Module

1
PE 111
PHYSICAL FITNESS
ACTIVITIES

JMJ Marists Brothers

Notre Dame of Marbel University
College of Education
PHYSICAL EDUCATION DEPARTMENT
 JMJ Marists Brothers
Module Notre Dame of Marbel University
College of Education
PHYSICAL EDUCATION DEPARTMENT
1
Physical Fitness Activities
PE 111
Lesson 2: Concepts of Physical Fitness and Testing

Learning Outcomes
At the end of this lesson, the students can:
assess accurately themselves and their family members’ level of fitness by conducting
properly the process of physical fitness tests with discipline in following the mechanics of each
test; and match the health-related components to the daily physical activities of the family
members through a diagram.

BTI: 1.1.1. Demonstrate content knowledge and its application within and/or across curriculum
teaching areas.

Introduction
Health-related fitness plays a very important role in the holistic development
of an individual. Being physically fit and healthy can help you get through with the
stresses and demands of life. It improves your self-respect, develops your confidence,
and clarifies your self-concept which may only be realized as you grow old.
Physical fitness test is an activity conducted at the beginning (pre-test) and before
(post-test) the end of the semester to evaluate your current fitness condition. The test is
part of the Physical Education program which serves as a guide to determine the possible
P.E activities suits you so you can order develop and improve your physical fitness
(Dimapilis, 2009).
Physical fitness is a combination of medical fitness (body soundness) and dynamic
fitness (capacity for action). A physically fit person is free from disease and can move and
perform efficiently (Tulio, 2005).
In this lesson, you will evaluate your physical fitness using the process of test
administration which is an essential component of the Physical Education and Schools
Sports Program. Using a Physical Fitness Log, you will be responsible to record and keep
the result of your own performance specifically on Health-Related Fitness.

Module 1 PE 111 – Physical Fitness and Self-Testing Activities 1

 Acquisition of New Knowledge
Physical Fitness is the ability of the body to carry workload without undue fatigue
and to participate in recreation with ease and enjoyment and still have enough energy to
respond in any emergencies of life.
A person’s level of physical fitness depends largely on how frequently and
intensely he or she exercises. Most health experts agree that people should exercise at
least three times a week to maintain desirable fitness. Improvement occurs faster with
more frequent workouts.
There are two basic components of physical fitness: the five health-related
components and six skill-related components. Health-related fitness is the ability to
become and stay physically healthy. Skill-related fitness enhances one’s performance in
athletic or sports events.
Health Components Skill Components
Cardiovascular Endurance Agility
Muscular Strength Balance
Muscular Endurance Power
Flexibility Speed
Body Composition Coordination
Reaction Time

Health-related Components

A. Cardiovascular Endurance – is the ability of the heart and lungs to function

efficiently and effectively over a prolonged period of time.

B. Muscular Strength – is the ability of the muscle to generate the highest force
in performing one repetition against a maximal load.

C. Muscular Endurance – is the ability of the muscles to resist fatigue when

performing multiple repetitions against a submaximal load.

D. Flexibility– ability to move the joint throughout its entire range of motion
without pain.

E. Body Composition – is the relative amount of fat and lean tissue in the body.

Skills – Related Components

A. Agility– Is the capacity to change the direction of the body quickly and
effectively.

Module 1 PE 111 – Physical Fitness and Self-Testing Activities 2

 B. Balance – It involves vision, reflexes, and the skeletal muscular system which
provides the maintenance of equilibrium.

C. Power– is the ability of the muscle to release maximum force in the shortest
possible time.

D. Speed – It is the ability to move one’s body from one point to another in a
shorted possible time.

E. Coordination – It is the ability to integrate the sense with muscles so as to

produce accurate, smooth, and harmonious body movement.

F. Reaction Time – It is the time required to respond or initiate a movement as a

result of a given stimulus.

What are the key concepts of physical fitness?

1. Do not over exercise, for physiological reasons, it is not good to over exercise.
2. Getting started with lighter load.
3. Fitness exercises are boring – have a variation of exercises using the same muscles.
4. Exercises which develop timing or coordination and which develop control and
command of the muscles, balance, and exactness in their movements.
5. Best time to have conditioning program depends on the individual’s determination.
“There is no best time to exercise. The best is whatever your available time is.”
6. Fitness is lifetime.

Application
Activity 1: PAR Q & YOU (A Questionnaire for People Aged 15 to 69)

Instruction: This questionnaire will help you and your family members check if
moderate to vigorous physical activity is safe for all of you. Put (/) for YES and (x)
for NO in the box that corresponds to you and your family’s answers. If you answer
“No” to all the questions, you are ready to engage in an active lifestyle. If you
answer “Yes” to any question, you need to talk to your family physician about you
or your family member’s condition before participating in any physical activities.
If you are planning to become much more physically active than you are
now, start by answering the seven questions in the box below. If you are between
the ages of 15 and 69, the PAR-Q will tell you if you should check with your doctor
before you start. If you are over 69 years of age, and you are not used to being
very active, check with your doctor.

