St. Mary’s Academy of Ligao, Inc.

School Year 2020-2021

Ligao City Health Optimizing Physical Education 2
HEALTH OPTIMIZING PHYSICAL EDUCATION 2
FIRST QUARTER
MODULE NO. 1
TOPIC: Dance

I. INTRODUCTION
Dance was originally a form of social gathering and evolved into a competitive event as
time evolves. Dancing is a good recreational activity cause no matter whether it is cold or raining,
dancing can be done indoors. With the present situation of pandemic COVID 19, moving your
body with the rhythm of the music is not a hindrance to stay fit and active.
In this module to prevent injuries in dancing, we should need to asses our one’s health
guided by the health –related fitness tests, barriers to physical activity and one’s diet.

II. OBJECTIVE:
 Self-assesses health-related fitness (HRF). status, barriers to
physical activity assessment participation and one’s diet.

III. PRELIMINARIES
A. Pre-Test / Vocabulary
Directions: Try to identify what principle of FITT the statement refers to. Write
the correct letter
of the answer.

a. Basic Plank b. Stick Drop Test c. Stork Balance Test d. 3 minute Step Test e. Push -Up

_____1. Test for Cardiovascular Endurance level based on how quickly

your heart rate will come back down after a physical activity.
______2. It is to assess one’s ability to maintain equilibrium.
______3. It is to measure the time to respond to a stimulus.
_______4. It is to measure the strength/stability of the core muscles.
______5. It is to measures your upper extremities.
B. Activating Prior Knowledge / Motivation
Perform the workout Zumba Dance, visit the link at: https://www.youtube.com/watch?v=yN3GgCUmmXw

Questions:
1. What do you feel after you do the workout Zumba?
2. How was the feeling after the workout Zumba?
3. Where you able to execute different movements? How did you say so?
4. Where you able to manage dancing even though it is slow or fast? How did you say so?

IV. CONCEPT DEVELOPMENT

A. Presentation of the Concept
Activity 1
Directions: Fill up the PAR-Q and answer the questions honestly.
If you are planning to become much more physically active than you are now, start by answering
the seven questions in the box below. If you are between the ages of 15 and 17, the PAR-Q will tell you
if you should check with your doctor before you start.

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St. Mary’s Academy of Ligao, Inc. School Year 2020-2021
Ligao City Health Optimizing Physical Education 2

Common sense is your best guide when you answer these questions. Please read the questions
carefully and answer each one honestly: check YES or NO.
YES or NO
_______1. Has your doctor ever said that you have a heart condition and that you should only do
physical activity recommended by a doctor?
_______2. Do you feel pain in your chest when you do physical activity?
_______3. In the past months, have you had chest pain when you were not doing 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 (for example, back, knee or hip) that could be
made worse by a change in your physical activity?
_______6. Is your doctor currently prescribing drugs (for example, water pills) for your blood
pressure or heart condition?
_______7. Do you know of any other reason why you should not do physical activity?

Note: It is important for you to answer the PAR-Q questions properly for the teacher to
assess if you are fit to do the Physical Test. If you are not fit to take the PFT you
can still do some tests that are not strenuous.

Questions: How important is assessing one’s health?

Do you consider yourself physically healthy? Explain.

a. Self-Assessment of Health –Related Fitness

It refers to those physical attributes which enable a person to cope with the requirements of daily
living such as cardiovascular endurance or stamina, muscular strength and endurance, flexibility,
appropriate body mass index.

Activity 2
Directions: Do the following procedures in Physical Fitness Test and answer the table below.
1. Body Mass Index (BMI) – is the body’s relative amount of fat to fat-free mass.
Equipment: weighing scale, tape measure
Standard:
BMI (kg/m2) Classification
less than 18.5 Underweight
18.5 – 22.9 Normal
23.0 – 24.9 At risk of Obesity
25.0 – 29.9 Obese 1
more than 30.0 Obese 2
Computation/s
Formula: Weight in kg
Height in (m)2
Example: Weight = 68kg; Height = 165 cm (1.65 m)2
Calculation: = 68 / (1.65m)2
= 68 / 2.73
BMI = 24.98

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St. Mary’s Academy of Ligao, Inc. School Year 2020-2021
Ligao City Health Optimizing Physical Education 2
2. Zipper Test – to test the flexibility of the shoulder girdle
Equipment: tape measure
Procedures:
1. Choose a partner at home to set your measurement.
2. In a standing position, raise one arm across your back,
bend the elbow and reach down as far as possible.
Simultaneously, bring the other arm down behind the back trying
to cross fingers over those with the other hand.
3. Measure the distance of overlapped fingers in cm. If they fail to
meet, score it as a minus or <0. Write zero if the fingertips just
touched with no overlap.
4. Repeat the procedure with the other hand. Record the score.

