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Subject Area: HOPE
Module No. & Title: Module 4 Self-Assessment of Flexibility
PRE TEST
1. X
2.
3.X
4.
5. X
Activity 3: Fill-up the score card
Flexibility Self-Assessment Score Card
Test
Score/ Result
Interpretation
Zipper Test Right
5/24.384
Excellent
Zipper Test Left
5/13.716
Excellent
V-Sit and Reach
1/15.24
Needs improvement
Activity 4: Suggested Sports-related Activity
A. Zipper Test: Shoulder Flexibility
1. Gymnastics
2. Diving
3. Figure skating
B. V-Sit and Reach: Hamstring Muscles
1. Track and Field: Pole Vault
2. Track and Field: Long, Triple jumps
3. Martial arts
WRAP UP
1. Give at least three (3) flexibility exercise
1. Forward bend
2. Yoga
3. Pilates
2. How can you improve your flexibility
- I can improve my flexibility by doing some exercises such as forward bend which
stretches and lengthens the hamstrings and calves,yoga which gives you strength,
flexibility, and mind-body awareness and pilates that strengthens the thigh muscles
(quadriceps), and this may help prevent arthritis and knee injuries. Thus, engaging
regularly in flexibility exercises helps to increased joint mobility, better posture,
decreased back pain, and a lower risk of injury.
VALUING
1. What is the importance of self-assessment of your flexibility to your health?
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- The importance of self-assessment of my flexibility to my health is that I can see if I
need to improve my flexibility. So that I can maintain pain-free movements and
decrease muscle soreness especially when I need to do some training in my sport
which is volleyball that need to perform high-intensity training. Also, it helps to
increase joint mobility, better posture, decreased back pain, and a lower risk of injury.
POST TEST
1. A
2. A
3. D
4. C
5. C

Unformatted Attachment Preview

Subject Area: HOPE Module No. & Title: Module 4 Self-Assessment of Flexibility PRE TEST 1. X 2. 3.X 4. 5. X Activity 3: Fill-up the score card Flexibility Self-Assessment Score Card Test Score/ Result Zipper Test – Right 5/24.384 Zipper Test – Left 5/13.716 V-Sit and Reach 1/15.24 Interpretation Excellent Excellent Needs improvement Activity 4: Suggested Sports-related Activity A. Zipper Test: Shoulder Flexibility 1. Gymnastics 2. Diving 3. Figure skating B. V-Sit and Reach: Hamstring Muscles 1. Track and Field: Pole Vault 2. Track and Field: Long, Triple jumps 3. Martial arts WRAP UP 1. Give at least three (3) flexibility exercise 1. Forward bend 2. Yoga 3. Pilates 2. How can you improve your flexibility - I can improve my flexibility by doing some exercises such as forward bend which stretches and lengthens the hamstrings and calves,yoga which gives you strength, flexibility, and mind-body awareness and pilates that strengthens the thigh muscles (quadriceps), and this may help prevent arthritis and knee injuries. Thus, engaging regularly in flexibility exercises helps to increased joint mobility, better posture, decreased back pain, and a lower risk of injury. VALUING 1. What is the importance of self-assessment of your flexibility to your health? - The importance of self-assessment of my flexibility to my health is that I can see if I need to improve my flexibility. So that I can maintain pain-free movements and decrease muscle soreness especially when I need to do some training in my sport which is volleyball that need to perform high-intensity training. Also, it helps to increase joint mobility, better posture, decreased back pain, and a lower risk of injury. POST TEST 1. A 2. A 3. D 4. C 5. C Name: Description: ...
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