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 Common sense is your best guide when you answer these questions. Please read
the questions carefully and answer each one honestly: check YES
orNO.(https://www.fgcu.edu/mariebcollege/rehabilitationsciences/exercisescience/fil
es/EIM-PAR-Q1-ada.pdf)
QUESTIONS Father Mother Sister Brother You
1. Has your doctor ever said that you have a
heart condition and that you should only
do physical activity recommended by a
doctor?
2. Do you feel pain in your chest when you
do physical activity?
3. In the past month, have you had chest
pain when you were not doing physical
activity?
4. Do you lose your balance because of
dizziness or do you ever lose
consciousness?
5. Do you have a bone or joint problem (for
example, back, knee or hip) that could be
made worse by a change in your physical
activity?
6. Is your doctor currently prescribing drugs
(for example, water pills) for your blood
pressure or heart condition?
7. Do you know of any other reason why you
should not do physical activity?

Activity 2: Physical Fitness Tests (Health-related)

The physical fitness test is a set of measures designed to determine one’s level
of physical fitness. These tests will give you a deeper understanding of the importance
of exercise in developing total fitness and wellness. Record the result on the table
provided in the next succeeding pages.
Guidelines:
1. Do the following to prepare for the tests.
- Review the procedure in conducting the Physical Fitness Tests.
- Wear the appropriate attire.
- Do the warm-up exercises on your own or with your partner.
- Re-orient yourself on the proper execution of the tests and recording of test
results.
- Go through the test without exerting maximum effort.
- Observe safety.

2. Perform the tests with a partner or assistant.

3. Record your test results.
Suggested sequence in administering and performing the tests.

Module 1 PE 111 – Physical Fitness and Self-Testing Activities 4

 Day 1 Day 2

BMI Basic Plank

3-minute Step Test Push up

Zipper Test Sit and Reach

HEALTH-RELATED FITNESS TESTS

A. Body Mass Index (BMI) - is the body’s relative amount of fat to fat-free
mass.
Formula for computing Body Mass Index
Weight [kg]
Height [m]2

Example: _30_ = _30_ = 20.83 (Normal)

(1.2)2 1.44

Classification:
Below 18.5 Underweight
18.6 – 24.9 Normal
25 – 29.9 Overweight
30.0 – Above Obese

A.1. Weight – the heaviness or lightness of a person.

Equipment
Weighing or bathroom Scale in your house or in your Barangay Health
Center calibrated properly.

Procedure
For the test taker:
a. Wear light clothing before weighing.
b. On bare feet, stand erect and still with weight evenly distributed on the
center of the scale.
For the partner:
a. Before the start of weighing, adjust the scale to zero point.
b. Record the score in kilograms.
Scoring – record body mass to the nearest 0.5 kilograms

A.2. Height – it is the distance between the floor to the top of the head in standing
position.

Module 1 PE 111 – Physical Fitness and Self-Testing Activities 5

Equipment
1. Tape measure laid flat to a concrete wall. The zero point starts at the
bottom of the floor.
2. L-square or ruler; and
3. An even and firm floor and flat wall.

Procedure
For the test taker:
a. Stand erect on bare feet with heels, buttocks and shoulders pressed
against the wall where the tape measure is attached.
For the partner:
a. Place the L-square or ruler against the wall with the base at the top of
the person being tested.
b. Record the score in meters.
Scoring – record standing height to the nearest 0.1 centimeter
1 meter = 100 centimeter

Waist Circumference

Waist circumference is a good predictor of visceral fat which contributes

more risk of cardiovascular disease and diabetes than fat located in other areas of
the body.

Equipment: tape measure

Procedure:

For the test taker:

a. Wear light clothing before having your waist circumference taken.
b. On bare waist, stand erect and wrap the tape measure around your waist.
For your partner:
a. Record the score in centimeters.
Standard
Men Women
Risk Centimeter Inches Centimeter Inches
Very High >120 >47 >110 >43.5
High 100 – 120 39.5 – 47 90 – 109 35.5 – 43
Normal 102 40 88 34.6
Low 80 – 99 31.5 – 39 70 – 89 28.3 – 35
Very Low <80 <31.5 <70 <28.5

Module 1 PE 111 – Physical Fitness and Self-Testing Activities 6

B. Flexibility – refers to the ability of the joints to move through a full range of motion.

Zipper Test – a test of upper arm and shoulder girdle flexibility intended to
parallel the strength/endurance assessment of that region.

