PE101-THEORIES AND PRACTICE IN PHYSICAL FITNESS

College of Liberal Arts, Sciences and Education

Prepared by: Marie Antoinette B. Cantos

MODULE 2
PHYSICAL FITNESS
Learning Outcomes:
By the end of the module, you should be able to:
1. Discuss physical fitness and its components
2. Identify the different physical fitness test

Pre-Activity - Before Reading Questions

1. Components of Physical Fitness
2. Benefits of Physical Fitness
3. General Endurance Test
4. Body Movements

PHYSICAL FITNESS
Is generally a state of having a healthy body; a person who had proper diet, proper rest, and regular
exercise. It is the ability of the body to perform task with vigor, alertness, and without feeling tired.
COMPONENTS OF PHYSICAL FITNESS
Health Related Components- the activity aimed to improve your health
1. Cardio respiratory endurance- by the heart and lungs ability to deliver nutrients and oxygen.
2. Strength- ability of the muscles to exert force against a resistance.
3. Muscular endurance- ability of the muscles to use repeated muscular contraction against
resistance for a long period.
4. Joint flexibility- ability of the joints to move throughout the full range of movement.
5. Body composition- the percentage of fat, muscle, and bone in the body.

Performance skill related components- related to the quality of one;s movement skill
` 1. Speed- the ability to make continuous movements of the same kind in rge shortest possible time.
2. Power- ability of the muscles to release maximum force in the shortest possible time
3. Agility- ability to change positions, movements, or direction with quickness and lightness.
4. Balance- ability to control and maintain positions or movement of the body. It is the state of
equilibrium.

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 PE101-THEORIES AND PRACTICE IN PHYSICAL FITNESS
College of Liberal Arts, Sciences and Education
Prepared by: Marie Antoinette B. Cantos

a. Static balance- the ability to keep one’s composure in a fixed position

b. Dynamic Balance- the ability to maintain one’s stability while the body is in motion.
Benefits of Physical Fitness

1. Reduce risk of disease.

2. Development of physical fitness components.
3. Better health
4. Lowers cholesterol levels
5. Builds stronger bones, joints, and ligaments
6. Maintenance of optimal body weight
7. Improves the sleeping habits
8. Boosts in energy level
9. Improves appearance
10. Improves relaxation and relieves stress

EXERCISE-Special type of physical activity performed during leisure to improve fitness.

WARM UP-Period before the actual exercise spent on slowly increasing the heart rate and blood pressure
to a desired exercise intensity.

COOL DOWN-Period after the actual exercise spent on slowly decreasing the heart rate and blood pressure
to resting state.

PRE-TEST WARM-UP
Before proceeding to the actual physical fitness test, a series of warm-up exercises for the upper
extremities to lower extremities should be done first to prepare the body of the students for strenuous
activities.
GENERAL WARM-UP PROCEDURES
1. Upper extremities to lower extremities.
2. Stretches to include both upper and lower body.
a. Lunges
b. Quad stretch
c. Calf stretch
d. Side bend
e. Arm stretches

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 PE101-THEORIES AND PRACTICE IN PHYSICAL FITNESS
College of Liberal Arts, Sciences and Education
Prepared by: Marie Antoinette B. Cantos

GENERAL ENDURANCE TEST

3- Minute Step
Equipment:
Stop watch and a bench 35 to 45 centimeters high
Procedures:
1. The performer stands in front of the bench and a given signal will start stepping up and down on
the bench.
2. At the end of 3-minutes, pausefor 5 seconds as a rest period.
3. Count the pulse for 15 seconds

Scoring
The score is the pulse rate counted after 3-minute step
STRENTGH AND ENDURANCE TEST
Curl-up
The main purpose of this test is to measure the strength and endurance of the abdominal muscle of
an individual.
Equipments:
Clean rubber mats, stopwatch, recording sheets, and pen
Procedures
1. Lay flat on a rubber mat, with clean surface, flex the knees, at 90 degrees.

Scoring
The completion of this test will scored by the number of curl-ups performed and executed by the
students and it will be recorded
Standing Long Jump
The main purpose of this test is to measure the leg strength and power of an individual.

Equipment:
Tape Measure
Action:
1. Prepare the body before jumping, bend the knees and swing your arms backward
2. Jump forward as a far as you can and simultaneously bend the knees, swinging arms forward.
3. You must land on both feet.
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 PE101-THEORIES AND PRACTICE IN PHYSICAL FITNESS
College of Liberal Arts, Sciences and Education
Prepared by: Marie Antoinette B. Cantos

SPEED AND POWER TEST

50- Meters Sprint
The main purpose of this test is to determine acceleration, maximum running speed, and speed
endurance.
Procedures:
1. On a given signal, run as fast as you towards the finish line.

