PHYSICAL EDUCATION 8

LESSON 1: PHYSICAL FITNESS

EXPECTATIONS

You will give importance on your holistic health through

physical assessment and activities. Specifically, this module will help
you to:
• describe the meaning and importance of managing lifestyle and
weight;
• undertake physical activity and physical fitness assessment;
• monitor periodically one’s progress towards the fitness goals;
• express a sense of purpose and belongingness by participating in
physical activity-related community services and programs.

Let us start your journey in learning more about Physical Fitness.

Let’s Think and Act Now!

LOOKING BACK TO YOUR LESSON

Who is the Fittest of them all?
Directions. Analyze the images and answer the Guide Questions.

Guide Questions:

• What can you say about the picture above? _____________________________

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 ________________________________________________________________________

• Who do you think is the most physically fit person in the picture? Why?

________________________________________________________________________

• How can you say that a person is physically fit or not? __________________

________________________________________________________________________

BRIEF INTRODUCTION

Physical fitness is the ability of the body to do day-to-day activities

without undue fatigue, and still has time to do leisure activities and meet
emergencies.
Physical fitness is divided into two components, health-related and
skill-related components.

Physical Fitness Components

Health-Related Components Skill-Related Components
1. Body Composition 1. Speed
2. Cardio-Vascular 2. Agility
Endurance
3. Power

3. Flexibility 4. Coordination
4. Muscular Strength 5. Balance
5. Muscular Endurance 6. Reaction Time

Health-related components focus on factors that promote optimum health

and prevent the onset of disease and problems associated with inactivity.

Body Composition is the proportion of fat

and non-fat mass in your body. A healthy
body composition is one that includes a
lower percentage of body fat and a higher
percentage of non-fat mass, which includes
muscle, bones, and organs.

Cardiovascular Endurance is the ability

of the heart, lungs, and blood vessels to
deliver oxygen to your body tissues
without becoming overly tired.

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 Flexibility is the ability of the
joints to move beyond their
normal range of motion.

Muscular Strength refers to the Muscular Endurance is the ability of a

amount of force a muscle can muscle or group of muscles to sustain
produce with a single maximal repeated contractions against a
effort. resistance for long period of time.

Skill-related components refer to your ability to perform physical tasks

efficiently as it relates to a sport.

Speed is the ability of the body

to move fast from one point to
another, in the shortest possible
time.

Agility is the ability to move in a sudden

change of direction and body position
quickly.
Ex. Sudden change of direction during a
Patintero game.

Balance is the ability to

maintain equilibrium even when
moving.

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 Coordination is the ability to use
the senses and body parts to
perform tasks smoothly, efficiently,
and accurately.

Power is the ability to exert a Reaction Time refers to the speed at

maximal force in the shortest time which a person’s body responds to
possible, as in accelerating, jumping, an external stimulus.
and throwing implements.

Physical Fitness Test is a standardized test which aims to give

information and assess one’s overall physical fitness. PFT shall be done
twice per school year, one at the start of the school year and one at the start
of the 3rd quarter.

PHYSICAL FITNESS TEST OBJECTIVES:

1. To determine the level of fitness of students.

2. To identify strength and weaknesses for development and improvement.

3. To provide baseline data for selection of physical activities for

enhancement of health and skill performance.
4. To gather data for the development of norms and standards.

5. To motivate, guide and counsel pupils/students in selecting sports for

recreation, competition, and lifetime participation.
TEST PROTOCOL

• Prepare the following testing paraphernalia:

1. First Aid Kit
2. Drinking Water (and a small towel or bimpo to wipe your perspiration)
3. Individual score cards (You may use this in recording your tests scores )

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4. During testing:
a. Body Composition – tape measure, bathroom scale, L- square
b. Flexibility – ruler, tape measure or meter stick
c. Cardiovascular Endurance – stopwatch, step box/stairs (12” in
height), metronome app. (if applicable)
d. Muscular Strength – exercise mat
TEST PROTOCOL

e. Speed – stopwatch
f. Power – meter stick/tape measure,
g. Agility – tape measure, masking tape/chalk, stopwatch
h. Reaction Time – plastic ruler (12 inches), table or armchair
i. Coordination – sipa (washer with straw)/20pcs bundled rubber
bands/any similar local materials
j. Balance – stopwatch
• Observe the following prior to actual day of testing:
a. The testing stations should be safe and free from obstructions.

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 b. The same equipment and testing stations should be used in the
start-of-the-year testing and to the next post-testing date.
c. With the guidance of your parent/relative, go through the various
tests with minimal effort exerted to familiarize themselves with testing
procedures
d. The tests requiring cardiovascular endurance and those other tests
which involve the same muscle groups should not be taken in
succession.
Suggested sequence of administering the tests.

