TAGUIG CITY UNIVERSITY

Gen. Santos Ave., Central Bicutan, Taguig City

1633

LESSON 3

Objective

After the lesson, you are expected to:

1. The aspects of physical fitness
2. The factors that impact physical fitness
3. create a physical fitness personal plan

Pre-Test

Identification

Direction: Read the following statement carefully. Identify words that

correspond/s the following statement.

AgilityBalanceCoordinationPowerSpeedReaction Time

Lateral running, drills greatly improve both knee and ankle stability.
_____
Coordination and general motor skills test, participants attempt to flip a
stick. ______
The shuttle run is a standard training exercise used by athletes who play
stop and go sports. _____
5m multiple shuttle- distance increasing by 5m shuttle, 6 times for 30
seconds each time. _____
Stand on one leg while balancing on a beam. _____
6. Vertical jump tests- a jump for height, measuring leg power. _____
7. Procedures for conducting sprint testing. _____
8. Stick drop test, dropping of an object by measuring how far the
object can falls. _____
9. Standing long jump test- jump off two legs for maximal distance.
_____
10.The US sobriety test stand with one foot off the ground for 30
seconds. _____

Skill- Related Fitness

1. Agility – is the ability to change and control the direction
and position of the body while maintaining a constant, rapid
motion. For example, changing directions to hit a tennis ball.

2. Balance - is the ability to control or stabilize the

body when a person is standing still or moving. For
example, in-line skating.

3. Coordination - is the ability to use the senses together with

body parts during movement. For example, dribbling a
basketball. Using hands and eyes together is called hand-eye
coordination.
 4. Speed - is the ability to move your body or parts of your
body swiftly. Many sports rely on speed to gain advantage over
opponents. For example, a basketball player making a fast
break to perform a layup, a tennis player moving forward to get
to a drop shot, a football player out running the defense to
receive a pass.

5. Power - is the ability to move the body parts swiftly while

applying the maximum force of the muscles. Power is a
combination of both speed and muscular strength. For example,
fullbacks in football muscling their way through other players
and speeding to advance the ball and volleyball players getting
up to the net and lifting their bodies high into the air.

6. Reaction Time - is the ability to reach or respond quickly

to what you hear, see, or feel. For example, an athlete quickly
coming off the blocks early in a swimming or track relay, or
stealing a base in baseball
 Assessment

Self – Pace Test

Activity 4
Agility Assessment: Hexagonal Agility Test

Test detail
Purpose: To determine the quickness or leg power and speed at the same time
maintaining a balance

Equipment: 18 inches and each

angle is 120 degrees, meter stick or
tape measure for the
measurement, and stop watch
Procedure: Before executing the
test, do warm up exercise
followed by stretching activities.
Make sure you have a chaperon
before you do the activity.
Stand in the middle of the hexagon
facing line A. Throughout the test,
face the line A. The stopwatch
should start on the command “Go”.
Then, Jump with you both feet over
line B and go back to the middle,
then over line
C. Move back again to the middle
then over line D and so on. Do this
for 2 consecutive times and stop the
timer
Activity 5

Reaction Time Assessment: Stick Drop Test Purpose: To Test the reaction time
Equipment: Ruler, armchair, table or chair.
Procedure: A partner holds a meter ruler in front of you. Place your index finger and
thumb on the side of the 50 cm without contact on the ruler. Your partner will drop
the ruler without your knowledge, and you must watch and catch it with your finger
and thumb as fast as you can. Then, record the level at the point where his/her
Index finger lies. Then, compute the average distance the meter stick fell. You may
use the table that follows to identify how long it took the foot rule or ruler to fall on
the measured distance
Activity 6

Assessment in Balance: Stork Balance Stand Test

Purpose: To assess one’s balance on the ball of his/her foot

Equipment: Flat non-slip surface, stopwatch
Procedure:Before executing the test, do warm-up exercises followed by
stretching. Make sure you have a chaperon before you do the activity.
Taking this test you should stand on one leg barefoot, hands on the hips, and non-
supporting foot on the side of the knee of the supporting leg.
The timing starts as the heel is raised from the floor, and ends when any of the
following occurs:
the hand(s) come off the hips.
the supporting foot swivels or moves (hops) in any direction.
the non-supporting foot loses contact with the knee.
the heel of the supporting foot touches the floor
Activity 7

Coordination Assessment: Juggling Test

Purpose: To measure the coordination of the eye and hand

Equipment: Sipa (washer weighing 4gms. With 5 inches straw) or 20 pc.
Bundled rubber bands/any similar local materials weighing 4gms.
Procedure:Before executing the test, do warm-up exercises followed by
stretching. Make sure you have a chaperon before you do the activity.
Hit the sipa/rubber band with the right and left palm upward. The height of
material being tossed should be at least above the head
Count how many times the performer has hit the material with the right and left
hand
Stop the test if the material drops or after 2 minutes.
There shall be trials.
Activity 8

Power Assessment: Standing Long Jump Test

Purpose: To measure the explosive strength and power of the leg muscles.
Equipment: Tape measure/meter stick/ any measuring device
Procedure:Before executing the test, do warm-up exercises followed by stretching.
Make sure you have a chaperon before you do the activity.
Stand behind the take-offline with feet parallel to each other, the tips of the shoes
should not go beyond the line.
Bend knees and swing arms backward once, and then swing arms forward as you
jump landing on the feet. Try to jump as you can.
Do not control the momentum of the jump
Must land on both feet
Perform the test twice in succession.
Place zero point of the tape measure at the take offline.
After the jump, spot the mark where the back of the heel of either foot of the tester
has landed nearest to take – off time.
Record the distance of the two trials.
Activity 9

Speed Assessment: 40 m Sprint

Purpose: To measure running speed.

Equipment: Stopwatch, Running area with known measurement
Procedure: Before executing the test, do warm-up exercises followed by stretching.
Make sure you have a chaperon before you do the activity.
At the signal “ready” stand behind the take-off, the tips of the shoes should not go
beyond the line and assume a crouch position.
At the signal “Get Set” assume a un-crouch position (buttocks up) with both hands on
the starting line.
At the signal “GO” run to the finish line as fast as you can.
Set the stopwatch to zero point.
At the signal “GO” start the watch and stop it as the performer crossed the finish line.
Record time in the nearest 0:00:01 seconds.
 Exit Ticket

Using a Google Form:

1. Why do athletes or athletic individuals need skill-related fitness?

2. Can others, besides athletes, benefit from skill-related fitness? Why?

3. Do you think that skill-related fitness could also be a health-related fitness

component?
Explain.

Remember this!

 Fitness is a condition in which an individual has sufficient energy

to avoid fatigue and enjoy life.
 Physical fitness is divided into four health and six skill-related
components. Skill- or performance-related fitness involves skills
that will enhance one’s performance in athletic or sports events.
Health-related fitness involves skills that enable one to become and
stay physically healthy.
 TAGUIG CITY UNIVERSITY
PHYSICAL EDUCATION DEPARTMENT
PHYSICAL FITNESS TEST FORM

Name: ___________________________________ Course/Year/Section: ________________

Gender: __________ Age: __________ Height: ___________ Weight: ___________

Professor’s Name: _______________

SKILL-RELATED PHYSICAL FITNESS SCORE RATING

1. Hexagonal Agility Test (Agility)
2. Stork Balance Stand Test (Balance)
3. Stick Drop Test (Coordination)
4. Juggling Test (Reaction Time)
5. Standing Long Jump (Power)
6. 40 m Sprint (Speed)