Chapter 2

PHYSICAL FITNESS
Introduction

Healthy living and physical fitness are closely connected. Being physically fit not only help
people live healthy, it also helps people live longer. People who do physical activity and
exercise as part of their daily lives when they are still young and keep it as they grow older
benefit from it throughout their lifespan. Physical activity is defined as any movement that
spends energy. Exercise is a subset of physical activity that is structured and planned.

Physical Education is a phase of general education concerned with the contributory factors
to physical, mental, emotional social welfare of the individual.

Physical Fitness is considered as an important goal of physical education. Good physical

fitness and regular physical activity are important to wellness. Regular physical activity
and good physical fitness play vital role to enhance quality of life in many ways. Physical
fitness and exercise can help one look well, feel good and enjoy life. Exercise helps lower
the person’s cholesterol level and improves his muscle tone and results to a good self-
perception. Fitness and exercise have been physical health benefits so that an individual
feels good and function effectively.

Specific Objectives
At the end of the lesson, the students should be able to:

- Define Physical Fitness.

- Enumerate the components Physical fitness.
- Demonstrate the different Physical Fitness Test.

-
Duration

Chapter 2: PHYSICAL FITNESS = 6 hours

(3 hours discussion;3hours
assessment)

Lesson Proper

Lesson 1:
PHYSICAL FITNESS
Is defined as a physical state of wellbeing that allows people to perform daily task or activities
with vigor, reduce the risk of health problems related to lack of exercise and established a fitness
base for participation in a variety of physical activities.

Physical education refers to the ability to perform daily tasks vigorously and alertly, with energy
reserved for enjoying leisure time activities and meeting emergency demands. It is the ability to
endure, to bear up, and to withstand stress, to carry out circumstances which an unfit person
could not perform. Physical fitness is the major goal of physical education and is a major basis
for good health and well-being.

Physical fitness involves the performance of the heart, lungs and muscles of the body. What we
do with our bodies also affects our mental health. Fitness influences some degree qualities such
as mental alertness and emotional stability.

As you undertake your fitness program, it is important to remember that fitness is an individual
quality that varies from person to person. It is influenced by age, sex, heredity, personal habits,
exercise and eating practices.

CATEGORIES OF PHYSICAL FITNESS

A. HEALTH RELATED PHYSICAL FITNESS

Health related physical fitness involves the components of physical fitness that relate to good
health. The components commonly include body composition, cardiovascular fitness, flexibility,
muscular strength and endurance.

1. Body Composition is a health related components of physical fitness that pertains to the
relative amounts of muscle, fat, bone and other vital parts of the body. Ideal percentage
for men is between 12-16% and for women 15-20%. People with a high percentage of
body fat are more likely to be ill resulting to a higher death rate among them.

2. Cardiovascular Fitness is a health related components of physical fitness that relates to

ability of the circulatory and respiratory system to supply oxygen during sustained
physical activity.

Cardiovascular fitness also refers to cardio- vascular endurance, aerobic fitness and
cardio respiratory fitness. Commonly administered field test include the mile run, the 12
minute run, the 1 mile walk and treadmill test.

3. Flexibility is a health related components of physical fitness that refers to the range of
motion available at a joint. HOWLEY AND FRANK (1997) specifies that flexibility
required range of motion without discomfort or pain. Flexibility is specific to each joint
of the body. Thus, there is no general measurement of flexibility as there is for
cardiovascular fitness. Flexibility is typically measured in the field with activities such as
sit and reach.
 4. Muscular Strength is a health related components of physical fitness that refers to the
ability of the muscle to exert force.
Like flexibility, muscular strength is specific in nature. For true assessment, it would be
necessary to test each major group of the body. Laboratory and field tests are similar and
involve the assessment of one repetition.

5. Muscular Endurance is a health related components of physical fitness that relates to

the muscle ability to continue to perform without fatigue.
Like flexibility, muscular endurance is specific in nature. For true assessment, it would be
necessary to test each major muscle group of the body. Laboratory and field test are
similar and are based on the number of repetitions that can be performed by the specific
muscle group being tested.

B. SKILL RELATED FITNESS

Skill related fitness involves the components of physical fitness that relate to enhanced
performance in sports and motor skills. The components commonly include agility, balance,
coordination, power, speed, and reaction time.

1. Agility is a skill related component of physical fitness that pertains to the ability to
rapidly change the position of the entire body in space with speed and accuracy.

2. Balance is a skill related component of physical fitness that pertains to the maintenance
of equilibrium while stationary or moving.

3. Coordination is a skill related component of physical fitness that refers to the ability to
use the senses as sight and hearing, together with other body parts in performing motor
tasks smoothly and accurately.

4. Power is a skill related component of physical fitness that refers to the rate at which one
can perform work. Power is considered to be a combination of strength and speed. It is
also defined as the ability to exert muscle force quickly. For this reason, power is a
combination of skill and health related fitness.

5. Speed a skill related components of physical fitness that refers to the ability to perform a
movement within a short period of time.
There are many different types of speed such as running speed, swimming speed and
speed of hand or foot movement.

6. Reaction Time a skill related components of physical fitness that refers to the time
elapsed between stimulation and beginning of reaction to it.
An example of reaction time is moving one foot from the accelerator to the brake pedal
when reacting to a situation.

