CHAPTER II

PHYSICAL FITNESS AND TESTING

OVERVIEW
Living a healthier lifestyle can not only extend our life, but can also
improve the quality of life we live. Feeling physically better and having control
over your own life can greatly increase your mental health as well. Although there
are some aspects of physical and mental health that are beyond an individual’s
control, there are many things that people can do to improve their quality of life.
Health and Physical Fitness have a vital role in our life. The progress of
the Nation lies in the hands of the people, who are healthy and physically fit.
Exercise increases your physical capacity so that you are better able to meet the
challenges of daily life with energy and vigor. Although people vary greatly in the
levels of fitness and performance, the benefits of regular physical activity are
available to everyone.

OBJECTIVES: Someone is sitting

in the shade today
because someone
At the end of this chapter students able to: planted a tree a
long time ago.
A. Define and explain physical fitness; Warren Buffet

B. Discuss the importance of physical fitness;

C. Make generalizations on the concepts of physical fitness;

D. Help evaluate the existing physical education program in the light of the test;

results, in order to achieve higher levels of fitness; and

E. Offer a medium of physical activities that can serve as medium for lifetime

fitness participation.

PE 101 – PHYSICAL FITNESS & SELF TESTING ACTIVITIES 1

LESSON 1: History and Basic Foundation of Physical Fitness

Pre-Discussion:
Health is wealth as many experts say, having knowledge on basic
information on fitness makes life easier and productive. Learning the different
theories and concepts of fitness allows individual to understand the value and
importance of why people need to engage into regular exercise program.

What to expect:
1. Discuss the History and importance of Physical fitness;

2. Make generalizations on the concepts and objectives of physical fitness;

3. Discuss facts on why people do & does not exercise regularly; and

4. Discuss the relationship of exercise to physical fitness.

BRIEF HISTORY OF PHYSICAL FITNESS

In 1944, it was found out that only 50% of all the boys in the 11 th and 12th
grades were provided with organized physical education program.

Earlier, after the World War II, the American citizens experience
physiological damages as well as moral depression caused by war. Physical
activities were introduced to keep them physically and mentally sound and healthy
so that recovery could be attained.

It was through the creation of the “President’s Council of Youth Fitness”

that mandated to promote and interpret the health and physical education.

The President’s Council on Youth Fitness was created by President

Eisenhower. In 1958, sputnik was launched, the emphasis was on science as
such, and downgraded the requirement in health and P.E.

DR. JOHN VAN WHY, chairman of the Department of Health and Physical
Education at the University of South Dakota, a state wide advisory council, has
been instrumental in securing an increased state requirement in health and
physical education.

The Peace Corps Volunteers also did play a vital role in the campaign
promoting the necessity for physical health and fitness programs.

PE 101 – PHYSICAL FITNESS & SELF TESTING ACTIVITIES 2

 WHAT IS PHYSICAL FITNESS

Physical Fitness means the ability to carry one’s workload without

staggering and to participate in reaction with ease and enjoyment and still have a
reservoir of endurance to meet the emergencies of life. In other words, it is the
capability of the body systems in carrying out their daily activities satisfactorily and
still has enough energy to enjoy leisure and to meet unforeseen emergencies.
Physical fitness is a condition whereby the systems of the body are able to
function at their optimal efficiency.

IMPORTANCE OF PHYSICAL FITNESS

Through regular exercises, physical fitness helps the individual:

 In the power growth of young bones and muscles;
 Improve the ability to avoid and recover from illnesses and accidents;
 Improve posture and appearance by strengthening muscles that supports
the body;
 Minimize stress response;
 Maintain proper body weight;
 Prevent hair ailment;
 Improve organic functions;
 Delay the aging process;
 Feel better and younger as a human being; and
 Experience the joy of participation in any recreational or sports activities.

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.

