1

Physical Fitness Components and Test

Lesson 1

PHYSICAL FITNESS ITS MEANING AND IMPORTANCE

Target

At the end of the lesson, students should be able to:

a. demonstrate a deep understanding on the meaning and importance of physical
education;
b. identify the readiness of oneself in undertaking physical fitness activities;
c. prepare a simple warm up exercise; and
d. tell the importance of knowing one’s Body Mass Index.

Deepening

The advancement of technology brought by science has made life easier. In just a simple
click or tap people now easily access to any device or gadget, thus this leads to sedentary lifestyle.
Every individual must note that holistic health should be everyone’s goal, thus, health concerns
must be addressed properly.
According to Thomas and Kotecki (n.d.), exercise is a type of physical activity that requires
planned, structured and repetitive bodily movement to improve or maintain one or more
components of physical fitness. It is usually viewed as an activity that requires a vigorous-intensity
effort.
Among the benefits of regular physical activity and exercise reduced risks of having
diseases brought by sedentary lifestyle like heart disease, stroke, type 2 diabetes mellitus, colon
cancer, breast cancer, high blood pressure, and osteoporotic fractures. It is also important that
one should bear in mind about their body composition.
The demands of daily routines and activities require a sound mind in a sound body, which
can be achieved through different healthy participation in physical activities like dancing, playing
or officiating sports, hiking and others.
Planning out good physical activities is key in promoting and maintaining good health.
Exercise programs, for example, are a great way to make sure that you are getting the most out of
your workouts and that you are targeting all your muscle groups as well as getting a good cardio
workout. More importantly, what makes a good exercise program is when it turns into a lifestyle.
Many people exercise but are not getting the full benefits that exercise can provide. By planning
out some exercise programs you can make sure that you are not wasting your time.

Pre-assessment
PART I. PAR-Q (PHYSICAL ACTIVITY READINESS QUESTIONNAIRE)
Source: http://www.csep.ca.cmfiles/publications/parq/par-q.pd

Direction: Read the questions carefully and answer each one honestly. Check YES or NO.

NAME: YEAR AND SECTION:

YES NO 1. Has your doctor ever said that you have a heart condition
and that you should only do physical activity recommended
by a doctor?
YES NO 2. Do you feel pain in your chest when you do physical
activity?
YES NO 3. In the past month, have you had chest pain when you were
not doing physical activity?
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Physical Fitness Components and Test

YES NO 4. Do you lose your balance because of dizziness or do you ever

lose consciousness?
YES NO 5. Do you have a bone or joint problem (for example, back,
knee or hip) that could be made worse by a change in your
physical activity?
YES NO 6. Is your doctor currently prescribing drugs (for example
water pills) for your blood pressure or heart condition?
YES NO 7. Do you have a diabetes or thyroid condition?
YES NO 8. Do you know of any other reason why should you not do
physical activity?

If you answered YES to any of these questions, talk with your doctor before you
engage in physical activity. Tell your doctor about the PAR-Q and which questions
you answered YES.
If you answered NO to all PAR-Q questions, you can take start participating in
physical activity.

PART II. Warm-Up Exercises

There are two kinds of warm – up exercises, the static stretching and dynamic stretching.
Static Stretching is a warm up exercise where an individual does movements in place. Dynamic
Stretching is a warm up exercise when a person does full movements going from one place to
another.

STATIC STRETCHING DYNAMIC STRETCHING

Head Rotation Jogging
Neck Stretches High Knees
Arm Rotation Butt Kicks
Trunk Bending/Rotation Side Shuffles
Knee Bending/Rotation Back Pedals
Toe Touch Carioca
Heel Raise Jumping Jacks

Remember to get and record your heart rate before and after a physical activity to keep
track of your fitness level. One of the most efficient ways to assess your fitness is through heart
rate.

