Pre-test

A.What I know.
Direction: Identify and classify the pictures as shown based on the
components of health-related fitness. (10 points)
1. ___________________________ 6. ___________________________

2. ___________________________ 7. ___________________________

3. ___________________________ 8. ___________________________

4. ___________________________ 9. ___________________________

5. ___________________________ 10. __________________________

1 2 3

4 5 6

7 8 9

10

2
 B. Where I am?
Direction: Find in the word search box the terms that compose the
HealthRelated Fitness Components. The words to be found can be in any
direction as long as the letters are all inter-connected. Use the definitions
below as a guide, box then write the identified terms on the line beside the
correct description of the word.

S C E N T E R O W K B F S

Y D E N D U R A N C E S T

Z L G V I T A N C A Z E R

C F L E X I B I L I T Y E

Y C O M P O S I T I O N N

D S R P O C F Y R Q W U G

O F G C A R D I O L I A T

B A X V A S C U L A R S H

________________ 1. It pertains to the proportion of fat, muscle, and bone

of an individual’s body.
________________2.It is described as the ability of a muscle to move high
resistance for a short period of time.
________________3. It is the ability of a muscle to move low resistance for a long
period of time.
________________4. It is defined as the joint’s ability to move through its full
range of motion.
________________5. It refers to the ability to engage in physical activity for long
periods due to strong heart and lungs and clear blood vessels.

Activity I. QUEST FOR FITNESS

A. Answer all questions by placing checks on the appropriate lines provided.
Analyze the questions and answer truthfully.

3
1. What is your overall physical activity level?
_________ Very Active _________ Active
_________Moderately Active _________ Sedentary (Inactive)
2. Outside of PE class, are you engaging in a certain form of exercise? If
yes, what is it?
__________________________________________________________
___________________________________________________________
3. How will you rate your muscular strength/ endurance level?
________Very Strong _________ Strong
________ Moderately strong _________ Not Very Strong
4. What about your current cardiovascular fitness level? When you do
Cardiovascular activities like running, cycling, swimming, etc., what do
you feel?
________Excellent ________ Good average
________Fair ________Very low
5. How do you rate your physical activity level?
_________ Advanced _________ Intermediate _________ Beginner
6. Rate your Physical activity level.
________I engage in Physical activity regularly
________I used to exercise regularly, and I am starting again
________I am not doing physical activities
7. If you are going to start engaging in Physical activity program, what
would be your priority fitness goal?
________ Appearance ________ Lose Weight
________ Reduce stress level ________ General health
________ Reduce Body Fat ________ Cardiovascular Endurance
________ Self Esteem ________ Sports Performance
________ Flexibility ________ Free from Sickness
________ Improve Posture

8. Which of the following hinder you from pursuing a regular physical

activity program?
______ I got bored pretty when I do physical activities ______
I cannot really find time to do physical activities
______ I cannot really find time to do physical activities.
______ Family obligations

4
 ______ I got frustrated because I do not see any results anyway.
______No companion
______ I am just plain lazy.
Others: ____________________________________________
9. What equipment are available that you can use if you are to adopt a
regular exercise program?
______Nothing
______ Resistance balls or other home equipment
______ Treadmill or other home machine ______
Bicycle. Tennis, etc.
______ Exercise videos
______ Jump rope
______Weights (dumbbells)
______Other tools like punching bag, gloves, etc.
10. How do you describe your physical fitness level?
_______Minimally (doing physical activities a few times a month)
_______Often (2 -3 times a week at least 30-45 minutes or longer)
_______Regularly (3-5 times a week at least 30-45 minutes or longer)
_______Habitually as often as possible.
B. Analyze your answers, why do you think physical activity influence or affect
you as a person?
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
______________________________.

RUBRICS

Met the objectives of the task _________/5

Completion(Task is 100% complete) _________/5
Depth Reflection _________/5
Total:
__________/15

5
Activity II: BARRIERS TO PHYSICAL ACTIVITY
A. Listed below are reasons that people give to justify why they do not get as
much physical activity as they think they should. Please read each statement
and indicate how likely are you to say the following by putting a check mark
(✓) under your rating.
How likely are you to say? Very Somewhat Somewhat Very
likely likely unlikely unlikely
3 2 1 0
1. I am so busy now, I just
don’t think I can have the
time to include physical
activity between school
schedule and my work at
home.
2. None of my family members
nor friends are engaged in a
regular physical workout, so
I don’t have a chance to
exercise.
3. I’m just too tired after school
to do any exercise.
4. I’ve been thinking about
participating in a regular
workout, but I just can’t
seem to get started.
5. I’m getting bigger and taller so
no need to exercise.

6. I don’t get enough exercise

because I have never learned
the skills for any sport.

7. I don’t have access to workout

equipment, gym, bike paths,
etc.
8. Physical activity takes too
much time away from other
communities, school, family,
etc.
9. I’m embarrassed about how I
will look when I exercise with
others.

6
10. I don’t get enough sleep. I
just couldn’t get up early or
stay up late to get some
exercise

11. It’s easier for me to find

excuses not to exercise than
to go out to do something.
12. I know too many people who
are not into physical workout
but still manage to become as
healthy as possible.

13. I really can’t see myself

learning a new sport at my
age.
14. It’s just too expensive. You
have to take a class or join a
club or buy the right
equipment.
15. My free time during the day
are too short to include
exercise.
16. I’m too tired during the week
and I need the weekend to
catch up on my rest and
homework.

17. I want to get more exercise,

but I just can’t seem to make
myself be committed to the
schedule.

18. I’m afraid I might injure

myself.
19. I’m not good enough at any
physical activity to make it
fun.
20. If we had exercise facilities
and showers at work, then I
would be more likely to
exercise.

