MODULE 1

PE 1 - PHYSICAL FITNESS AND HEALTH

INTRODUCTION

      Physical Education is a component of the curriculum. It refers to the four subjects

given in the first four semesters of college work. Its inclusion as a subject is mandated in
Article XIV, Section 19, Paragraph 1 of the 1987 Philippine Constitution, which states that
“The state shall promote physical education and encourage sports program, league
competitions, and amateur sports, including training for international competitions, to foster
self-discipline, teamwork, and excellence for the development of a healthy and alert
citizenry”.
      Physical Fitness is the pre-requisite course for the three other basic PE courses. It
deals with the concept of Physical Education and focuses on the fundamental components
and principles of fitness, including competency in motor skills, movement patterns, and
strategies needed to perform a variety of physical activities. Students will work towards
achieving a level of physical fitness for health and performance while demonstrating
knowledge of fitness concepts, principles, and strategies.
      This course includes a series of activities that offer different modalities for student
engagement and content retention. After each lesson, learning activities and virtual
demonstration follow, which enhances the depth of understanding of the subject matter
through the lesson’s objectives.
Students enrolled in this course are required to complete 36 hours of physical
activity.

COURSE LEARNING OUTCOMES

At the end of the module, the students are expected to:
1. Understand the content knowledge of Physical Fitness and Health. (1.1.1)
2. Demonstrate mastery of all fundamental movement patterns through the creation of skill and
health related fitness exercise based on the given standards. (PO2.1)

CONTENTS OF THE MODULE

This module contains the following lessons:
Lesson 1 : NORSU Preliminaries
Lesson 2 : Physical Fitness Components
Lesson 3 : Physical Fitness Test Pre-Test

DIRECTIONS ON HOW TO USE THE MODULE PROPERLY

           Below are the salient points to guide you in using this module to gain a deep
understanding of the information provided in this module. Please be guided accordingly.
1. Three lessons are containing in this module are explained significantly. Read the
discussion thoroughly to gain an understanding of the content.
2. Each lesson has Specific Learning Outcomes (SLOs) where you can find on the first page.
3. Read them by heart to achieve the learning competencies that you need to attain.
4. You must answer with all Learning Activities/Exercises (LAEs) to help you acquire the
SLOs.
1
5. If you have queries regarding the topic/s of the lesson, please don't hesitate to ask
through text, chat, or email.
6. Being your instructor, I should be the one to check all your responses to the given tasks to
determine how far you learned from our discussion.
LESSON 1

NORSU PRELIMINARIES

 This lesson consists of four sub-topics: NORSU VMQP, Core Values, and NORSU

 HYMN. It is essential to discuss this lesson since the abovementioned topics are the
backbone of uor esteemed Negros Oriental State University. It reflects the history of the
institution.

Lesson Objectives:
1. Perfect the Core Values of SAPPHIRE (Spirituality, Accountability, Professionalism,
Patriotism, Harmony Integrity, Respect, Excellence) as an embodiment of a true
NORSUnian.

2. Deliver excellent instruction, relevant and responsive research and extension services,
and quality–assured products through competent and highly motivated human capital.

1. NORSU Vision, Mission, Quality Policy, and CORE VALUES

        “Effectiveness without values is a tool without a purpose.”

-- Edward de Bono, (1933)
 
The declarations of vision and mission include a focal point that helps everyone to be
united in the organization, thereby ensuring that everyone works for a common goal. It
helps to improve the organization’s quality and productivity. 

Vision and mission statements are the organization’s compass and goal, respectively.
Without our vision and mission is like going on a journey without knowing the direction
you are to follow on the destination. (Norja Vanderelst, 2017)

VISION
     A dynamic, competitive, and globally responsive state university.

MISSION
The University shall provide excellent instruction, relevant and responsive research
and extension services, and quality-assured production through competent and highly
motivated human capital.
2
QUALITY POLICY
Negros Oriental State University commits itself to provide quality instruction,
research, extension services, and production, as well as to comply with applicable
regulatory requirements and improvement of its management system.

