The document outlines a physical education curriculum for Grade 8 focused on health-related and skill-related fitness components, including cardiovascular endurance, muscular strength, flexibility, and body composition. It provides detailed instructions for fitness assessments and exercise programming, emphasizing the importance of setting goals and choosing suitable activities. Additionally, it addresses barriers to physical activity and offers strategies to encourage participation.

1. Physical Education
MAPEH
Physical Fitness
Grade 8 • Unit 1

2. At the end of this lesson, the learners should be able to do the following:
● Define health-related fitness.
● Describe the different health-related fitness components.
● Perform assessments for each health-related component.
2
Learning Targets

3. 3
Physical Fitness
It refers to the ability
of an individual’s body
system to work hand in
hand in accomplishing
daily tasks without
feeling undue fatigue.

4. 4
BMI – Body Mass Index
is a measure of body fat
based on height and
weight that applies to
adult men and women

5. 5
BMI Measurement
Purpose: to compute the body mass index
Equipment:
● a weighing scale
● tape measure (taped on the wall) with zero
mark on the bottom
● L-square
● calculator
Scoring:
● weight – Record the body mass to the
nearest 0.5 kilograms.
● height – Record standing height to the
nearest 0.1 centimeter (1 meter = 100
centimeters).

6. Physical Education
MAPEH
Health-Related Fitness
Components and
Assessments
Lesson 1

7. 7
Health-Related
Fitness Components
It refers to the
ability to
become fit and
stay physically
healthy.

8. 8
Cardiovascular Endurance
It refers to a person’s ability
to execute exercises for a
certain length of time
without pausing or stopping.

9. The following activities or tasks can help develop a better cardiovascular
endurance among young adolescents:
● brisk walking
● running or jogging
● dancing
● swimming
● cycling
● climbing the stairs
● sports like basketball, soccer, and tennis
9
Exercises to Develop Cardiovascular Endurance

10. Muscular Strength and
Muscular Endurance
10
Muscular strength is described
as the ability of a group of
muscles to exert a certain amount
of force.
On the other hand, muscular
endurance refers to one’s ability
to use the muscles over and over
without getting tired. It measures
how many times one can move a
certain weight without getting
exhausted.

11. The following exercises and sports can help develop one’s muscular
fitness:
● hiking
● weight lifting
● heavy gardening that involves digging and shoveling
● cycling
● dancing
● sports like basketball and swimming
11
Exercises to Develop Muscular Strength and Endurance

12. 12
Flexibility
Flexibility is the health-
related fitness component
that improves the ability of
the body’s joints to maintain
a movement or a range of
movement without injury.

13. The following activities that can help establish flexibility:
● stretching
● yoga
● dancing
● water aerobics
● tai chi
13
Exercises to Develop Flexibility

14. Body Composition
14
It is the component that
refers to the various types
of tissues that make up the
body. It includes the fat,
muscles, bones, and
organs.

15. 15
Physical
Assessments
for Health-
Related Fitness
Components

16. 16
Three-Minute Step Test
Purpose: to measure cardiovascular
endurance
Equipment:
● step box with a height of 12 inches
● stopwatch
Scoring: Record the 60-second heart rate
after the activity.

17. 17
Curl-Ups
Purpose: to measure strength of
abdominal muscles
Equipment:
● exercise/yoga mat or any clean mat
● two tapelines
Scoring: Record the number of curl-ups
made in a given time.

18. 18
90-Degree Push-Ups
Purpose: to measure strength of upper
extremities
Equipment:
exercise/yoga mat or any clean mat
Scoring: Record the number of push-ups
made in a given time.

19. 19
Zipper Test
Purpose: to measure arms flexibility and
mobility
Equipment:
ruler
Scoring: Record zipper test to the nearest
0.1 centimeter. Follow the standard
scoring.

20. 20
Task Assignment
Reexplore
Group 1 Group 2
Jog in Place
Push-up
Zipper test
BMI measurement
Push-up
Zipper test
BMI measurement
Jog in Place
Group 3 Group 4
Zipper test
BMI measurement
Jog in Place
Push-up
BMI measurement
Jog in Place
Push-up
Zipper test

21. 21
Reexplore
Component Assessment Score
Cardiovascular
endurance
Three-minute
step test
Before the activity:
heart rate per minute
(carotid or radial pulse)
After the activity:
heart rate per minute
(carotid or radial pulse)
Heart rate recovery
(carotid or radial pulse)
Muscular 90-degree push- Number of push-ups
Table 2. Health-Related Fitness Components

