Republic of the Philippines

President Ramon Magsaysay State University

(Formerly Ramon Magsaysay Technological University)
Iba, Zambales, Philippines
Tel/Fax No.: (047) 811-1683

College/Department Department of Physical Education

Course Code PEN 1
Course Title Physical fitness and outdoor recreational activities
Place of the Course General Education
in the Program
Semester & First Semester, AY 2020 - 2021
Academic Year

MODULE NO. 2
PHYSICAL FITNESS

INTRODUCTION

Healthy living and physical fitness are closely connected. Being physically
fit not only help people live healthy, it also helps people live longer. People who
do physical activity and exercise as part of their daily lives when they are still
young and keep it as they grow older benefit from it throughout their lifespan.
Physical activity is defined as any movement that spends energy. Exercise is a
subset of physical activity that is structured and planned.

Physical Fitness is considered as an important goal of physical education.

Good physical fitness and regular physical activity are important to wellness.
Regular physical activity and good physical fitness play vital role to enhance
quality of life in many ways. Physical fitness and exercise can help one look well,
feel good and enjoy life. Exercise helps lower the person’s cholesterol level and
improves his muscle tone and results to a good self-perception. Fitness and
exercise have been physical health benefits so that an individual feels good and
function effectively.

INTENDED LEARNING OUTCOMES

 Recite and discuss the definition, importance and components of
Physical Fitness;
 Appreciate the value of being physically fit;
 Adopt a healthy lifestyle through Physical Fitness.
DISCUSSION

Physical Fitness

Physical Fitness is the ability of an individual to perform or carry of one’s

daily activities or task efficiently without undue fatigue, reduce the risk of health
problems and with extra reserve energy in case of emergency. Is defined as a
physical state of wellbeing that allows people to perform daily task or activities
with vigor, reduce the risk of health problems related to lack of exercise and
established a fitness base for participation in a variety of physical activities.

Physical fitness is the major goal of physical education and is a major basis
for good health and well-being. It involves the performance of the heart, lungs
and muscles of the body. What we do with our bodies also affects our mental
health. Fitness influences some degree qualities such as mental alertness and
emotional stability.

Physical Fitness is a necessary activity because it will give us information

on the status of over-all physical fitness. The Physical Fitness Test will serve as
a guide in determining what PE activities the student will need to improve any
physical fitness component or their physical fitness component in general.
Testing will also serve as the basis to evaluate the activities of the PE program.

As you undertake your fitness program, it is important to remember that

fitness is an individual quality that varies from person to person. It is influenced
by age, sex, heredity, personal habits, exercise and eating practices.

Physically Fit

A physically fit person works without becoming over fatigue. They

accomplish their work with a maximum of stress. They can face life’s problems
with a relatively better outlook.

A physically active individual has the capacity to learn a variety of vigorous

recreational pursuits. They enjoy participating in sports activities.

Good physical health contributes to self-confidence and poise. It gives the

person a feeling of security. It enables to mingle with people at work and play
with satisfaction.

Importance of Physical Fitness

Through regular exercises, physical fitness helps the individual:

 in the proper growth of young bones and muscles;

 improve energy;
  improve the ability to avoid and recover from illnesses and accidents;
 improve posture and appearance by strengthening muscles that
support the body;
 minimize stress response;
 maintain proper body weight;
 prevent heart ailment;
 improve organic functions;
 delay the aging process;
 feel good and younger as a human being, and
 experience joy of participation in any recreational or sports activities.

Components of Physical Fitness

Given below are the most measurable physical fitness components. The
extent or levels of each acquired attribute can determine the physical
condition of a person.

 Strength –is the ability to perform or move against a resistance.

Example: Try to lift a heavy object. Observe. How strong are your
muscles in the arm?

 Endurance – the ability of the body to undergo prolonged body

stresses; the capacity to last long in a certain task without undue
fatigue. An example is running a long distance without fainting or
collapsing.

Example: Have you tried jogging for 20 minutes? Or walking up the

stairs to the 3rd floor? How did you feel?

 Flexibility – is a plasticity which gives the body to do wide range of

movement.

Example: Pick up some pieces of paper on the floor. Did you do it

with ease or was it difficult?

 Agility – is the ability of the individual to change direction or position

in space with quickness and lightness of movement. It requires a
combination of coordination and speed.

Example: Your basketball teammate runs fast moving from different

direction to another while dribbling the ball and suddenly passes
the ball to you. How fast are you in catching the ball?
  Balance - is the ability to asses and maintain body position, whether
static or moving against the force of gravity. Good balance is
important for safety in performing daily tasks.

Example: Mount and walk through a balance beam. Were you steady
or almost losing your balance?

 Speed - is the ability to make successive movements of same kind

at the shortest period of time.

Example: In the track oval, with the distance of 100 meters, run as
fast you can? What is your time?

 Power- the ability of the muscles to release maximum forces in the

shortest period of time.

Example: Shot put players developed power which is essential in

their sport event.

 Organic Vigor - refers to the soundness of heart and lungs which

contributes to the ability to resist disease.

Example: Aerobic exercise is one good activity in developing and

improving organic vigor.

 Coordination - refers to the teaming together of muscles and nerves

in the performance of a certain task.

Example: Dancers should have good body coordination in executing

different dance steps.

Two Basic Components of Physical Fitness

 Health Related Components

 Cardio-respiratory endurance – the ability of the heart and lungs

to function efficiently and effectively over a prolonged period of
time.

 Muscular strength – the ability of the muscle group to contract

against a resistance.