• Record and keep your test results in your individual score card or in your
activity notebook.

CHECKING YOUR UNDERSTANDING

Activity 1: Measure Me!

Directions. In this activity you must find a partner (it may be your siblings,
parents or whoever you are with at home) that will help you in performing the tests.
Also, you must wear light and comfortable clothes.

• You will measure your height and weight and then compute your
Body Mass Index.
• Perform the 3-minute step test and get your Working Heart Rate and
your Recovery Heart Rate after the test.
• Be guided of the test protocols and make sure to follow it to prevent
untoward accidents.

Body Mass Index (BMI) is a value derived from the mass (weight) and
height of a person. The BMI is defined as the body mass divided by the
square of the body height and is universally expressed in units of kg/m2,
resulting from mass in kilograms and height in meters.

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Formula for computing BMI
weight (in kilograms)
height (in meters) ²

Example: 30 = 30 = 20.83 (NORMAL)

(1.20) ² 1.44

Weight Measurement Protocol

• For the Partner:
o Before the start of weighing, adjust the scale to zero
point. o Stand in front of the performer to get the weight.
o Record the score in kilograms.
o Scoring – record body mass to the nearest 0.5 kilograms

Height Measurement Protocol

• For the Partner:
o Place the ruler/L-square against the wall with the base at the top
of the head of the person being tested. Make sure that the ruler/L-
square when placed on the head of the student is straight
and parallel to the floor. The ruler/L-square should be straight
and parallel to the floor.
o Measure the height from the base of the Ruler/L-
square. o Record the score in meters.
o Scoring – record height to the nearest 0.1 centimeter
o Meter = 100 centimeter

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3-Minute Step Test - measures Cardiovascular Endurance

Test Protocol
o Equipment: Step Height for Secondary students - 12
inches o Stopwatch
o Drum, clapper, metronome with speaker or any similar device

For the Performer:

o Stand at least one foot away from the step or bench with trunk
erect, and eyes looking straight ahead.
o 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 – that is,
up with the left/right foot (ct. 1), up with the right/left foot (ct.
2), down with the left/right foot (ct. 3), down with the left/right
foot
(ct. 4) Observe proper breathing (inhale with the nose, exhale
through the mouth).
o Immediately after the exercise, stand and relax. Locate your
pulse and in five (5) seconds start to get the heart rate.
o Don’t talk while taking the pulse beat.
o Count the pulse beat for ten (10) seconds and multiply it by 6. o
Get the recovery heart rate after one (1) minute after the end of
the test.

For the Partner

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

REMEMBER
1. Physical fitness is the ability of the body to do day-to-day activities without
undue fatigue, and still has time to do leisure activities and meet emergencies.
2. Physical fitness is divided into two components, health-related and skill-
related components.
3. Health-related components focus on factors that promote optimum health and
prevent the onset of disease and problems associated with inactivity.
4. Skill-related components refer to your ability to perform physical tasks
efficiently as it relates to a sport.
5. Body Composition is the proportion of fat and non-fat mass in your body.
6. Cardiovascular Endurance is the ability of the heart, lungs, and blood vessels
to deliver oxygen to your body tissues without becoming overly tired.
7. Flexibility is the ability of the joints to move beyond their normal range of motion.
8. Muscular Strength refers to the amount of force a muscle can produce with a
single maximal effort.
9. Muscular Endurance is the ability of a muscle or group of muscles to sustain
repeated contractions against a resistance for long period of time.
10. Speed is the ability of the body to move fast from one point to another, in
the shortest possible time.
11. Agility is the ability to move in a sudden change of direction and body
position quickly.
12. Balance is the ability to maintain equilibrium even when moving.
13. Coordination is the ability to use the senses and body parts to perform
tasks smoothly, efficiently, and accurately.
14. Power is the ability to exert a maximal force in the shortest time possible, as
in accelerating, jumping, and throwing implements.
15. Reaction Time refers to the speed at which a person’s body responds to an
external stimulus.

CHECKING YOUR UNDERSTANDING

My Fitness Goals!
Directions. Using the acronym “FITNESS”, set your goals based on the
results of the tests you did today.
F = _________________________________
I = _________________________________
T = _________________________________
N = _________________________________

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 E = _________________________________
S = _________________________________
S = _________________________________

REFLECTIVE LEARNING SHEET

Name: __________________________________ Grade & Section: ________________
Let’s Think and Act!
REFLECTIVE LEARNING SHEET NO.3
Directions. Answer the following questions. Have fun and enjoy!

What did the result of your BMI computation tells you?

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