PE 101 – PHYSICAL FITNESS & SELF TESTING ACTIVITIES 3

 “There is no best time to exercise. The best is whatever is your available time.”
6. Fitness is lifetime.
FACTS ABOUT WHY DO PEOPLE EXERCISE:

 Health & physical fitness.

 Physical appearance.
 Enjoyment
 Relaxation and release from tension.
 Meeting new challenges and developing a sense of personal
accomplishment.
 Social experience of involvement.
 Competitive experience.

MOST COMMON REASONS THAT PEOPLE GIVE FOR NOT STAYING WITH REGULAR
EXERCISE ROUTINE
 I don’t have time
 I’m too embarrassed
 Last time I tried I got hurt and had to stop
 I’m too tired
 I’m just not motivated

COMMON QUESTIONS ANSWERED

 *Should I drink extra fluids before or during exercise? Yes.

Your body depends on water to carry out many chemical reactions and to
regulate body temperature. Sweating during exercise depletes your body’s
water supply and can lead to dehydration if fluids aren’t replaced. Serious
dehydration can cause reduced blood volume, increased heart rate, elevated
body temperature, muscle cramps, heat stroke, and even death. Drinking
water before and after exercise is important to prevent dehydration and
enhance performance.
Thirst alone isn’t a good indication of how much you need to drink because
one’s sense of thirst is quickly depressed by drinking even small amounts of
water. As a rule of thumb, drink 2 cups (16 ounces) of fluid 2 hours before
exercise and then drink enough during exercise to match fluid losses in sweat.
PE 101 – PHYSICAL FITNESS & SELF TESTING ACTIVITIES 4
 Drink at least 1 cup of fluid for every 20-30 minutes of exercise, more in hot
weather or if you sweat heavily. To determine if you’re drinking enough fluid,
weigh yourself before and after an exercise session; any weight loss is due to
fluid loss that needs to be replaced. Bring a water bottle when you exercise so
you can replace your fluids while they’re being replaced. Water, preferably
cold, and diluted carbohydrate drinks are the best fluid replacements.

 *Is it safe for a woman to exercise during her monthly period? Yes.

One of the most common questions from women is if they can exercise
during their menstrual period. It’s not surprising that they should constantly ask
this, considering the many myths and misconceptions surrounding
menstruation.
In some ancient cultures, a menstruating woman was considered
“unclean,” was not allowed to touch certain things, temporarily separated from
the rest of the tribe, and had to undergo ceremonial cleansing before she
could return.
Many of these practices had to do with taboos associated with blood and,
who know, may be women in ancient times actually perpetuated the mysteries
surrounding menstruation so they could get some R&R for a few days a month
from their grueling and tedious routines.
In the last couple of decades, more women had become involved in
exercise and sports. This has allowed scientists to make logical observations
about the effect of working out during menstruation.
According to American College of Obstetrics and Gynecology, for the

majority of women, there is no reason why menstruation should interfere with

their daily activities, including exercise. In fact, regular exercise is

recommended as one of the ways to alleviate the pain and discomfort that

some women experience before and during menstruation.

 *How exercise can ease Dysmenorrhea?

Dysmenorrhea is a term that too many men are familiar with, but most
women know that this medical term means menstrual pain and cramping,
because they experience it to some degree every month.

