PHYSICAL EDUCATION 7

Name of Learner: ________________________________ Grade Level: _____

Section: _________________________________________ Date: ____________

LEARNING ACTIVITY SHEET

PHYSICAL FITNESS TEST AND ACTIVITIES

Background Information for learners

Do you agree that one’s physical fitness can be improved by actively

engaging yourself to physical activities? To put it simply, Physical Fitness is
your ability to perform aspects of daily activities without the feeling of
tiredness. Regular exercise is one of the most important steps toward a
healthy body.
Exercise can be found at home. Daily chores like cleaning the house,
washing the dishes and other things are all examples of moderate exercise
which helps improve health and fitness. So absolutely, household chores is
considered exercise. This will make you understand why 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.
In order to successfully master the following information’s. There are
series of activities that helps you to understand more what the topic is all
about. You will also learn how to evaluate your physical status using the
Physical Fitness Test which compose of two part of testing: Health-Related
Fitness (HRF) and Skill-Related Fitness (SRF). This information will help you
to identify which areas of fitness you need to improve on and how you could
develop habits in physical activities and exercise.

Learning Competency with Code

Undertakes physical activity and physical fitness assessments (Quarter 1,

Week 1) PE7PF-Ia-h-23

Directions/Instructions: Undergo physical fitness tests through preparing

the following testing paraphernalia:

1. First Aid Kit

2. Drinking Water (and a small towel to wipe your perspiration while
undertaking the test)
3. Conduct warm-up and stretching exercises before the tests.
4. Individual score cards (Formal will be provided)
5. There are two part of testing: Health Related Fitness Test and Skill Related
Fitness Test.

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 6. Observe the following prior to actual day of testing:
a. The testing stations should be safe and free from obstructions.
b. With the guidance of your parents, allow yourself to go through the
various tests with minimal effort exerted to familiarize themselves
with testing procedures.
c. The tests requiring cardio-vascular endurance and those other tests
which involve the same muscle groups should not be taken in
succession.
See suggested sequence of administering the tests
DAY 1 DAY 2 DAY 3
BMI Basic Plank Hexagon Agility Test
3 minute step test 40 meter sprint Juggling
Push Up Standing Long Jump
Stick Drop Test Stork Balance
Sit and Reach Zipper Test

PHYSICAL FITNESS TEST PROCEURES

1. FORMULA FOR COMPUTING BODY MASS INDEX

WEIGHT (in Kilograms)

HEIGHT (in Meters)
Example: 30 = 30 =20.83 (NORMAL)
(1.20)2 1.44

CLASSIFICATION

 Weight - the heaviness or lightness of a person

EQUIPEMENT - 1. Weighing or Bathroom scale calibrated properly
PROCEDURES:
For the performer:
a. Wear light clothing before weighing
b. ON bare feet, stand erect and still with evenly on to canter of the scale
For the Partner:
a. Before the start of weighing, adjust the scale to zero point

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 b. Record the core in kilograms
Scoring – record body mass to the nearest 0.5 kilograms

 Height
EQUIPMENT – 1. Tape measure laid flat to a concrete wall. The zero point
starts at the bottom of the floor, 2. L-square; and 3. An even and firm and flat
wall.
PROCEDURES:
For the performer:
a. Stand erect on bare feet with heels, buttocks and shoulders pressed
against the wall where the tape measure is attached.
For the partner:
a. Place the L-square against the wall with the base at the top of the
head of the person being testes. Make sure the L-square hen placed
on the head of the student is straight and parallel to the floor.
b. Record the score in meters.

Scoring – record standing height to the nearest 0.1 centimetre *** 1 meter =
100 centimetre.

2. 3-MINUTE STEP TEST – to measure cardiovascular endurance

EQUIPMENT:
1. Step: Height of Step: 12 inches
2. Stopwatch
3. Metronome

PROCEDURES:
For the performer
a. Position at least one foot away from the
step or bench.
b. At the signal “Go”, step up and down the step/
bench for 3 minutes at a rate of 24 steps per minute.
One step consists of 4 beats – that is, up with the left foot
(ct. 1), up with the right foot (ct. down with the left foot (ct. 3), down
with the right foot (ct. 4).
c. Immediately after the exercise, locate your pulse and wait for the signal
to start the counting. (Give 5 sec. to locate the pulse)
d. Don’t talk while taking the pulse beat. e. Count the pulse beat for 10
sec.
Multiply it by 6.

For the Partner:

a. As the student assumes the position in front of the step, signal, “Ready”
and “Go”, start the stopwatch for 3-minute step test.