CORE VALUES
S-spirituality
A-accountability
P-professionalism
 P-patriotism
H-harmony
I-integrity
R-respect
E – excellence

2. NEGROS ORIENTAL STATE UNIVERSITY HYMN

“His life was a hymn in praise of honor, uprightness, and patriotism”

-- Orestes Ferrara

Committing to understand a solemn song is the best way to make a difference as part of
the institution. The NORSU Hymn amplifies the voice and thoughts of each NORSUnians’ life
goals.
For you to know the lyrics of the institutional hymn, let us listen and be familiar with our
solemn song. For audio purposes, refer to this link:
https://www.youtube.com/watch?v=1HSizr7I7u4

NORSU HYMN “NORSU: Our Pride, our Hope, our Future”

Lyrics: HON. HENRY A. SOJOR, Ph.D.,

T. VALENTINO S. SITOY, JR., Ph.D.
Music: CECILIUS GENARO I. CONCEPCION III

In this sunny southern clime

Hails a school, right for all time;
Negros-born, our honored guide,
NEGOR STATE glory is our pride!

For the many and the few;

STATE U leads to heights anew;
For the last and for the least,
STATE U gives HOPE for the best!

Refrain:
Azure blue and lily white,
NORSU standard, plain in sight;
Lift the lamp of wisdom bright,
NORSU guidance for the right.

And its pylons open wide,

To great service on each side;
For the FUTURE of this land,
NEGOR STATE answers the demand!
(Repeat Refrain)

Our Pride, our Hope, our Future - NEGROS ORIENTAL STATE UNIVERSITY
Learning Activities

Activity 1

1. Having read the NORSU VMQP and Core Values, share your insights and discuss further the
meaning of its: (5 pts. each)
A. Vision
This means that students need the awareness, skills and knowledge to understand, navigate
and flourish in this increasingly global economy. The world is more interconnected and interdependent
and students need to be globally competent to succeed. To be in college and career ready, students need
to be prepared and responsible academically, as well as behaviorally.

B. Mission
In order for our school to produce competent students we shall do our best to be responsible
enough to be a good individual and be competent. We should do our responsibilities to strive hard and
dream high. NURSO will help us to achieve our dreams, helps us to grow and helps us to be professional
someday.

C. Quality Policy
This means that they will provide quality instruction, research, extension services and
production for the students to be able to comply the requirements and to continue of feeds improvement.
They provides us the best and competent knowledge and skills that we may apply in our daily lives. It is
very important for us to have this information and knowledge that the university has given us with the
help of teachers and faculties not just the university must provides that all but also the students who
keep their part on sharing knowledge and skills to everyone in the university.

D. Core Values
The university teach us to have the values like being spiritual, always taking God no matter how
hard life is, be accountable and professional enough to face the problems, to patriot and have integrity
for the harmony of our university and also in our country .
4

2. Interpret the meaning expressed in the song “NORSU HYMN” by stanza. Use the template
below to write your insights. (5 pts. each)
 
STANZA #1: 
This means that Norsu gives us shine and guide us in our dreams and career path.
  STANZA #2:
This means that even in our hardest and challenging time, there is hope that shine us to fight.

REFRAIN:
This means that Norsu gives us bright to see our future, to give us hope that someday we can
achieve our dreams.

STANZA #3:
This means that even if we face a lot of trials and struggles in life but still Norsu are always
there to give us service, advice and queries.

Activity 2 
 Memorize the lyrics of the NORSU Hymn and familiarize its tune, following the given
link above. Record a video singing the NORSU Hymn while your eyes are focusing on the
camera. Submit your output through a messenger.

Your performance is rated using the Rubric below;

1. Diction - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - 20 %
2. Intonation - - - - - - - - - - - - - - - - - - - - - - - - - - - - 20 %
3. Vocal Quality - - - - - - - - - - - - - - - - - - - - - - - - - - 20 %
4. Rhythmic Interpretation - - - - - - - - - - - - - - - - - - - 20 %
5. Dynamics - - - - - - - - - - - - - - - - - - - - - - - - - - - - 20 %
TOTAL - - - - - - - - - - - - - - - - 100 %

Sources
 https://www.youtube.com/watch?v=1HSizr7I7u4

 https://www.facebook.com/TheNORSUnianOfficial/posts/this-is-the-updated-vision-mission-and-
quality-policy-of-negros-oriental-state-u/2654052594645701/

LESSON 2 – Components of Physical Fitness

Specific Learning Outcomes
1. Value the importance of Physical Fitness Components through an essay composition.
2. Identify and discuss the components of health- and skill-related fitness.
3. Apply Skill- Related Components with skillful performance using relevant and available
instructional materials.

Motivation
We know that everyone wants to feel good and to be physically fit. Being physically
fit is a must in today’s world. Everyone is expected to stay healthy and we can’t do that
without hard work.
Maybe you are familiar with the words fitness and physical fitness, but probably you
are not quite sure of the real meanings of these words. In this lesson, you will learn
what those words mean. The two components of physical fitness are also well taken.