PE 101 – PHYSICAL FITNESS & SELF TESTING ACTIVITIES 5

 Dysmenorrhea is thought to be caused by prostaglandin, a natural
chemical that stimulates the uterus to contract to expel blood. Prostaglandin
make blood vessel constrict, slowing down blood flow to uterus. Insufficient
blood flow can cause pain in the same way not enough blood to the heart
causes chest pain.
Exercise is thought to ease Dysmenorrhea for two reasons. One, aerobic
exercise releases endorphins, natural painkillers produced by the body, which
can help dull menstrual pain. Two, exercise may alter prostaglandin
production.
Exercise can also help even out mood swings, anxiety and depression that
occur in some women. It can aid in reducing bloating because sweating
releases body water.
 What causes muscle cramps and what can I do about them?
Muscle cramps are caused by local muscle fatigue that triggers the
nervous system to over stimulate the muscles. Until recently, muscle cramps
were thought to be caused by dehydration or salt depletion in the muscles, but
scientists have found little evidence for this. Muscle cramps can occur during
or after exercise performed either in heat or in cold. You can prevent cramps
by improving your fitness and making sure you consume enough fluid and
electrolytes during exercise and in your diet. When cramps do occur, gently
stretch the cramping muscle for 15-30 seconds. Do not overstretch the
cramping muscle because this can lead to serious injury.
 Is it safe to exercise in hot weather?
Prolonged, vigorous exercise can be dangerous in hot and humid weather.
Heat from exercise is released in the form of sweat, which cools the skin and
the blood circulating near the body surface as it evaporates. The hotter the
weather, the more water the body loses through sweat; the more humid the
weather, the less efficient the sweating mechanism at lowering body
temperature. If you lose too much water or if your body temperature rises too
high, you may suffer from a heat disorder such as heat exhaustion or heat
stroke. Use caution when exercising if the temperature is above 80F or if the
humidity is above 60%.
 Does drinking cold water make us fat?

PE 101 – PHYSICAL FITNESS & SELF TESTING ACTIVITIES 6

 Water, whether is it hot or cold, has no calories so it can’t make us fat.
However, if we drink a large amount of water in one sitting as some people do
when they are very thirsty, our stomach will be temporarily distended. This
might make us think that drinking cold water makes us fat.
 Are women going to bulk if they lift weights?
The chance of women bulking up is low because their average
testosterone level is lower than men. The lower concentration of testosterone
reduces the capacity of the muscle cells to increase in muscle size. Before
puberty, the testosterone levels of males and females are almost similar. At
the start of puberty, the testosterone levels of males increase tenfold while the
level in females remains the same. Women who artificially increase their
testosterone level will spark the same masculinizing changes observed in men
and this includes muscle mass increase.
Aside from the genetic tendencies, testosterone level also increases with
resistance training. Studies show that in men, a resistance training program
that incorporates large muscle groups, multi-joint exercise, high work load, and
short rest intervals is able to increase the testosterone level in the blood.
Studies among female lifters show a minimal rise in testosterone as a result of
resistance training. The chance of a female lifter to increase her muscle mass
is low because testosterone does not significantly increase after performing
resistance exercises.
 Is resistance training safe for children and adolescents?
The musculoskeletal structures of children and adolescents are susceptible
to injuries if the workload is more than what their bodies can tolerate. As
they mature, the growth plates of the bones starts to calcify and fuse then
completely hardens between ages 18 to 25. While the bone is still young,
these regions of the bone cannot tolerate large amounts of stress and can
fracture easily. Once the plates are injured, it can stunt the growth of a
child. It is important that the adolescent trains within the allowable limits in
order to stimulate bone growth without causing injury.
Experts agree that children and adolescents will benefit greatly from
a well-designed and supervised resistance training program. A well-
designed program will provide adequate stimulus for the development of
musculoskeletal structures. Studies show that resistance training
PE 101 – PHYSICAL FITNESS & SELF TESTING ACTIVITIES 7
 increases bone density in adults and adolescents. Furthermore, it will
develop neuromuscular connections which will enhance the child’s gross
motor control. Lastly, resistance training increases the strength output of
children without significantly increasing the muscle fiber size.
The resistance training program for children and adolescents should
be properly planned and taught. It is necessary that the fitness expert
supervise the exercise session and ensure that the child performs the
correct technique. Aside from focusing on proper form, the child should
avoid exercises wherein the load is lifted above the head. The child should
start with a light load and perform one to three sets of 10 to 15 repetitions
per set. The intensity should be increased gradually at less than 10% of
the previous load. The exercise sessions should be scheduled twice a
week with rest days in between. The program should also include single
joint and multi-joint exercises but exclude Olympic lifts. In addition, a series
of stabilization exercises for the lower back and shoulder should be
included in the program. Aside from these safety precautions, the exercise
program for adolescents is similar with that adults.