Moderate (40-50%): 220 – age = ___________________________ Personal Maximum Heart Rate (PMHR)

MHR x 0.4 =_______________ beats per minute (bpm)

MHR x 0.55 =_______________ beats per minute (bpm)

Vigorous (60-85%): MHR x 0.6 =_______________ beats per minute (bpm)

MHR x 0.85 =_______________ beats per minute (bpm)

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Physical Fitness Components and Test

Static Stretching

Head Rotation Neck Stretches Arm Rotation Trunk Bending/Rotation

Knee bending/Rotation Toe Touch Heel Raise

Dynamic Stretching

Jogging High Knees Butt Kicks Side Shuffles

Back Pedals Carioca Jumping Jacks

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Physical Fitness Components and Test

PART III. EXPANDING YOUR KNOWLEDGE

Physical Fitness

It is the body’s ability to function effectively and efficiently without undue fatigue, leisure
activities, to meet emergency situations, and to resist diseases from sedentary lifestyle. There are
three main aspects that an individual should be able to meet in order to be considered physically
fit.
Performance on daily activities
This is the ability of the body to do works or activities without undue fatigue. This includes
the basic workload of an individual in his/her daily lives.
Getting early for school
Walking/travelling to school
Listening /participating to class activities
Contributing to the household chores in the house.

Enjoyment
Enjoying leisure through some recreational activities. Leisure is the amount of time left
after all the daily routine activities are accomplished. It is an unobligated time where one can
enjoy through activities such as sports, academic games, and other productive hobbies. These
activities are called recreation.
SPORTS
 Badminton
 Basketball
 Volleyball
 Swimming
 Table Tennis
ACADEMIC GAMES
 Chess
 Scrabble
 Sudoko
 Chinese Checkers
 Game of the Generals
PRODUCTIVE HOBBIES
 Playing Instruments
 Singing
 Dancing
 Listening to music
 Planting

Meeting Emergencies
These are the unforeseen situations that may occur to oneself or any one. Individuals must
be able to use immediately his energy and time to unexpected circumstances. These include;
Accidents
Participating in community services
Solving household problems
Illnesses/ death of friend or family member
Calamities (natural or man made)
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Physical Fitness Components and Test

Nutrition and Weight Management

When to talking about fitness, one must note about how body weight requires an
understanding of how body uses food to provide energy. In addition, when weight loss is desired,
a plan of action is needed for long term success.
When a body consumes food, basically, the same number of calories as you expended, your
body weight remains relatively stable. If you want to gain weight, you must manipulate this
balance between calories consumed and calories expended.

Daily Estimated Calories and Recommended Servings for Adolescents

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Physical Fitness Components and Test

Body Mass Index

BMI is used as an assessment for the general population. Generally speaking, as a person's
BMI increases, so does his or her risk of certain diseases. However, BMI does not distinguish
between body fat and lean body mass and does not take into account location of body fat. For this
reason, it's not an accurate measure of health for certain populations, such as people with higher
than average muscle mass or people whose body composition may be skewed for other reasons.
Body Mass Index, or BMI is the customary method used to measure one’s weight-to-height
ratio and can provide insight into risk for diseases.

How to calculate your Body Mass Index?

Example: Your height (in inches) ÷ 39.37 = your height (in meters). For example, 65 inches ÷
39.37 meters = 1.65 meters. Your weight (in kilograms) ÷ [your height (in meters) x your height
(in meters)] = BMI. Forexample, 60 kilograms ÷ (1.65 meters x 1.65 meters) = 22.03.
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Physical Fitness Components and Test

PART IV: POST ASSESSMENT

Written Work #1

Listed down are situations related to Physical Fitness. Draw , if the statement relates to
the characteristics and indications of physically fit individual; otherwise . Draw your answer
before the number.

1. Justine, a volleyball varsity of BNHS has a toned muscles.

2. Sandra, a grade 7 student does an activity in MAPEH and easily gets tired.
3. Claire and Joey do not like to join in playing sports and other physical activities.
4. The Santos brothers love to eat fruits and vegetables
5. Our teacher told us that he sleeps 8-10 hours of sleep everyday
6. Jose dela Cuesta, 13 years old weighed yesterday and his teacher told him that he has a
normal weight.
7. Ronaldo drinks 8-10 glasses of water in a day
8. The Santiago twins help their parents in doing household chores.
9. Joemar does not want to work hard activities becomes of sweat
10. Kendra loves drinking soda and milk teas while having dance training
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Physical Fitness Components and Test

Written Work #2

Given are question about Physical Fitness, answer it briefly with a complete thought. Write legibly.

1. Why is there a need to study Physical Fitness?

_____________________________________________________________
___________________________________________________________________
___________________________________________________________________
__________________________________________________________________.