Discussion

Fitness - means the person is capable of doing the tasks effectively, since his fitness
components are fit or healthy, or they are at an optimum level. These fitness
components are related and are mutually independent.

Physical fitness - means having a sound or a healthy body. It is the condition wherein the
body and the system of the person are functioning effectively. To develop and
maintain the soundness of the body system, one must observe a healthy lifestyle like
proper nutrition, regular exercise, rest, relaxation, and other fitness-related activities.
 A person who is physically fit is dynamic and able to do and enjoying his day to
day activities efficiently and effectively without having a feeling of tiredness and still
has the energy to use for his free time and to any circumstances that need immediate
action.

Physical fitness composes the components that are related to health, and the
other is related to the skill. Both contribute to the kind of life that one has.

Components of Physical Fitness

1. Health-related fitness (HRF) - demands exercise activities to be done for the

development of its components e,g, cardiovascular endurance, and the rest of
them for the improvement of your physical health and keeping you healthy.

The Components of Health-related Physical Fitness

a. Cardiovascular endurance – refers to the capability of the cardiorespiratory

system to transport or provide nutrients and oxygen to the muscles as fuel
for a sustained exercise and to expel waste from the cells. A fit person can do
6
any physical activity over some time without stress. Aerobic exercise like
swimming, cycling, dancing, and walking for a sustained length of time is
best.

b. Muscular endurance – the muscles can perform movement continuously for a

relatively long period without being tired. Muscular endurance can be
improved using aerobic exercise.

c. Muscular strength - the muscles can lift weights, or carry a heavy object, pulling
or pushing a heavy load without being injured, and able to do the day to day
activities efficiently. You can improve and develop your muscular strength
through resistance training.

d. Flexibility - means the various joints of the body have the potential to perform
a movement from full extension to full flexion (bending) with a pain-free
range of motion. Perform flexibility exercise when your muscles are already
warm so they can stretch further without pain.

e. Body Composition - is a healthy proportion between fat and the non-fat mass
(muscle, bones, and organs). If the percentage of your body fat is lower and
your non-fat mass is higher, it means you have a healthy body composition.
Body composition makes up your weight. Factors are affecting your body
composition: family history, age, physical activity, metabolism, diet, and
gender.

2. Skill-related Physical Fitness - it is the potentiality in performing efficiently the

physical tasks related to sports.

Components of Skill-Related Physical Fitness

a. Agility - is the capability of your body to move and to change the direction
 rapidly, efficiently, and effectively, while maintaining equilibrium in response to a
stimulus. The signs of being agile are not only for the performance in sports but
how you move for your day to day activities. You can improve your agility by
merging specific drills into your regular fitness program.
.
b. Coordination – is the potentiality of the person in moving his body parts effectively
together with his senses. For example, batting a ball in softball, you are using
hands and eyes together, also in hitting a tennis ball, in kicking a ball, and in
juggling.

c. Reaction Time – it is a time gap it takes for the brain and nerves to react to a
stimulus. A fit person can quickly respond in a situation needing a quick
decision.

d. Balance – the person can control his body position while performing a complex
7
movement, e,g, a handstand, or while in moving e,g, on a balance beam.

e. Power- is the capability of the athlete to bring out quickly his most comprehensive
strength during his performance e,g, jumping, or a sprint start.

f. Speed - the person is capable of executing a movement in a very brief time e,g,
some skills of lawn tennis, basketball

How to stay fit?

Physical fitness requires a change in your lifestyle because being physically fit
doesn’t only count your body but it also involves your mind and spirit. If a person is
physically fit, but mentally unwell he/she will not be able to perform perfectly. Mental
fitness can only be attained if your body is functioning well. Be free from stress and
exercise regularly, eat a proper diet because you become what you eat for what your
eating reflects on the total outlook of your body. Many have said that it's so hard to fit in,
and yes it’s true. Being physically fit doesn’t happen overnight, it requires a lot of your
efforts and sacrifices. Hard to fit in? Get Fit.

Learning Activities/Exercises

How to stay fit and healthy? Since we finished discussing physical fitness, it is time to
apply it in our daily lives. May we be at home, church, or outside, try to do some of the
Skill- Related Components. Rest assured that this will help your body to be physically
healthy. A quote once said, “it costs a lot of money to stay fit, but it’s even more
expensive to get sick” – Ashleigh Brilliant.

