SORSOGON STATE COLLEGE

Bulan Campus
Bulan Sorsogon
Zone 8, Bulan, Sorsogon, 4706

Physical Education: Physical Fitness

PREPARED BY:

CHARMAINE A. JANORAS
INSTRUCTOR I
charmainejanoras1@gmail.com
 COURSE SYLLABUS

1. Course Code: PE 1
2. Couse Title: Fitness Education
3. Pre-requisite: None
4. Credit: 2 units
5. Class Schedule:
6. Term: 1st Semester/SY 2020-2021
7. Consultation Time:
8. Course Description:

Teaching
Wee CO TOPIC Learning Assessment
k Activities

1-2 1 Orientation/Introduction on the Orientation

Course Lecture/Discussio Quiz
Overview on the VMGO n Worksheet
Gender and Development awareness
Foundation of Physical Education Question and Creating
Introduction to Physical Fitness Answer Fitness Plan
 Definition of Fitness
 Benefits of exercise
 Problems of inactivity
 Facts and fallacies of fitness

3-5 1,2 Physical Fitness Tests

 Body Mass Index Physical Fitness Recitation/quiz
 Physical Battery Test Fitness Test at Home
a. Weight PFT Test
b. Height Online Result for
c. Waist hip ratio Lecture/Discussio Practicum
d. Regular Push-Ups n
(male) Performance
e. Knee Push-Ups Rubrics
(Females)
f. Three Minute Step Test

6-8 1,2 Mind Body Exercise

Components and Parameters of
Physical Fitness Online Quiz
 Health-Related Fitness Lecture/Discussio Worksheet
Components n
a. Cardiovascular
Endurance
b. Muscular Strength
c. Muscular Endurance
d. Flexibility
e. Body composition
 Skill-Related Components
a. Agility
b. Balance
 c. Power
d. Speed
e. Coordination
f. Reaction Time
9 Midterm Examination

10- 1,2, Improving Physical Fitness: Online Recitation/Qui

13 3  Strength Lecture/Discussio z
 flexibility n
 Agility
 Balance and Coordination
Making
14- 1,2, Exercise Program Online Wellness
16 3 Basic positions Lecture/Discussio program plan/
Parts of an exercise program n Exercise
Program

15- 1,2, Aerobic Dance For Health and Making Videos

17 3 Fitness Online for exercise
 Meaning of Aerobic Exercises Zoom /google Program with
 Benefits of Aerobic exercises meet ect. your family.
 Benefits of Strength Training
 Choreographed Aerobic
Exercises

18 Final Practicum
Video Presentation (Wellness and Fitness)
19 Final Examination
 Unit I: Physical Fitness
I. Introduction
This module is designed to explore knowledge and skills that will help
you and your family develop a lifelong habit of physical fitness and wellness.
Developing this lifelong habit poses as a real challenge for many families.

Nowadays, people are less physically active because of various

reasons, one of which is the advancement of science and technology. Many
people no longer participate in any fitness-relevant activities. While we are
aware of the health benefits and importance derived from engaging in physical
activities, we tend to take its significance for granted. Unfortunately, many young
people do not engage in worthwhile physical activities anymore. This may be
due to your youth, your inability to execute them well, or your current health
status.

Being physically fit and healthy can help you get through with the
stresses and demands of life. It improves your self-esteem, develops your
confidence, and clarifies your self-concept which can only be realized as you get
older.

II. Learning Objectives:

At the end of this unit, you should be able to:

 Define what fitness is.

 Identify the main ways to determine if a person is actually physically fit.
 Identify the main ways exercise improves physical health. Why Should I Exercise? Recognize the
unique health benefits of exercise.
 Identify the main problems of inactivity and facts, fallacies of fitness.

III. PRE- TEST

1. The FITT Principle is an acronym that helps to better understand the importance of the
Principles of Exercise. Please list and define what each letter stands for: (2pts each)

F.

I.

T.

T.