2. Why do you think Physical Fitness is included in the school curriculum?

_____________________________________________________________
___________________________________________________________________
___________________________________________________________________
__________________________________________________________________.

3. How will your knowledge in Physical Fitness;

a. make you physically fit?
_____________________________________________________________
_____________________________________________________________
_____________________________________________________________
____________________________________________________________.
b. make use of your ability to think?
_____________________________________________________________
_____________________________________________________________
_____________________________________________________________
_____________________________________________________________.
c. make friends?
_____________________________________________________________
_____________________________________________________________
_____________________________________________________________
_____________________________________________________________.
d. become a good person?
_____________________________________________________________
_____________________________________________________________
_____________________________________________________________
_____________________________________________________________.
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Physical Fitness Components and Test

RUBRIC FOR WRITTEN TEST #2

Points Excellent Good Needs

Criteria (3) (2) Improvement
(1)
Content addresses Content not enough Content does not
Content the topic. job of addressing the address the topic.
topic.
All facts included in Some facts included No facts included in
Supporting the answer are in the answer are not the answer are
Information supported by supported by supported by provable
provable provable information.
information. information.
Has grade-level Has mainly grade- May contain frequent
appropriate spelling, level appropriate and numerous errors in
grammar, and spelling, grammar, spelling, grammar, and
Spelling, punctuation; and punctuation; punctuation that
Grammar, contains few, if any contains some errors interfere with the
Punctuation errors that do not that do not interfere reader’s
interfere with the with the reader’s understanding..
reader’s understanding.
understanding.
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Physical Fitness Components and Test

Lesson 2

Physical Fitness Components

Target

At the end of the lesson, students should be able to:

a. Identify the Components of Physical Fitness;
b. Give examples of movements according to components; and
c. Execute given examples according to components.

Deepening

When planning a well-rounded exercise program, it is important to understand the five

components of physical fitness and how your training affects them. The components include:
Muscular Strength, Cardiovascular Endurance, Flexibility, Body Composition and Muscular
Endurance . In general, achieving an adequate level of fitness in all five categories is essential to
good health.
Components of physical fitness are essential for complete fitness of the body and mind.
All these fitness components have a specific purpose and part in being physically fit and healthy.
Physical fitness and wellness is far more attainable than commonly perceived. It helps individuals
to look, feel and do their best.
Obtaining and maintaining physical fitness is a result of physical activity, exercise, proper
diet and nutrition along with proper rest for physical recovery.
If you really want to measure the overall fitness of a person you have to take into
consideration the five components of physical fitness. For an average person, workout should be
based on the major 5 health related fitness components.
On the other hand other skill related components of physical fitness like speed, agility,
balance, coordination, reaction time and power are considered for judging the physical fitness of
an athlete.

PART I – Expanding your knowledge

Health – Related Fitness Components

Health Related Physical fitness is defined as activity aimed to improve the overall health
and well being. The goal of health- related fitness is prevention of disease or rehabilitation from
disease as well as the development of a high level of functional capacity for daily tasks.

Health related physical fitness is further divided into 5 parts. These 5 components of
physical fitness are describes below:
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Physical Fitness Components and Test

Muscular Strength
- The ability of the muscle to exert maximal effort in a brief duration
- Example: A volleyball player spikes the set ball to her/him
Player A smashes the shuttle cock to be able to win a rally.

Cardiovascular endurance
- The ability of the lungs, heart, and blood vessels, to deliver adequate amount
of oxygen to the cells to meet the demands of prolonged physical activity
- Example: Long distance runners and swimmers, Cyclists and other athletes
who play a long duration of time
- Note: All players must possess a well endured Cardiovascular system.

Flexibility
- The ability of the muscles and joints to go through a full range of motion.
- Example: A volleyball player digs a volleyed ball.
A gymnast points her feet when she does a jump.
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Physical Fitness Components and Test

Body Composition
- Refers to the proportion of lean body mass to fat body mass.

Muscular Endurance
- Defined as the maximum pull or push that can be exerted one time by a muscle
group.
- Example: A weightlifter lifts a 145- kilogram barbells for a several seconds.
A gymnast on the parallel bar doing hand stands.