Activity 1. Think of your daily routine that may contribute to the enhancement of your
Health-Related Fitness (HRF) and make the most of your body potential. Name the
HRF you speculate may develop each particular activity. Write your answers to the
space provided below. (2 pts each number)

My Daily Routine Activities -- Health-Related Fitness

 1.__Washing Clothes________________________________Muscular Strength__
2.__Cooking_______________________________________Body Composition__
3.__Walking_______________________________________Cardiorespiratory___
4.__Jogging________________________________Cardiovascular Endurance___
5.__Fetching of Water_______________________________Muscular Endurance

8
Activity 2. Assessment of the Six Components of Skill-Related Fitness
               Perform the activity following the given link;
        https://www.youtube.com/watch?v=bKpD1VIbxdg.  The purpose here is to help you
understand the result of your heart rate when you perform tasks for the development of
the six components of skill-related fitness. Each activity is executed in 30 seconds as fast
as many times as you can. Count your heartbeat for one minute before and after your
performance. Record the result on the form provided. Record a video of your activity and
send your output through a messenger.
 

Activity Time Component of Skill- Heart Rate Heart Rate

Related Fitness Before After
Skipping Rope 30 sec. Coordination 30 56
Hexagon Test 30 sec. Agility 25 50
Mountain Climbing 30 sec. Speed 58 80
Jump in Place 30 sec. Power 45 61
Drop and Catch 48 70
Hold a ball in one hand and drop.
Attempt to catch the ball with the 30 sec. Reaction Time
same hand just before
it hits the ground.

Teacher Intervention
If you have queries or need clarification about the lesson or the learning tasks, please feel free to
ask thru chat, text, or a phone call. Proceed to answer the Practice Task/Assessment to find out how
much you learned from the discussion.

Practice Task/Assessment.

Discussion. Answer the questions based on what you have learned on the topics that we
discussed. (5 pts each)

1. What is Fitness?
Is the person who is capable of doing the tasks effectively, since his fitness components are
fit or healthy, or they are at an optimum level.

2. What is Physical Fitness?

Means having a sound or a healthy body. It is the condition wherein the body and the system of
the person are functioning effectively.

3. Differentiate health-related fitness from skill-related fitness component

 Skill-related fitness refers to your ability to perform physical tasks efficiently as it relates to a
particular sport, and health-related fitness relates to your day-to-day activities.
9

4. What are the six Skill-Related Physical Fitness Components? Site examples each that
you see every day. (3 pts. each)
The six skill-related physical fitness components are agility(ex. Side-step toe touch), balance(ex.
Single leg lift), coordination(ex. Jump rope), reaction time(ex. Drop and catch), Power(ex. Squats) and
speed(ex. Interval runs).

5. Make an essay of 150 – 200 words that tell how important it is to be physically
fit. (15 pts.)

Being physically fit is very important because it allows us to be healthy active with sports and
other outside activities. We will able to get around town by biking and walking long distances without
needing to stop and rest. It will also improve the performance of all the muscles in our body including
heart, and helps with, balance, power, speed, coordination, and many more aspects. It can help deliver
good health benefits that can’t be received any other way and capable of living life to its fullest extent.
Being fit does more for your body than just reducing body fat and gaining muscle. For instance, being
physically fit drastically improves healthy heart function and reduces the risk of heart disease. In the
article, the benefits of being fit, the author, Justin Williamson explains how being fit improve heart health.
“As your heart is a muscle this will mean that it gets strengthened in much the same way as your bicep
would from lifting a dumbbell and that can mean you are less likely to suffer heart disease, heart attack
or other problems. What Williamson is saying, is that when exercising, your heart is getting trained just
like any other muscle in your body would, and in doing so, it reduces the chance of getting a heart
disease; whereas someone who is not physically fit has a higher chance of getting a heart disease, or
having a heart attack.

10
 Assignment
Enrichment Activity (15 pts.)
1. Create a collage of at least five pictures from any sources illustrating individuals
performing varied activities. Relate their action as shown and give the benefits.

A.Soccer B. Running

Action –
Benefits
C. Basketball. D. Tennis

E. Dancing
a. SOCCER- It increases aerobic capacity and cardiovascular health, lowers body fat and
improves muscle tone, builds strength, flexibility and endurance, increases muscle and bone strength,
improves health due to shifts between walking, running and sprinting.

b. RUNNING- It improve cardiovascular fitness, burn plenty of kilojoules, help maintain a healthy weight,
strengthen muscles and help to build strong bones, as it is a weight bearing exercise.

c. BASKETBALL- It develops concentration and self-discipline, build up muscle, improve balance and
coordination, build endurance and burn calories.
d. TENNIS- It teaches us a lot about ourself; the depth of our inner strength, discipline, tenacity and the
mastery of our emotions. It all boils down to how hard we are willing to work to better ourself and to
win.

e. DANCING- It helps to prevent falls, improve posture and flexibility, lift mood and ease anxiety. It’s
also a fun activity that sharpens the mind, increases aerobic power and strength, builds social bonds, and
can reduce pain and stiffness.

