7

Physical Education
Quarter 2 – Module 1:
Strengths and Weaknesses in
Skill-Related Fitness Activities

CO_Q2_PE 7_ Module 1
Physical Education – Grade 7
Alternative Delivery Mode
Quarter 2 – Module 1: Strengths and Weaknesses in Skill-Related Fitness Activities
First Edition, 2020
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Published by the Department of Education
Secretary: Leonor Magtolis Briones
Undersecretary: Diosdado M. San Antonio

Development Team of the Module

Writers: Zouie A. Barretto, Adrian Anthony D. Osano
Editors:
Language: Beatriz I. Masikat, Florencio D. Muyo Jr.
Content: Joanna Rose C. Canta, Mary Jane S. Dagohoy, Orly A. Orsos,
Social Content: Maria Salvacion P. Villanueva
IPR Reviewer: Raizza Marie R. Buῆag
Technical Reviewer: Ma. Rubynita T. Del Rosario
Reviewers:
Language: Dr. Adelardo I. Malaluan, Sheena Mae G. Galin
Content: Armando C. Bonbon, Christian I. Rotoni
Illustrators: Ronie Luther G. De Jesus, Peterson D. Enriquez, Jefferson R. Repizo
Layout Artists: Ma. Rubynita T. Del Rosario, Mark Angelo A. Dacayanan, Joel F. Capus
Edsel D. Doctama, Mark Roger A. Dacayanan
Management Team:
Benjamin D. Paragas
Mariflor B. Musa
Freddie Rey R. Ramirez
Danilo C. Padilla
Raquel P. Girao
Elizabeth T. Delas Alas
Ferdinand J. Gotoy

Printed in the Philippines by ________________________

Department of Education – MIMAROPA Region
Office Address: Ground Floor, Bonifacio Building, DepEd Complex Meralco Avenue,
Pasig City, Philippines 1600
Telefax: (02) 634 – 1072 or 634 – 1054, 631 – 4985
E-mail Address: blr.lrqad@deped.gov.ph * blr.lrpd@deped.gov.ph
 7

Physical Education
Quarter 2 – Module 1:
Strengths and Weaknesses
in Skill-Related Fitness
Activities
Introductory Message

This Self-Learning Module (SLM) has been prepared for you so that you, our
dear learners, can continue your studies and learn while at home. Activities,
questions, directions, exercises, and discussions are carefully stated for you to
understand each lesson.

This SLM is composed of different parts. Each part will guide you step-by-
step as you discover and understand the lesson prepared for you.

In this SLM, a pretest is provided to measure your prior knowledge on the

lesson in it. The result of it will tell you if you need to proceed on completing the
activities in it or if you need to ask your facilitator or your teacher’s assistance for
better understanding of the lesson in it. At the end of this SLM, you need to answer
the posttest to self-check your learning. Answer keys are provided for each activity
and test. We trust that you will be honest in using these.

Please use this SLM with care. Do not put unnecessary marks on any part of
this SLM. Use a separate sheet of paper in answering the exercises and tests. And
read the instructions carefully before performing each task.

If you have any question in using this SLM or any difficulty in answering the
activities in it, do not hesitate to consult your teacher or facilitator.

Thank you.
 What I Need to Know

This module has been designed and written for you. It helps you
identify the strengths and weaknesses in doing skill-related fitness
activities. The scope of this module could be used in different learning
situations and physical exercises. The lesson here has been prepared to
overcome your weaknesses that hinder you to be physically fit. The order in
which you read it can be changed to align with the textbook you are using.

The module is about:

 Lesson 1 –Strengths and Weaknesses in Skill-Related Fitness
Activities

After going through this module, you are expected to:

1. undertake physical activity and physical fitness assessments
(PE7PF-IIah-23), and
2. review goals based on assessment results (PE7PF-IIa24).
 What I Know

PRETEST

Activity 1.1 Match It!

Directions: Match the sport/physical activity in Column B with the primary
physical fitness component needed to perform it in Column A. Write the
letters of your answers in your activity notebook.