Skill – Related Fitness Components

Skill related fitness includes training to improve speed, agility, power, balance, reaction time
and coordination, These are usually used to help athletes improve performance for their particular
sport or activity. However, these components are great to incorporate into everyone’s fitness
program to support their everyday activities.

SPEED
- The ability to perform a task or move from one point to another in the shortest
possible time.
- Example: A 100-meter sprinter finishes the lapin 9.58 seconds.
A swimmer finishes the 50-m freestyle in 20.91 seconds.
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Physical Fitness Components and Test

AGILITY
- The ability of an individual to quickly shift or change direction of the body
from one point to the other.
- Example: In a dodge ball game, a player dodges the ball in order to remain
in the game
A soccer player trains under the cone drill to improve his agility

POWER
- The ability to perform one maximum effort in the shortest possible time. It is
the product of both strength and speed.
- Example: A player in Long Jump, uses his full energy in jumping
A shot put player throws the shot with full energy.

BALANCE
- The ability to stay in equilibrium in relation to changes in body position. It may
be static or dynamic. Static balance is the kind of balance demonstrated in
stationary position. Dynamic balance is demonstrated while the body is
moving.
- Example: SB – A gymnast does a hand stand in the floor for 5 seconds.
DB – Tennis player runs from one side to another to be able to
return the ball to his/her opponent.
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Physical Fitness Components and Test

REACTION TIME
- It is the amount of time it takes to respond to a stimulus.
- Example: A runner runs immediately after hearing the starting gun pistol.
A swimmer takes off the jumping board swims after hearing the
starting gun pistol.

COORDINATION
- It is the integration with hand and /or foot movements with the input of the
senses.
- Example: In table tennis, coordination of hand, eyes and racket to connect the
racket with the incoming ball as well as position of our body in an
appropriate position to return the ball in an efficient and effective
manner.
-Football primarily requires the coordination of feet, eyes and ball
and Rugby the coordination of hands, eyes and ball.

Health Related Fitness Test

1. Push Up (MUSCULAR STRENGTH)

90 – degree (Boys)
Knee Push Up (girls)

Materials: Mats/Floor.
Procedures:

1) On the ground, set your hands at a distance that is slightly wider than
shoulder-width apart.
o Draw a straight line from your chest/nipple down to the floor – it should be directly
over your thumbnail.
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Physical Fitness Components and Test

o Depending on your strength and experience, your hands should be angled in a way
that feels comfortable to you. For me, my hands are set up so that my middle finger
points straight up and away from me.

2) To alleviate wrist pain (if you have poor wrist flexibility) do your push-ups holding
onto push-up handles (so your wrists aren’t as compromised), or a bar (see Staci’s video
below doing elevated push-ups for example).

3) Your feet should be set up in a way that feels right and comfortable and in
balance. For some, that might be shoulder width apart.
o For others, it might be with your feet touching. Generally speaking, the wider apart
your feet, the more stable you’ll be for your push-ups.

4) Think of your body as one giant straight line – from the top of your head down
through your heels. Your butt shouldn’t be sticking way up in the air or sagging. You’re
essentially holding a plank throughout the entire movement.

5) If you have a problem getting the proper form with your body, try
this: clench your butt, and then tighten your abs as if you’re bracing to get punched.
Your core will be engaged, and your body should be in that straight line. If you’ve been
doing push-ups incorrectly, this might be a big change for you.

6) Your head should be looking slightly ahead of you, not straight down
o Looking up helps you keep your body in line, but feel free to look down if that helps
you concentrate more.

7) At the top of your push-up, your arms should be straight and supporting
your weight. You’re now ready to do a push-up.

For Girls For Boys

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Physical Fitness Components and Test

2. 3 MINUTE STEP UP (CARDIOVASCULAR ENDURANCE)

Materials: Metronome, a 12-inch bench, box, or step; and stop clock

Procedures:

1) This test is based on a 12-inch step, so use one as close to 12 inches as possible,
otherwise your results will be skewed.
2) Set the metronome to 96 beats per minute and make sure you can hear the beat. Stand
facing the step.
3) When ready to begin, start the clock or stopwatch and march up and down on the step
to the metronome beat (up, up, down, down) for 3 consecutive minutes. (You can rest
if you need to, but remain standing.)
4) When 3 minutes are up, stop immediately, sit down on the step, and count (or have a
friend count) your pulse (use your wrist or neck) for one full minute.