2. Please define the term “fitness” with your own idea

3. What are the general benefits of exercise ?

 III. Learning Activities: Introduction to Fitness
Fitness is defined as a condition in which an
individual has enough energy to avoid fatigue and enjoy
life. Try to look back and reflect on your day’s activity. Do
you have enough energy to make you last, or you get
tired easily?
Physical fitness is considered a measure of the body’s
ability to function efficiently and effectively in work and leisure
activities, to be healthy, to resist hypokinetic diseases, and to
meet emergency situations.
• general fitness is a state of health and well-
being.
• specific fitness is a task-oriented definition
based on the ability to perform specific
aspects of sports or occupations.
How do you test your physical fitness? Fitness tests help you
check how fit you are, and see how your fitness improves with
exercise.

How do you test your physical fitness? Fitness tests help you check how fit you are, and see how your
fitness improves with exercise.
• Cardiovascular endurance:
the cycle ergonometer test,
the Cooper test, PACER
the multistage fitness test,
etc.

• Muscular endurance:
Push-ups, Curl-ups, Pull-
ups, Flex-arm Hang.

• Muscular Strength: Vertical

jumps, Standing broad
jumps, Grip strength

• Flexibility: Deep-Flex, Sit

and reach, Shoulders
stretch, Trunk lift.

• Body Composition:
Body mass index

• Speed: 6x9, 40metres.

 Tips for starting:
Effects that physical inactivity and a sedentary
lifestyle have on your health: Exercise may be difficult to maintain for
some people. Consider the following tips
to achieve long-term success:
Have a clear goal: 
Work at your own pace: 
Enjoy yourself: 
Join a club with a friend: 
Trainers and teachers can be
Vary your exercises: 
Make it a habit: 

The benefits of regular physical activity are wide-

reaching and should form a part of every person’s
day to help them remain healthy.

Practice Task I: (PFT) LET’S DO THIS!

ACTIVITY I : Prepare for the test.

1. The FITT Principle is an acronym that helps to better understand the importance of the Principles of
Exercise. Please list and define what each letter stands for: (2pts each)

F.

I.

T.

T.

2. What are the general benefits of exercise ?

 ACTIVITY II:

Name: _____________________________ Year /sec:________

MY Fitness Plan

Do you consider yourself fit? What aspect of your physical

fitness would you like to address? Now that you know about
fitness, create a weekly plan to help you achieve your goal
includes reflection and conclusion.

GOAL:___________________________________________________
_________________________________________________________
____________________________

Date starting :__________to __________

Do you consider yourself fit? What aspect of your physical fitness would you like to address? Now that you know about
fitness, create a weekly plan to help you achieve your goal includes reflection and conclusion.

STRENGTH ENDURANCE FLEXIBILITY

MONDAY

TUESDAY

WEDNESDAY

THURSDAY

FRIDAY

SATURDAY

SUNDAY

Don’t forget warm ups

and cool downs! Don’t forget your rest day
 Unit II: Physical Fitness Test

I. Introduction:
In this lesson, you will be able to determine your
current level of fitness. Through the different
physical fitness tests, you will discover which fitness
components you are weak or, strong at. Knowing
about your current level of fitness would then set
your fitness journey on the right track through the
lesson, as well as after it.

Learning Objectives:
At the end of this unit, you should be able to:

 determine which fitness component you need specific improvement/s on.

 discover your current physical fitness level through specific health related fitness tests performed.
 accurately follow instructions in performing the different fitness tests for each health-related fitness
component, as well as, the different exercises that improve each fitness components.
 perform physical fitness tests efficiently and coordinate necessary movements each specific test
demands.
 accomplish and record fitness testing results and value its improvements.

II.
Pre-test PRE- TEST
Guidelines:
Prior to the fitness tests, you are required to:
1. Download and print a copy of the Fitness Test Data Sheet.
2. During the fitness tests, you are required to write down a copy of
the results of your fitness tests on this sheet.
3. The Fitness Test Data Sheet is equivalent to 15 points and will
be considered as a major activity for this course.

III. Learning Activities

Physical Fitness Tests:

Physical Fitness Tests are activities you can use to determine your current level of fitness. The
different activities are designed to measure the different health and skill related fitness components that
you possess.