 What does physical inactivity cause you?

a. Increase risks of certain activities
b. Contribute to anxiety and depression
c. Risk factor to certain cardiovascular diseases and obesity
d. Decrease in skeletal muscle mass due to excessive sitting
e. High blood pressure and increased cholesterol levels

 What are the usual reasons of developing unhealthy eating?

a. Learning from parents/guardians without healthy eating habits
b. A family not having meals together
c. Uninformed about healthy eating
d. Busy schedule
e. Too much travelling
f. Lack of desire to eat healthy
g. Poverty
h. Extreme emotional conditions

“TRY TO BE ACTIVE EVERY

PE 101 – PHYSICAL FITNESS & SELF TESTING ACTIVITIES DAY. 8 LIFE IS TOO SHORT!
ENJOY YOUR LIFE TO THE
FULLEST”
STAGES OF AN EFFECTIVE EXERCISE WORKOUT

Formal Exercise - this is a structured form of exercise and it follows the proper
procedure in doing exercises. It starts from warm up, followed
by hard exercise and it ends with a cool down.
Informal Exercise - it doesn’t follow the proper procedure in doing exercise. It is
usually done in everyday living like fixing messy things, talking,
writing, doing household chores, etc.

I. Have a medical check-up

A person should have a general medical check-up. This is important so

that a person will know his fitness level and the kind of exercise he needs.

II. Taking the pulse

First, learn to take your pulse. It is easier to get the accurate count over
either of the large arteries at the sides of the neck. Practice finding the pulse
quickly and counting for 6 seconds. Counting accurately for 6 seconds is very
important too after exercise. Then take your resting heart rate. Make several 6
second counts of your resting pulse and when you have found the accurate
beat per minute, multiply by 10 for the heartbeat per minute.

Exercise: Find your pulse rate

III. Finding your target zone

Each individual’s target zone-heart rate during exercise is between 60 to 85

percent of the maximal attainable heart rate, roughly 220 minus the age in years.
Below 60 percent of this capacity, there is little fitness benefit from exercise; above 85
percent, there is little added benefit from extra exercise.
Formula: 220 – Age −¿ Resting Pulse Rate (RPR)
× 60%/85%]
+¿ RPR
/ 10
Ex.
Your RPR today = 70 beats per minute (bpm)
PE 101 – PHYSICAL FITNESS & SELF TESTING ACTIVITIES 9
 Your Age = 32
Your Minimal/Maximal Target Heart Rate (MTHR) = 60% to 85%

Computation: THE PAIN THAT YOU’VE

BEEN FEELING CAN’T
A. Getting your Minimal Target Heart Rate COMPARE TO THE JOY
= 220 – 32- 70 x 60% + 70 THAT’S COMING.
ROMANS 8:18
= 188 – 70 x 60% + 70
= 118 x 60% + 70
= 70.8 + 70
= 140.8 or 141/10
= 14.1 or 14 YOUR MINIMAL THR

B. Getting your Maximal Target Heart Rate

= 220 – 32 – 70 x 85% + 70
= 188 – 70 x 85% + 70
= 118 x 85% + 70
= 101 + 70
= 171/10
= 17.1 or 17 YOUR MAXIMAL THR

C. Your MPHR = 14 – 17 BEATS PER MINUTE

Exercise:Find your target zone

IV. Warm – up – light to moderate activity done prior to the workout. Its
purpose is to reduce the risk of injury and soreness and possibly to
improve performance in a physical activity.
- A warm-up consists of 2-5 minutes of movement plus a stretching
routine.
- The goal is to get the blood flowing without challenging the body to
new heights.
- The warm-up and stretch routine should consist of 15-20% of the total
workout time.

