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Physical Education
Quarter 2 – Module 1.1:
Physical Fitness Components
MAPEH – Grade 9
Quarter 2 – Module 1: Physical Fitness Components
First Edition, 2020
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Physical Education
Quarter 2 – Module 1.1:
Physical Fitness Components
Introductory Message
For the facilitator:
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 at home.
Furthermore, you are expected to encourage and assist the learners as
they do the tasks included in the module.
For the learner:
As a learner, you must learn to become responsible of your own
learning. Take time to read, understand, and perform the different
activities in the module.
As you go through the different activities of this module be
reminded of the following:
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 Let Us Try before moving on to the other
activities.
3. Read the instructions 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 done.
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!
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Let Us Learn
Before we start, our lesson specifically seeks to achieve the
learning competency Undertakes physical activity and physical
fitness assessment. PE9PF-IIa-h-23
And we will focus our learning objectives with the following:
1. discuss physical fitness and its components;
2.perform intently the identified physical fitness component activities
3. realized the importance of doing physical activities / exercises to achieve
fitness.
Are you ready? Let’s do this. Now, let us start learning about this
module. See you and good luck!
Let Us Try
Fitness Quest
Instruction: Review the characteristics of Cardiorespiratory
Fitness, Flexibility, Muscular strength and Muscular endurance. Name
the fitness measured by each activity. Copy and answer in a one whole sheet
of paper. (You may look to any sources like books or search in the internet
which you think can help you in this activity)
FITNESS QUEST
Activity Fitness Component
1. Jogging
2. Tug of War
3. Sitting stretch
4. Push ups
5. Dancing
Guide Questions:
1. Are you familiar with the activities given?
_________________________________________________________
2. How did you classify the activities with its components use?
_________________________________________________________
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Let Us Study
PHYSICAL FITNESS- defined as the body’s ability to function
efficiently and effectively in work and leisure activities, not only at a set
point in time, but at various ages and stages within a person's life cycle.
Components of Physical Fitness
1. CARDIORESPIRATORY ENDURANCE
The ability to do moderately strenuous activity over a period of time.
It reflects how well your heart and lungs work together to supply oxygen to
your body during exertion and exercise.
2. MUSCULAR ENDURANCE
The ability to hold a particular position for a sustained period of time or
repeat a movement many times. Rather than just lifting or carrying
something for a few seconds, the muscles are used for minutes.
3. MUSCULAR STRENGHT
The ability to exert maximum force, such as lifting the heaviest weight you
can budge, one time. This is the "power" that helps you to lift and carry
heavy objects. Without muscular strength, your body would be weak and
unable to keep up with the demands placed upon it.
4. FLEXIBILITY
The ability to move a joint through its full range of motion; the elasticity of
the muscle. Flexibility is one of the most important, yet often overlooked,
components of physical fitness. Without flexibility, the muscles and joints
would grow stiff and movement would be limited. Flexibility training ensures
that your body can move through its entire range of motion without pain or
stiffness.
5. BODY COMPOSITION
The proportion of fat in your body compared to your bone and muscle. It
does not refer to your weight in pounds or your figure.
Let Us Practice
LET’S GET PHYSICAL, PHYSICAL!
Wear appropriate gear like comfortable shirt and jogging pants or shorts and
do the following warm up exercises before performing the physical fitness
component activities.
Warm- Up:
Neck, shoulder, arms, hips, toes and feet rotation.
Marching
High knees
Butt kicks
Shuffles
Back pedal
Instruction: Perform the following task, instructions are given. Then rate
your performance below with the assessment tool given. (Take pictures of
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your performance then paste in a short bond paper with the result of your
assessment)
Cardiorespiratory Endurance: You may perform dancing or Zumba for 3
(mins)
Objectives: To measure your heart rate.
Muscular Endurance- perform Body Weight Squats (40 counts)
Objectives: To measure the endurance of your abdominal muscles.
Stand facing forward with your chest up.
Place your feet shoulder-width apart or slightly wider. ...
Bend at your knees and hips, sticking your butt out like you're sitting into
an imaginary chair. ...
Squat down as low as you can, keeping your head and chest lifted.
Muscular Strength- perform Step Test ( 3 mins)
Objectives: To measure the leg strenght and endurance.
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Step on and off the bench for 3 minutes straight while keeping a consistent
pace.
Flexibility – perform Cat Stretch
Objectives: To measure lower back and hamstring.
