SOUTHERN LEYTE STATE UNIVERSITY HINUNANGAN CAMPUS

Name: Jasmir L. Omang__________ Course & Year: BSIT 1-B_________Score: _________

Direction: Encircle the letter that corresponds as the best answer.

1. It is the capacity of each individual to accomplish daily task with alertness and vigor.
A. Physical Education C. Physical Fitness
B. Physical Appearance D. Physical Interest
2. It is a personal matter and must be viewed within the context of an individual’s daily life
activities.
A. Physical Education C. Physical Fitness
B. Physical Appearance D. Physical Interest
3. It is being able to do and continue physical activity involving the whole body for a long
period of time.
A. Cardio-Respiratory Emergencies C. Cardio-Respiratory Endurance
B. Cardio-Respiratory Energy D. Cardio-Respiratory Encouragement
6. It is also the capacity of the body to postpone the onset of fatigue and persist in a given
strenuous task involving body movement.
A. Cardio-Respiratory Emergencies C. Cardio-Respiratory Endurance
B. Cardio-Respiratory Energy D. Cardio-Respiratory Encouragement
7. It is the ability of the muscles to produce or a person’s ability to exert maximum force.
A. Muscular Range C. Muscular Strength
B. Muscular Injury D. Muscular Balance
8. Muscular strength becomes ___ when the force is exerted repeatedly over a period of
time.
A. Muscular Range C. Muscular Endurance
B. Muscular Injury D. Muscular Balance
9. It is the ability of the muscle to move joints with ease through the normal range of
motion.
A. Fitness C. Flexibility
B. Force D. Fitting
10. It is the ability to perform wide range of motions easily and without strain injury.
A. Fitness C. Flexibility
B. Force D. Fitting
11. Which of the following is NOT a definition of Physical Fitness?
A. It is the capacity of each individual to accomplish daily task with alertness and vigor.
B. It is a personal matter and must be viewed within the context of an individual’s daily life
activities.
C. It is defined as a faithful reproduction of man’s manifold experiences blended into one
harmonious expression.
D. They differ in age in age, sex, body, as well as in their occupation and lifestyle.
12. The ability to perform a movement in a short period of time.
A. Starting blocks C. Speed
B. Sufficient energy D. Senses
13. The following are the components of Physical fitness, EXCEPT:
A. Cardio-Respiratory Endurance C. Agility
B. Flexibility D. Muscular Strength

14. The following are the physical fitness components that are skill related, EXCEPT:
A. Balance C. Flexibility
B. Reaction time D. Coordination
15. The following are the physical activities of Agility, EXCEPT:
A. Wrestling C. Surfing
B. Footballers D. Gymnastics
16. The following are the physical activities of Balance, EXCEPT:
A. Gymnastics C. Wrestling
B. Surfing D. Biking
17. The ability to release maximum force very quickly.
A. Coordination C. Power
B. Speed D. Agility
18. The linking of the senses such as sight and hearing through the brain to parts of the
body.
A. Power C. Coordination
B. Reaction Time D. Balance
19. To produce smooth, quick and efficiently controlled movement.
A. Balance C. Coordination
B. Agility D. Power
20. The ability to move and change direction quickly.
A. Speed C. Agility
B. Power D. Coordination
21. It is the amount of time it takes to make a physical response once you see the need to
take an action.
A. Power C. Reaction time
B. Speed D. Balance
22. Measures leg strength and power.
A. Push Ups C. Standing long jump
B. Curl-Ups D. 3mins.Step-test
23. Measures strength and endurance of abdominal muscles.
A. Shuttle Run C. Curl-Ups
B. Push-Ups D. Pull-Ups
24. Measures speed.
A. Sit and Reach C. 50-meter sprint
B. Shuttle Run D. Flexed-Arm hang
25. Measures the strength and endurance of the muscles of the arms and shoulder girdle.
A. Shuttle run C. Pull-Ups
B. 1000m run D. Flexed-Arm hang
26. Measures the strength and endurance of the muscles of the arms and shoulders.
A. Sit and Reach C. Flexed-Arm hang
B. Pull-Ups D. Curl-Ups
27. Measures agility and coordination.
A. 3mins. Step test C. Shuttle run
B. 1000M run D. 50m sprint
28. Measures the flexibility of the lower back and hamstring muscles.
A. Push-Ups C. Sit and Reach
B. Shuttle run D. Curl-Ups

29. Measures cardio-respiratory endurance.

A. Sit and Reach C. 1000M run
B. Standing Long Jump D. Shuttle run
30. It is a combination of speed and strength.
A. Physical activities C. Power
B. Push-Ups D. Pull-Ups