Ex. If you exercise for 60 minutes, you need 9 -12 minutes of warm-up.

V. Hitting the exercise zone

Now, exercise more vigorously in the same way – jogging, skipping, jumping,
and running to get into the target zone (60 to 85 percent maximum). Count your
pulse again after 3 to 5 minutes (and multiply by 10) to check whether you are

PE 101 – PHYSICAL FITNESS & SELF TESTING ACTIVITIES 10

doing enough to be on target. If your heart rate is below 60 percent of the
maximum, exercise more vigorously.

Practicum: Students are required to perform vigorous (own choice) exercise to

hit their exercise (minimum & maximum) target zone.

VI. Cool down - light to moderate tapering-off activity after vigorous exercise;
often consisting of the same exercises used in the warm-up.
- Help reduce the muscle soreness that may occur after a particularly
stressful activity as well as prevent blood pooling, dizziness, heart
palpitation, and nausea.
- Permit a gradual decrease in the heart rate and gentle stretch of the
muscle used in the workout.
- A cool down should consist of 5 – 15% of the total workout time.
Ex. 60 minutes exercise: 3-9 minutes of cooling down.
After you have been at target for 30 to 40 minutes or less, if you are out
of condition - cool down gradually by easing up for a 5 to 10-minute period
before stopping. When you stop, your pulse should be back to less than 50
percent of your maximum attainable heart rate, as it was at warm-up.

Stretching - specific position sustained to increase and maintain the length of a

muscle group. It lengthens tendons, warm-up ligaments, and
prepares joins for work.
1. Additional flexibility throughout the body
2. Decreased tightness or stiffness
3. Increased awareness of muscle and their capabilities during any
daily activity or sport
4. Increased coordination and agility in daily or recreational activities.
5. Quicker removal of waste products (lactic acid, carbon dioxide,
nitrogen) from the muscles.
6. Reduced inflammation and pain of the joints often seen in numerous
types of arthritis conditions.
7. Less stress on the nervous system.
8. Facilitation of the overall health and sense of well-being.

4 Types of Stretching Exercise

1. Static Stretching – is a slow and sustained muscle tendon lengthening exercise
usually held at the end of ROM (range of motion) for 10 - 30 seconds.
2. Dynamic – lengthen the muscle-tendon unit by slowly moving the limb throughout
the entire range of motion but the position is not held or sustained.
3. Ballistic Stretching – incorporates rapid movements (i.e., bouncing) to lengthen the
muscle tendon unit. The momentum lengthens the muscle beyond the normal
PE 101 – PHYSICAL FITNESS & SELF TESTING ACTIVITIES 11
 range.
4. Proprioceptive Neuromuscular Facilitation (PNF) – is usually assisted stretching
routine wherein the muscle-tendon unit is made to contract a resistance followed
by a passive lengthening similar to static stretch. This contraction-and-relaxation
routine is repeated three times with each cycle for 20 to30 seconds.

Six Rules to Stretching

1. Warm-up - before you stretch, your muscle should be warm.
- The warm-up increases the muscle temperature, which increased
blood flow to the tissue. The muscle fibers can then respond more
quickly and efficiently to the stretch.
2. Do not force a muscle to stretch – stretching should be done with a gentle
pull in the muscle.
- It should take approximately 10 seconds for the internal muscle
protective mechanism to adapt to the new position.
- The “no pain no gain” theory does not apply to stretching.
3. Hold for 30 seconds – current research shows that a stretch must be held for
at least 30 seconds.
- If you cannot hold the stretch comfortably for this long, then ease
back.
- Anything less than 10 - 30 seconds will not give the nerves enough
time to adapt to the new length and alter the muscle tone.
- Only one repetition per muscle is required when done daily.
4. Breathe - Deep, rhythmic, abdominal breathing helps to improve circulation
to muscle tissues.
- Holding your breath will make the stretch ineffective.
5. Do not bounce - bouncing or ballistic stretching stresses the joints,
ligaments
and muscles. It also triggers the protective stretch mechanism within the
muscle to reflexively contact.
- As a result, the muscles cannot relax or stretch.
- Always stretch slowly and gently.
6. Stretch both sides – Always stretch the right and left side (or front or back) of
an area to maintain balance and symmetry. This will enhance flexibility and
performance while reducing the risk of injury.

