Health Optimizing Physical Education 1

(HOPE 1)

MODULE 1

PHYSICAL FITNESS

OVERVIEW

Keeping the body physically active enables the body systems to function properly with
vigor and alertness. Staying in shape allows the individual to perform daily tasks and effectively
resulting in better output and performance. This module deals with the importance of physical
fitness together with its principles. Specific components and physical fitness tests will be
discussed and the physical fitness testing.

Learning Competencies:
 Self-assesses of health-related fitness (HRF) status, barriers to physical activity (PA) and
one’s diet
 Analyse physiological indicators such as heart rate, rate of perceived exertion and pacing
associated with MVPAs to monitor or adjust participation or effort
 Observed personal safety protocol to avoid dehydration, overexertion, hypo-and
hyperthermia during MVPA participation
 Engaged in moderate to vigorous physical activities for at least 60 minutes most days of
the week in a variety of settings in and out of school
 Demonstrate proper etiquette and safety in the use of facilities and equipment

Objectives:
● Explain the definition of physical fitness
● Acquire skills in vigorous muscular activities in physical fitness
● Identify concepts and knowledge on physical fitness
● Analyse and discuss the meaning, objectives and values of physical fitness
● Distinguish physical fitness facts and myths
● Perform the physical fitness tests items
● To maintain correct body alignment through physical fitness exercise
Activity 1:

TEXT CONCEPT
Meaning of Physical Fitness
Physical Fitness is defined as “a physical state of wellbeing” that allow people to
perform daily tasks or activities with vigour, reduce the risk of health problems relate to lack of
exercise and established a fitness base for participation in a variety of physical activities.
(AAHPERD)
Physical Fitness is the ability of an individual to perform one’s daily activities efficiently
without undue fatigue, reduce the risk of the health problems and with extra “reserve” in a case
of emergency.
Physical Fitness, ability of the human body to function with vigour and alertness,
without undue fatigue, and with ample energy to engage in leisure activities, and to meet
physical stresses. Muscular strength and endurance, cardio respiratory integrity and general
alertness are the over signs of physical fitness. (Microsoft Encarta 2009).
Physical Fitness has been considered as an important goal of physical education. Good
physical fitness and regular physical activity are important to wellness. Regular physical activity
is good fitness and plays a vital role to enhance quality of life in many ways. Physical fitness and
exercises can help one look well, feel good, and enjoy life. Exercise helps keep the person’s fat
levels low and improves his muscles tone thus resulting in a good self-perception. Fitness and
exercise have been physical health benefits that help an individual feel good and function
effectively (Dimapilis, et.al,2008).
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. Neither nor physical proficiency alone constitutes physical fitness, which
combines both qualities. Another factor is emotional factor. Thus is readily apparent in athletic
contests, where good performances require self-discipline, effective teamwork and the ability to
remain calm under stress.

BENEFITS OF BECOMING ACTIVE AND PHYSICALLY FIT

The health related components of fitness capacity, muscular endurance, flexibility and body
composition. These components are important in preventing injuries and non-communicable
disease and cancer.
1. Aerobic Capacity. It is the ability of the heart, lungs and blood vessels to supply oxygen
and nutrients to the working muscles efficiency in order to sustain prolonged rhythmic
exercises. The ability to deliver and utilize oxygen is an indicator of a healthy heart.
Research shows that the individuals who can use large amounts of oxygen during
maximal exercise have strong hearts, normal blood pressures and decreased risk for heart
disease and diabetes. Activity test or example activity: Running.
 2. Muscular Strength. It is the ability of the muscle to generate the
greatest force. One repetition maximum is the heaviest load that can
be lifted in one repetition. A good strength level protects an
individual from severe injuries when he/she slips or falls. Activity
test or example: Weight lifting

3. Muscular Endurance. It is the ability of the muscles to resist fatigue when performing
multiple repetitions of a submaximal load. It can also refer to the period of time which a
muscle is able to hold a contraction. Muscle endurance is needed to deter injuries that
commonly occur when the individual is tired. Activity test or example activities: Curl-up
and push-ups.

4. Flexibility. It is the ability to move a joint without pain over

its entire range of motion. It is affected by the structure of the
joints and the muscles surrounding the joint. These factors
deteriorate over time and leads to chronic pain as an
individual becomes older. An adequate degree of flexibility
is important to prevent injury and to maintain body mobility.
It can be greatly improved by stretching. Activity test or
example activities: Sit and reach and trunk forward flexion.

5. Body composition. It refers to the total make-up of the body using the concept of two
components model: the lean body mass and the body fat. It is often reported as the ratio
of fat mass with the overall body mass. Many communicable diseases are associated with
obesity or having too much fat specially, around the abdominal area. Example: Waist
circumference.