Column A Column B

____ 1. Power a. 100 m Sprint

____ 2. Speed b. Dodgeball/Tamaan Bata
____ 3. Balance c. Marathon
____ 4. Coordination d. Hopscotch/Piko
____ 5. Flexibility e. Exercise and proper diet
____ 6. Muscular Strength f. Badminton and Table Tennis
____ 7. Agility g. Archery
____ 8. Cardiorespiratory Endurance h. Patintero
____ 9. Reaction Time i. Shotput
j. Leg splits and yoga poses

Activity 1.2 Physical Fitness Activities

Directions: Identify the skill – related fitness activity used under the given
situation. Choose your answers from the choices in the box and write them
on your activity notebook.

Speed Agility Reaction Time Power

Balance Coordination

_____________________ 1. Running away from stray dogs.

_____________________ 2. Walking with books placed on top of your head.
_____________________ 3. Avoiding getting tagged by classmate while playing
habulan.
_____________________ 4. Throwing heavy objects.
_____________________ 5. Using a slingshot to hit tin cans.
_____________________ 6. Quickly covering a frying pan catching fire.
 Lesson Identifying Strengths
1 and Weaknesses in Skill-
Related Fitness Activities
This lesson focuses on your strengths and weaknesses in doing
exercises aligned to your skill-related fitness activities.

What’s In

Activity 1: Picture Me
This activity will assess if you still remember our past lesson.
Answering this activity will let you know about the learning outcome you
have attained.
Directions: Identify the different Skill – Related Physical Fitness Tests and
the components they measure. Write your answers in your activity
notebook. The first item is done for you.

Skill –
Fitness Related
Skill – Related Physical Fitness Test
Activity Fitness
Component

1.

Standing
Power
Long Jump
2.

3.

4.
5.

6.
 What’s New

Reflective Questions:

1. What comes to your mind when you see the illustration above?

2. Have you experienced setting a goal or target?

3. Have you tried fulfilling such a goal or target?

4. How do you feel about achieving your goal or target?

What is It

Physical Activity and Improving One’s Health

The World Health Organization (WHO) defines physical activity as any
bodily movement produced by skeletal muscles that requires energy
expenditure – including activities undertaken while working, playing,
carrying out household chores, travelling, and engaging in recreational
pursuits.
The term "physical activity" should not be confused with "exercise",
which is a subcategory of physical activity that is planned, structured,
repetitive, and aims to improve or maintain one or more components of
physical fitness. Beyond exercise, any other physical activity that is done
during leisure time, going from one place to another, or as part of a person’s
work has a health benefit. Further, both moderate and vigorous intensity
physical activities improve health.
Recommended Levels of Physical Activity for Health
(Global Recommendations on Physical Activity for Health, WHO, 2010)

For children and young people 5–17 years old, physical activity
includes play, games, sports, transportation, recreation, physical education
or planned exercise, in the context of family, school, and community
activities. In order to improve cardiorespiratory and muscular fitness, bone
health, cardiovascular and metabolic health biomarkers, and reduced
symptoms of anxiety and depression, the following are recommended:
1. Children and young people aged 5–17 years old should accumulate
at least 60 minutes of moderate to vigorous-intensity physical
activity daily.
2. Physical activity having greater than 60 minutes daily will provide
additional health benefits.
3. Most of the daily physical activities should be aerobic. Vigorous-
intensity activities should be incorporated, including those that
strengthen muscle and bone, at least 3 times per week.

Regular physical activity of moderate intensity – such as walking,

cycling, or doing sports – has significant benefits for health. At all ages, the
benefits of being physically active outweigh potential harm, for example
through accidents. Some physical activity is better than doing none. By
becoming more active throughout the day in relatively simple ways, people
can quite easily achieve the recommended activity levels. The regular and
adequate levels of physical activity result in:

 improved muscular and cardiorespiratory fitness;

 improved bone and functional health;
 reduced risk of hypertension, coronary heart disease, stroke, diabetes,
various types of cancer (including breast cancer and colon cancer),
and depression;
 reduced risk of falls as well as hip or vertebral fractures; and
 conditions fundamental to energy balance and weight control.