1 Get down on all fours, using a blanket to cushion your knees.
2 Position your wrists slightly forward from your shoulders with your knees
directly
below your hips.
3 Inhale slowly and draw your chest forwards and up, allowing your spine to
sink down.
4 Exhale with a sigh and arch your back upwards, relaxing your neck.
Repeat five times,
slowly breathing in and out as you move.
Check the points: (Assessment Tool)
Points Criteria DANCE/ZUMBA BODY Step CAT
(3 mins) SQUATS Test STRETCH
(40 (3 (5 times)
counts) mins)
Excellent- Performed
5 and
completed
the whole
task
without
undue
fatigue
(shows
endurance,
strength
and
flexibility
4
Very Performed
Good-4 and
finished
the task
but
exhausted.
Good-3 Performed
and
finished
half of the
task.
Average-2 Performed
half of the
task but
did not
properly
executed
the
exercise.
Poor-1 ONLY one
task is
performed
Let Us Practice More
Write the Physical Fitness Components performed and given
above and write what is being measured.
Physical Fitness What is being measured in the Physical
Components Fitness Activity
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Let Us Remember
Physical Fitness Components
• Physical Fitness- refers to the ability of your body systems to work
together efficiently to allow you to be healthy and perform activities
of daily living without undue fatigue.
• Components of Physical Fitness:
1. Cardiorespiratory Endurance- The ability to do moderately strenuous
activity over a period of time.
2. Muscular Endurance-The ability to hold a particular position for a
sustained period of time or repeat a movement many times.
3. Muscular Strength- The ability to exert maximum force, such as
lifting the heaviest weight you can budge, one time.
4. Flexibility- The ability to move a joint through its full range of
motion; the elasticity of the muscle.
5. Body Composition- The proportion of fat in your body compared to
your bone and muscle. It does not refer to your weight in pounds or
your figure.
Let Us Assess
Direction: Encircle the letter of your answer
1. Which of the following is not TRUE about Physical Fitness?
A. Physical Fitness refers to the ability of your body systems to work
together efficiently to allow you to be healthy and perform activities of daily
living
B. There are 5 components of Physical fitness
C. A physically fit persons needs to be flexible only.
D. Physical fitness involves physical activities like exercises and dancing.
2. The proportion of fat in your body compared to your bone and muscle. It
does not refer to your weight in pounds or your figure.
A. Cardiorespiratory Endurance
B. Muscular Endurance
C. Flexibility
D. Body Composition
3. The ability to move a joint through its full range of motion; the elasticity
of the muscle.
A. Cardiorespiratory Endurance
B. Flexibility
D. Muscular Endurance
C. D. Body Composition
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4. The ability to do moderately strenuous activity over a period of time.
A. Cardiorespiratory Endurance
B. Muscular Endurance
C. Flexibility
D. Body Composition
Let Us Enhance
Classify the following activities, list down as to what component it
belongs:
• Yoga * Push ups
• Planking * Running
• Dancing * Bending and split
Cardiorespiratory Muscular Endurance Flexibility
Endurance and Strength
Let Us Reflect
I hope you learned a lot about our lesson for today, because being
able to know how to exercise and move your body makes you understand
what physical fitness means. Participating in fitness activities improves
one’s sense of well-being by contributing to a positive self-concept,
improving one’s appearance, and increasing one’s stamina. Exercise has a
positive impact on energy level and mental health. In addition, many fitness
activities provide social opportunities that improve one’s quality of life.
Congratulations! You have done great job and accomplished lesson 1
of our module. I hope you will continue to learn and have fun with the
following modules. God bless!
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Answer Key
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References
Doria, Gonzales, Sedilla, Cagulang, Mabiling, Yap, de la Torre (2014) Social
Dances and Dance Mixers Physical Education and Health Grade9 Learner’s
Material Department of Education (Module)
Callo, Camiling,Yap Cagulang,Doria, Deveraturda, Grecia (2015) Active
Recreation Physical Education and Health Grade10 Learner’s Material
Department of Education
Walter Thompson, ed (2010) “ACSM’s Guidelines for Exrcise Testing and
Prescription”
https://www.saga.co.uk/magazine/health-wellbeing/exercise-
fitness/flexibility/10-flexibility-exercises
https://www.fitday.com/fitness-articles/fitness/body-building/the-5-
components-of-physical-fitness.html
For inquiries or feedback, please write or call:
Department of Education – Region XI Davao City Division
DepEd Davao City, Elpidio Quirino Ave., Davao City
Telefax: 224-3274
