The document outlines a learning module to teach students about family fitness and developing a health-related fitness (HRF) plan. It includes learning competencies, such as understanding the benefits of HRF, performing fitness tests, and designing physical activities to promote cardiovascular and muscular fitness for the family. Students are expected to create a comprehensive HRF plan for their family, assessing strengths and weaknesses, and providing exercise options. The document provides guidance on assessment, including criteria to evaluate students' HRF plans for their families.

5. The LEARNER demonstrates understanding
of how the FAMILY fitness helps in sustaining
an active lifestyle.

6. CONTENT
STANDARD:
LEARNING
COMPETENCIES:
• The learner
demonstrates
understanding of the
benefits of health
related fitness (HRF)
to the family.
At the end of this learning
module, students are
expected to:
• undertake fitness tests;
• identify the physical activity of
the family in terms of health –
related fitness components;
• assess the family’s strengths
and weaknesses in the
components of HRF;
• perform exercises to enhance
cardiovascular and muscular
fitness;
PERFORMANCE
STANDARD:
• The learner
produces a
comprehensive and
appropriate HRF

7. CONTENT
STANDARD:
LEARNING
COMPETENCIES:
At the end of this learning
module, students are
expected to:
• Perform exercises to
enhance cardiovascular and
muscular fitness;
• Demonstrate regularly HRF
to the family regularly to
ensure its promotion of an
active lifestyle;
• Explain why the seriousness
of purpose is critical in
ensuring the conduct of

8. CONTENT
STANDARD:
LEARNING
COMPETENCIES:
At the end of this learning
module, students are
expected to:
• Explain why the
seriousness of purpose is
critical in ensuring the
conduct of activities in the
family; and
• Design physical activities
that promote
cardiovascular and

9. PLANNING
FOR
ASSESSME
NT

10. PRODUCT/
PERFORMAN
CE TASK:
A Comprehen-
sive and an
appropriate
HRF plan for
the family.
Use formative
and summative
assessment tools
to assess the
competencies:
• Differentiate
the health
related fitness
components
and relate
their
importance to
Assessment of
HRF
Plan for the
family using the
following criteria:
• Appropriatene
ss of the HRF
activities for
the family
• Relevance to
the needs of
family

11. • Relate HRF to daily
physical activities of
the family
• Assess the
strengths and
weaknesses of the
family in relation to
the HRF
components
• Provide different
options/choices for

12. • Create and perform
physical
enhancement
activities for the
family
• Assess family’s
performance in
physical activities
in relation to their

14. A. Identify and classify the
pictures as shown based on
the components of health-
related fitness.
B. Explain briefly how these HRF
activities can benefit your family
in terms of physical wellness.
•

15. 1
2
3
4

16. 5 6
7 8

17. 9
10

20. Find from the untangled letters that
would compose the components
associated with Health-Related
Fitness. The words could be in any
directions as long as the letters are
all inter-connected. In you activity
notebook, write these words and try
to define each word identified.

21. S C E N T E R O W
B T E N D U R A E
O L R V I T A N C
D F L E X I B I L
Y C O M N D Y T I
I S O P O G F Y R
T I O N S P T A G
M A X I M U M H E

22. S C E N T E R O W
B T E N D U R A E
O L R V I T A N C
D F L E X I B I L
Y C O M N D Y T I
I S O P O G F Y R
T I O N S P T A G
M A X I M U M H E

23. 1. BODY COMPOSITION
2. CARDIORESPIRATORY
FITNESS
3. FLEXIBILITY
4. MUSCULAR STRENGTH
AND
ENDURANCE

24. COMPONENTS
OF HEALTH
RELATED
FITNESS

25. It is a condition in
which an individual has
enough energy to avoid
fatigue and enjoy life.

26. It is also referred to
as physical fitness
which is divided into
four health and skill-
related components.

27. SKILL- RELATED
FITNESS
HEALTH-RELATED
FITNESS
Enhances one’s
performance in
athletic or sports
events.
• Cardiorespirator
y fitness
• Muscular
strength and
endurance
The ability to
become and stay
physically healthy.
• Agility
• Balance
• Power
• Speed
• Coordination
• Reaction time

28. Components focus on
factors that promote
optimum health and
prevent the onset of
disease and problems
associated with inactivity.

