Las Mapeh 9 Q1 W3 Pe

BUNAWAN NATIONAL HIGH SCHOOL
LEARNING ACTIVITY SHEET

MAPEH 9 (PHYSICAL EDUCATION)
First Quarter: Week 3
Name: __________________________________ Grade and Section: ___________________

Teacher: JEMALYN H. LASACA Cellphone Number: 09476136811
I. TITLE: Physical Activity and Physical Fitness Assessment
II. LEARNING COMPETENCY WITH CODE:

a. Undertakes physical activity and physical fitness assessments. PE9PF-Ia-h-23
III. INSTRUCTIONS:
This lesson will determine the readiness of the student to participate in physical activities by
answering Physical Activity Readiness Questionnaire (PAR – Q). The capability of the student in
performing various physical activities can be determined through their health background. The
health conditions of the student will be assessed before performing. You are expected to answer
the Physical Activity Readiness Questionnaire (PAR –Q) with the guide of their parent, execute the
suggested physical fitness activity and record the base result in each activity and value the
importance of being physically active by doing some house chores at home.
IV. ACTIVITIES:
Learning Task 1: Identify Me!
Instruction: Identify the physical fitness test that is being showed in the following pictures.
Guide Questions:
Page 1 of 7
1. Can you identify the pictures presented? Write the correct term for each physical activity on the
space provided.
2. Have you done this activity before?
3. What preparation are you going to make to do this physical activity?
4. Are you aware of your health condition?
The physical fitness test is a set of measures designed to determine one’s level of physical fitness.
It has two components namely: Health Related and Skill Related.
Health related and skills related involves the exercise activities that you do in order to try to
improve your physical health and stay healthy particular in the categories of cardiovascular
endurance, muscular strength, flexibility, muscular endurance and body composition.
 Cardiovascular fitness- the ability to exercise your entire body for long period of time.
 Muscular Strength- the amount of force your muscles can produce
 Flexibility- the ability to use your joints fully through a wide range of motion.
 Muscular endurance- the ability of the muscles to work for a long period of time
 Body Composition-the amount of total fat and muscles in the body
Skills related fitness consists of six components: agility, balance, coordination, speed, power, and
reaction time.
Agility – ability to rapidly and accurately change direction of the whole body in space.
Balance – ability to maintain equilibrium while stationary or moving.
Coordination – ability to use senses and body parts in order to perform motor tasks
smoothly and accurately.
Power – amount of force a muscle can exert.
Reaction Time – ability to respond quickly to stimuli.
Speed – amount of time it takes the body to perform specific task
Learning Task 2: Assess Me!

Instruction: The student will answer the Physical Activity Readiness Questionnaire to assess if
they are capable in performing the suggested physical fitness tests.
Name:
QUESTION YES NO
1. Has your doctor ever said that you have a heart condition and that
you only have to do physical activity recommended by the doctor?
2. Do you feel pain in your chest when you do physical activity?