5. Share trends in physical fitness that you know, and that may help you strengthen your
thoughts on the importance of physical fitness for having a good life. (10 pts.)

The trends in physical fitness that I know, and that may help me strengthen my thoughts on the
importance of physical fitness for having a good life is jogging because through this it stretch my
muscles and can help my body stay limber.

Sources:

 https://www.youtube.com/watch?v=bKpD1VIbxdg.
 https://www..google.com/search?
q=what+is+fitness&oq=what+is+fitness&aqs=chrome..69157j015j69i61l2.6875j1j7&sourceid=c
hrome&ie=UTF-8
 https://slideplayer.com/slide/6194205/
 https://www.slideshare.net/victorpilates/physical-fitness-8388354?fbclid=lwAROzCl6q5V
Z5-lXxzufVZeObUQuZlsqvBtFuAormjOqQ5yCOvhuxfKVOFl
 https://shodhganga.inflibnet.ac.in/bitstream/10603/96557/9/09_chapter%201.pdf

11

LESSON 3 – Physical Fitness Test (Pre-Test)

Specific Learning Outcomes

1. Value the significance in taking one’s body mass index.
2. Perform and execute properly every physical fitness test, and record the correct data of
each test heartily.
3. Explain the meaning of physical fitness test and its importance.

Motivation/Prompting Questions
Everyone knows when he is overweight, out of condition, or lacking in
some strength and endurance. Students should take time to measure and analyze
their fitness and to ask themselves the following questions:
1. What is my physical fitness (performance) age?
2. How can I improve my physical fitness?
      To answer these questions, one must undergo a physical fitness Assessment.

Discussion
Fitness Assessment - is a way of helping you in identifying your strengths and
 weaknesses and determining the level of your physical fitness through a series of
testing. The result will aid you in designing achievable fitness goals.
One of the tools in fitness assessment is the calculation of your BMI

What is Body Mass Index (BMI) ?

Body Mass Index (BMI) - it is the value taken from your weight in kilograms
divided by your height squared in meters. It is an indicator of obesity and
underweight.

How is BMI Calculated?

In calculating your BMI, take your weight in kilogram and divide it twice with your
height (height (m)2).

The formula is :

BMI = Weight Kilograms (kg)

Height (m) / Height (m)

Example:
55 = 22.3 (Normal)
1.57 (m) / 1.57 (m)

If your height is measured in centimeters, divide your weight in kilograms by your

height in centimeters twice, then multiply it by 10,000.

Example:
Kims’ weight is 55.3 kg and his height is 142.6 cm. What is his BMI?
(55.3 kg/142.6 cm/142.6 cm) x 10,000 = 27.2 (Overweight)
12

Learning Activities/Exercises

Activity 1 (5 pts. each number)

Practice calculating BMI by using the metric system. Identify its Classification.
Write your answers on the box provided below.
BMI Classification
Father 23.9 Normal
Mother 24.5 Normal

1. Father’s weight is 72.4 kg and his height is 1.74 meters. What is father’s BMI?
BMI= __ ___72.4_____
 1.74(m)/1.74(m)
= 23.9(Normal)
2. Mother’s weight is 60 kg and her height is 156.6 cm. What is mother’s
BMI?
(60kg/156.6cm/156.6cm)×10,000=24.5(Normal)

NOTE: SHOW YOUR COMPUTATION.

Activity 2 (2 pts. each number)

Answer and accomplish the following:
1. Calculate your BMI and identify its classification. Show your calculation.
BMI= ______52______
1.54(m)/1.54(m)
= 21.9(Normal)

2. What should be the ideal BMI of a person? and how can he acquire a normal BMI?
The ideal BMI of a person should 18.5-24.9 . He can acquire a normal BMI by exercising
at least 60-90 minutes most days of the week, staying hydrated and eat a balanced diet .
3. How does it feel to be fit and healthy?
Feeling good and having lots of energy, confident, happy and empowered.

4. How does it feel to be unfit and unhealthy?

I feel weak, stress, pale, and I feel like my brain is not functioning well.
Note: You should keep your BMI's result for you need it during the pre-test.
13

Physical Fitness Test Battery

To achieve optimum fitness, one must undergo first with a Physical Fitness Test.

