PATH FIT 3 [ DANCE

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ALL RIGHTS RESERVED 2023

No portion of this module may be copied or reproduced in any form or

CHAPTER
by any 3: Introduction
means without to Dance
the permission Rhythm
of the authors.

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INTRODUCTION

Dance is the reflection of one’s soul. Being physically fit is one of the most
important principle on ensuring someone’s full capacity on performing dance. Physical
Fitness is one of the most important matter of a person’s total well-being.

In this chapter, you will be revisited to the most essential and basic concepts of
physical education and that is physical fitness components and re-assessing yourself if
you are able to perform all the physical fitness components.

CHAPTER 1:
Physical Fitness Assessment

Learning Objectives
At the end of the lesson, student will be able to:

1. Identify the physical fitness components;

2. Analyze the importance of assessing once physical fitness.
3. Assess ones physical fitness components.

LESSON 1
PHYSICAL FITNESS COMPONENTS

The meaning, concepts, and components of physical fitness

Physical fitness refers to a state of overall health and well-being that allows an
individual to perform daily activities, sports, and recreational pursuits without undue
fatigue. It encompasses a variety of components that collectively contribute to an
individual's overall health, well-being, and ability to perform physical activities
effectively.

Physical fitness encompasses a variety of components that collectively contribute

to an individual's overall health, well-being, and ability to perform physical activities
effectively.

Physical Fitness is the ability to perform one’s daily task efficiently without undue
fatigue but with extra “reserve” in case of emergency.

Being physically fit means being able to perform one’s daily task without undue
fatigue and still have an extra energy to enjoy leisure activities and/or meet emergency
demands.

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Three important aspects that an individual should be able to meet to be considered

physically fit.

1. Being able to perform one’s daily task without getting too tired before the end of
the day. These daily activities include:
 Waking up in the morning to prepare for work or school.
 Attending classes regularly.
 Doing homework and household chores.

2. Enjoying leisure time in some form of recreational activities. Leisure time is the
amount of time that is left after the daily routine activities of an individual have
been accomplished. Recreation, on the other hand, refers to any activity that is
participated in by the individual during leisure time on voluntary basis because it
provides an immediate satisfaction to the individual. Recreation takes place in
the form of:
 Watching television or movies
 Talking to friends over the phone
 Doing arts and crafts

3. Meeting emergency demands such as:

 Doing important errands
 Performing social obligations
 Attending to household problems

Concepts of Physical Fitness

1. Organic vigor – refers to the soundness of the heart and the lungs, which
contributes to the ability to resist diseases.

2. Endurance – the ability to sustain long-continued contractions where several muscle

groups are used; the capacity to bear or last long in a certain task without undue
fatigue.

3. Strength – the capacity to sustain the application of force without yielding or

breaking; the ability of the muscle to exert effort against the resistance.

4. Power – the ability of the muscle to release maximum effort in the shortest period of
time.

5. Flexibility – the quality of plasticity, which gives the ability to do a wide range of
movement.

6. Agility – the ability of an individual to change direction or position in a space with the
quickness and lightness of movement.

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7. Balance – the ability to control organic equipment neuro-muscularly, a state of

equilibrium.

8. Speed – the ability makes successive movements of the same kind in the shortest
period.

Components of Physical Fitness

The components of physical fitness are divided into two categories the Health-
Related components and the Performance-Related components.

The components of Health-Related Fitness are a basis from which to measure

our general wellbeing. It is the aim of exercise to improve our capabilities in each of
these areas. It could be developed and maintain through the regular and proper
exercise program. There are at least five (5) components of Health-Related fitness.
They are as follows:

Health Related Components

The health-related components of physical fitness are essential factors that

directly impact an individual's overall health, well-being, and quality of life. These
components are crucial for promoting good health, reducing the risk of chronic
diseases, and improving daily functioning. The health-related components of physical
fitness include:

Cardiovascular Endurance

- Cardiovascular endurance is also referred to as aerobic fitness and is a measure

of the athlete’s ability to continue with exercise which places demands on the
circulatory and respiratory system over a prolonged period. This occurs in
activities such as running, walking, cycling, and swimming.

Flexibility

- Flexibility is the measure of free movement in a person’s joints. This is especially

important in gymnastics. Flexibility reduces the risk of injury, enhances
performance, and prevents muscle soreness. (Types of stretching)

Muscular Strength

- Muscular strength is the maximal force that can be applied against a resistance
for a brief duration. It could be measured by the largest weight a person could
lift or the largest body they could push or pull. It may be developed through
isotonic, isometric, Isokinetic.

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Muscular Endurance

- Refers to the ability of the muscle to endure a sub maximal effort for a
prolonged period of time. Performing a strength exercise such as push-up over a
long period of time or performing the same exercise for many continuous
repetitions is a demonstration of muscular endurance. One basic requirement in
achieving muscular endurance is muscular strength.

Body Composition

- Body composition is usually measured by the percentage body fat a person

carries. Its inclusion was earlier opposed since supporters believe that fitness is
for everyone, including the slim and overweight. In addition, being fat has some
genetic predisposition that may be difficult to alter. (Somatotypes)

Components of Physical Fitness

The components of Performance Related Fitness are not the skills associated with any
sport, such as running, catching, tackling, or kicking, but are the underlying skills which
are brought to bear when participating in a sport. These are important fitness
components, not just for sporting ability, but for use in everyday life. In times of
illness, or in ageing, these components are often features of our lives that fail and their
levels are reduced. Exercise and activities that promote skill components of fitness are
therefore very important at all ages.