SELF-TESTING ACTIVITIES
SURVEY QUESTION:

Physical Activity and Physical Education – What’s the difference? Write your answer
on the space/box provided below.
For me, physical fitness is a state of health and well-being and, more specifically,
the ability to perform aspects of sports, occupations and daily activities. Physical fitness is
generally achieved through proper nutrition, moderate-vigorous physical exercise, and
sufficient rest. While Physical Education develops the skills, knowledge, values and
attitudes needed for establishing and enjoying an active and healthy lifestyle, as well as
building student confidence and competence in facing challenges as individuals and in
groups or teams through a wide range of learning activities.

Module 1 : UNDERSTANDING PHYSICAL FITNESS

Activate Prior Knowledge:

Direction: Define Physical Fitness by illustrating any physical activities inside the box
below.
When we say physical fitness, it is refers to the ability of your body systems to work
together efficiently to allow you to be healthy and perform activities of daily living. Being
efficient means doing daily activities with the least effort possible. By doing some
household chores for example cleaning the house and exercises routine like jogging, biking
and so much more.
ACTIVITY
Talk/ chat or message to 3-5 students or any member of your family or friends and ask
them Why is physical activity important? Gather their responses by writing on the
space/box provided below.
=>According to them, it is important so our body remain healthy and physically fit. Other
say, performing Regular exercise and physical activity promotes strong muscles and bones.
It is important so to be physically fit to remain healthy and live a happy life.

APPLICATION AND ASSESSMENT:

Direction: Read and Answer the following questions in a space provided below.
(10POINTS)

1. What is Physical Fitness? (in your own)

For me, Physical fitness refers to the ability of our body systems to work together efficiently
to allow you to be healthy and perform activities of daily living. It is defined as the body's
ability to function efficiently and effectively in work and leisure activities

2. Give at least 20 physical activities related to physical fitness?

(10EACH – 20P0INTS)

Home School

 Doing household chores.  Cleaning the school’s backyard

 Cleaning the backboard
 Taking the stairs instead of the
 Playing basketball
elevator.
 Walking and running
 Feeding the chicken and pigs  Attending Schools Zumba after flag
 Cleaning the backyard ceremony
 Mopping the floor  Cleaning the Laboratory area
 Throwing garbage’s
 Washing dishes
 Sweeping the floor
 Sweeping the floor  Playing frisbee
 Cooking foods  Cleaning the classroom C. R
 Painting walls
 Throwing garbage

Direction: Write a reflection on what you have learned in this lesson. (10 points)
 I learned that we need to take care of our body to become physically fit by doing some of
our daily activities that will help us to be healthy and enjoying a happy life. There are so
many physical activities that we can perform in our home and even in school and in
community.

I realized that Physical fitness is important, performing

regular exercise and physical activity promotes strong muscles and bones. It improves
respiratory, cardiovascular health, and overall health. Staying active can also help you
maintain a healthy weight, reduce your risk for type 2 diabetes, heart disease, and reduce
your risk for some cancers.

Module 2: COMPONENTS OF PHYSICAL FITNESS

Activate Prior Knowledge:

Direction: Write as many information of what you already know about COMPONENTS OF
PHYSICAL FITNESS in the given diagram.

Muscular Strength Cardiovascular endurance 

Muscular strength is the amount of force a
muscle can produce. Examples would be
the bench press, leg press or bicep curl.
The push up test is most often used to test
muscular strength.
Flexibility
Cardiovascular endurance is the ability of the
heart and lungs to work together to provide the
needed oxygen and fuel to the body during
sustained workloads. Examples would be
jogging, cycling and swimming. The Cooper
Run is used most often to test cardiovascular
endurance.