What is the Physical Fitness Test?

It is a systematized test that measures the fitness components of the students and
gives information about the status of their overall fitness. For health and fitness purposes,
the fitness program appropriate for the students is based on the result of the test. Twice in
a year, the Physical fitness test is administered. At the start of the school year, students in
Physical Education 1 will go through a physical fitness pre-test to determine their fitness
level, and the result also serves as a guide in determining the type of physical education
activities needed by them for the improvement of their physical fitness components in
general.
A post-test is conducted on the last month before the current semester ends to assess
whether the physical education program in totality meets its objective of helping students
in achieving the optimum level of fitness.

Some Important Guidelines before Conducting the Physical Fitness Test Battery:

1. Secure a medical certificate from your physician to determine your health status. If you
are needing medical care and are currently having medical treatment, please do not
hesitate to chat, text, or sending me a call.
2. Engaged in a 5-minute warm-up and stretching activities before the test, excluding the
3-minute step test.
3. Do not take heavy meals two hours before the activity.
4. Wear appropriate attire.
5. Take your pulse rate (at rest). The initial pulse rate should not be more than 120 beats
 per minute.

             Each test item has instructions and illustrations to give you an in-depth understanding
of the test. Perform each item diligently following the given instructions, and choose any
member in your family to assist you in taking the test and in getting the result of your
performance. Accomplish the test honestly.

14

Activity 3 – Physical Fitness Tests

1. Standing Long Jump

Purpose – for the power and strength of the leg muscles.
          Equipment:
a. measuring tool e,g, tape measure
          
  Procedure
For the test taker:
     a. Stand before the take-off line, make sure that the tip of your shoes must not
go beyond the line.
b. To start, have your knees bent, then swing both arms backward, and jump as
as far as you go. 

          For the Tester: 

     a. Place the tape measure firmly on the floor.
    b. Set the zero (0) point of the tape measure at the take off line. 
c. After the subject has landed from a jump, put a mark where the back of
the heels landed.

   Scoring - Record the distance of the jump in centimeters.

.
 https://www.topendsports.com/testing/tests/longjump.htm

2. Sit and Reach

Purpose: to determine how flexible the muscles of the lower back and hamstring.
Equipment: tape measure

Procedure
For the test taker:
a. Sit on the floor, back flat on the wall, and feet is approximately 12 inches apart.
b. Put one hand on top of the other, without bending your back, elbows, and knees,
position your hands on the floor.
c. Once the subject is ready, put the zero point of the tape measure, and without
bending the knees, the subject may start reaching the farthest point.

15

https://www.youtube.com/watch?v=uBrF5VfxrmM

For your partner:

a. Once the subject is ready (b – position) in the procedure, the zero point of the
tape measure will be placed at the tip of his fingers farthest from his body.

b. The subject’s knees are not bent as he reaches the farthest distance as he could.
c.. Measure the distance taken by the subject in centimeter.

Scoring – Record the distance taken in centimeter.

3. Curl-ups
Purpose: to test the strength and endurance of the abdominal muscles
Equipment: exercise pad

Procedure:
For the test taker:
a. Lie on your back, knees bent, and feet flat on the floor.
b. Put arms across the chest with no gaps at all times.
c. The partner will hold the subject’s ankles or lower legs.
d. When the command go is given, the subject will start raising his upper body
forward touching either his elbows or forearms to the thighs, then back by
lowering his torso, touching his shoulder blades to the floor to complete
 one (1) set-up.

16

https://www.topendsports.com/testing/tests/sit-up-pft.htm

Scoring: Record the number of properly attained sit-ups by the subject.

4. Pull-ups
Purpose: To determine the strength and endurance of the upper body.
Equipment required: An overhead horizontal bar with sufficient height for the
performer to hang from it, extending his arms and making his feet off from the floor.

Procedure:
a. To start, the subject will hold the horizontal bar with both palms either facing back
or forward. Arms in a full extension, locked, and feet not toching the floor.
b. From this position, the subject will lift his body up, reaching his chin over the
horizontal bar, then lower his body, extending his arms fully. This constiitute a
complete pull-up.
 c. The subject will keep on repeating the process until he stops for a reason.

Scoring : Record the number of correct

pull-ups made by the subject.

https://www.topendsports.com/testing/tests/pull-up-pft.htm

5. Ninety (90) Degree Push-ups

Purpose: To test the endurance of the upper extremities
Equipment: exercise pad

Procedure:
Men (standard push-up)
a. Assume a prone lying position on the exercise pad with palms flat on the pad,
fingers straight forward, straight legs, toes supporting the feet as shown in the
illustration below.
b. From the starting position, raise your upper extremities by straightening your
arms, your back and knees are also straight. Then down your body by flexing
your elbows until the upper arms are parallel to the floor. This constitute one
complete push-up. Repeat the process until you could no longer continue doing
the task.