Importance of Fitness Tests

What is the purpose of performing these fitness tests? Fitness Tests are necessary to be performed
before any exercise or physical activity, so that you would know:
 1. Your current level of fitness Knowing your current level of fitness will help you determine how your
body is properly functioning and reacting to the loads that you place upon it at given situations. This also
sets the map for you to begin your fitness journey. Determining that you are physically fit and well-able to
perform strenuous tasks would help you maximize your time in doing physical activities/exercises.
2. Overall Progress If you are aware where you are weak and strong at, you would be able to
determine the pace at how your active lifestyle will go about. Knowing which components of fitness to
exactly develop, puts you in the right track to not over-develop or under develop any of these components.
These physical fitness tests are a good start for you to become more aware of what you need to do in
order to be successful in achieving a healthier and positive lifestyle.

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]

2
HEIGHT [in meters]
Example: 30 30 20.83 (NORMAL)
2
(1.2) 1.44

CLASSIFICATION:

BELOW 18.5 - Underweight

18.5 – 24.9 - Normal
25 – 29.9 - Overweight
30.0 – ABOVE - Obese
Weight – the heaviness or lightness of a person.

Equipment: Weighing Scale

Procedure:

For you as the test taker:

a. Wear light clothing.
b. On bare feet, stand erect and still and with weight evenly distributed on the
center of the scale.

For your partner:

a. Before the start of weighing, adjust the scale to zero point.
b. Record the score in kilograms.

Scoring: Record body mass to the nearest 0.5 kilograms

Example. Weight = 115 pounds (lbs.)

Step 1: Convert your weight in pounds (lbs.) into kilograms (kgs.)
Note that: 1 kg = 2.2 lbs.
Step 2: Use the conversion provided.
Your solution will be:
115 lbs
2.2lbs = 52.27 kgs.

Step 3: Round off the total value to make it a whole number.

The result is: 52.27 kgs. = 52 kgs.

This time, try to convert your weight in kilograms back to your weight in pounds.
The formula will now be in reverse, which means that, instead of dividing,
you will multiply 2.2 lbs. to your kilogram-weight.

The solution would now become: Weight in kg X 2.2 = Weight in pounds

From the example, it would be: 52.27 kgs x 2.2
The final answer is: 115 lbs.

Step 4: Input your weight in pounds and its corresponding weight in kilogram conversion on the results
table. The example is provided on the chart below.

Fitness Test Results (Example)

Name: Janice A. Duncan
Age: 18 years old
Date: Sept.14,020
Fitness Test Results Fitness Zone
(Unit of measure)
Height
Weight 115 lbs=52% kgs

What is your current weight? Are you happy about the results that the weighing scale gave you? Or were
you shock to find out about your current weight? Are you heavier or lighter now compared to the last time
you measured?

Height – the distance between the floor to the top of the head in standing position.
You will need:
1. An even and firm floor and flat wall
2. L – square
3. Tape measure laid flat to a concrete wall. The zero point starts at the bottom of
the floor.
Procedure:
For you:

a. Stand erect on bare feet with heels, buttocks and shoulders pressed against the
wall with tape measure.

For your partner:

a. Place the L-square against the wall with the base at the top of the head of the
person being tested.
b. Record the score in meters.

Scoring : Record standing height. * 1 meter = 100 centimeters

Step 1: First convert the feet (ft.) measurement into inches (in.).
Note that the conversion for 1 ft. = 12 in.
Therefore, the solution is: 5 feet x 12 inches
The answer would now be: 60 inches
Therefore, this means that: 5 feet = 60 inches

Now you know the feet conversion of your height, proceed to converting the rest of your height
measurement.

You are now left with 2 inches from the 5’2” measurement. What you need to do next is to:

Step 2: Simply add your previous answer of 60 inches.

Which gives you this equation: 2 in. + 60 in.

The final answer would now be: 62 inches

The solution and answer does not end here. Later in the lesson you will see that BMI requires you to
have a measurement of your height with meters as the unit of measure. Let’s now proceed to the
next part of the equation:

Step 3: Further convert your height in inches into meters.

Note that the conversion for 1 in. = 0.0254 m.

The formula would now be: 62 in. x 0.0254 m.