3. In the past months, have you had a chest pain when you’re not doing
physical activity?
4. Do you have your bone problem (back, knee, hip) that could be
made worst by a change of your physical activity?
5. Is your doctor prescribing drugs for your health condition?
6. Do you know other reasons why you should not do physical activity?
Learning Task 3: Try Me!
Page 2 of 7
Instruction: Follow through with the series of physical activities presented in the following pages.
Try to do each activity. You may refer from the video if you can access it.
Physical Fitness Activity
1. Sit and Reach – test of flexibility for the lower extremities particularly hamstring.
Procedure:
a. Sit on the floor with the back flat on the wall. Feet are approximately 12 inches apart.
b. Without bending the back, knees and elbow, place one hand on the top of the other and position
the hand on the floor.
c. After the tester has positioned the zero point to the tape measure, start the test by reaching the
furthest point possible without bending knees.
d. Measure the distance of the furthest reach.
e. Record the score in centimeter.
https://youtu.be/VHyNDFo6ZHg
2. Push Up – measure the strength of the upper extremities.
Procedure:
a. Face down in a standard push-up position: palms on the mat under shoulder, fingers pointing
forward, and legs straight, paralleled and slightly apart, with the toe supporting the feet.
For BOYS: Straightens the arms, keeping the back and knees straight then lower the arms until
there is 90-degree angle at the elbows (upper arms are parallel to the floor).
For GIRLS: With knees with the contact with the floor, straightens the arms, keeping the back
straight, the lower the arms until there is 90-degree angle at the elbow (upper arms are parallel to
the floor).
b. Perform as many repetitions as possible.
c. Scoring – record the number of push-ups made
https://youtube.be/rjc0070XS3g
Page 3 of 7
3. Hexagonal Agility Test – measure the ability to move quickly while maintaining balance.
Procedure:
a. Start with both feet together in the middle of the hexagon facing the frontline.
b. On the command “go” jump ahead across the line, then back over the same line into the middle
of the hexagon.
c. Then, continuing to face forward with the feet together, jump over the next side and then back to
the hexagon.
d. Continue this pattern for three full revolutions.
e. Perform the test both clockwise and counter clockwise. Scoring – Record the time in the nearest
minute and seconds. The length of each side is 60.5cm.
https://www.youtube.com/watch?v=nMNcOemBM28
4. Zipper Test – a test of upper arm and shoulder girdle flexibility intended to parallel the
strength/endurance assessment of the region.
Procedure:
a. Stand erect.
b. To test the right shoulder, raise your arm, bend your elbow, and reach down across your back
as far as possible.
c. At the same time, extend your left arm down and behind your back and try to cross your finger
over those of you right hand.
d. Reach with the right hand over the right shoulder and down the back as if to pull zipper or
scratch between the shoulder blade.
Page 4 of 7
e. To test the left shoulder, repeat the procedure (a-d) with left hand over the left shoulder.
Scoring – Record zipper test to the nearest 0.1 centimeter
Standard
0 – did not touch the fingertips
1 – just touch finger tips
2 – fingers overlapped by 1-2 cm
3 - fingers overlapped by 3 -4 cm
https://www.youtube.com/watch?v=TsTUv-yeAb0
5. Curl Up – To measure abdominal muscles.
Procedure:
a. Assume a lying position with feet flat on the floor and knees bend about 90 degrees hand palm
down at the side with fingertips touching the first tapeline.
b. Complete a slow, controlled curl – up, sliding fingertips along with the floor until they touched
the second tapeline.
c. The cur – up should performed at a rate of one every 3 seconds or 20 curl – us per minute (2
seconds going up, 1 second going down).
d. There should be no rest at the bottom position and perform as many curl – ups as possible
without stopping.
https://www.youtube.com/watch?v=uLA_9kx1AkY
Scoring – record the number of curl–ups made
Ensure the mat that has tapeline set 12 cm apart
6. Stork Stand Test – To assess the ability to balance the ball of the
foot
Procedure:
a. Remove the shoes and place the hand on the hips
b. Position the non - supporting foot against the inside of the supporting
legs.
c. Raise the heel to balance on the ball of the foot
Scoring – Record the time in the nearest seconds.
https://www.youtube.com/watch?
Page 5 of 7
7. Standing Long Jump – To measure the explosive strength and
power of the leg’s muscles.
Procedure:
a. Stand behind the take – off line, the tips of your shoes should not go
beyond the line.
b. As you prepare to jump, bend your knees and swing your arms
backward and jump as far as you can.
Scoring – Record the score in meters to the nearest 0.1 centimeters
https://www.youtube.com/watch?
8. 3 – Minute Step Test – To measure cardiovascular endurance
Procedure:
a. Position in the front of the step.

b. At the signal “Go”, step up and down on a bench for 3 minutes at a
rate of 24 steps per minute. One step consider 4 beats – that is up with
the left foot, up with the right foot, down with the left foot , down with the
right foot.
c. Immediately after the exercise, stand and relax. Don’t talk.
d. Right after the activity, locate you pulse. (First beat is zero).
e. Count the pulse for 10 seconds. Multiply it by 6
Scoring – Record the 60 – second heart rate after the activity

https://www.youtube.com/watch?v=KMEdsHcg5vo
Learning Task 4: Is it true or false?
Direction: Read the following statements carefully, write TRUE if the statement is correct and write
FALSE if the statement is incorrect. Write your answer in your answer sheet.
1. The physical fitness consists of two components:

A. Health-related fitness involves the exercise activities that you do in order to try to
improve your physical health and stay healthy particular in the categories of cardiovascular
endurance, muscular strength, flexibility, muscular endurance and body composition.
B. Skills related fitness consists of six components: agility, balance, coordination, speed,
power, and reaction time.
2. The proper execution of suggested physical fitness tests is important in achieving the accuracy
of the assessment results of one’s physical fitness.
3. Physical fitness tests that can be done at home amid of COVID – 19.
4. The value of understanding the health background of someone is necessary before undergoing
the different kinds of physical activities.
V. CLOSURE
I have learned that _______________________________________________________________

______________________________________________________________________________
______________________________________________________________________________
Page 6 of 7
VI. REFERENCE:
PIVOT 4A CALABARZON
Page 7 of 7

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BUNAWAN NATIONAL HIGH SCHOOL

LEARNING ACTIVITY SHEET

Name: ________________ Grade and Section: _

I. TITLE: Physical Activity and Physical Fitness Assessment

II. LEARNING COMPETENCY WITH CODE:

Learning Task 2: Assess Me!

2. Do you feel pain in your chest when you do physical activity?

Physical Fitness Activity

5. Curl Up – To measure abdominal muscles.

8. 3 – Minute Step Test – To measure cardiovascular endurance

a. Position in the front of the step.

Scoring – Record the 60 – second heart rate after the activity

Learning Task 4: Is it true or false?

1. The physical fitness consists of two components:

I have learned that _______________________________________________________________

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