17

For Women:
a. Assume a prone lying position on the exercise pad, palms flat on the pad, fingers
straight forward, keep your back straight and knees touching on the pad as shown
in the illustration below.
b. Raise your body by extending your arms, then down your body until the arms is
approximately 90 degrees angle at the elbows. Repeat the process until you could
 no longer endure your performance. Push-up must be performed 1 second going
up and 2 seconds going down.

gr-8-physical-educ-lm-q1-may29.pd
For your partner:
a. Counting of the subject’s performance should start once he/she lowers his/her
body on the pad, and the angle at the elbows reaches approximately 90 degrees.
See to it that the task is correctly done by the subject.

Scoring: Record the number of push-ups correctly done by the subject.

6. 1000 Meter Run

Purpose: To determine the endurance of the Cardiorespiratory
Equipment required:
a. Flat and clear surface
b. Stop watch

Procedure:
a. Stand before the starting line.
b. At the command “go” (start the clock), the subject will srtart to run at his own
pace. He/she may be permitted to walk.

18

https://www.topendsports.com/testing/tests/1000m-run.htm

Scoring: Record the performance time made by the subject finishing the
distance. Record it in minutes and seconds.

7. 50 Meter Sprint
Purpose: Measures speed
Equipment Required:
 a. Flat no-slip surface
b. Marking tape
c. Stop watch

Procedure:
a. Stand before the starting line.
b. At the command “go”(start the clock), the
Subject sprints until He reaches the finish
Line.

https://www.topendsports.com/testing/tests/
sprint-50meters.htm

Scoring: The subjec is given two trials. Record the best performance time in minutes
and in seconds.

8. Shuttle Run
Purpose: It measures agility and coordination.
Equipment Required:
a. Flat non-slip surface with two lines 10 cm. apart
b. Marking tape
c. Two wooden blocks measuring 10x5x5 c. For each runner

19
Procedure:
a. Stand before the starting line.
b. At the command “go” (start the stop watch) the subject sprints to opposite line to
pick one wooden block, runs back and putting the block before the starting line,
then turning having no rest he runs back to get and carry the second block back
to the finish line putting the block beyond the line. It is forbidden to step on the
start line at the start, as well as throwing the block to the start line.

https://woodgrovesec.moe.edu.sg/about-us/departments/physical-education/pe-
resources/the-fitness-tests/shuttle-run

Scoring : The performance time is recorded once the second wooden block is
 properly placed beyond the starting line. Record the time in seconds.

9. 3-Minute Step Test

Purpose: measures the endurance of the cardiorespiratory
Equipment:
a. 12 inches height step
b. Stop watch

Procedure:
For the Subject
a. Stand in front of the step
b. At the command “go” (start the clock), start stepping up and down for 3
minutes.
c. At the command stop, immediately stand and relax (avoid talking).
d. Locate your pulse (the first beat is zero), then count for 10 seconds. Multiply
the results by 6.

20

grade_8_learning_module_in_pe.pdf

For your partner:

a. After the subject assumes the starting position, give the signal by saying
“ready”, then “go”. Start the watch, together with the command go.
b. Once the time reaches 3 minutes, say “stop”, then the subject will locate his
pulse. Once located, he will start counting it for 10 seconds and this will be
multiplied by 6.

Scoring: Record the 1 minute heart rate of the subject for the activity.

21

PHYSICAL FITNESS TEST (PFT) FORM (PRE-TEST)

 P.E Time & Day ___2-3 PM MW_

Name of Student: Mella, Cristy Marrie S.__

(Family Name/First Name/Middle Initial)

Components of Physical Fitness:

1. Nutritional Fitness:

Weight: ____52___(kg) Height:_1.54__(m)

BMI : 21.9 Classification: Normal

2. Muscular Fitness:

3-Minute Step Test : _54_

1-Minute Push-up : __27__
1-Minute Curl-up : __18__
(sit-up)
1-Minute Pull-ups (for men): _____________
1-Minute flexed arm hang (for women): ______10_____

3. Flexibility Fitness:

Sit and Reach: __18__(cm)

4. Muscular Power, Speed, and Agility

Standing Long Jump: __136__(cm)

Shuttle Run:___15__(sec)
12-Minute Run & Walk : __1½ km__
50-Meter Sprint (for women): __15_
100-Meter Sprint (for men): ________________

22

Teacher intervention
A physical fitness pre-test is essential for the course to determine your fitness level.
Be honest in recording the data for every fitness test on the form provided in this
module. If you have questions, clarification about the contents or the given activities,
please feel free to ask through chat, text, or by sending me a call. To be able to know the
status of your performance of the tests, scorecards are available here. Please proceed
to answer the Practice Task/Assessment to find out how much you learned from the
 discussion.
.
Practice Task/Assessment

I.dentification.  Identify the given statements by writing your answers to the blanks
provided below.