(Source: “Physical Activity.” World Health Organization. World Health Organization,

February 23, 2018. https://www.who.int/news-room/fact-sheets/detail/physical-activity)

Follow – up Activity
Directions: In your activity notebook, write your answers to the following
questions:

1. What is “physical activity”?

2. Besides exercises, what other activities help improve one’s health?
3. How much time and how hard should a child like you spend doing a
physical activity?
4. What are the benefits of having regular and adequate levels of physical
activity?
 What’s More

Activity 1: Fitness Goals Revisited

Look back on the results of your physical fitness test and personal
contract in the first quarter. What goals have you set to improve your
fitness?

Directions: Accomplish the portion of Physical Fitness Scorecard in the

answer sheet given to you by supplying your scores from your Test in the
first quarter. On the spaces provided, write your answers to the questions
that follow.

Reflective Questions:

1. What do you feel having revisited your fitness test scores?

2. In what test or tests did you perform well? Test or tests you got low
scores?
3. Have you fulfilled your personal fitness contract?
Activity 2: Fitness and Physical Activities

Directions: Select an appropriate activity from the box that develops a

specific fitness component. Write your answers in your activity notebook.

Walking to and Lifting a heavy Playing

Playing Patintero
from school basket to a table Tumbang Preso
Using “poso” in Taking a Running to the Stretching upon
fetching water balanced diet store waking up.
Making a meter Avoiding objects
stick stand on that might hit
your palm. you

Fitness Component Physical Activity

1. Body Composition ______________________________
2. Flexibility ______________________________
3. Muscular Strength ______________________________
4. Cardiorespiratory Endurance ______________________________
5. Speed ______________________________
6. Power ______________________________
7. Agility ______________________________
8. Reaction Time ______________________________
9. Balance ______________________________
10. Coordination ______________________________

Activity 3: Get Set, Goals!

Directions: Copy and complete the table below in your activity notebook.
Set goals based on the results of your physical fitness tests and identify the
physical activities that improve your Skill – Related Fitness.

Skill – Related
Fitness Goal Physical Activities
Fitness Component
Agility
Speed
Power
Balance
Reaction Time
Coordination
 What I Have Learned

Activity 1. 3 – 2 – 1

Directions: Describe 3 takeaways (things you have learned), 2 questions

you have, and 1 aspect you have enjoyed the most in our lesson. Write your
answers in your activity notebook.

What I Can Do

Activity 1. My Weekly Fitness Plan

Directions: Make a one-week activity plan using the FITT principle. Copy
the table below in your activity notebook. Follow the FITT guide in filling up
this table with different physical activities that will help you achieve your
fitness goals. Write your answers in it.

Fitness Component Frequency Intensity Time Type

Flexibility
Cardiorespiratory Endurance
Muscular Strength
Muscular Endurance

FITT guide:

Frequency – how many days a week you should do the activities

Intensity – how much effort you put in doing the activities
Time – how many minutes you are going to spend doing
the activities
Type – what activities are you going to do

Reflective Questions:

1. How do you feel about the activity?

2. What part of the activity do you enjoy?
3. What part of the activity are you having a hard time at?
4. Do you think you could do all the activities that you have listed?
5. What do you think might hinder you to accomplish your fitness goals?
 Assessment

POSTTEST

Activity 1.1 Match It!

Directions: Match the sport/physical activity in Column B with the primary
physical fitness component needed to perform it in Column A. Write the
letters of your answers in your activity notebook.

Column A Column B

1. Power a. Patintero
2. Speed b. Marathon
3. Balance c. Dodgeball/Tamaan Bata
4. Coordination d. 100 m Sprint
5. Flexibility e. Badminton and Table Tennis
6. Muscular Strength f. Exercise and proper diet
7. Agility g. Hopscotch/Piko
8. Cardiorespiratory Endurance h. Shotput
9. Reaction Time i. Archery
j. Leg splits and yoga poses

Activity 1.2 Physical Activities and Fitness

Directions: Identify the skill – related fitness used under the given
situations. Choose your answers from the box and write them in your
activity notebook.