3. Three-Minute Step Test – Test for Cardiovascular Endurance level based on how quickly
your heart rate will come back down after a physical activity.
(Watch: https://www.youtube.com/watch?v=KbtueHXjCfs)
Equipment: stopwatch, 12-inches height of stair
Procedures:
1. Stand close to the 12-inches height of stair.
2. Choose your partner at home to set the time.
3. When you are ready, tell your partner to start the stopwatch.
4. Step one foot at a time to the beat (up,up,down,down)
5. When 3 minute is up, stop immediately and get your pulse rate.

To locate the beat of your pulse rate, place your pointed and
middle finger in your carotid and radial pulse.

6. Count your pulse in 60 –seconds after the activity. Carotid Pulse Radial Pulse
7. Record the Exercise Heart Rate.
Standard:
Classification 60- seconds Heart Rate
High Performance Zone 84 or less beats per minute
Good Fitness Zone 85-95 beats per minute
Marginal Zone 96-119 beats per minute
Low Zone 120 and above beats per minute

4. Push Up – measures the strength of upper extremities.

Scoring: Record the number of push- ups made.
Standard:
Men Female
Classification No. Of Push-ups Classification No. Of Push-ups
High more than 29 High Performance more than 17
Performance
Good 20-28 Good Performance 12-16
Performance
Marginal Zone 16-19 Marginal Zone 8-11
Low Zone less than 16 Low Zone less than 8

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St. Mary’s Academy of Ligao, Inc. School Year 2020-2021
Ligao City Health Optimizing Physical Education 2

5. Basic Plank – to measure strength/stability of the core muscles.

Scoring: Record the time in the nearest seconds/minute. Maximum of 90 seconds for boys and
Girls.
Standard:
STANDARD INTERPRETATION
51 seconds and above Excellent
46 seconds to 50 seconds Very good
31 seconds to 45 seconds Good
16 seconds to 30 seconds Fair
1 second to 15 seconds Needs Improvement

6. Stick Drop Test - to measure the time to respond to a stimulus.

Equipments: Ruler
Scoring – record the middle 3 scores. (ex. 21, 18, 19, the middle score is 19)
To watch the procedures of stick drop test, visit the link at:
https://www.youtube.com/watch?v=x0JU5p8WBZQ
STANDARD INTERPRETATION
0 – 2.4 cm Excellent
5.08 cm to 10.16 cm Very good
12.70 cm to 17.78 cm Good
20.32 cm to 25.40 cm Fair
27.94 cm to 30.48 cm Needs Improvement

7. Stork Balance Stand Test - to assess one’s ability to maintain equilibrium.

Scoring – record the time taken on both feet in nearest seconds and divide the scores to get
the average percentage score.

STANDARD INTERPRETATION
16 y/o and above
161 sec to 180 sec Excellent
121 sec to 160 sec Very good
81 sec to 120 sec Good
16 seconds to 30 seconds Fair
1 second to 15 seconds Needs Improvement
Write your result honestly in the box.

Health Related Fitness Result

1. Body Mass Index
2. Zipper Test
3. 3 minutes step test
4. Push-up
5. Basic Plank
6. Stick Drop Test
7. Stork Balance Stand Test

Note: While taking the Physical Fitness Test, take a picture as a proof.

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St. Mary’s Academy of Ligao, Inc. School Year 2020-2021
Ligao City Health Optimizing Physical Education 2
Questions:
1. What do you feel after you do the activity?

2. If you do these activities every day, how fit do you see yourself after 2 or 3 months? Why?

3. How has understanding of assessment in Health –Related Fitness helped you appreciate a fit body as
you face your day to day activities?

b. Barriers to Physical Activity and One’s Diet

A person can be limited from engaging in physical activity for several reasons. First, there might
be previous injuries that impair the person’s movement. Second, engaging these preferred forms of
activities is a bit of pricy. Third, a person’s schedule is also a factor to consider.
In doing physical activity, it is more important to prioritize of our own proper diet to have an
effective physical activity/exercise. But, there are barriers to a proper diet such as lack of discipline,
insufficient time to prepare your own food, limited budget and limited options.