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 b. After the test, allow performer to locate his/her pulse in within 5
seconds.
c. Give the signal to count the pulse beat.
d. Let the performer count his/her pulse beat for 10 seconds and multiply
it by 6.

Scoring – record the 60-second heart arte after the activity

3. ZIPPER TEST- the test is a simple measurement of the flexibility and

mobility of the student of the shoulder joint.

PROCEDURES:
For the performer
a. Stand erect.
b. Raise your right arm, bend your elbow, and
reach down across your back as far as possible,
extend your left arm down and behind your
back, bend your elbow up across your back, and
try to reach/cross your fingers over those of your
right hand as if to pull a zipper or scratch
between the shoulder blades.
c. To test the left shoulder,
repeat procedures a and b with the left hand
over the left shoulder.

For the partner:

a. Observe whether the fingers touched or overlapped each other,
if not, Points Standard measure
the 0 Did not touch fingertips gap
1 Just touched fingertips between the
2 Fingers overlapped by 1 - 2 cm. middle
fingers of
3 Fingers overlapped by 3 - 4 cm.
both hands
4 Fingers overlapped by 5 - 7 cm.
b. Record the
5 Fingers overlapped by 8 cm. and more
distance in
centimeter.
Scoring – record the gap/overlap, to the nearest 0.1 centimeter.

4. STANDING LONG JUMP – to measure the explosive strength and power

of the leg muscles.

EQUIPMENT: Tape measure/meter stick

PROCEDURES:
For the Performer
a. Stand behind the take-offline with the feet
parallel to each other, the tips of the shoes
should not go beyond the line.

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 b. Bend the knees and swing arms backward once,
then swing arms forward as you jump landing
on both feet. Try to jump as far as you can.
c. Do not control the momentum of the jump
(continuously move forward).
d. Perform the test twice in succession.

For the Partner

a. Place zero (0) point of the tape measure at the take offline.
b. After the jump, spot the mark where the back of the heel of either feet
of the performer has landed nearest to the take-off line.
c. Record the best distance in meters to the nearest 0.1 centimeters.

Scoring – record the best distance in meters to the nearest 0.1 centimeters.

5. STORK BALANCE STAND TEST – to assess one’s ability to maintain

equilibrium

EQUIPMENT: 1. Flat, non-slip surface, 2. Stopwatch

POCEDURES:
For the performer
a. Remove the shoes and places hands on the tips.
b. Position the right food against the inside knee of
the left foot.
c. Raise the left heel to balance on the ball of the foot
d. Stray as long as you can
e. Do the same procedure with the opposite foot.

For the partner

a. Start the time as the heel of the performer is raised
off the floor.
b. Stop the time if any of the following occurs:
• The hand(s) come off the hips
• The supporting foot swivels or moves (hops) in any direction
• The non-supporting foot loses contact with the knee.
• The heel of the supporting foot touches the floor.

Scoring – record the time taken on both feet in the nearest seconds.

6. HEXAGON AGILITY TEST - to measure the ability of the body to move

in different directions quickly

EQUIPMENT: 1. Tape measure, 2. stopwatch, 3. chalk or masking tape (1

inch width)

HEXAGON SIZE: 1. length – 24 inches

(60.5 cm) each angle – 120 degrees

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Option: (16 inches – Elem.
/ 20 inches – Sec.)

PROCEDURES:
For the Performer
a. Stand with both feet together inside the hexagon facing the marked
starting inside. (facing 1 direction)
b. At the signal “Go” using the ball of the feet with arms bent in front,
jump clockwise over the line, then back over the same line inside the
hexagon. Continue the patter with all the sides of the hexagon.
c. Rest for one (1) minute.
d. Repeat the test counterclockwise.

For the partner

a. Start the time at the signal go and stop once the performer reached
the side before the side where he/she started.
b. Record the time of each revolution.
c. Restart the test if the performer jumps on the wrong side or steps on
the line.

Scoring – add the time of the two revolutions and divide by 2 to get the
average. Record the time in the nearest minutes and seconds.

7. BASIC PLANK - to measure strength/stability of the core muscles

EQUIPMENT: exercise mats or any clean mat.

PROCEDURES:
For the performer
a. Assume a push-up position.
Rest body on forearms with the
palms and fingers flat on the floor.
Elbows are aligned with the
shoulders.
b. Legs are straight with ankles, knees
and thighs touching together.
c. Support weight on forearms and toes.
Make sure that your back is flat. Head, neck and spine are in a
straight line.
d. Keep abdominals engaged/contracted; do not let stomach drop or
allow hips to rise.

