ST.

ANTHONY COLLEGE mod

P.E. 1
CALAPAN CITY INC. (Physical Fitness)

MODULE DESCRIPTOR: This module deals with the physical fitness and self-testing
activities which concern on the development of the muscular strength, flexibility,
cardiovascular endurance, speed, agility, coordination and self-achievement through
performance of certain skill.

NOMINAL DURATION:
Week 3 (August 31 – Sept. 3 )

LEARNING OUTCOME:

At the end of this module, the student are able to develop skills competencies and apply
an understanding of rules, skills and strategies of various activities.

CONTENTS:
 PHYSICAL FITNESS

ASSESSMENT CRITERIA:
1. Acquire and practice desirable social trait necessary for adjustment to happy living
and to the social life in general.
2. Learn the mechanical principle of underlying movements as they acquire knowledge
and understanding of rules and strategies of games, sports as well as dance
instructions.
CONDITIONS:
Students must be provided with learning modules and access to other available
learning resources.
ASSESSMENT METHODS:
 Performance Activity
 Written Test

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 ST. ANTHONY COLLEGE mod

P.E. 1
CALAPAN CITY INC. (Physical Fitness)

Information Sheet 1.3

PHYSICAL FITNESS

Learning Objectives:
After reading this information sheet, you must be able to:
1. Define Physical Fitness
2. Discuss the benefits of fitness.
3. Identify some example of training activity and exercises.

What is Physical Fitness?

Physical fitness is a combination of medical fitness (body soundness) and

dynamic fitness (capacity for action). A physically fit person is free from disease alone
can move and perform efficiently.
Neither good health nor physical proficiency alone constitutes physical fitness,
which combines both qualities. Another factor is emotional factor. This is readily
apparent in athletic contest, where good performance requires self-discipline, effective
teamwork, and the ability to remain calm under stress.
Medical fitness and dynamic fitness usually go together, but it is possible to
possess one without the other. Many people who are medically sound may also be
weak and unable to endure strenuous physical exertion. They are described as being
“out of condition”. Other people with chronic health problems are physically strong and
skilled. Intensive conditioning helps them to offset the handicaps of bad health.
Physical Fitness is the ability of an individual to perform one’s daily activities efficiently
without undue fatigue reduces the risk of health problems and with extra “reserve” in
case of emergency.

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 program.
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
behavior. Although many people cannot control their age or heredity, their behavior can
help them become physically fit and stay that way. Individuals vary greatly in their
capacity for physical fitness, but anyone can improve by exercising regularly.
Health habits that aid physical fitness include getting enough sleep, eating properly,
receiving regular medical and dental care, and maintaining personal cleanliness.
Overeating and eating the wrong kinds of foods; smoking; and drug abuse, including
excessive use of alcohol, can harm health. Harmful health habits can undo the results of
regular exercise.

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 ST. ANTHONY COLLEGE mod

P.E. 1
CALAPAN CITY INC. (Physical Fitness)

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 health-related
components and the skill related components. Health-related fitness pertains to the total
functioning of the body. These include cardio-respiratory endurance, muscular
endurance, muscular strength, flexibility, and body composition. The skill-related fitness
components, on the other hand, are agility, balance, coordination, power and speed.

Health-Related Components:

1. Cardio-respiratory Endurance – The ability of the heart and lungs to function

efficiently and effectively over a prolonged period of time.
2. Muscular Strength – The ability of group to contract against a resistance.
3. Muscular Endurance – the ability to continue selected muscle group movements for
a prolonged period of time.
4. Flexibility – the functional capacity of a joint to move through a normal range of
motion. The muscular system is also involved.
5. Body Composition – one of the new attributes in physical fitness components. It
refers to the relative distribution of lean and fat body tissues.

Skill-Related Fitness

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

What is Physical Wellness?

Physical Wellness – is the positive state of well-being and capacity of an individual to
design personal fitness programs for improving and maintain optimum levels of health.

BENEFITS OF HEALTH AND WELNESS

Looking Good – Regular physical activity is a healthy lifestyle. Healthy lifestyle such as
proper nutrition, good posture, and good body mechanics can help you look your best.

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P.E. 1
CALAPAN CITY INC. (Physical Fitness)

Feeling Good – People who engage in regular physical activity feel better. You can
resist fatigue, are less likely to be injured and are capable of working more efficiently.
Enjoying Life – Life is more enjoyable when you engage in regular physical activity that
results in physical fitness, the key to be able to do more of the things you want to do.
Meeting Emergencies – A fit and active person has the capacity to help or to assist
other people when they need help.

PHYSICAL BATTERY TEST FITNESS

Safety Guidelines
 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 Physical Fitness Test.
 Students should not take heavy meals for two hours before test.
 Students should ware physical education attire for the test.
 Before taking the test, students must count their pulse rate (at rest). Their ini tial 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.

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P.E. 1
CALAPAN CITY INC. (Physical Fitness)

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CALAPAN CITY INC. (Physical Fitness)

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