ILOILO CITY COMMUNITY COLLEGE

Bachelor of Science in Tourism Management

P. E 1 PHYSICAL FITNESS AND GYMNASTICS

Lesson 5: Physical Fitness Testing, Components of Physical Fitness

Time Frame: 6 week
I. Learning Outcomes:
At the end of this module I can be able to:
- Recognize the importance of physical fitness.
- Identify the components and body parts being tested in physical fitness test.
-Follow the guidelines and procedure of physical fitness.

II. Learning Materials

Smartphone, internet access
III. Learning Activities

What to Know

Physical Fitness Testing plays an important role in an individual or students because of the different sets of activities that design to give
information on the status of individual about their over-all physical fitness. The result of the Physical Fitness Test will serve as a guide
in determining what P.E activities the student will needs to improve any physical fitness components of their physical fitness level in
general. Testing will also serve as the basis to evaluate the affectivity of P.E programs.

The Physical Fitness Test should be administered at least twice every semester. The pre-test at the beginning and the post test before
the end of the semester. This will help provide information on whether the Physical Education program in general helps and improves
the student’s optimum physical fitness.

The test items from the standard battery of ASEAN Schools are adapted to measure the overall physical fitness that includes health-
related and performance-related fitness. The following are the objectives of physical fitness:
1. Motivate students to improve and maintain desirable levels of physical fitness,
2. Encourage students to engage in physical fitness activities,
3. Establish reliable information on the physical fitness level of students to serve as basis in evaluating and improving Physical
Education program.

1. Define physical fitness as a state of well-being that allows people to perform daily activities with vigour, reduce risk of
health problems, and participate in a variety of physical activities.
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 UNDERSTANDING THE PHYSICAL FITNESS
Physical Fitness is the capacity of an individual to accomplish daily tasks or activities with alertness and vigor and still has sufficient
energy to enjoy leisure activities and still ready to meet unforeseen emergencies.

It is our responsibility to improve and maintain our physical fitness level through different physical activities like running, walking,
dancing, jogging, etc. The exercise that is effective must follow some specific principles which must be done at the right frequency,
intensity, and duration.

2. Why do you think regular exercise is not enough to your body healthy and fit?
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Physical fitness is a lifetime pursuit (ACSM, 1992). Being fit has many advantages, from helping you control your weight to giving
you a better night sleep. You cannot, however, build a store of fitness that will last for life. You need to exercise regularly all your
life and should exercise more not less as you grow older (Reader’s digest, 1988).

COMPONENTS OF PHYSICAL FITNESS

Physical Fitness is a very desirable quality to possess. There are two most important physical fitness components that may help to
determine the physical condition of a person or individual. These are Health-Related Physical Fitness and Skill-Related/ Performance-
Related Physical Fitness.
1. HEALTH-RELATED PHYSICAL FITNESS. This consists of those components of Physical Fitness that have a relationship in good
health.
2. 1.1 CARDIOVASCULAR. The ability of the heart and lungs to supply oxygen-rich blood to the working muscle tissues and the ability
of the muscles to use oxygen to produce energy for movement. The ability of the body to deliver oxygen and nutrients to tissue and to
remove wastes over sustained period of time.
1.2 FLEXIBILITY. The ability of the body to move joints and muscle in full range of motion. It is the quality that permits the freedom of
movement. It enables the individual to move efficiently and avoid injuries. It can help to prevent muscle strain and orthopaedic
problems such as backaches.
1.3 MUSCULAR STRENGTH. The ability of the muscle to exert force against a resistance for a short period of time. Strength is the
ability or capacity of a muscle or muscle group for exerting force against resistance. Strength is needed in all kinds of work and physical
activity. Muscle strength helps in maintaining proper posture and provides for greater endurance, power and resistance to fatigue. It is
also the capacity to sustain the application of force without yielding or breaking.
1.4MUSCULAR ENDURANCE. The ability of the muscle or a group of muscles to sustain repeated contractions or to continue applying
force against fixed objects.
1.5 BODY COMPOSITION. This refers to the makeup of the body in terms of muscles, bone, fat and other elements. It particularly
refers to percentages of fat in the body. It is usually reported as normal, overweight, obese, etc. An excess of fat in the body is
unhealthy because it requires more energy for movement and may reflect a diet high In saturated fat. Exercise is effective as one way
to control body fat.
2. SKILL-RELATED/PERFORMANCE-RELATED PHYSICAL FITNESS. It consists of those components of Physical Fitness that have
a relationship in performance in sports and motor skills.
2.1 SPEED. The ability to perform a successive or continuous movement within a short period of time.
2.2 AGILITY. The ability to rapidly/quickly change position or direction of the entire body in space with speed and accuracy. It requires
coordination and speed.
2.3 BALANCE. A state of equilibrium or maintenance of equilibrium while in stationary (static balance) or moving (dynamic balance).
The ability to control organic equipment neuron-muscularly.
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2.4 COORDINATION. The ability to use the senses together with the body parts in performing motor tasks smoothly and accurately.
This also refers to the ability to integrate the body parts to produce smooth motion.
2.5 POWER. The ability to exert an explosive force of muscles, force quickly. The combination of speed and strength. This also refers
to the ability of the muscle to release maximum force in the period of time.
2.6 REACTION TIME. Time elapse between stimulation and response.

3. Is physical fitness training beneficial or dangerous for stroke patients?

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Note:
The qualities that makeup both health-related physical fitness and skill-related physical fitness are largely the
same. Furthermore, the two components are essential for carrying on many of life’s activities. It is important
for the performance in most active sports or engaging in different sports.
The quality of whatever we do is related to our Physical Fitness level. The higher the level of physical fitness,
the better is our performance in our daily work. To attain better physical fitness, we need an optimum self-
discipline to have a proper exercise, good and balanced diet, refrain from different vices, the need to have
enough rest and sleep and engage in different recreational activities once in a while. Aside from being
physically fit, the aforementioned will help improve our total personality.
It is therefore advantageous to develop and improve the different components of fitness to enjoy a happy and
healthy life.

Reading Assignment.

 Search and Read about Physical Fitness Test Battery

Basically, a good cardiovascular fitness requires:

 A fit heart muscle.
 A fit vascular system.
 A fit respiratory system and fit blood.
 Fit muscle tissue capable of using oxygen.

The human body is a complex machine that transforms nutrients to energy in order to perform work. It is made up of different systems
that work together to accomplish this task. A brief review of the major system of the body may be necessary to better understand the
body and how its functions can be improved in order to produce better output (work). Of these systems muscular and skeletal systems
are given more emphasis as they are very significant in the production of motions which is most necessary in the development of
physical fitness.

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IV. Evaluation

Task

Instructions:
1. Find source, references about the major systems of the human body. ( Yellow pad) Read and Understand.
2. Make an essay, from your own words/ideas about the major system of the human body base on what you have search.
Explain your thoughts. (Short essay)
3. What is Skeletal System and the Function of Skeletal System?
4. What are the types of Bone?
5. What is Muscular System?
6. Function of Muscle?
7. Factors that influence fitness?
8. Answer your assignment and all activities in Microsoft Word
9. Send the file in PDF FORM or picture kimaprilgarillos@gmail.com . Or you may submit the hard copy if face-to-face is
permitted
10. Submission will be one week after you were given this module.
Rubric
10 pts – Content, Analysis, application
5 pts – Organization of Thoughts, Structure

Prepared by:
KIM APRIL M. GARILLOLS LPT
Instructor