Physical Fitness Test 1. It is a systematized test that measures the fitness components of
the students and gives information about the status of their overall fitness
1000 Meter Run 2. A test that determine the endurance of the Cardiorespiratory
3-minute step test3. It is used to measure the endurance of cardiorespiratory where the
performance of the subject is recorded based on their heart rate per minute.
Shuttle Run 4. It measures agility and coordination.
50 Meter Sprint 5. It measures speed.
Ninety(90) Degree Push-ups 6. It measures the endurance of the upper extremities
Pull-ups 7. It determines the strength and endurance of the upper body.
Curl-ups 8. A test for the strength and endurance of the abdominal muscles
Sit and Reach 9. to determine how flexible the muscles of the lower back and
hamstring.
Standing Long Jump 10. To test the power and strength of the leg muscles

Assignment:
Enrichment Activity (5 pts.)
1. Explain briefly but concisely on how will you cope or improve if you are weak and how will
you maintain if you are strong on the following:
a. Nutritional Fitness:
Good nutrition is one of the keys to a healthy life. I will cope or improve if I am weak
by keeping a balanced diet. I should eat foods that contain vitamins and minerals.

b. Muscular Fitness:
I will do the normal daily activities like lifting groceries or walking up down stairs, push-ups
and sit-ups.

23
c. Flexibility Fitness:
I will do stretching and strengthening on my own for me to become more
Flexible.

d. Muscular Power, Speed, and Agility:

I will try practicing some activities related to power, speed and agility and if I am
ready to do it, I will engage some related activities. And also continuing of what the
best and engaging other activities.

Reflection Activity
1. Based on yourl assessment of the pre-test activity, is physical fitness pre-test important?
Why? (5 pts.)
 Yes because it will give us information on the status of the overall physical fitness.

24

Sources:

Module
Physical Fitness and Health, Carlou G. Bernaldez, BSE-PE, MA-PE, Ed D-PE

Internet:

https://www.slideshare.net/jaylinas2/what-is-physical-fitness-test-pft
https://campusrecreationcentre.com/sports/2016/8/17/fitness-appraisals.aspx
https://www.google.com/search?q=how+is+BMI+used%3F&oq=how+is+BMI+used
%3Faqs=chrome..69i57i0l7.15939i0i7&sourceid=chrome&ie=UTF-8
https://www.nhs.uk/common-health-questions/lifestyle/what-is-the-body-mass-index-bmi/
https://www.cdc.gov/healthyweight/assessing/bmi/adult_bmi/index.html
https://www.google.com/search?
q=standing+long+jump+test&sxsrf=ALeKk002X4gXQBpSw0kOL0McHWVyV5_Jww
%3A1629175719225&ei=pz8bYemiDYG_wAPn4JI4&oq=standing+&gs_lcp=Cgdnd3Mtd2l6EAEYBzIFCAAQ
gAQyCwgAEIAEELEDEIMBMgUIABCABDIFCAAQsQMyBQgAEIAEMgUIABCxAzIICAAQgAQQsQMyBQgAEIAE
MgUIABCABDIFCAAQgAQ6BwgjEOoCECc6BQgAEJECOhEILhCABBCxAxCDARDHARCjAjoICAAQsQMQgwE6
BAgjECc6BAgAEEM6DgguELEDEIMBEMcBEK8BOgQILhBDOgoILhDHARCjAhBDOgoIABCABBCHAhAUOgcIA
BCxAxBDOgcILhCxAxBDOg0IABCABBCHAhCxAxAUOgoILhCxAxCDARBDOggIABCxAxCRAkoECEEYAFCt7kZ
Y94FHYPmxR2gBcAF4AIAB3gGIAd4LkgEFMC44LjGYAQCgAQGwAQrAAQE&sclient=gws-
wiz#kpvalbx=_OkQbYbP7AoyDoAS23px428
https://www.physio-pedia.com/Sit_and_Reach_Test

25