3. A. ZIPPER TEST (FLEXIBILTY)

Materials: Partner and Ruler

Procedures:
1) Raise your arm, bend your right elbow, and reach down across your back as far as
possible.
2) At the same time, extend your left arm down and behind your back, and try to cross
your fingers over those of your right hand as shown in the picture below.
3) Measure the distance to the nearest cm and record it in the Table below. If your fingers
overlap, score as a plus. If they fail to meet, score as a minus; use a zero if your
fingertips just touch.
4) Repeat with arms crossed in opposite direction (left hand over shoulder). Most people
will find that they are more flexible on one side than the other.
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Physical Fitness Components and Test

B. SIT AND REACH (FLEXIBILITY)

Materials: ruler, step (optional, you could make your own sit and reach box if keen too)
Procedures:
1) Remove your shoes and sit on a flat surface, legs extended in front of the body, toes
pointing up and feet slightly apart, with the soles of the feet against the base of the step
(if there is no step, just any flat surface will do).
2) Place the ruler on the ground between your legs or on the top of the step. Place one
hand on top of the other, then reach slowly forward.
3) At the point of your greatest reach, hold for a couple of seconds, and measure how far
you have reached. If you have trouble straightening your legs, get a friend to help by
holding the knees down flush with the ground.
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Physical Fitness Components and Test

4. BODY COMPOSITION – BMI

Materials: Weighing Scale; Tape Measure, Ruler and Calculator

Procedure:

Height:

1. Remove the child or teen’s shoes, bulky clothing, and hair ornaments, and unbraid hair
that interferes with the measurement.
2. Take the height measurement on flooring that is not carpeted and against a flat surface
such as a wall with no molding.
3. Have the child or teen stand with feet flat, together, and against the wall. Make sure legs
are straight, arms are at sides, and shoulders are level.
4. Make sure the child or teen is looking straight ahead and that the line of sight is parallel
with the floor.
5. Take the measurement while the child or teen stands with head, shoulders, buttocks, and
heels touching the flat surface (wall). (See illustration.) Depending on the overall body
shape of the child or teen, all points may not touch the wall.
6. Use a flat headpiece to form a right angle with the wall and lower the headpiece until it
firmly touches the crown of the head.
7. Make sure the measurer’s eyes are at the same level as the headpiece.
8. Lightly mark where the bottom of the headpiece meets the wall. Then, use a metal tape to
measure from the base on the floor to the marked measurement on the wall to get the
height measurement.
9. Accurately record the height to the nearest 1/8th inch or 0.1 centimeter.

Weight:
1. Use a digital scale. Avoid using bathroom scales that are spring-loaded. Place the scale on
firm flooring (such as tile or wood) rather than carpet.
2. Have the child or teen remove shoes and heavy clothing, such as sweaters.
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Physical Fitness Components and Test

3. Have the child or teen stand with both feet in the center of the scale.
4. Record the weight to the nearest decimal fraction (for example, 55.5 pounds or 25.1
kilograms).

5. BASIC PLANK - (MUSCULAR ENDURANCE)

Materials: Mats and stop watch

Procedures:

1) Get in the pushup position, only put your forearms on the ground instead
of your hands. Your elbows should line up directly underneath your
shoulders. Toes on the ground.
2) Squeeze your glutes and tighten your abdominals.
3) Keep a neutral neck and spine.
4) Create a straight, strong line from head to toes – a plank, if you will.
5) Hold that position record the time.
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Physical Fitness Components and Test

Skill – Related Fitness Test

1. 40 METER SPRINT - (SPEED)

Materials: measuring tape or marked track, stopwatch , stone markers, flat and clear
surface of at least 60 meters.
Procedures:

1) Start from a stationary position, with one foot in front of the other. The front foot must
be on the starting line.
2) This runner should be stationary prior to starting. The person timing should stand at
the finish line with one arm held high, and call ‘ready’ followed by a sweep down their
arm quickly to start the subject (do not call out ‘go’ due to the time delay in the subject
hearing the call).
3) As the arm sweeps down, the tester should start the stopwatch which is held in the
downward sweeping arm, and finish the stopwatch as their chest passes through the
finish line