HEALTH BENEFITS OF PHYSICAL FITNESS

  Increasing fitness improves energy. It is necessary to inform the students that when they
adopt a more physically active lifestyle, gradually, they will begin to feel better, and their
body will tend to burn fat faster and they will lose weight.
 Increasing fitness helps a person think better even when stressed.
 Increasing fitness improves muscles and bones. Strong muscle and bones are necessary to
improve performance and decrease chances of injury.
 Increasing fitness improves the heart and lungs.

Lesson 2:
PHYSICAL FITNESS TEST

The following are safety guidelines that must be considered before and during the conduct of
Physical Fitness test
 Review medical consideration. The PE teacher should identify students who need medical
care. Students should not take the test if not feeling well or suffering from infection.
 Warm-up 5-10 minutes before performing the test.
 Students should not take heavy meals for two hours before the test.
 Students should wear physical education attire for the test.
 Before taking the test, students must count their pulse rate (at rest). Their initial pulse rate
must not be more than 120 beats per minute. The teacher should teach the students to count
pulse rate to monitor intensity of activity.

PERFORMANCE TARGETS

BOYS

Standing
Age Long Jump Curl-Ups 50-m sprint Arm Push- Shuttle Sit and Three-
(cm) (sec.) Up Run (sec.) Reach Minute
Step
15 208 38 7.5 4 10.9 55 120-
16 215 42 7.3 5 10.8 59 165
17 222 45 7.0 5 10.7 64 Beats
18 230 47 6.8 6 10.4 69 /min.
19 235 49 6.6 6 10.2 70

GIRLS

Standing
Age Long Jump Curl-Ups 50-m sprint Arm Push- Shuttle Sit and Three-
(cm) (sec.) Up Run (sec.) Reach Minute
Step
15 170 23 8.5 6 12 58 120-
16 172 24 8.5 7 11.8 63 165
17 175 25 8.2 7 11.5 68 Beats
 18 180 26 8.2 8 11.3 72 /min.
19 184 27 8.2 8 11 74

FORMULA FOR COMPUTING BODY MASS INDEX (BMI)

WEIGHT [in kilograms]

HEIGHT [in Meters] 2 (squared)

Example: 30 = 30 = 20.83 (NORMAL)

(1.20)2 1.44

STANDARD: Below 18.5 UNDERWEIGHT

18.5- 24.5 NORMAL
25.0- 29.5 OVERWEIGHT
30.0- Above OBESE
References/Additional Resources/Readings
Activity Sheet
ACTIVITY

Name:
Section:

Direction: Present a picture of different examples of exercises that that corresponds with
the different Health Related Fitness that you can see on your community.

Cardiovascular Fitness Flexibility

Muscular Strength Muscular Endurance

ACTIVITY

PHYSICAL FITNESS TEST

PHYSICAL FITNESS CARD

Name: _____________________________________________________________________

Date of Birth: _________________ Age: _____________ Sex: __________

Weight (kg): _______________ Height (m): _______________ BMI: _________

Medical History: (attach medical certificate) ____________________________________

Physical Components Pre-Test Date Post-Test Date

Fitness Measured Score Score
Test

Standing
Long Jump

Curl-Ups

50-meter
Sprint

Push-Ups

Shuttle Run

Sit and
Reach

Three-
Minute Step

_____________________________________
Student’s Signature
EXERCISES

ASSESS YOUR KNOWLEDGE

Name:
Section:

IDENTIFICATION
Direction: Write your answer on the blank provided before each number.
_______________1. Is defined as a physical state of wellbeing that allows people to perform
daily task or activities with vigor, reduce the risk of health problems related to lack of exercise
and established a fitness base for participation in a variety of physical activities.
_______________2. It is also defined as the ability to exert muscle force quickly. For this
reason, power is a combination of skill and health related fitness.
_______________3. A skill related component of physical fitness that pertains to the
maintenance of equilibrium while stationary or moving.
_______________4. A skill related component of physical fitness that pertains to the ability to
rapidly change the position of the entire body in space with speed and accuracy.
_______________5. It is a health related components of physical fitness that refers to the range
of motion available at a joint.
_______________6. A skill related components of physical fitness that refers to the ability to
perform a movement within a short period of time.
_______________7. It is a health related components of physical fitness that relates to the
muscle ability to continue to perform without fatigue.
_______________8. It is a health related components of physical fitness that refers to the ability
of the muscle to exert force.
_______________9. It is a health related components of physical fitness that pertains to the
relative amounts of muscle, fat, bone and other vital parts of the body.
_______________10. A skill related components of physical fitness that refers to the time
elapsed between stimulation and beginning of reaction to it.
Learner’s Feedback Form

Name of Student: ___________________________________________________

Program : ___________________________________________________
Year Level : ___________ Section : ___________
Faculty : ___________________________________________________
Schedule : ___________________________________________________

Learning Module : Number: _________ Title: ______________________

How do you feel about the topic or concept presented?

□ I completely get it. □ I’m struggling.
□ I’ve almost got it. □ I’m lost.

In what particular portion of this learning packet, you feel that you are struggling or lost?
______________________________________________________________________________
______________________________________________________________________________
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Did you raise your concern to you instructor? □ Yes □ No

If yes, what did he/she do to help you?

______________________________________________________________________________
______________________________________________________________________________
_____________________________________________________________________

If No, state your reason?

______________________________________________________________________________
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To further improve this learning packet, what part do you think should be enhanced?
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How do you want it to be enhanced?

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NOTE: This is an essential part of course module. This must be submitted to the subject
teacher (within the 2nd week of the class).