Activity 3:
Evaluate yourself what are the barriers for you to do physical activities and one’s diet. Write the number
of the answer on the space provided.
Criteria: 3 – Very Likely 2- Somewhat Likely 3 – Somewhat unlikey
_____1. My day is so busy answering the Modules for the “new normal”.
_____2. Social distancing with friends, makes me uncomfortable to perform exercises.
_____3. I’m just too tired and bored with the “stay at home” policy.
_____4. I’ve been thinking about getting more exercise, but I just can’t seem to get started.
_____5. O think I’m healthy enough to exercise.
_____6. I don’t get enough exercise because I don’t have the skills for any sport.
_____7. I don’t have access to jogging, trails, pools, bike paths.
_____8. Physical activity takes too much time away from other commitments – time, study, research,
co-curriculum.
_____9. I am embarrassed about how I look when I exercise with others.
_____10. I do not get enough sleep as it is. I just couldn’t get up or stay up late to get some exercise.
_____11. It’s easier for me to fine excuses not to exercise than to go out to do something.
_____12. I know too many people who have hurt themselves by over doing it with exercise.
_____13. I am not interested with any sports.
_____14. It is too expensive. You have to take class or join club or buy the right equipment.
How to score yourself:
 Write the answer number in the spaces provided, putting together the number for statement 1 on
line 1, statement 2 on line 2, and so on.
 Add the scores on each line.
 A score of 5 or above in any category shows that this is an important barrier for you to overcome
_____ +_____ = ___________ _____+_____= ___________
1 8 Lack of Time 5 + 12 = Fear of Injury
_____+_____+= ____________ _____+_____= ___________
2 9 Social Influence 6 13 Lack of Skill
_____+_____+= _____________ _____+_____= __________
3 10 Lack of energy 7 14 Lack of Resources
_____+_____+= ________________
4 11 Lack of willpower

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St. Mary’s Academy of Ligao, Inc. School Year 2020-2021
Ligao City Health Optimizing Physical Education 2

Questions:
1. What are my top two barriers in participating physical activity? What are my plan of action to
overcome these barriers?
2. What are my realizations as I answer the assessment tool?
3. What motivational quote should I input to myself for me to get involved with Physical Fitness
Activities?

Activity 4
Discuss briefly how you are going to OVERCOME the barriers to physical activity participation
1. Lack of Time 5. Fear of Injury
2. Social Influence 6. Lack of Skills
3. Lack of Energy 7. Lack of Resources
4. Lack of will power

B. BROADENING OF CONCEPT AND INTEGRATION

1. Why is it important to know the different barriers in physical activity most especially in assessing
one’s health? So that we can reach the highest potential of our health.

C. FOUR –PRONGED INTEGRATION

1. What value do you posses if you know how to control yourself in doing bad habits?
2. What other subjects are teaching you on how to be hardworking in all of the things?
3. What events are happening in our country where people’s abilities and skills are being tested?
4. What story in the bible shows a person’s abilities and skills was challenged?
Example: David was challenged himself to use his abilities and skills given by God to fight Goliath”
“Then David said to the Philistine, “You come to me with a sword and with a spear and with a javelin,
but I come to you in the name of the Lord of hosts, the God of the armies of Israel, whom you have
defied. This day the Lord will deliver you into my hand.” Samuel 17:45-46a

Give your own example.

V. EVALUATION
1. As a marian, how are you going to encourage other people to assess their own fitness level?
Explain your answer.

‫ٶ‬VI. ASSIGNMENT
1. Research about FITT principle and why is it related to dancing.

REFERENCES
 Jean marie Daniel cando (2016), Health Optimizing Physical Education for SHS, Mutya Publishing
House Inc.,Physical Fitness Components, pp.57-71.
 Ryan C. Gialogo et.al (2016), The K to 12 Physical Education and Health Textbook, Phoenix
Publishing House Inc., How to Self Assess Health Related Fitness(HRF) Status, Barriers to
Physical Activity Participation and One’s Diet, pp.10-12.
 Sunshine R. Villegas, DepEd Learning Modules Division of Cagayan De Oro City, 1st Semester
Module 1 Dance, pp. 22-24

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