Health Optimizing Physical
Education (H.O.P. 1)
Quarter 1 – Module 4:
Skill Related Fitness
Health Optimizing Physical Education 1 (H.).P. 1) Alternative Delivery Mode Quarter 1 – Module 4: Skill Related Fitness First Edition, 2020
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Published by the Department of Education Secretary: Leonor Magtolis Briones Undersecretary: Diosdado M. San Antonio
Printed in the Philippines by ________________________
Department of Education – Region IV-A CALABARZON
Office Address: Gate 2 Karangalan Village, Barangay San Isidro
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Telefax: 02 -8682-5773/8684-4914/8647- E-mail Address:
Development Team of the Module
Writer: Emil I. Loteyro Editors: Aleli C. Nitoral / Roderick C. Tobias Reviewers: Lorelyn P. Arellano / Raine P. Ramos / John Lester F. Guerrero / Celeste A. Cortez / Pacita Q. Lungcay Illustrator: Roderick B. Blando Layout Artist: Katherine O. Cordora Management Team: Wilfredo E. Cabral , Regional Director Job S. Zape Jr., CLMD Chief Eugenio S. Adrao, EPS in Charge of LRMS Elaine T. Balaogan, Regional ADM Coordinator Fe M. Ong-ongowan, Regional Librarian Rosemarie C. Blando, CID Chief August M. Jamora, Division EPS in Charge of LRMS Meliton Berin Jr., Division ADM Coordinator
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Introductory MessageFor the Facilitator:
Welcome to the Health Optimizing Physical Education 1 Grade 11 Alternative
Delivery Mode (ADM) Module on Skill Related Fitness
This module was collaboratively designed, developed and reviewed by
educators both from public and private institutions to assist you, the teacher or facilitator in helping the learners meet the standards set by the K to 12 Curriculum
while overcoming their personal, social, and economic constraints in schooling.
This learning resource hopes to engage the learners into guided and
independent learning activities at their own pace and time. Furthermore, this also
aims to help learners acquire the needed 21st century skills while taking into
consideration their needs and circumstances.
In addition to the material in the main text, you will also see this box in the body of the module:
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. Furthermore, you are expected to encourage and assist
the learners as they do the tasks included in the module.
Notes to the Teacher This contains helpful tips or strategies that will help you in guiding the learners.
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For the Learner:
Welcome to the Health Optimizing Physical Education 1 Alternative Delivery
Mode (ADM) Module on Skill Related Fitness.
The hand is one of the most symbolized part of the human body. It is often
used to depict skill, action, and purpose. Through our hands we may learn, create
and accomplish. Hence, the hand in this learning resource signifies that you as a
learner is capable and empowered to successfully achieve the relevant competencies and skills at your own pace and time. Your academic success lies in your own hands!
This module was designed to provide you with fun and meaningful
opportunities for guided and independent learning at your own pace and time. You
will be enabled to process the contents of the learning resource while being an active
learner.
This module has the following parts and corresponding icons:
What I Need to Know This will give you an idea of the skills or competencies you are expected to learn in the module.
What I Know This part includes an activity that aims to check what you already know about the lesson to take. If you get all the answers correct (100%), you may decide to skip this module.
What’s In This is a brief drill or review to help you link the current lesson with the previous one.
What’s New In this portion, the new lesson will be introduced to you in various ways such as a story, a song, a poem, a problem opener, an activity or a situation.
What is It This section provides a brief discussion of the lesson. This aims to help you discover and understand new concepts and skills.
What’s More This comprises activities for independent practice to solidify your understanding and skills of the topic. You may check the answers to the exercises using the Answer Key at the end of the module.
What I Have Learned This includes questions or blank sentence/paragraph to be filled in to process what you learned from the lesson.
What I Can Do This section provides an activity which will help you transfer your new knowledge or skill into real life situations or concerns.
What I Need to KnowThis module was designed and written with you in mind. It is here to help you
master skill related fitness. The scope of this module permits it to be used in many
different learning situations. The language used recognizes the diverse vocabulary
level of students. The lessons are arranged to follow the standard sequence of the
course. But the order in which you read them can be changed to correspond with
the textbook you are now using.