For the Partner

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 a. Ensure the availability of a mat/smooth flooring or anything that can
protect the forearms.
b. Give the signal “Start/Go” and start/press the time piece.
c. Make sure that the back of the head, neck, spine and ankles are in a
straight line.
d. Stop the time when the performer can no longer hold the required
position, or when the performer has held the position for at least
90seconds. Holding the plank position beyond 90 seconds is considered
unnecessary. (90 sec. – maximum time)

Scoring - record the time in the nearest sec./min.

8. JUGGLING - to measure the coordination of the eye and hand.

EQUIPMENT: Sipa (washer w/ straw)/20 pcs.

Bundled rubber bands/any similar local materials
(4-5 grams)

PROCEDURES:
For the performer
a. Hit the sipa/rubber band material alternately
with the right and left palm upward. The
height of the material being tossed should be
at least above the head. Two trials only.

For the partner

a. Count how many times the performer has hit
the material with the right and left hand.
b. Stop the test if the material drops. Record the
number of hits/trials.

Scoring – record the number of hits the performer has done.

9. SIT-AND-REACH - to test the flexibility of the lower back and

extremities.

EQUIPMENT: Tape measure or meter stick,

card boa rd or paper

PROCEDURES:
For the performer
a. a. Sit on the floor with back, head and shoulders
flat on the wall. Feet are 12 inches apart.
b. Interlock thumbs and position the tip of the
fingers on the floor without bending the elbows.
Reach up.
c. Place hands on top of the cardboard or paper

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 where the tips of the middle fingers are at the
top edge of the cardboard or paper. Start the
test by pushing the cardboard or paper slowly
and try to reach the farthest distance possible
without bending the knees. Hold for 2 seconds.
d. Bouncing or jerking movement is not allowed.
e. Do it three times.

For the Partner

a. As the performer assumes the (b) procedure, position the zero point
of
the tape measure at the tip of the middle fingers of the performer.
b. See to it that the knees are not bent as the performer slides the
farthest distance that he could.
c. Record farthest distance reached in centimeters.

Scoring – record the distance to the nearest 0.1 centimeters.

10. STICK DROP TEST – to measure the time to respond to a

stimulus.

EQUIPMENT: 24-inch ruler or stick; armchair

or table and chair

PROCEDURES:
For the Performer
a. Sit on an armchair or chair next to the
table so that the elbow and lower arm
rest on the desk or table comfortably.
b. Place the heel of the hand on the desk/
table so that only the fingers and thumb
extend beyond.
c. Catch the ruler/stick with the thumb and index finger without lifting
the elbow from the desk/ table as the partner drops the stick. Hold the
stick while the partner reads the measurement
d. Do this thrice (3x).

For the Partner–

a. Hold the ruler or stick at the top, allowing it to dangle between the
thumb and fingers of the performer.
b. Hold the ruler/stick so that the 24-inch mark index finger. No part of
the hand of the performer should touch the ruler/stick.
c. Drop the ruler/stick without warning and let the performer catch it
with his/her thumb and index finger.

Scoring – record the middle of the three (3) scores (for example: if the scores
are 21, 18, and 19, the middle score is 19)

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 11. PUSH UPS - to measure strength of upper extremities.

EQUIPMENT:
Exercise mats or any
clean mat.

PROCEDURES:
For the performer
a. a. Lie down on the mat; face down in standard pushup position;
palms on the mat about shoulder width, fingers pointing forward,
and legs straight, parallel, and slightly apart, with the toes
supporting the feet.
b. FOR BOYS: Straighten 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 in contact with the floor, straightens the
arms, keeping the back straight, then lowers the arms until there is a
90-degree angle at the elbows (upper arms are parallel to the floor).

c. Perform as many repetitions as possible, maintaining a cadence of 20

push ups per minute. (2 seconds going down and 1 sec. going up).
Note: 60 beats/min.

For the Partner

a. As the performer assumes the position of push-up, (cont..) start
counting as the performer lowers his/ her body until he/she reaches
90-degree angle at the elbow.
b. Make sure that the performer executes the pushups in the correct
form.
c. The test is terminated when the performer can no longer execute the
push-ups in the correct form, if in. pain, voluntarily stops, or
cadence is broken.

Scoring – record the number of push-ups made.

Guide Questions:
1. Consider readiness.
2. Follow the Directions/Instructions and Procedures accurately.
3. Execute and perform the following fitness test properly.
4. Record the results and assessment with honesty.
5. Avoid negligence.

Congratulations for finishing the task!

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Exercise 1: My Emojions
The series of activities you had undertaken gave you so much fun! To
keep your enthusiasm, you will be sharing your feelings towards these
experiences in performing the activities by choosing among the emoji’s
below.

Direction: Complete the table provided below by choosing an emoji given in

Activity 1 which is likewise reflected in the table that represents your
emotions in taking the Physical Fitness Test. State your reason after
choosing.

