Q2 PE 9 Module 1.1 Physical Fitness Components PDF

9 Physical Education Quarter 2 – Module 1.1: Physical Fitness Components MAPEH – Grade 9 Quarter 2 – Module 1: Physical Fitness Components First Edition, 2020 Republic Act 8293, section 176 states that: No copyright shall subsist in any work of the Government of the Philippines. Howeve...

9 Physical Education Quarter 2 – Module 1.1: Physical Fitness Components MAPEH – Grade 9 Quarter 2 – Module 1: Physical Fitness Components First Edition, 2020 Republic Act 8293, section 176 states that: No copyright shall subsist in any work of the Government of the Philippines. However, prior approval of the government agency or office wherein the work is created shall be necessary for exploitation of such work for profit. Such agency or office may, among other things, impose as a condition the payment of royalties. Borrowed materials (i.e., songs, stories, poems, pictures, photos, brand names, trademarks, etc.) included in this module are owned by their respective copyright holders. Every effort has been exerted to locate and seek permission to use these materials from their respective copyright owners. The publisher and authors do not represent nor claim ownership over them. Development Team of the Module Writers: Mylene May P. Gutierrez Editors: Name (These are the in-house editors/reviewers) Reviewers: Name (These are the Content, Language, and Layout Evaluators) Illustrator: Name Layout Artist: Name Template Developer: Neil Edward D. Diaz Management Team: Reynaldo M. Guillena Jinky B. Firman Marilyn V. Deduyo Alma C. Cifra Aris B. Juanillo Elsie E. Gagabe Printed in the Philippines by ________________________ Department of Education – Region XI Office Address: F. Torres St., Davao City Telefax: (082) 291-1665; (082) 221-6147 E-mail Address: [email protected] *[email protected]  9 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! ii  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? _________________________________________________________ 1  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 2 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. 3 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 5  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 6 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! 7 Answer Key 8  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 Email Address: [email protected]