Each component can affect our daily activities. For example, cardiovascular fitness is needed
when walking a certain distance, climbing stairs, doing yard work (e.g. gardening) and cleaning
your room. In addition, leisure and social activities, such as weekend bike, hiking or sports or a
night out dancing, can become more enjoyable with good cardiorespiratory fitness. Also, there is
reduced risk of hypokinetic disease. Hypokinetic diseases are those diseases that stem from lack
of physical activity, such diseases include hypertension, heart diseases, chronic low back pain
and obesity.
Muscular strength and endurance are usually termed together by ACSM (American College
of Sports Medicine) as muscular fitness. Muscular fitness are basic components that are required
in daily activities such as sitting, walking, running, lifting and carrying various objects. In
Addition, some amount of strength and endurance are required for housework and recreational
activities. Several benefits of these two components are the following: Improved performance of
physical activities, injury prevention, improved body composition, improved reduced risk
chronic low back pain and improved quality of life.
Flexibility is not the province of athletes alone. Even mere mortals such as us need flexibility
in our daily activities. Simple activities such scratching a part of our back, bending down to tie
our shoes or putting on a shirt require flexibility. Good flexibility makes daily activities such as
lifting, turning and bending much easier. Benefits of adequate flexibility include good joint
health, maintaining optimal posture and preventing excessive muscle strain such as chronic low
back pain, relief of muscle cramps, improving impaired mobility and relaxation.
Body composition is the only non-performance measure among the fitness components. This
is affected by the diet and the amount of physical activity we do. According to most exercise
physiologists, the human body can be divided into fat free mass and body fat. Fat free mass is
made up of all the body’s non-fat tissue. This includes bone, water, muscles, connective tissues,
organs and teeth. However, a small percentage of fat is required by the body to function
properly. This is called essential fat. In men, it makes up 3% to 5% of total body weight. For the
women, it is about 8% to 12%. The other fat in the body is stored as fat cells or adipose tissue. It
is located under the skin around the viscera (major organs).

IMPORTANCE OF AN ACTIVE LIFESTYLE

Through regular exercise, physical fitness helps the individual
● in the proper growth of young’s bone and muscles;
● improve the ability to avoid and recover from illness and accidents;
● improve posture and appearance by strengthening muscles that support the body;
● minimize stress response;
● prevent heart ailment;
● improve organic functions;
● delay aging process;
● feel good and younger as human being; and
● experience joy or participation in any recreational sports activities

PRINCIPLES OF PHYSICAL FITNESS

Physical fitness is a personal responsibility. Few individuals other than athletes and
military personnel are actually required to participate in organized fitness programs. Most people
are physically unfit simply because they do not get enough exercise. Many do not take the time
to exercise and others try to stay fit with only light, infrequent activity.
 A person’s physical fitness is determined by such factors as age, heredity and behaviour.
Although many people cannot control their age or heredity, their behaviour can help them
become physically fit and stay that way. Individuals vary greatly in their capacity for physical
fitness, but almost anyone can improve by exercising regularly.
Health habits that aid physical fitness include getting enough sleep, eating properly,
receiving regular and dental care, and maintaining personal cleanliness. Overeating and eating
wrong kinds of foods, smoking, and drug abuse including excessive use of alcohol can warm
your health. Harmful health habits can undo the results of regular exercise.
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 components of physical fitness: the health related components and the skill
related components. Health related fitness pertains to the functioning of the body. These include
cardio respiratory endurance, muscular endurance, muscular strength, flexibility and body
composition which are all previously explained. The skills related on the other hand are agility,
balance, coordination, power and speed.

SKILL RELATED FITNESS

1. Balance – it involves vision, reflexes and the skeletal muscular system which
provides that maintenance of equilibrium.
2. Coordination – it is the ability to integrate the senses with muscles so as to
produce accurate, smooth and harmonious body movement.
3. Agility – it is the capacity to change the direction of the body quickly and
effectively.
4. Speed – it is the ability to move one’s body from one point to another in a
short possible time.
5. Power – is sometimes confused with strength, provides an explosive type of
movement.
6. Reaction time – the time required to respond or initiate a movement as a result
of a given stimulus.

SPECIFIC COMPONENTS OF PHYSICAL FITNESS

1. Organic Vigor – refers to the soundness of the heart and lungs which contributes to
the ability to resist disease.
2. Endurance – is the ability to sustain long continued contraction where a number of
muscle groups are used; the capacity to bear or last long in a certain task without
undue fatigue.
 3. Strength – is the capacity to sustain the application of force without yielding or
breaking; the ability of the muscle to exert efforts against resistance.
4. Power – refers to the ability of the muscles to release maximum force in the shortest
period of time.
5. Flexibility – is the quality of plasticity, which gives the ability to do a wide range of
movements.
6. Agility – is the ability of the individual to change direction or position in space with
quickness and lightness while maintaining dynamic balance.
7. Balance – is the ability to control organic equipment neuro-muscularly; a state of
equilibrium.
8. Speed – is the ability to make successive movements of the same kind in the shortest
period of time.
9. Coordination – is the ability to integrate the body parts to produce smooth motion.