Purpose– To be able to touch the fingertips together behind the back by reaching
over the shoulder and under the elbow.

Equipment
Ruler

Procedure
For the Tester:
a. Stand erect.
b. Raise your right arm, bend your elbow, and reach down across your back as far
as possible, to test the right shoulder; extend your left arm down and behind your
back, bend your elbow up across your back, and try to reach/cross your fingers
over those of your right hand as if to pull a zipper or scratch between the shoulder
blades.
c. To test the left shoulder, repeat procedures a and b with the left hand over the left
shoulder.
For the Partner:
a. Observe whether the fingers touched or overlapped each other, if not, measure
the gap between the middle fingers or both hands.
b. Record the distance in centimeter.
Scoring – record zipper test to the nearest 0.1 centimeter

Module 1 PE 111 – Physical Fitness and Self-Testing Activities 7

Standard
Score Standard Interpretation
5 Fingers overlapped by 6 cm. and above Excellent
4 Fingers overlapped by 4 – 5.9 cm. Very Good
3 Fingers overlapped by 2 – 3.9 cm. Good
2 Fingers overlapped by 0.1 – 1.9 cm. Fair
1 Just touched the fingers Needs improvement
0 Gap of 0.1 or wider Poor

Sit-and-Reach – a test of flexibility for the lower extremities particularly the

trunk.

Equipment
Tape Measure

Procedure

For the Tester

a. Sit on the floor with back, head and shoulders
flat on the wall. Feet are 12 inches apart.

b. Interlock thumbs and position the tip of the fingers on the floor without bending the
elbows.
c. After the partner has positioned the zero point of the tape measure/meter stick, (at
the top of the middle fingers), the tester starts the test by sliding the hands slowly
forward without jerking, trying to reach the farthest distance possible without
bending the knees.

d. Bouncing or jerking movement is not allowed.

e. Do it twice.

Module 1 PE 111 – Physical Fitness and Self-Testing Activities 8

 For the Partner
a. As the tester assumes the (b) procedure, position the zero point of the tape
measure at the tip of the middle fingers farthest of the tester.

b. See to it that the knees are not bent as the

performer slides the farthest distance that he
could.

c. Record the farthest distance reached in centimeter.

Scoring – record the farthest distance between two trials to the nearest 0.1 centimeter
Score Standard Interpretation
5 61 cm. and above Excellent
4 46 – 60.9 cm. Very Good
3 31 – 45.9 cm. Good
2 16 – 30.9 cm. Fair
1 0.15.0 cm. Needs Improvement

C. Cardiovascular endurance – is the ability of the heart, lungs and blood vessels to
deliver oxygen to working muscles and tissues, as well as the ability of those muscles
and tissues to utilize that oxygen. Endurance may also refer to the ability of the
muscles to do repeated work without fatigue.

3 – Minute Step Test

Purpose – To measure cardiovascular endurance

Equipment
1. Step – 12 inches in height
2. Stopwatch
3. Drum, clapper, clicker, metronome with speaker or any similar device

Module 1 PE 111 – Physical Fitness and Self-Testing Activities 9

Procedure
For the Tester:
a. Stand at least one foot away from the step or bench with trunk erect and eyes
looking straight ahead.
b. The first step of the sequence should be alternate. At the signal “Go”, step up and
down the step/bench for 3 minutes at a rate of 96 beats per minute. One step
consists of 4 beats – up with the left foot (ct. 1), up with the right foot (ct. 2), down
with the left foot (ct. 3), down with the right foot (ct. 4) for the first sequence. Then
up with the right foot (ct 1.), up with the left foot (ct. 2), don with the right foot (ct.
3), down with the left foot (ct. 4) for the second sequence. Observe proper
breathing (inhale through the nose, exhale through the mouth).
c. Immediately after the exercise, stand and locate your pulse and in five (5) second,
or at a signal, start to get the heart rate.
d. Don’t talk while taking the pulse beat.
e. Count the pulse for 10 seconds. Multiply it by 6.

For the Partner:

a. As the performer assume the position in front of the step, signal, “Ready” and “Go”,
start the stopwatch for the 3 – minute step test.
b. After the test, allow the performer to locate his/her pulse in 5 seconds.
c. Give the signal to count the pulse beat.
d. Let the performer count his pulse beat for 10 seconds and multiply it by 6.
Scoring – record the 60 – second heart rate after the activity.

D. Strength – refers to a muscle’s ability to generate force against physical objects. In

the fitness world, this typically refers to how much weight you can lift for different
strength training exercises.