Assignment: Students are required to do research on different stretching

PE 101 – PHYSICAL FITNESS & SELF TESTING ACTIVITIES 12
 (at least 10) exercises.

LET’S DO THIS!
Activity 2

BATTERY TESTING PROCEDURE

Date of Performance: _________________
1. One footItem
balance. Stand one foot press up Fitness Aspect Pass
so that the weight is on the ball of the foot YES
with the heel off the floor. Hold the hands BALANCE
NO
and the other leg straight out in front for ten
seconds.

2. Standing long jump. Stand with the toes YES

behind a line; using no run or hop step, jump as POWER
far as possible. To pass, men must jump their NO
height plus six inches. Women must jump their
height only.

3. Paper ball pickup. Place two wadded YES

AGILITY
paper balls on the floor five feet away. Run,
NO
pick up the first ball and return both feet
behind the starting line. Repeat with the
second ball. Finish in five seconds.

4. Paper drop. Have a partner hold a

YES
sheet of notebook paper so that the side
REACTION TIME
edge is between your thumb and index
NO
finger, about the width of your hand from
the top of the page. When your partner
drops the paper, catch it before it slips
through the thumb and finger. Do not move
your hand lower to catch the paper.

YES
5. Double heel click. With the feet apart SPEED
jump up and tap the heels together twice NO
before you hit the ground. You must land
PEwith
101 your
– PHYSICAL
feet at FITNESS & SELF
least three TESTING
inches apart. ACTIVITIES 13
 6. Paper ball bounce. Wad up a sheet of
notebook paper into a ball. Bounce the ball YES
and forth between the right and left hands.
Keep the hand open and palms up. Bounce COORDINATION
the ball three times with each hand NO
(six times total) alternating for each bounce.
7. Run in place. Run in place for one and
a half minutes (120 steps per minutes)
rest for one minute and count the heart
rate for thirty seconds. A heart rate of YES
60 or lower passes. A step is counted
CARDIOVASCULAR
each
8. time thetoe
Backsaver righttouch.
foot hits thethe
Sit on floor.
floor
with one foot against a wall. Bend the NO
other knee. Bend forward at the hips.
After three warm – up trials reach
forward and touch your closed fists to
the wall. Bend forward slowly, do not
bounce, repeat with the other leg YES
straight. Pass if fists touch the wall with FLEXIBILITY
each leg straight.
NO
9. The pinch. Have a partner pinch a
fold of fat on the back of your upper
arm (body fatness). Halfway between
the tip of the elbow and the tip of the
shoulder. YES
Men: No greater than ¼ of an inch.
Women: No greater than one inch. BODY COMPOSITION
NO

10. Push – up. Lie face down on the

floor. Place the hands under the
shoulders. Keeping the legs and the YES
body straight, press off the floor until
the arms are extended. Women repeat
once; men three times. STRENGTH NO

MUSCULAR YES
11. Side leg raise. Lie on the floor on your ENDURANCE
side. Lift your leg up and to the side of the AND STRENGTH NO
body until your feet are 24 to 26 inches
apart. Keep the knee and pelvic facing.

Note: This is a test-stunt, not an exercise

Practicum: Students must analyze, follow & perform the battery testing
PE 101 – PHYSICAL FITNESS & SELF TESTING ACTIVITIES 14
 Procedure. Please check (√) the box that correspond to the results of
the performance.

PE 101 – PHYSICAL FITNESS & SELF TESTING ACTIVITIES 15