29. Components focus on
factors that promote
optimum health and
prevent the onset of
disease and problems
associated with inactivity.

30. 4
COMPONENTS
OF HEALTH
RELATED
FITNESS

31. It is the ability of the heart (cardio)
and circulatory system (vascular)
to supply oxygen to muscles for an
extended period of time.
CARDIOVASCULAR is also called
CARDIORESPIRATORY (lungs)
fitness. Usually the mile run or
some continuous fitness activity is

32. MUSCULAR STRENGTH refers to the
maximum amount of force a muscle can
exert against an opposing force. A one-
time maximum lift using weights.
MUSCULAR ENDURANCE refers to the
ability of the muscle to work over an
extended period of time without fatigue.
Push-ups and sit-ups for one minute is
commonly used in fitness testing of

33. Is the ability to move a
body part through a full
range of motion (ROM) at
a joint. The sit-and-reach
is commonly used to
determine flexibility.

34. Is the ratio of body fat to lean
body mass (including water,
bone, muscle, and connective
tissue.) Having too much fat
tissue is a risk factor for
cardiovascular diseases,
diabetes, cancer, and

35. •increases muscle tone and
strength;
•decreases susceptibility to
injuries and illness;
•improves bone mineral
density;

36. • Improve posture;
• Increases efficiency of the
respiratory and circulatory
system;
•decreases risk of
cardiovascular disease and
stroke;

37. • decreases risk of diabetes and
some cancers;
• improves self-esteem and self-
confidence;
• decreases body fat and improves
metabolism; and
• increases energy level and
academic achievement.

39. •Reflect on your daily activities
and write them down on the
table below. Give special
attention to activities that will
help improve your HRF and
maximize your body potentials.
After a few minutes, group
yourselves into 5 or 8 and
discuss your answers with the
group. Present your output in

40. I
My daily
routines/task
s
HRF
Components
1.
2.
3.
4.

56. I
•LIST DOWN AND
DISCUSS IN
GROUPS THE
BENEFITS
ASSOCIATED WITH
THE ACTIVITIES IN
THE PICTURES
SHOWN IN THE

59. FAMILY
MEMBERS
AGE OCCUPATIO
N/WORK/
JOB
ACTIVITIES
INVOLVED IN
RELATION TO THE
OCCUPATION/
WORK/ JOB
HRF
COMPONEN
T INVOLVED
HOUSE
HOLD
CHORES
HRF
COMPONEN
INVOLVED
Exampl
e:
Father
38 TEACHER
Teaches and do
paper works
8h/day
Gardening,
Cooking,
Repair….
Mother 39 TEACHER Teaches and do
paper works
8h/day
Dance, Sports,
Gymnastics,
Swimming
Gardening,
Cleaning,
Washing…
Sister 9 STUDENT School
works/Dance Club/
Swimming/
Taekwondo
Cleaning
Washing
Clothes
Brother 6 STUDENT
Me 13 STUDENT School
works/Swimming/
Cleaning
Washing

60. Part II:
What to
Process

61. Activity 1:
Physical
Fitness Test
(HRF)

62. • Physical Fitness Test
• Health Related Fitness
•
• BODY COMPOSITION – is the body’s
relative amount of fat to fat-free mass.
•
• A. Body Mass Index (BMI)
•
• WEIGHT [in Kilograms]
• HEIGHT [in Meters]2
• Example:
• 30_ - 30 - 20.83 (NORMAL)
• (1.2)2 1.44 -

63. • CLASSIFICATION:
• BELOW 18.5 Underweight
• 18.5 – 24.9 Normal
• 25 – 29.9 Overweight
• 30.0 – ABOVE Obese
•
• A.1 Weight – the heaviness or lightness
of a person.
• Equipment: Weighing Scale

70. PERFORMAN
CE TARGET

76. Activity 4:
Because I
Care

77. Review and assess your output
in “Family Connection” activity.
Focus on the strengths and
weaknesses of each family
member with regards to the
health-related fitness. Give
special attention to the aging
members of the family and
those with physical disabilities.