Push-up

Purpose – To measure strength of upper extremities

Equipment– exercise mats or any clean mat

Module 1 PE 111 – Physical Fitness and Self-Testing Activities 10

Procedure
For the Tester:
a. Lie down on the mat; face down in standard push-up position: palms on the mat
about shoulder width, fingers pointing forward, and legs straight, parallel, and
slightly apart, with the toes supporting the feet.
b. FOR BOYS: Straightens the arms, keeping the back and knees straight, then lower
the arms until there is a 90-degree angle at the elbows (upper arms are parallel to
the floor).

a b

FOR GIRLS: With knees in contact with the floor, straightens the arms, keeping
the back straight, then lowers the arms until there is a 90-degree angle at the
elbows (upper arms are parallel to the floor).

a b

c. Perform as many repetitions as possible, maintaining a cadence of 20 push-ups

per minute. (2 seconds going down and 1 second going up)
d. A maximum of 50 push-ups for boys and 25 push-ups for girls.
For the Partner:
a. As the tester assumes the position of push-up, start counting as the tester lowers
his/her body until he/she reaches 90 – degree angle at the elbow. The partner

Module 1 PE 111 – Physical Fitness and Self-Testing Activities 11

 should stand in front of the tester and his/her eyes should be closed level to
accurately judge the 90 degrees bend.
b. Make sure that the performer executes the push-ups in the correct form.
c. The test is terminated when the performer can no longer execute the push-ups in
the correct form, is in pain, voluntary stops, or cadence is broken.
Scoring – record the number of push-ups made.

Push-up for Boys

Score Standard Interpretation
5 33 and above Excellent
4 25 – 32 Very Good
3 17 -24 Good
2 9-6 Fair
1 1 -8 Needs Improvement
0 Cannot execute Poor

Push-up for Girls

Score Standard Interpretation
5 33 and above Excellent
4 25 – 32 Very Good
3 17 -24 Good
2 9-6 Fair
1 1 -8 Needs Improvement
0 Cannot execute Poor

Basic Plank

Purpose - to measure strength/stability of the core muscles

Equipment – exercise mats or any clean mat, stop watch/time piece

Procedure
For the Tester
a. Assume a push-up position. Rest body on forearms, with palms and fingers flat on
the floor. Elbows are aligned with the shoulders.
b. Legs are straight with ankles, knees and thighs touching together.
c. Support weight on forearms and toes; make sure that your back is flat. Head, neck
and spine are in a straight line.
d. Keep abdominals engaged/contracted; do not let stomach drop or allow hips to
rise.

Module 1 PE 111 – Physical Fitness and Self-Testing Activities 12

 For the Partner
a. Ensure of the availability of mat/smooth flooring or anything that can protect the
forearms.
b. Give the signal “Start/Go” and start/press the time piece.
c. Make sure that the back of the head, neck, spine and ankles are in a straight line.
d. Give two (2) warnings.
e. Stop the time when the performer can no longer hold the required position, or when
the performer has held the position for at least 90 seconds. Holding the plank
position beyond 90 seconds is considered unnecessary.

Scoring – record the time in the nearest seconds/minute. Maximum of 90 seconds for
Boys and Girls.

Score Standard Interpretation

5 51 seconds and above Excellent
4 46 – 50 seconds Very Good
3 31-45 seconds Good
2 16-30 seconds Fair
1 1 -15 seconds Needs Improvement
0 Cannot execute Poor

Module 1 PE 111 – Physical Fitness and Self-Testing Activities 13

 References
Callo, L. et.al. (2016). Physical Education and Health Volume 1. Rex Bookstore
Inc. Manila.

Dimapilis, N., et.al (2009). Physical Education I - Physical Fitness and Gymnastics.
Books Atbp. Publishing Corp. Mandaluyong City.

Oyco, V. (2000). Physical Fitness for College Freshman. Rex Bookstore,Inc.

Manila.

PAR-Q & YOU. (2002).

https://www.fgcu.edu/mariebcollege/rehabilitationsciences/exercisescience/files/
EIM-PAR-Q1-ada.pdf

Physical Education Learners Module Retrieved from

http://www.depedbataan.com/resources/20/grade_8_learning_module_in_pe.pdf

Printice, W. (2004). Get Fit Stay Fit. McGraw-Hill Companies, Inc. New York, USA.

Revised Physical Fitness Test Manual. (2019). Retrieved from

https://www.deped.gov.ph/2019/12/09/december-9-2019-do-034-s-2019-revised-
physical-fitness-test-manual/

Tulio, D. (2008). Basic Physical Education for College Worktext PE 1. National

Bookstore. Mandaluyong City.

Tulio, D., et.al.(2005). P.E 1 - Physical Fitness and Self-Testing Activities. Katha
Publishing Co.,Inc. Makati City.

Module 1 PE 111 – Physical Fitness and Self-Testing Activities 14