The module is namely:
- Lesson 1 – Physical Fitness: Skill Related Activity
After going through this module, you are expected to:
- identify the components of skill-related fitness;
- perform the six components of skill-related fitness activity; and
- appreciate the importance of skill related fitness through your well- being
Choose the letter of the best answer. Write the chosen letter on a separate sheet of paper.
What is the skill-related fitness used to knock out opponent with a strong punch in boxing? A. Agility C. Coordination B. Balance D. Power
What is the skill-related fitness manifested when you run 100-meter dash.
####### A. Coordination C. Speed
####### B. Power D. Reaction Time
Which type of person most likely possesses high skill-related fitness? A. Businessman C. Engineer B. Chess player D. Gymnast
What is the skill related fitness that manifests when a gymnast executes tumbling without falling to the mat? A. Agility B. Balance C. Coordination D. Reaction time
Which is the best example of executing reaction time? A. Blocking a punch B. Lifting a chair C. Pick a piece of paper D. Running
What is the ability to change and control the direction and position of the body while maintaining a constant, rapid motion? A. Agility B. Balance C. Coordination D. Power
What is the ability to reach or respond quickly to what you hear, see, or feel? A. Coordination B. Power C. Speed D. Reaction time
What is the ability to move the body parts swiftly while applying the maximum force of the muscles? A. Coordination C. Speed B. Power D. Reaction time
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Skill Related Fitness
Skill-related physical fitness consists of those components of fitness that have
a relationship with enhanced performance in athletic activities. Skill-related fitness
increases one’s ability to perform in various activities and only have an indirect
connection with health.
The skill-related components of fitness are considered to be agility, balance,
coordination, power, speed, and reaction time though some people feel that other abilities such as spatial awareness should be included. It is assumed that children
who possess high skill-related fitness will be more likely to participate in a variety of
activities and for this reason will also exemplify a high standard of health-related
fitness.
Skill-related fitness components are assessed with several different tests.
Such components as reaction time and speed are considered by some to be more related to heredity than healthy lifestyles, especially in young people.
What’s InLet us review your lesson about Fitness Plan
Multiple Choice. Choose the letter of the best answer. Write the chosen letter on a separate sheet of paper.
What is the most important rule in setting goal in making a fitness plan? A. establish a frequency of 2 to 3 times per week to exercise B. establish a vigorous intensity work out to see the result right away C. establish goals that can be achieved in a very short time D. establish realistic ones
What is the purpose of the cooling down exercise? A. allow the body to gradual transition in a near-resting state B. elevate blood pressure and increase blood flow C. increase heart rate and breathing rate D. prepare the muscle for intense activity
What principle do you used when doing a physical activity and you’re not able to say more than a few words without pausing for a breath? A. overload principle B. progression principle C. vigorous intensity D. warm-up exercise
What kind of exercises are weight lifting, push-ups and crunches, working your muscles by using dumbbell or your own body weight? A. Aerobic exercise B. Circuit training C. Resistance training D. Stretching exercise
Which of the following refers to stretching with movement? It is when the body transitions gradually into a position and this movement is repeated as you increase your reach and range of motion. A. Active Stretching B. Dynamic Stretching C. Passive Stretching D. Static Stretching
####### Notes to the Teacher
Reviewing the previous lesson will ensure that the learner are ready for the next lesson or activity.
Before engaging to the next activity remind the learner that they need to practice precautionary measures to avoid accident or injury while performing the different activities.
####### Using hands and eyes together is called hand-eye coordination.
####### 4. Speed is the ability to move your body or parts of your body swiftly.
####### In sports, players rely on speed to gain advantage over your opponents.
####### For example: a basketball player making a fast break to perform a lay- up, a
####### tennis player moving forward to get to a drop shot, a football player out
####### running the defense to receive a pass
####### 5. Power is the ability to move the body parts swiftly while applying the
####### maximum force of the muscles.
####### Power is a combination of both speed and muscular strength.
####### For example: punching in boxing and kicking for taekwondo
####### 6. Reaction Time is the ability to reach or respond quickly to what
####### you hear, see, or feel.