7
 B. Evaluation

Analyze your answers from the above activity. Enumerate your top three
reasons for not engaging into a regular physical exercise. Devise or think of a
solution or alternative activities to counter these factors from hindering you
into engaging in physical fitness activity.

I cannot engage into a regular But I am determined to…

physical activity/exercise because…

RUBRIC- Survey

1.Met the Objective of the task ____________/5

2.Completed the surveywith accuracy ___________/10
Rubric -Journal

1.Ideas and content ____________/5

2.Personal Reflection ____________/5

Total: ____________/25

Activity 1: COMPONENTS OF HEALTH- RELATED FITNESS:

A. Differentiate the health-related fitness components from the skill-
related fitness components through the graphic organizer add some more
circles if necessary.

8
B. Journal Writing:
1. How Health-Related Fitness improves one’s health?
___________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________
2. Why cardio-respiratory endurance considered the most important fitness
component?
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________

Activity II. QUALITY LIFESTYLE WITH HRF

A. Put a check mark (✓) under the appropriate Health-Related Fitness
Component manifested in each of the physical activities listed below.(10
points)

Movement

9
 Jogging for three (3) minutes

Do sixty (60) curls

Touch your toes ten (10) times

Do fifty (50) jumping jacks

Do five (5) push ups

Touch your hands behind your

back

Running for ten (10) minutes

Jump as high as you can

twenty (20) times in a row

What would you use if you will

run for thirty (30) to sixty (60)
minutes?

Bend down and jump as high

as you can

DEEPENING Activity I: EXERGAMES

Directions: You are provided with a reading article below. Read it carefully and make
a reaction paper based on your readings. Your thoughts and opinion about this article

10
will help you reflect on your understanding of fitness exercise. Write your reaction on
your worksheet.

Activity II. SHAPE IT UP- MAKE A MEAL PLAN!

Directions: Make an ideal weekly meal planner by filling out the table below.
Schedule the food that you will eat from Monday to Sunday. An example is
provided for you to start.

Exampl Mon Tue Wed Thu Fri Sat Sun

e

1
Longaniz
a
1 cup of
rice
I banana
Water

11
 Adobong
chicken
1 cup of
rice
water

Boiled
saging
Fruit
juice

Sinigang
na
bangus
1 cup
rice
water

B. Journal Entry: Answer the following questions:

1. Based on your meal plan, do you have a healthy eating habit? Why do you
say so?

___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________

2. Why is it important to have a healthy diet?

___________________________________________________________________________
___________________________________________________________________________

GAUGE
Directions: Listed below are reasons that people give to
describe why they do not get as much physical activity as they think they
should.
A. Please read each statement and indicate how likely you are to say each of
the following statements by encircling the number of your choice:

12
 How likely are you to say?

1. My day is so busy now; I just do not think I can make 3 2 1 0

the time to include physical activity in my regular
schedule.

2. None of my family members or friends like to do 3 2 1 0

anything active, so I don’t have a chance to exercise

3. I’m just too tired after work to get any exercise. 3 2 1 0

4. I’ve been thinking about getting more exercise, but I 3 2 1 0
just can’t seem to get started

5. I’m getting older so exercise can be risky 3 2 1 0

6. I don’t get enough exercise because I have never 3 2 1 0
learned the skills for any sport.

7. I don’t have access to jogging trails, swimming pools, 3 2 1 0

bike paths, etc

8. Physical activity takes too much time away from other 3 2 1 0

commitments—time, work, family, etc.

9. I’m embarrassed about how I will look when I exercise 3 2 1 0

with others.

10. I don’t get enough sleep as it is. I just couldn’t get up 3 2 1 0

early or stay up late to get some exercise.

11. It’s easier for me to find excuses not to exercise than 3 2 1 0

to go out to do something.

12. I know of too many people who have hurt themselves 3 2 1 0

by overdoing it with exercise.

13. I really can’t see learning a new sport at my age. 3 2 1 0

14. It’s just too expensive. You have to take a class or join 3 2 1 0
a club or buy the right equipment.

15. My free times during the day are too short to include 3 2 1 0
exercise.

16. My usual social activities with family or friends to not 3 2 1 0

include physical activity.

17. I’m too tired during the week and I need the weekend 3 2 1 0
to catch up on my rest.

13
 18. I want to get more exercise, but I just can’t seem to 3 2 1 0
make myself stick to anything.

19. I’m afraid I might injure myself or have a heart 3 2 1 0

attack.

20. I’m not good enough at any physical activity to make 3 2 1 0

it fun.

21. If we had exercise facilities and showers at work, then 3 2 1 0

I would be more likely exercise.

B. Follow these instructions to score yourself:

• Enter the encircled 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 three scores on each line. Your barriers to physical activity fall into one
or more of seven categories: lack of time, social influences, lack of energy, lack of
willpower, fear of injury, lack of skill, and lack of resources. A score of 5 or above in
any category shows that this is an important barrier for you to overcome.

____ + ____ + ____ = ______________________

1 8 15 Lack of time
____ + ____ + ____ = ______________________
2 9 16 Social influence
____ + ____ + ____ = ______________________
3 10 17 Lack of energy
____ + ____ + ____ = ______________________
4 11 18 Lack of willpower
____ + ____ + ____ = ______________________
5 12 19 Fear of injury
____ + ____ + ____ = ______________________
6 13 20 Lack of skill
____ + ____ + ____ = ______________________
7 14 21 Lack of resources
C. Indicate your top three (3) important barriers that you need to overcome.
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
D. What strategies would best work for you in overcoming your own barriers to
become more physically active?

_________________________________________________________________________________
__________________________________________________________________________________

14
___________________________________________________________________

Test II. Journal Writing

Direction: What are the benefits you get in participating in Health-Related
Fitness activities? Discuss each component.

___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________

15