The final answer will be: 1.57 m

From all the conversions that you’ve made, what this example yields is that:

When you stand 5’2” tall your height in meters is 1.57 m.

Step 4: Record your score in the Fitness Tests-Data Sheet as soon as you are finished with
converting your height measurement. The example is shown on the table below.

Fitness Test Results

(EXAMPLE)
Name: Janice Duncan
Age: 18 years old
Date: Sept 14, 2020
Fitness Test Results Fitness Zone
(unit of measure)
Height 5’2” = 1.57
m
What was your height? Did you yield a result greater or lower than this example? Check and see if your
results are accurate by matching it with this chart:

Height Conversion (ft. & in. – cm.)

Image Source: http://andrecubeta.com/feet-metres-imperial-metric-height-conversions/

B. Waist Circumference
– a good predictor of visceral fat which contributes more risk of cardiovascular
disease and diabetes than fat located in other areas of the body.

You will need: Tape Measure Procedure:

For you:

a. Wear light clothing before taking waist circumference.

b. On bare waist, stand erect and wrap tape measure around waist.

Using your own waist and hip measurements, follow the same calculating-example provided below:

Example: Jane has a waist measurement of 27 cm, and her hip measurement is 38 cm.

Step 1: To determine her waist-hip ratio she needs to simply divide her waist measurement with
her hip measurement using this formula:

Waist (cm)
Hip (cm)
Step 2: Her solution would now be:

Waist = 27 cm
Hip 38 cm
Step 3: Calculating the answer, the solution would now yield an answer of:

Waist = 27 cm = 0. 71
Hip 38 cm
What does this value mean? What value did you get? Did you get a value greater than 1? Or a value
lower than this example?

Just like your BMI, the waist-hip ratio test also determines how high your risks are for obtaining
health related diseases. In order for you to determine this, you can compare your results using the
Waist-Hip Ratio table below:

Waist-Hip Ratio
Standards
Classification Men Women
High Risk > 1.0 > 0.85
Moderately high risk 0.90 – 0.80 –
0.99 0.84
Low Risk < 0.89 < 0.79

Notice that the scores for men and women vary. This is because, women tend to have more fat tissues
concentrated within their body to support different bodily processes like, the development of mammary
glands and, for pregnancy as well.

Step 4: Analyze the data and compare it from the Waist-Hip Ratio Standards Table.

From the example, Jane’s waist-hip ratio result of 0.71, puts her under which classification?

Looking at the table closely, 0.71 is between the range < 0.79 which puts Jane at a low risk for
obtaining health related diseases.

What does your test results reveal? Which classification are you in?

Step 5: Record your score on the Fitness Tests-Result Sheet this way:
a. Fill-out the data of your waist measurement.
b. Fill-out the data of your hip measurement.
c. Under the Results table, record your Waist-Hip Ratio solution and your final answer.
In the Fitness Zone Table indicate which zone you are currently in basing from the national standards.
Below is an example on how to properly record on the Fitness-Test Data Sheet:
Fitness Test Results (EXAMPLE)
Name:
In conclusion, these are all
theAge:
tests which determine
Date:
your body composition: STRENGTH
Fitness Test Results Fitness Zone
– refers to
(unit of measure)
a. Height the
b. WeightHeight muscle’s
c. Body Weight
Mass Index ability to
Body Mass Index (BMI)
(BMI) generate
Waist Measurement 27 cm
d. Waist-Hip Ratio force
Hip Measurement 38 cm
against
Waist-Hip Ratio Waist = 27 cm Low Risk
physical
= 0.71
objects. In
Hip 38 cm
the fitness
 world, this typically refers to how

Muscular Endurance & Strength: Push- Ups

90 – Degree Push-up Purpose for Boys – to measure strength of upper extremities

Equipment: Exercise mats or any clean mats

Procedure

For you:
a. Lie down on the mat; face down in standard push-up position: palms on the mat
under the shoulders, fingers pointing forward, and legs straight, parallel, and slightly
apart, with the toes supporting the feet.

b. FOR BOYS: Straighten the arms, keeping the back and knees straight, then lower
the arms until there is a 90-degree angle at the elbows (upper arms are parallel to
the floor).