22. Reexplore
Component Assessment Score
Flexibility Zipper test Overlap gap:
right arm (cm)
Overlap gap:
left arm (cm)
Body
composition
Body mass index
(BMI) measurement
BMI = _weight (kg)_
height (m)2
height (m)
weight (kg)
BMI
classification
Table 2. Health-Related Fitness Components

23. Physical Education
MAPEH
Skill-Related Fitness
Components and
Assessments
Lesson 2

24. 24
It refers to our ability to
manipulate our body to
more complex actions or
movements necessary
for daily living and even
sports. These
components contribute
to successful
participation in sports
and activities.
Skill-Related Fitness
Components

25. Speed
25
Speed talks about the rate
at which something or
someone can move or
perform a function. It is the
ability to cover as much
distance in a short time.

26. The following sports can be performed successfully with speed:
● running marathons
● cycling
● swimming
26
Sports That Require Speed

27. Power
27
It talks about how much force or
strength an individual puts into
doing an action. It is the ability to
apply one’s maximum effort in a
short period.

28. The following sports require athletes to use power to successfully
complete the game:
● spiking a volleyball
● football
● striking a bat in baseball
● swimming or track relay
28
Sports That Require Speed

29. Agility
29
It is the ability to
control the movement
of one’s body rapidly
while in motion.

30. The skill-related fitness component agility is needed for the following
sports:
● football
● tennis
● badminton
● volleyball
30
Sports That Require Speed

31. Reaction Time
31
It is the ability to react
quickly to things
around an athlete.

32. An excellent reaction time is needed for the following sports:
● tennis
● karate
● volleyball
32
Sports That Require Speed

33. Coordination
33
Coordination refers to the
ability to move two or more
body parts simultaneously.
Eye–hand coordination is
commonly used to develop
our motor skills.

34. One must develop body coordination to be effective in the following
sports:
● basketball
● volleyball
● golf
● bowling
34
Sports That Require Speed

35. Balance
35
It refers to having an
upright position or
posture while standing
still or moving.

36. The following sports require athletes to have a good balance:
● surfing
● skating
● gymnastics
36
Sports That Require Speed

37. Physical Education
MAPEH
Barriers to Physical
Activity/Exercise
Participation
Lesson 3

38. 38
Common
Reasons People
Avoid Physical
Activities and
Exercises

39. Lack of Motivation
39
If you do not feel like being
active, try to do the following:
• Recognize your barriers to
physical activities.
• Look for personal reasons
to encourage yourself to
be more active.
• Plan physical activities.

40. Lack of Time
40
If you do not have time to
engage in physical activities,
try to do the following:
• Get a quick 15-minute
walk at lunchtime.
• Get off the public transport
one stop earlier and walk
the rest of the way or use
the stairs instead.

41. Feeling Unwell and Thinking
You Are Unfit
41
There is always something
you can do, even if you are
not feeling well. Physical
activities can help you feel
much better about
yourselves.

42. Feeling Unwell and Thinking
You Are Unfit
42
• Visit your doctor or local support
group. Examine your medical
condition. You may browse
health or physical activity
articles appropriate for you.
• Decide which activity makes
you feel comfortable.
• Begin gradually.
• Never push yourself
excessively.

43. Feeling That Exercise Is
Uninteresting
43
If you think exercise is boring, try
to do the following:
• Exercise with a friend.
• Join a group or take a family
member/friend to engage in
physical activities.
• Think about hobbies like
dancing, sports, gardening, and
yoga.

44. Physical Education
MAPEH
Exercise Programming
Lesson 4

45. Exercise Programming
45
According to Levey (1992), tailor
your package to meet your goals
and capabilities, but also be sure
you are comfortable with it and find
it fun. That is the first step toward
making exercise an integral part of
your life.

46. 46
How to Start an
Exercise Program

47. Setting a Goal
47
Planning a safe, comprehensive,
and effective program should
influence your goal setting in terms
of short- and long-term goals.

48. Choosing the Right Activity
of the Program
48
In selecting the appropriate activity
for the program, you must consider
your medical condition (if any), the
kind of lifestyle you have, the
activities you are comfortable with,
and the sports or exercise
equipment available in your place.

49. Planning the Program
49
Start gradually and slowly. Decide
how often the activity is conducted
and what exercises to do. Also,
consider how much time to spend
on the activity and when and
where to exercise.

50. 50
It is a great way to
monitor an
individual’s workout
program. Its
acronym describes
the key components
of an effective
exercise program.
FITT Principle

51. 51
Components of the FITT Principle