PHYSICAL FITNESS TEST

Physical fitness test is a necessary activity in the physical education program because it
will give information on the fitness status of the students. The physical fitness test will serve as a
guide in determining PE activities the students will need to improve any physical fitness
components or their physical fitness component in general.
The best way to evaluate fitness is to use a variety of established tests and movement.
1. Get medical clearances one day before or on the day (at least 2 hours before the test)
certifying that you are physically fit to take a series of physical fitness tests.
2. Wear comfortable sports attire when taking the test.
3. Proceed all testing exercises with warm up activities
4. Get organized so that you don’t take the entire test in one sitting
5. Follow the guidelines carefully as directed in each test item.
6. Warm-up 5 to 10 minutes before taking the test.
7. Avoid a heavy meal ten minutes before taking the test.
8. Count your pulse rate, which should not exceed 120 beats per minute.

Materials:
Tape measure, bathroom scale, meter stick and ruler

PHYSICAL BATTERY TEST FITNESS

TEST ITEMS PHYSICAL FITNESS COMPONENTS TO BE TESTED
Body Composition Weight and height
 Zipper Test Flexibility of upper and shoulder girdle
Sit-and-reach Flexibility of lower extremities
90 degree push ups Strength upper extremities
Curl ups Strength of abdominal muscles
3 minutes step test Cardiovascular endurance
10 minutes’ walk/run Cardiovascular endurance

Physical Fitness Activities

A. Body Composition
Body Mass Index (BMI) is a measurement of the relative percentages of fat and
muscle mass in human body, in which weight in kilograms is divided by height in
meters squared and the result used as an index of obesity

Classification

Image

source:topendsports.com

B. Waist Circumference
Waist circumference is a good predictor of visceral fat which contributes more
risk of cardiovascular diseases and diabetes than fat located in other areas.
FLEXIBILITY TEST
1. Zipper Test is a test of upper arm and shoulder girdle flexibility intended to parallel
the strength/endurance assessment of that regions

image source: depedmalaybalay.net

2. Sit-and-reach – a test of flexibility for the lower
extremities particularly the hamstring

Purpose – to be able to reach as far as possible

without bending the hamstring

image source:depedbataan.com

3. 90 degree push ups

Purpose – to measure strength of upper extremities

Image source:

vecteezy.com

image source: dailyburn.com

4. Curls-ups
Purpose – to measure strength of abdominal muscles

Image souce:pshpe.weebly.com

5. 3-minutes step test

Purpose – to measure cardiovascular endurance
 6. 10 minutes’ walk/run
Purpose – to measure cardiovascular endurance

MONITORING HEART RATE

1. Resting Heart Rate (RHR)
This is the number of pulse beats at rest. The best time to take the RHR is upon
waking up in the morning. The average RHR is 75 beats for males and 80 for females
per minute.
2. Working Heart Rate (WHR) or Exercise Heart Rate (EHR) or Target Heart Rate
(THR).

This is the 60-80% of your heart’s maximum capacity (after deducting age) while
exercising. And ordinary Grade 11 should approximately have WHR of 130-160
pulse per minute. This is gradually attained in the work-out phase and sustained by
steady exercise for about 20 minutes.

3. Recovery Rate (RR)

 This is the number of pulse beats taken 5 to 10 minutes after a workout or after
walking and stretching in the gradual cool down. The heart beat should go back to
normal or slightly above resting heart rate.

Cooper recommends pulse taking at the wrist using the forefinger and the middle
finger.

Activity 2
PRE PHYSICAL FITNESS TEST

Name: ______________________________________ Date: _____________________

Day/Time: __________________________________ Section: ___________________

Physical Fitness Test

Health Related Fitness

A. Body Mass Index (BMI)
Formula: Weight (in kg)__
Height (in meters)

My BMI = __________________
 B. Waist Circumference – a good predictor of visceral fat which contributes more
cardiovascular disease and diabetes than fat located in other areas of the body

My Waistline = ______________

Resting Pulse Rate: ___________(10 sec x 6) Recovery Pulse Rate: ________(10 sec x 6)

C. Flexibility
1. Sit and reach = Record sit and reach to the nearest 0.1 cm.
Score: ____________

2. Zipper Test = Record Zipper test to the nearest 0.1 cm.

Right Shoulder: ___________
Left Shoulder: ____________

D. Strength (1 minute)
1. 90 degree Push-up Number of push-up made =_________
Heart Rate (10 seconds x 6) = _______

2. Curl-ups Number of curl-ups made = _________

Heart Rate (10 seconds x 6) = _______

E. Cardiovascular Endurance
3 minutes step test Number of steps made = ____________
Heart Rate (10seconds x 6) = ________

10 minutes’ walk/run approximately how long you travel (in km) _________
Heart Rate (10 seconds x 6) = ________

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DepEd Physical Fitness Test. Retrieved from http://depedmarikina.ph/resource%20Physical%Fitness%20Test.pdf

Doyle, A. J. The Exercise and physical fitness. Retrieved March 20, 2010. Available on line: http://www2.gsu.edu/-
wwwfit/benefits.html.
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http://www.fitnessforlife.org/highschool/hs-chapter-11/topic-119-priciple-of-progression

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https://www.verywell.com/principle of specificity definition 3120375

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http://www.entraineurdefoot.com/Tousienglish.html

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know.com/Examples_of_Aerobic_Exercise

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