Physical LIKE HEART CARE HAHA WOW SAD ANGRY Reason

Fitness Test
3-MINUTE STEP
TEST
ZIPPER TEST

STANDING LONG
JUMP
STORK BALANCE
STAND TEST
HEXAGON AGILITY
TEST
BASIC PLANK

JUGGLING

SIT-AND-REACH

STIK DROP TEST

PUSH UPS

Exercise 2: My Household Chores

Do you know that doing household chores helps a lot in maintaining
physical fitness while having fun? So find time in doing household chores as
part of your daily routine as these will not only make you fit but will similarly

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give you a positive outlook in life reflected in your faces like being loving,
caring, and appreciative.

In this activity, think about your daily activities you perform at home.
Assess what fitness components are being utilized.

Directions: List five household chores (daily activities) that you enjoy most.
Identify what Health Related Fitness (HRF) or Skill Related Fitness (SRF)
component is involved in doing these activities at home.

Household Chores HRF/SRF Components

E.g.: Watering the plant Muscular strength & Endurance
1.
2.
3.
4.
5.

Exercise 3: Ready, Set, Cycle!

Being involved in chores every single day can be an amazing exercise.
Not only can give you a simple workout cycle, but it can also help you to
maintain your body to function well. In order to continue the cycle. You need
to execute another set of exercises.
In this activity, your health and skill related fitness will be tested by
executing a set of exercises according to their sequence and measure.

Directions: Perform the following exercises based on a given cycle below.

Evaluate yourself by putting a check based on how many cycles you can do.
Be honest in making evaluations about the number of cycles can make. Do
not force yourself to execute it if you cannot.

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 1 2
Arm Jumping
Sit Circling Jacks
5
Ups

Lunge

High 3
Knees 4

10 SECONDS 20 SECONDS 30 SECONDS

EXERCISES First Cycle Second Cycle Third Cycle
Arm Circling
Jump and jacks
Lunge
High Knees
Sit Ups

10 Seconds: 5 points
20 Seconds: 10 points
30 Seconds: 15 points

Exercise 4: CREATE TO BE FIT!

Having learned about exercises executed as you perform household
chores with sequence and measure, you are now to create an exercise routine.

Directions: Create an exercise routine by choosing from either physical

fitness tests activities or household chores activities. Identify what movements
are being used. Make your own measure/counting. Choose your own music
after you finalize your routine. Refer to the given example as your guide.

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 Physical Fitness Test/ Movement Counting
Household Chores
E.g.: 40 m sprint Running (Stationary) 8 counts
E.g.: Washing the dishes Washing the dishes 4 counts
1.
2.
3.
4.
5.

RUBRICS FOR EXERCISE NO. 4

Poor Fair Good Very Good Excellent
(5) (8) (15) (18) (20)
Execution
Student move in time with the
music and proper posture.
Movements is performed to
completion.
Creativity
Development of various
movement patterns,
formulations and timing.
Presentation
Interaction and connection with
the audience.
Use of facial expressions and
body language.
Performing the routine to the
best of your ability.
Mastery
Student is knowledgeable about
the sequence of routines and
movements.
Choice of Music
Selection of music appropriate
to the movements used in
routine.
Total:
Source:https://www.google.com/search?
q=rubrics+for+dance&source=lnms&tbm=isch&sa=X&ved=2ahUKEwiBytPz9c7pAhUSfd4KHTu5D0MQ_
AUoAXoECA8QAw&biw=681&bih=615#imgrc=Rag6JGl0n32IhM

Reflection
Complete the statement:
1. I learned that Physical Fitness Test is

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____________________________________________________________________________________
____________________________________________________________________________________
____________________________________________________________________________________

2. What activity I enjoyed is

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____________________________________________________________________________________
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References:
 Physical Education 7 LM
 SPS Physical Fitness Pictures
 http://www.depedmalaybalay.net/wp-content/uploads/2012/10/Physical-
Fitness-Tests-Presentation-1.pdf
 Clip arts:
- https://www.adweek.com/digital/facebook-adds-care-reaction-while-
messenger-gets-a-pulsating-heart/
- https://www.istockphoto.com/illustrations/sit-ups
- https://clipartstation.com/lunge-clipart-5/
- https://www.dreamstime.com/illustration/arm-exercise.html
- https://www.clipart.email/clipart/girl-doing-jumping-jacks-clipart-
524460.html
- https://www.vectorstock.com/royalty-free-vector/high-knees-exercise-
tabata-vector-22323098

Answer Key:

Prepared by:

Jolibee J. Natividad
Name of writer

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