2. HEXAGON AGILITY TEST - (AGILITY)

Materials: Using athletic tape, mark a hexagon (six sided shape) on the floor. The
length of each side should be 24 inches (60.5 cm), and each angle should work out to be
120 degrees and stop watch.
Procedures:

1) The person to be tested starts with both feet together in the middle of the hexagon
facing the front line.
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Physical Fitness Components and Test

2) On the command 'go', they jump ahead across the line, then back over the same line
into the middle of the hexagon.
3) Then, continuing to face forward with feet together, jump over the next side and back
into the hexagon.
4) Continue this pattern for three full revolutions. Perform the test both clockwise and
anti-clockwise.

3. STANDING LONG JUMP – (POWER)

Materials: tape measure to measure distance jumped, non-slip floor for take off, and
soft landing area preferred.
Procedures:

1) The athlete stands behind a line marked on the ground with feet slightly apart. A
two foot take-off and landing is used, with swinging of the arms and bending of the
knees to provide forward drive. The subject attempts to jump as far as possible,
landing on both feet without falling backwards.
2) Three attempts are allowed.
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Physical Fitness Components and Test

4. STANDING STORK TEST - (BALANCE)

Materials: flat, non-slip surface, stopwatch,

Procedures:

1) Remove the shoes and place the hands on the hips, then position the non-supporting
foot against the inside knee of the supporting leg. The subject is given one minute to
practice the balance.
2) The subject raises the heel to balance on the ball of the foot. The stopwatch is started
as the heel is raised from the floor. The stopwatch is stopped if any of the follow
occur:
a. the hand(s) come off the hips
b. the supporting foot swivels or moves (hops) in any direction
c. the non-supporting foot loses contact with the knee.
d. the heel of the supporting foot touches the floor.

5. STICK DROP TEST - (REACTION TIME)

Materials: 1 foot long ruler or Yardstick, calculator.

Procedures:

The person to be tested stands or sits near the edge of a table, resting their elbow on
the table so that their wrist extends over the side.
1) The assessor holds the ruler vertically in the air between the subject's thumb and
index finger, but not touching.
2) Align the zero mark with the subject fingers. The subject should indicate when they
are ready.
3) Without warning, release the ruler and let it drop - the subject must catch it as
quickly as possible as soon as they see it fall. Record in meters the distance the ruler
fell. Repeat several times (e.g. 10 times) and take the average score.
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Physical Fitness Components and Test

6. JUGGLING (COORDINATION)

Materials: Two tennis balls (small stones) and stopwatch

Procedures:
1) Two tennis balls should be continuously juggled for as long as possible on each 30
second trial. Hold both tennis balls in one hand.
2) Toss one ball into the air and then toss the second ball into the air before catching the
first.
3) Continue this alternate tossing and catching so that one ball is in the air at all times.
Count each time a ball is caught

PART II – Warm Up Exercises:

STATIC STRETCHING DYNAMIC STRETCHING

Head Rotation Jogging
Neck Stretches High Knees
Arm Rotation Butt Kicks
Trunk Bending/Rotation Side Shuffles
Knee Bending/Rotation Back Pedals
Toe Touch Carioca
Heel Raise Jumping Jacks

Static Stretching

Head Rotation Neck Stretches Arm Rotation Trunk Bending/Rotation

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Knee bending/Rotation Toe Touch Heel Raise

Dynamic Stretching

Jogging High Knees Butt Kicks Side Shuffles

Back Pedals Carioca Jumping Jacks

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Physical Fitness Components and Test

PART III : PHYSICAL FITNESS TEST

Physical Fitness Test Result

NAME:__________________ Year and Section:_______________ Sex: _____ Age:___

Health –Related Fitness

1. MUSCULAR STRENGTH
90 degree Push Up – B; Knee Push Up – G

Number: ________ Interpretation:___________

2. CARDIOVASCULAR ENDURANCE
3-minute step up

Number: ________ Interpretation:___________

3. FLEXIBILITY
Zipper Test

Number: ________ Interpretation:___________

Sit and Reach

Number: ________ Interpretation:___________

4. BODY COMPOSITION
Weight and Height

Body Mass Index: ________ Classification:___________

5. MUSCULAR ENDURANCE
90 degree Push Up – B; Knee Push Up – G

Number: ________ Interpretation:___________

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Physical Fitness Components and Test