####### For example, an athlete quickly runs when he hears the starting gun, or
####### stealing a base in baseball
What’s MorePerform the Six Components of Skill-Related Fitness Activity
The purpose of this activity is to help you gain understanding of what happens to your heart rate when you perform activities to develop the six components of skill- related fitness. Perform each activity as fast and as many times as you can for 30 seconds. Use your heart rate monitor and record your heart rate before and immediately after the activity. Also, take note if you were breathless or panting at the end of an activity. Between each exercise, walk slowly and allow your heart rate to go below 125 if possible. In case your heart rate is over 125 at the end of an exercise, record how long it takes to get below 125.
Activity Time
Component of Skill- Related Fitness
Heart Rate Before
Heart Rate After
Breathing Notes
Time to Get Heart Rate Below 120 BPM Obstacle Drill (Run through tires plastic bottles or chairs)
30 seconds
Activity
Time (seconds)
Component of Skill- Related Fitness
Heart Rate Before
Heart Rate After
Breathing Notes
Time to Get Heart Rate Below 120 BPM 1 Through Chairs Run as fast as you can weave through chairs.
30 seconds
2. Balance at Three Levels Use blocks or stairs. Balance with one leg Move to a low level and balance ( seconds). Move to a medium level and balance ( seconds). Move to a high level and balance ( seconds).
30 seconds
3. Pick Me Up Place an object in front with 12 inches apart from your feet then stand in one leg and pick up the object.
30 seconds
4. Catch the Ball Throw a ball against the wall and move to catch the ball. If possible, use specially made ball that causes irregular bounce.
30 seconds
5. Tap Me Please Place any kind of ball on the
30 seconds
Grab Me First Work with a partner. Both in push-up position facing each other with a cap placed between the two of you. See who can grab the cap the fastest.
30 seconds
What I Have Learned- In what activity or activities did your heart rate reach above 180? Why do you think it occurred?
- In what activity or activities did your heart rate reach from 150 to 180? Why do you think that occurred?
- In which activity or activities did you feel winded or out of breath? Why do you think it happened?
- In what activity or activities did your heart rate remain below 125? Why do you think it occurred?
- Why do athletes or athletic individuals need skill-related fitness?
- Can others, besides athletes, benefit from skill-related fitness? Why?
- Do you think that skill-related fitness could also be a health-related fitness component? Explain
- How will you benefit from having a strong or healthy skill-related fitness? Explain
- How might developing a strong or healthy skill-related fitness, affect the way you perform household chores and other physical activities? Explain
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What I Can DoMemvie was walking with is boyfriend when someone threw a stone at them. She quickly pushed her boyfriend to prevent the stone from hitting her. What skill related fitness did she exhibit? A. Balance B. Coordination C. Speed D. Reaction time
Shekinah wants to be an Olympic gold medalist in gymnastics. What skill- related fitness should she master to perform difficult stunts while keeping in the state of equilibrium? A. Agility B. Balance C. Coordination D. Reaction time
Emil makes a strong smash in badminton that no one can easily return his shots. What skill related fitness is dominant in his shot? A. Coordination B. Power C. Speed D. Reaction time
What is the secret of Lydia De Vega in sprinting to win the 100 m dash and call as the fastest Asia’s women in 1980? A. Coordination B. Power C. Speed D. Reaction time
Mamiit hit a forehand cross-court shot. What will be the key factor to consider in returning the ball successfully to his court? A. Agility B. Balance C. Coordination D. Power
What skill-related fitness Glenn measured by hexagonal run or shuttle run? A. Agility B. Balance C. Coordination D. Reaction time
Which simple exercise develops your upper body muscular power? A. Jog in place B. Jumping jack C. Push up D. Stretching
Which skill-related fitness you developed when shooting a basketball? A. Agility B. Balance C. Coordination D. Reaction time
Which daily activity can improve your balance?
####### A. Cleaning the house
####### B. Playing basketball with friends
####### C. Throwing garbage in the trash can
####### D. Walking in uneven or slippery surface
Additional ActivitiesMy Skill Related Fitness Plan
Direction: Using the chart below, list down activities that you can do every day to improve your skill related fitness.
Days Physical Activity or Exercise Skill Related Fitness developed Monday 1. 2. 3. 4. Tuesday 1. 2. 3. 4. Wednesday 1. 2. 3. 4. Thursday 1. 2. 3. 4. Friday 1. 2. 3. 4. Saturday 1. 2. 3. 4. Sunday 1. 2. 3. 4.