Speed Agility Reaction Time Power

Balance Coordination

_____________________ 1. Avoiding getting tagged by classmate while playing

“habulan”.

_____________________ 2. Quickly covering a frying pan catching on fire.

_____________________ 3. Running away from stray dogs.

_____________________ 4. Throwing heavy objects.

_____________________ 5. Walking with books placed on top of your head.

_____________________ 6. Using a slingshot to hit tin cans.

 Additional Activities

Directions: Execute your weekly fitness plan. In your activity notebook,

make a checklist of the activities that you have completed and the activities
that you have left undone.
What I Know
What’s In What is It
Activity 1.1 Match It!
i Activity 1. Picture Me (Varied answers)
a
40 m Sprint - Speed
d
g Hexagon Agility Test – Agility What’s More
j Stork Stand Balance Test – Activity 1. Fitness and
f
h Balance Physical Activity
c Taking a balance diet.
Juggling – Coordination
b Stretching upon waking up.
Stick Drop Test – Reaction Using “poso” in fetching
water.
Time
Activity 1.2 Physical Walking to and from school.
Activity and Fitness Running to the store.
Speed Lifting a heavy basket to a
What’s New
Balance table.
Agility Activity 1. Fitness Goals Playing Patintero.
Power Avoiding objects that might
Revisited
Coordination hit you.
Reaction Time (Varied answers) Making a meter stick stand on
your palm
Playing “tumbang preso”.
Additional Activities
Activity 2. Get Set, Goals! Assessment
(Varied Answers)
(Varied answers) Activity 1.1 Match It!
H
D
What I Have Learned G
i
(Varied answers) j
e
a
What I Can Do b
Activity 1. My Weekly c
Fitness Plan Activity 1.2. Physical
(Varied answers) Activity and Fitness
Agility
Reaction Time
Speed
Power
Balance
Coordination
Answer Key
References
Department of Education. Physical Education and Health 7 Learner’s Materials
Pasig City: Department of Education, 2017.
Department of Education. Revised Physical Fitness Test Manual. Pasig City:
Department of Education, 2020.
“Physical Activity.” World Health Organization. World Health Organization,
February 23, 2018.
https://www.who.int/news-room/fact-sheets/detail/physical-activity.
“Standing Long Jump.” Cartoon. Jump Clipart Standing Long Jump 2869790,
2019. https://webstockreview.net/image/jump-clipart-standing-long-
jump/2869790.html.
“Runners on Finish.” Cartoon. Vector - Runners on Finish Line, 2019.
https://www.123rf.com/photo_104034814_stock-vector-runners-on-finish-
line-vector-illustration-of-young-man-and-woman-on-sport-marathon-or-
sprint-runnin.html.
“Balance Stork Test - Cartoon.” Cartoon. Balance- Stork Test, 2020.
https://www.pngkit.com/view/u2e6u2t4a9t4a9o0_balance-stork-test-
cartoon/.
“Vector - Boy with Sipa Toy Winking.” Cartoon. Boy with Sipa Toy Winking, 2020.
https://www.123rf.com/photo_51253940_stock-vector-boy-with-sipa-toy-
winking.html.
“Ruler Drop Test.” Cartoon. Investigation: Caffeine and Reaction Time (1. Planning
and Data Collection), n.d. https://www.lbq.org/Search/Biology?
quickRef=11672.
“Hexagon Test.” Cartoon. Hexagon Agility Test. Accessed October 29, 2020.
https://nccp.lacrosse.ca/tools/testing/Hexagonal%20Agility%20Test.pdf.
For inquiries or feedback, please write or call:

Department of Education - Bureau of Learning Resources (DepEd-BLR)

Ground Floor, Bonifacio Bldg., DepEd Complex

Meralco Avenue, Pasig City, Philippines 1600

Telefax: (632) 8634-1072; 8634-1054; 8631-4985

Email Address: blr.lrqad@deped.gov.ph * blr.lrpd@deped.gov.ph