SKILL –RELATED FITNESS

1. SPEED
40 – meter sprint

Time: ________ Interpretation:___________

2. AGILITY
Hexagonal Agility Test

Clockwise (time): _____ Interpretation:________

Counter-clockwise (time): _____ Interpretation:________

3. POWER
Standing Long Jump

First Trial: ____ Second Trial: ____ Third Trial: ____

Interpretation:___________

4. BALANCE
Standing Stork Test

R Foot (Time): ________ L Foot (Time): ________

Interpretation:___________

5. REACTION TIME
Ruler Drop Test

First Trial: ____ Second Trial: ____ Third Trial: ____

Interpretation:___________

6. Coordination
Juggling

Number: ________ Interpretation:___________

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PART V: POST ASSESSMENT

Written Test #1
Fill the missing letters in the box to come up with the complete word. Write your answer
in the boxes provided.

1. It is the capacity to perform one’s daily tasks without undue fatigue.

P A - I

2. The ability of the muscles and joints to go through a full range of motion.
L Y

3. Exercises that specifically prepare the muscles for active movements

I - S C N

4. The fastest and hardest your heart can beat when doing activity.
I - E A - E

5. The ability to move quickly from one point to another in a straight line.
E

6. The ability of the muscle to exert maximal effort in a brief duration.

S C - T

7. The amount of time left after all the daily routine activities are accomplished.
E R

8. The integration with hands, feet and senses.

O N O

9. The ability to change direction as quick as possible.

G Y

10. The amount of time it takes to respond to a stimulus.

E O - M
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Physical Fitness Components and Test

Written Test #2

Given are question about Physical Fitness, answer it briefly and accurately with a complete thought.
Write legibly.

1. How would you describe a physically fit and unfit person?

___________________________________________________________________
___________________________________________________________________
__________________________________________________________________.

2. Why is it important to be physically fit?

___________________________________________________________________
___________________________________________________________________
__________________________________________________________________.

3. Rate yourself from 1-10, do you consider yourself as a physically fit individual? Explain your
answer.
___________________________________________________________________
___________________________________________________________________
__________________________________________________________________.

4. What are the measures that an individual should done to attain a physically fit body?
___________________________________________________________________
___________________________________________________________________
__________________________________________________________________.

RUBRIC WRITTEN TEST #2

Points Excellent Good Needs

Criteria (3) (2) Improvement
(1)
Content addresses Content not enough Content does not
Content the topic. job of addressing the address the topic.
topic.
All facts included in Some facts included No facts included in
Supporting the answer are in the answer are not the answer are
Information supported by supported by supported by provable
provable provable information.
information. information.
Has grade-level Has mainly grade- May contain frequent
appropriate spelling, level appropriate and numerous errors in
grammar, and spelling, grammar, spelling, grammar, and
Spelling, punctuation; and punctuation; punctuation that
Grammar, contains few, if any contains some errors interfere with the
Punctuation errors that do not that do not interfere reader’s
interfere with the with the reader’s understanding..
reader’s understanding.
understanding.
 29
Physical Fitness Components and Test

References:

Physical Education and Health for Grade 7 Learners Material

Physical Education and Health for Grade 9 L earners Material

Whole Brain Literacy System for Schools Division of Ilocos Norte (MAPEH 7)

Whole Brain Literacy System for Schools Division of Ilocos Norte (MAPEH 9)

https://www.topendsports.com, retrieved July 16, 2019

www.coursehero.com, retrieved, July 18, 2019

www.reddit.com, retrieved July25, 2019

www.brianmac.co.uk, retrieved June 13, 2019

www.depedmalaybalay.net, retrieved July 2, 2019

www.slideshare.net, retrieved, July 28, 2019

www.cdc.gov, retrieved July 12, 2019

www.mostateparks.com, retrieved July 12, 2019

gameofhealth.com, retrieved July 12, 2019

www.nerdfitness.com, retrieved July 12, 2019

https://www.healthychildren.org/English/healthy-living/nutrition/Pages/Energy-In-
Recommended-Food-Drink-Amounts-for-Children.aspx, retrieved July 22, 2019