FOR GIRLS: With knees in contact with the floor, straighten the arms, keeping the back
straight, then lower the arms until there is a 90-degree angle at the elbows (upper arms
are parallel to the floor).

a. Perform as many repetitions as possible, maintaining a cadence of 20 push- ups

per minute (2 seconds going down and 1 second going up).
b. On bare waist, stand erect and wrap tape measure around waist.
For your partner:
a. Record the score in centimeters

Modified Push-ups/ knee push-ups (females) – Test Proper

PHASE 1 – Initial

Phase
Step 1: Support your body in a push-up position from
the knees instead of the toes.
Step 2: Cross both your legs with your ankles
placed directly on top of your knees.
Step 3: Keep your body horizontally in-line with the
floor, while at the same time, pulling away your
belly off of the floor.
Step 4: Place your hands just outside your shoulders.
Step 5: You should be looking straight on the
floor or you have the option also to look in front of
you in case you feel dizzy.
 PHASE 2 – Execution Phase
Step 6: Before you lower the body do not forget to inhale. Then as you lower your body, your aim
is to keep your arms parallel to the floor with your elbows bent.
Step 7: Once you are on the downward phase, start pushing the floor upward and do not forget to
exhale to help assist your upward motion.

Image Source: Image Source:

From initial position to downward phase – photo taken Complete Downward phase – photo taken by
by developer developer

Image Source:
Upward phase – photo taken by
developer

Materials for Sit & Reach Test

1.Yardstick – this is a large ruler that you can
easily purchase from bookstores. If you
don’t have this available at the moment, you can
just use your…
2.Tape Measure
3.Mat – is an optional material so that you can
do the test comfortably and avoid from slipping
on the floor
4.Partner – ask the help of someone to assist you
during the test. He/she will be the one responsible
keep the results of the test by looking at where
your hand will touch the yardstick/tape measure
during the activity

Image Source:
Tape Measure – photo taken by developer
Yardstick –
http://www.swansontoolco.com/product/yardstick/
 Sit & Reach Test – Pre-test Guidelines
1. Take a video of yourself.
This would serve as a means of evaluation that you truly performed
the test yourself. You can use a camera phone or a regular camera to
take this simple task. Use the same angle that is shown in the
presentation. Upload the video as well on the website as soon as you
are done.

2. Watch and Learn.

In order to perform a successful flexibility exercise, you must first
carefully observe the video and follow instructions properly to make
the test highly accurate.

Sit & Reach Test – Test Proper

Here are the general instructions for you to successfully perform the test:
Image Source:
Feet Distance & Leg Position – photo take n by developer

Step 1: Sit on the floor comfortably with your legs

fully extended in front of you. The distance of your
feet must be hip width apart

Image Source:
Feet Distance & Leg Position – photo take n by developer
Step 2: Place the yardstick or tape measure on the
floor.
Step 3: Position and level the 0 centimeter mark in
between your knees. If you are using a tape
measure, you need to secure this in place with a
tape.
Step 4: Raise both of your hands and arms above
your head.
Step 5: Your hands must be positioned with one on
top of the other.
IfStep
you 7:
areBend
right-handed,
your trunkplace yourthe
towards right hand
front thenon
top of yourreach
slowly left hand.
your hands forward; Image Source: Initial Position – photo taken by developer
Ifdon’t
you forget
are left-handed,
to exhale asplace
youyour left hand
are doing this on top
of your right hand.
movement.
StepStep
6: Take in a deep
8: Reach breath
as far with
as you canyour
withhands
raised.
fully extended arms and make sure your
knees are not bending.
Ask your partner to look at…
Step 9: Where your hands will land,
particularly
the exact location of your middle finger
which is the tip most part of your hand.
This is used as the basis for your sit-and-
reach trials.
Step 10: Do the forward bends 3
consecutive times and do not forget to
inhale and exhale while performing the test.
Step 11: Record the highest score that you will
get from the three trials.