 Flexibility – the functional capacity of the joint to move through

a normal range of motion. The muscular system is also involved.
  Muscular endurance – the ability to continue selected muscle
group movements for a prolonged period of time.

 Body composition – the relative percentage of the muscle, fat,

bone, and other tissues that comprise the body. A fit person has
a relatively low, but not too low, percentage of the body fat (body
fitness).

 Skill-Related Fitness Components

 Balance – it involves vision, reflexes and the skeletal and

muscular system which provides the maintenance of
equilibrium.

 Coordination – the ability to integrate the senses with the

muscles so as to produce accurate, smooth, and harmonious
body movement.

 Agility – it is the capacity to change direction of the body quickly

and effectively.

 Speed – it is the ability to move one’s body from one point to

another in a shorter possible time.

 Power – Speed of contraction, likewise, is the basic ingredients

which, when combine with strength, provides an explosive type
of movement.

 Reaction Time – the time required to respond a movement as a

result of a given stimulus.

Physical Fitness Test

The following are safety guidelines that must be considered before and
during the conduct of Physical Fitness test

 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 performing the test.

 Students should not take heavy meals for two hours before the
test.

 Students should wear physical education attire for the test.

  Before taking the test, students must count their pulse rate (at
rest). Their initial 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.

Physical Fitness
Physical Components No. of Scoring Facilities and
Fitness Being Tested Trials Equipment Used
Tests
1. Jumping pit or
Standing Leg strength 2 In any flat surface
Long Jump and power centimeters 2. Tape measure or
meter stick
Exact no. 1. Clean flat
Curl-Ups Abdominal 1 executed surface or floor
strength and curl-ups 2. Mat or turf
endurance
2 Time in 1. Measured
50-meter Speed seconds running track of
Sprint 50-m distance
2. Stopwatch
Knee Push- Arm strength Exact no.
Up and endurance 1 executed 1. Clean flat
(Ladies) Push-Up surface

Arm Push- Arm strength Exact no.

Up (Men) and endurance 1 executed 1. Clean flat
Push-Up surface
1. Any flat surface
like court or
Time in playground
Shuttle Run Agility and 1 seconds 2. 3-4 rectangular
endurance blocks or plastic
bottles, stones
3. Stopwatch
4. 2 parallel lines of
9m apart
1. Clean flat
Sit and Trunk 2 Distance in surface or floor
Reach flexibility centimeters 2. Mat or turf
3. Meter stick
Three- Cardio Number of 1. Box or soft drink
Minute Step respiratory 1 beats per case
endurance minute
Performance Targets

Boys

Standing
Age Long Curl- 50-m Arm Shuttle Sit Three-
Jump Ups sprint Push- Run and Minute
(cm) (sec.) Up (sec.) Reach Step
15 208 38 7.5 4 10.9 55 120-
16 215 42 7.3 5 10.8 59 165
17 222 45 7.0 5 10.7 64 Beats
18 230 47 6.8 6 10.4 69 /min.
19 235 49 6.6 6 10.2 70

Girls

Standing
Age Long Curl- 50-m Arm Shuttle Sit Three-
Jump Ups sprint Push- Run and Minute
(cm) (sec.) Up (sec.) Reach Step
15 170 23 8.5 6 12 58 120-
16 172 24 8.5 7 11.8 63 165
17 175 25 8.2 7 11.5 68 Beats
18 180 26 8.2 8 11.3 72 /min.
19 184 27 8.2 8 11 74

Formula for Computing Body Mass Index (BMI)

WEIGHT [in kilograms]

HEIGHT [in Meters] 2 (squared)

Example: 30 = 30 = 20.83 (NORMAL)

(1.20)2 1.44

STANDARD: Below 18.5 UNDERWEIGHT

18.5- 24.5 NORMAL
25.0- 29.5 OVERWEIGHT
30.0- Above OBESE
ACTIVITY 1
Perform the different physical fitness tests below and record your
performance accurately and honestly. Write your answer on a 1 whole
sheet of paper or bondpaper.
Physical Fitness Test
Physical Fitness Card

Name: _____________________________________________________________________

Date of Birth: _________________ Age: _____________ Sex: __________

Weight (kg): _______________ Height (m): _______________ BMI: _________

Medical History: ____________________________________

Physical Components Pre-Test Date Post-Test Date

Fitness Measured Score Score
Test

Standing
Long
Jump

Curl-Ups

50-meter
Sprint

Push-Ups

Shuttle
Run

Sit and
Reach

Three-
Minute
Step

_____________________________________
Student’s Name over Signature
Activity 2
Essay:
In your own words, (minimum of 15 sentences) How does being a
physically fit person will help you during this pandemic season? Write
your answer on a 1 whole sheet of paper or bondpaper.
_______________________________________________________________________
_______________________________________________________________________
_______________________________________________________________________
_______________________________________________________________________
_______________________________________________________________________
_______________________________________________________________________

REFLECTION:
Answer the following questions using your own words to reflect on the
learnings you have for this week. (minimum of 10 sentences per column).
Write your answer on a 1 whole sheet of paper or bondpaper.
RESOURCES:

Handbook in Physical Education 1, Ancheta, Adelito T.

Instructional Handout for Physical Education I: PNC Gabao, Larry A.

Physical Education 1 for College, Tulio, Doris D., 2008

Physical Fitness Manual, DECS, Bureau of Physical Education and School

Sports: Manila 1988

Revised Physical Fitness Test Manual DEP-ED, NCR : Quezon City 2004