BMI Classification
Ex. 1.20 m 30 kg 20.83 𝑘𝑔/𝑚2 Normal

C. Sit and Reach (Flexibility Test)

Directions: Follow the procedure for flexibility test below.
Note: You need to have someone to become the tester. It can be anyone of your choice (mother,
father, older siblings, etc.)
a. Sit on the floor with back flat on the wall, with feet approximately 12 inches apart.
b. Without bending your back, knees, and elbows, place one hand on top of the other and
position the hands on the floor.
 c. After the tester has placed the zero point of the tape measure, slowly reach the farthest
point possible without bending the knees (3 attempts). Record score to nearest 0.1 cm. Write
the following for your remarks.
• AS- Above the given performance standard
• TS- Target the given performance standard
• BS- Below the given performance standard
Table 4: “My Flexibility Result”
Sit and Reach Gender Age Standard Result Remarks
Female 11 47 35 cm BS
Example

Questions:
a. How did you find the activity?

b. What can you say about your assessment results? Do you think you are fit to play your
chosen sports/ games?

Writer: JESSA MAE I. BAGUIO Grade Handled: GRADE 7

School: LOBOC NATIONAL HIGH SCHOOL Email Address:baguio.jessamae08@gmail.com
FB/ Messenger Profile Name: JESSA MAE IBAÑEZ BAGUIO