78. FAMILY HEALTH ASSESSMENT
TABLE
FAMILY
MEMBER
S
AGE BODY
COMPO
-SITION
(BMI)
MEDICA
L
HISTOR
Y
HRF
COMPONENT
S
WEAKNESS
ES
STRENGTH
S
FATHER
MOTHER
SISTER
BROTHER
ME

79. Activity 5:
Work It Out

80. Propose exercises for
flexibility, strength and
cardio-respiratory
endurance (at least 5
exercises for each
component). Your output will
be presented to your
teacher. Provide your own

81. Part III :
What to reflect
and understand

82. Activity 1:
Health and
Fitness
Updates

83. In
Immersive
Virtual
Environme
nts

84. Activity 2 :
Health
Perks

85. You need to understand
the health benefits
derived from physical
activity before you can
successfully design and
implement an HRF
(Health-Related Fitness)

86. Make a report or a
powerpoint presentation on
the health benefits derived
from involving oneself in the
HRF activity. Tackle the 4
components: strength,
flexibility, endurance and
body composition. Below is

87. Body
Composition
• ideal body type prevent s
joint problems and diabetis
• that certain amount of fat
is needed by the body to
function well
Strength
• strengthen
immunity
• protection against
injury
Endurance
• improved Heart-
Lungs functioning
• increase oxygen
supply
Flexibility
• improve posture
• decrease risk of
injury

88. After the presentation, it is
expected that you will make
a generalization on the
importance of engaging in
exercises and the
drawbacks or
disadvantages of lack of

89. • Reflection / Realization: Complete the
sentences below.
1. Cardio-respiratory endurance can help me
______________________________.
2. ____________________________________
can help me achieve an ideal BMI.
3. Bending and stretching allow me to
__________________________________.
4._____________________________________
_______ strengthen my body.
5. Therefore I have learned that
______________________________________

90. • Here are your guides for the oral
presentation: (Criteria)
• 1. Presentation of the HRF health
benefits should be addressed clearly.
• 2. Visual and audio presentation
should be well-organized and well-
explained.
• 3. Effective communication skills
should be evident.

91. Activity 3 :
Together in
Fitness

92. Make a scrapbook with pictures of
your family showing the progress or
regress of the family’s state of health.
To be included in the scrapbook are
pictures of your family’s past HRF
activities (sports, exercises, and
recreational activities). The scrapbook
should tell a story about family
wellness. This activity will help you
assess and understand the state of
health of your family.

93. Part IV :
What to
TRANSFER

94. Activity 1 :
Goal Setting –
HRM PLAN

95. Activity 2 :
Hit the target –
HRM PLAN

96. In designing your HRF
Plan it must be simple,
enjoyable and suited to
the needs your family in
order to attain maximum
level of physical
wellness.

97. Use the chart found on the
next page to plan your
activities. Make sure to
include activities for the
whole family. Your log
should show complete
thought and effort and be as

99. Suggested plan:
Join community Fun
Runs, ballroom
dancing; assign
household chores and
others.

101. You will submit a narrative report
about the actual implementation of
the HRF Plan you have designed.
You will also provide proof to support
the narrative report like pictures,
video, signatures or thru other media
technologies. It is expected that this
implementation will take a while, so
you will be given enough time to
submit this narrative report and
evidences before the end of the first

102. •Appropriateness of the HRF
activities for the family
•Relevance to the needs of the
family members
•Completeness of the plan

103. •Grade Level Standard: The
learner demonstrates
understanding of family fitness
in sustaining an active lifestyle.
K to12 Grade 8
Bravo, you made it! Things did turn out well.
Did you know that working on this activity
brings you closer to your family? Remember,
family bonding creates harmony and
understanding at home. So, this is a great
opportunity for you to experience. Maybe at
some point you have encountered difficulties
but keep in mind, “The more difficulties one
has to encounter, within and without, the
more significant and the higher in inspiration
his life will be.”
Horace Bushnell

104. ⁞ ҉ ⁞ melissa b. tuddao ⁞ ҉ ⁞