Flexibility is the ability of each joint to move

through the available range of motion for a
specific joint. Examples would be stretching
Components
individual muscles or the ability to perform of Physical
certain functional movements such as the Fitness Muscular endurance 
lunge. The sit and reach test is most often
used to test flexibility. Muscular endurance is the ability of the
muscles to perform continuous without
fatiguing. Examples would be cycling, step
machines and elliptical machines. The sit
Body composition up test is most often used to test muscular
endurance.
Body composition is the amount of fat mass compared to
lean muscle mass, bone and organs. This can be
measured using underwater weighing, Skinfold readings,
ACTIVITY and bioelectrical impedance. Underwater weighing is
considered the “gold standard” for body fat measurement,
however because of the size and expense of the
equipment needed very few places are set up to do this
kind of measurement.
Direction: Write #SLSU if statement is correct and #HC if the statement is false on the
space provided. (2points each)
__#SLSU_1. Muscular strength becomes muscular endurance when the force is exerted
repeatedly over a period of time.
__#SLSU_2. We are different from one another.
___#SLSU___3. We are considered physically fit if we can perform our daily work efficiently
and effectively with alertness and vigor.
___#SLSU___4. The exercise to be effective, must be done at the right frequency, intensity
and duration.
___#SLSU___5. The law of use and disuse is applicable to our body.
__#SLSU____6. We must do something because we cannot maintain our present physical
fitness level if we do not have physical activities.
__#SLSU____7. Being able to do and continue physical activity involving the whole body for a
long period of time is called cardiorespiratory endurance.
__#SLSU____8. Flexibility is the ability of the muscle to move joints with ease through
normal range of motion.
___#SLSU___9. Muscular strength simply defined as the ability of the muscles to produce or
a person’s ability to exert maximum force.
__#SLSU____10. Running, walking and dancing are the examples of physical activities.

Application and Assessment:

Direction: Enumerate the Components of Physical Fitness and Define each component in
your own.

Components of Physical Fitness Definition

1. Muscular Strength 1. Muscular strength is the amount of
force a muscle can produce
2. Cardiovascular endurance  2. Cardiovascular endurance is the
ability of the heart and lungs to
work together to provide the
needed oxygen and fuel to the body
during sustained workloads.
3. Body composition 3. Body composition is the amount of
fat mass compared to lean muscle
mass, bone and organs.

4. Muscular endurance 4. Muscular endurance is the ability

of the muscles to perform
continuous without fatiguing.

5. Flexibility is the ability of each joint

to move through the available range
 of motion for a specific joint.
5. Flexibility 

Direction: Give at least 5 examples of physical activity of the ff. (basic components).
(15POINTS)
Cardio – Respiratory Muscular Strength Flexibility
Endurance
1. running or 1. lifting weights.  1. stretching.
jogging. 

2. swimming. 2. working with  2. yoga.

resistance bands.

3. cycling. 3. heavy gardening,  3. tai chi.

such as digging and
shoveling.

4. dancing. 4. climbing stairs.  4. Pilates.

5. boxing. 5. hill walking. 5. basketball

Direction: Write a reflection on what you have learned in this lesson. (10 points)
I learned that there are components of physical fitness like Cardio – Respiratory
Endurance, muscular strength, and flexibility that will help us choose what are some best
exercises that we need to perform.
I realized that we need to practice and perform those components of physical activities to
help us be a physically fit and help us burn some excessive fats and calories.
Module 3: PHYSICAL FITNESS COMPONENTS THAT ARE SKILL RELATED
Application and Assessment:
Direction: Give at least 2 examples of physical activity of each component.
Skill Related Components Examples
1. Agility 1. Lateral Plyometric Jumps.
Forward Running, High-Knee Drills

2. Balance 2. Standing Crunch with Under – the –

Leg Clap
Sumo Squat with Outer thigh Pulse
3. Coordination 3. Throwing and catching a ball

4. Speed 4. Single – Leg hurdle Jumps

Sprint

5. Reaction time 5. Paddle sports for hand-eye

coordination.
Video games to practice anticipation.

6. Power 6. Squat Jump

Barbell Curl

Direction: Enumerate and defined the Physical Fitness components that are skill.
Components of Physical Fitness Definition

1. Speed 1. the ability to perform a movement

or cover a distance in a short period
of time.

2. Coordination 2. the linking of senses such as sight

and hearing through the brain to
parts of the body to produce
smooth, quick and efficiently
controlled movement.

3. Balance 3. the ability to remain stable even

when moving.

4. Agility 4. the ability to move and change

direction quickly

5. is the amount it takes to make

 5. Reaction Time physical response once you see the
need to take an action.

6. Power 6. the ability to release maximum

force very quickly. It is a
combination of speed and strength.

Direction: Write a reflection on what you have learned in this lesson. (10 points)
I learned that improving our overall fitness can help us no matter what sport or other
form of exercise we engage in. But where performance  is concerned, the greatest
improvements arise from training that develops the skills specifically related to your
activity of choice. Knowing these components of physical fitness related to skill help us
getting fit and improving performance.
I realized that the health-related components of fitness are important for everyone, in all
walks of life, regardless of whether they have a desire to compete in or perform a physical
activity at an optimum level. These components of fitness are crucial for physical health
and lend themselves to positive lifestyle outcomes,