Sit & Reach Test – Other Important

Guidelines
Here are other guidelines for your test to be
more accurate. In performing theHg trials, you Sit & Reach Test – Standards
must:
1.make sure that your upper body
particularly your back is kept straight Classification Males (cm) Females
at a 90- degree angle from the floor (cm)
during the initial position. High 16+ 17+
Performance
2. Do our best in touching the measuring
tape or the yard stick with your fingertips. Good 13-15 14-16
Note that, whichever measurement your Fitness Zone
middle finger comes in contact with, that Marginal 10-12 11-13
is the result of your test. Zone
3.note all three (3) scores, BUT, only Low Zone <9 <10
record the highest that you got in the
fitness tests-result sheet.
Cardiovascular Endurance
.
The 3-Minute Step Test is designed to specifically measure your overall CV Endurance. It also
measures how well your heart recovers after an exercise.
Materials for 3-Minute Step Test
Step box – if it’s not available you can just look for a 12-inch bench or an available staircase.
Stop watch – if you do not have this you can just use a regular watch to check for the time of the
test.
Optional: Find a partner to help you out. Make this person watch over the time while you are
performing the test, if you can’t seem to do it on your own.

Minute Step Test – Pre-test Guidelines

1. 60 to 100 beats a minute
The normal Heart Rate before Exercise should be between these numbers. Generally, a lower
heart rate at rest implies more efficient heart function and better cardiovascular fitness.

For example, a well-trained athlete might have a normal resting heart rate closer to 40 beats a
minute.

2. Get your Heart Rate (HR) Before Exercise

You can do this by, palpating your carotid artery that is located just right under either sides of your
jaw. What this is, is a baseline that measures the effort exerted by your heart when you are at rest.
Here’s how you can get it:
a. Using your index and middle finger feel your heartbeat from the carotid artery.
b. Count the number of “thud” sounds or pulsing motion your heart is doing
within that area.
c. Use a stopwatch or a regular watch and count your heartbeat for a full minute.

Image Source:
Heart Rate Palpation –
http://www.dummies.com/how
-
to/content/determining-
your- resting-heart-
rate.html

3. Get your heart rate properly

Do not use your thumb in getting your heart rate. The thumb has its own beating pulse
which will definitely make your heart rate results inaccurate.
4. Record your score in the Fitness Tests-Data Sheet
Use bpm or beats per minute as your unit of measure. In the Fitness Zone table, indicate
whether your heart rate BEFORE exercise falls under:

a. Below Normal Zone - where your heart rate is < 60 bpm

b. Normal Zone – where your heart rate is between 60-100 bpm
c. High Zone – where your heart rate is >100+++
 -Minute Step Test – Test Proper
After doing the pre-test requirements, you can now proceed in doing the actual
3- Minute Step Test to measure your CV Endurance. The following are the general instructions
you must follow to make your fitness test results successful:
Step 1: Prepare your step box and area for the test and video shoot. Copy the same angle used
in the demo video shown in the presentation.
Step 2: Set your watch or stop watch to 3 minutes.
Step 3: Step up and down the step box, bench, or staircase
Step 4: The sequence in performing this test is to:
-step your right foot first on the box, followed by your left foot.
-bring your right foot down, followed by your left. Do this sequence
continuously for three (3) full minutes.
Step 5: Make sure that the soles of your feet are touching the surface of the benchmark fully,
otherwise your test results will be inaccurate. As soon as the 3-minute mark approaches get ready
to…
Step 6: Get your Heart Rate (HR) AFTER exercise the same way that you palpated your Heart
Rate before exercise. Do this palpation for a full minute.
Step 7: Look at the CV Endurance Standards and check which level your heart rate falls into.
Step 8: Record your score on the Fitness Test Data sheet with bpm as the unit of measure.