Scoring
Record the time in second as soon as the runner reached the finish line.
FLEXIBILITY TEST
Sit and Reach
The main purpose of this test is to measure the flexibility of the lower back and hamstring muscle
of students
ANTROPOMETRIC TEST
Body Mass Index calculation
The main purpose of this test is to determine whether a person is underweight, healthy,
overweight, or obese.
Procedures:
1. Determine your weight in kilograms
2. Determine your height in meters.
3. Use the formula below to determine your BMI.

Metric Imperial BMI Formula

BMI weight in lbs
= ----------------------------
(kg/m2) (height in meters)2

Example:
a. If your weight is 198 lb.
b. And, if your height is 70 inches.
c. Calculate

BMI=703X 198= 28.4

(70)2
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 PE101-THEORIES AND PRACTICE IN PHYSICAL FITNESS
College of Liberal Arts, Sciences and Education
Prepared by: Marie Antoinette B. Cantos

BODY MOVEMENTS
The axial movements/non locomotor- are done by a part of several parts of the body in stationary place.
a. Bend or flex- to move the body or part of the body around a wide axis.
b. Lift, raise- to elevate a part of the body or the whole body to a desire level.
c. Stretch, extend, straighten- to lengthen a part of the body.
d. Twist- to move a body around a point.
e. Swing- to move continuously from one point to the other.
f. Turn, rotate- to change direction to move around an axis.

The locomotor movements- are bring the performer from one place to the other.
a. point- executed by means of touching the floor with the toes, the knees well extended.
b. step- executed by transferring of weight from one foot to the other.
c. place- executed by touching the floor with the whole of the foot with slightly body weight on it.
d. spring- executed by pushing off the leg or legs in the air. It is combination of a bend on the knees and leg
stretch.
Types of Locomotor Movements
a. Walk- a series of steps done in all directions.
b. Run- to series of walk with longer strides and there is a push-off by the foot suspend the body
momentarily in air.
c. Hop- executed by performing the following: spring on one foot and land on the same foot.
d. Skip- executed by performing the following: a step and hop with the same foot in one count.
e. Leap- executed by performing the following: spring on one foot and land on the other foot.
f. Jump- executed by performing the following spring on both feet and land on one or both feet.

Learning Tasks:
1. Online quizzes through Silid Lms
2. Create a Video Presentation of Locomotor and Non Locomotor movement by using the guidelines and
rubrics uploaded in Silid Lms Classroom.

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 PE101-THEORIES AND PRACTICE IN PHYSICAL FITNESS
College of Liberal Arts, Sciences and Education
Prepared by: Marie Antoinette B. Cantos

Rubrics: 5 Locomotor and Non Locomotor Movement

Skills ADVANCING (8PTS) MASTERING (10 PTS)

Locomotor 1 Performs a Variety of Locomotor
Skills without prompting.
Locomotor 2 Performs a Variety of Locomotor
Skills without prompting.
Locomotor 3 Performs a Variety of Locomotor
Skills without prompting.
Locomotor 4 Performs a Variety of Locomotor
Skills without prompting.
Locomotor 5 Performs a Variety of Non
Locomotor Skills without
prompting.
Non-Locomotor 1 Performs a Variety of Non
Locomotor Skills without
prompting.
Non-Locomotor 2 Performs a Variety of Non
Locomotor Skills without
prompting.
Non-Locomotor 3 Performs a Variety of Non
Locomotor Skills without
prompting.
Non-Locomotor 4 Performs a Variety of Non
Locomotor Skills without
prompting.
Non-Locomotor 5 Performs a Variety of Non
Locomotor Skills without
prompting.
Demonstrates confidence and
control of locomotor movements
Demonstrates confidence and
control of locomotor movements
Demonstrates confidence and
control of locomotor movements
Demonstrates confidence and
control of locomotor movements
Demonstrates confidence and
control of locomotor movements
Demonstrates confidence and
control of Non locomotor
movements
Demonstrates confidence and
control of Non locomotor
movements
Demonstrates confidence and
control of Non locomotor
movements
Demonstrates confidence and
control of Non locomotor
movements
Demonstrates confidence and
control of Non locomotor
movements

Reflection:
Discussion of reflection from the activity will be done in class/synchronous session.

References:
Andin,C.T. (1985). Foundations of Physical Education. Quezon City: Rex Book Store.

Corbin, C.B, & Linsat R. (2016). Fitness for Life 5th edition. Champaign, III,: Human Kinetics.

Tulio,D.D. (2010). Physical education 1 for college. Quezon City:Rex Book Store.

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