Ratings for Men Based on Age – Heart Rate Ranges

Age 18-25 26-35 36-45 46-55 56-65 65+
Excellent 50-76 51-76 49-76 56-82 60-77 59-81
Good 79-84 79-85 80-88 87-93 86-94 87-92
Above 88-93 88-94 92-88 95-101 97-100 94-102
Average
Average 95-100 96-102 100-105 103-111 103-109 104-110
Below
Average 102-107 104-110 108-113 113-119 111-117 114-118

Poor 111-119 114-121 116-124 121-126 119-128 121-126

Ratings for Women Based on Age – Heart Rate Ranges

Age 18-25 26-35 36-45 46-55 56-65 65+
Excellent 50-76 51-76 49-76 56-82 60-77 59-81
Good 79-84 79-85 80-88 87-93 86-94 87-92
Above 88-93 88-94 92-88 95-101 97-100 94-102
Average
Average 95-100 96-102 100-105 103-111 103-109 104-110
Below
Average 102-107 104-110 108-113 113-119 111-117 114-118

Poor 111-119 114-121 116-124 121-126 119-128 121-126

Very Poor 124-157 126-161 130-163 131-159 131-154 130-151

How to Record Fitness Test Results

Knowing all these values, let us now take a look at how the result of the test should be placed in
the fitness tests-result sheet:
a. On the results column write the number of repetitions you did for the test.
b. On the Fitness Zone column write the result of your test based from the Crunch Test
National Standards.

Fitness Test Results – Sample

Name:
Age: Date:

Fitness Test Results Fitness Zone

(unit of measure)
Height

Weight

Body Mass Index (BMI)

Waist Measurement

Push-ups / knee push-ups

Sit and Reach(cm)

Heart Rate before
exercise (bpm)
3-minute Step Test –
Heart Rate after test
(bpm)
Practice Task I: Come on! Let’s Talk!

Now, you can have a comparison of your previous fitness test result with your current test result.

Have you improved? What test needs improvement?

What would you suggest to improve other fitness test results?
Why do you think it is important to achieve good results with the Physical Fitness Test?

Answers:

1.

2.

3.
Practice Task II: Ready, Set Goals

In this activity, learners will set their goals based on the result of their physical fitness
test results.

Objective: Set specific goals on components that need to be improved.

Materials: Notebook, pen
Daily Routine: Obtain your resting heart rate
General Warm up: Do a 10-minute slow jog

Here’s how:

1. You will work individually.

2. Based on the results of your fitness test, choose three components that you
consider as your weakness.
3. Follow the chart below by filling in all the necessary information needed.
Component Goal Activities needed
Example: Cardiovascular Increase my cardiovascular Jogging, Step ups
endurance endurance

I. POST TEST
Use the result of your physical fitness test and make a weekly plan on
how you can improve your strength, your flexibility and your endurance. Present
your output in a more creative way (collage, graphic organizer, pictograph).

II. ASSIGNMENT: TOUGH NUT TO CRACK

Select among these sports equipment what you like. Think about how you’ll use it.
Play for 10-15 minutes with your friends. Take down notes on the different
movements to be executed during the game. Relate those movements to the health-
related fitness. Write your observations on your activity sheet/notebook.

What to observe: What are the different movements you executed?

(e.g. running, swinging the bat, throwing the
ball…)

a. Identify the parts of the body involved and uninvolved while using the sports
equipment.
 b. While performing the sports, what specific skills or movements do you think
will help you build the four (4) components of HRF?

c. Identify the parts of the body involved and uninvolved while using the sports
equipment.

d. While performing the sports, what specific skills or movements do you think
will help you build the four (4) components of HRF?

e. Reflect how this sports activity can help enhance your health-related fitness
and achieve a balance and total fitness.

f. Among these activities, what would suit the needs of your family in terms of
HRF?

REFERENCES:
Drawing Physical education - https://www.pngwave.com/png-clip-art-eggau Teacher, Png -
https://www.pngwave.com/png-clip-art-woegv
Blackboard PNG - https://www.pngwave.com/png-clip-art-nuqed
Girls stomach measuring with tape twice isolated close up — Photo by iordani -
https://st2.depositphotos.com/2964705/9006/i/950/depositphotos_90067674-stock- photo-girls-stomach-
measuring-with-tape.jpg
Cheer Leader icon - https://www.pngwave.com/png-clip-art-npeqc Book Reading, boy PNG -
https://www.pngwave.com/png-clip-art-oaolj student PNG - https://www.pngwave.com/png-
clip-art-vxuga