Performance Related Components

The performance-related components of physical fitness refer to specific

attributes and qualities that directly influence an individual's ability to perform physical
activities, sports, and exercises effectively. These components are crucial for optimal
athletic performance and overall functional movement. The performance-related
components of physical fitness include:

Components of Skill Related Fitness

Agility

- Agility is the ability to rapidly and accurately change the direction of the body at
speed. It necessitates a combination of speed.

Balance

- Balance is the ability to maintain equilibrium when stationary or moving. Balance

can be categorized into static and dynamic balance.

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Power

- Muscular power is the ability to contract muscles with speed and force in one
explosive act.

Speed

- Speed is a measure of the ability to move.

Coordination

- Coordination is the ability to carry out a series of movements or motor tasks

smoothly & efficiently.

Body Mass Index

LESSON 2
PHYSICAL FITNESS TEST

BODY COMPOSITION

BODY MASS INDEX

• Body Composition is the body’s relative amount of fat to fat-free mass.
FORMULA: BODY MASS INDEX (BMI)
BMI = Weight (in Kilograms)
Height (in Meters)²
Example: 30 kg. = 30 = 20. 83 (Normal)
1.20M2 1.44
Classification
https://youtu.be/HE-erLKq1T4
below 18.4 Underweight
For video instruction please
search theTutor,
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18.5 – 24.9 Normal

25.0 – 29.9 Overweight
30.0 – above Obese

WEIGHT (BODY MASS)

The heaviness or lightness of a person. (In combination with stature (height) is
used to determine body mass index that indicates whether one is of normal weight,
overweight or obese.)
• Equipment: Weighing or Bathroom scale
• Procedure:
For the Performer:
a. Wear light clothing before
weighing.
b. On bare feet, stand erect, and
still with weight evenly
distributed on the center on the
scale.
For the Partner:
a. Before the start of weighing,
adjust the scale to zero point.
b. Record the score in kilograms.
• SCORING: record body mass to the nearest 0.5 kilograms.

HEIGHT (STATURE)
It is the distance between the feet on the floor to the top (vertex) of the head in
standing position.

• Equipment: Tape measure laid flat to a concrete wall. The zero point starts
at the bottom of the floor; L-square and an even and firm floor and flat wall.

Procedure:

For the Test Performer:

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a. Stand erect on bare feet with heels, buttocks and shoulders pressed against
the wall where the tape measure is attached.

For the Partner:

a. Place the L-square against the wall with the base at the top of the head of the
person being tested. Make sure that the L-square when placed on the head of
the student is straight and parallel to the floor.

b. Record the score in meters.

• Scoring – record standing height to the nearest 0.1 centimeters.

(*** 1meter = 100 centimeter)

HIP TO WAIST RATIO

The Waist-to-hip Ratio (WHR) looks
at the proportion of fat stored on your
body around your waist and hip. It is a
simple but useful measure of fat
distribution. The Waist Hip Ratio is
calculated by dividing your waist
measurement by your hip measurement,
since the hips are the widest part of your
buttocks.

The formula is: WHR= waist circumference / hip circumference.

Classification
Low Risk High Risk Increased Higher Risk
MEN < 0.95 0.96 – 1.0 > 1.0
WOMEN < 0.80 0.81 – 0.85 > 0.86
CARDIOVASCULAR ENDURANCE
3 – Minute Step Test

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Cardiovascular endurance – is the

ability of the heart, lungs and blood
vessels to deliver oxygen to working
muscles and tissues, as well as the ability
of those muscles and tissues to utilize the
oxygen. Endurance may also refer to the
ability of the muscle to do repeated work
without fatigue.

Purpose – to measure cardiovascular

endurance.
Equipment: Stopwatch, drum or clapper
Step: (height)
Elementary – 8 inches
Secondary & Tertiary – 12
inches
*Alternatives (may use the first step of the stair)

Procedure
• For the Performer:
a. Position at least one foot away from the step or bench.
b. At the signal “Go”, step up and down the step/ bench for 3 minutes at
a rate of 24 steps per minute. One step consists of 4 beats – that is, up
with the left foot (ct. 1), up with the right foot (ct. 2), down with the
left foot (ct. 3), down with the right foot (ct. 4).
c. Repeat the steps starting with your right foot
d. Repeat b and c until you reach the 3-minute time.
e. Immediately after the exercise, locate your pulse and wait for the
signal to start the counting. (Give 5 sec. to locate the pulse)
f. Don’t talk while taking the pulse beat.
g. Count the pulse beat for 10 sec. Multiply it by 6.

• For the Partner:

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a. As the student assumes the position in front of the step, signal,

“Ready” and “Go”, start the stopwatch for 3-minute step test.
b. After the test, allow performer to locate his/her pulse in within 5
seconds.
c. Give the signal to count the pulse beat.
d. Let the performer count his/her pulse beat for 10 seconds and multiply
it by 6.
• Scoring – record the 60-second heart rate after the activity.

FLEXIBILITY
SIT – AND REACH
Purpose – to test the flexibility of the lower
back and extremities.
• Equipment: Tape measure or meter
stick, card board or paper
Procedure •
For the Performer:
a. Sit on the floor with back,
head and shoulders flat on
the wall. Feet are 12 inches
apart.
b. Interlock thumbs and
position the tip of the fingers
on the floor without bending the elbows. Reach up.
c. Place hands on top of the card board or paper where the tips of the
middle fingers are at the top edge of the card board or paper. Start the
test by pushing the card board or paper slowly and try to reach the
farthest distance possible without bending the knees. Hold for 2
seconds.
d. Bouncing or jerking movement is not allowed.
e. Do it three times.
• For the Partner:

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a. As the performer assumes the (b) procedure, position the zero point of
the tape measure at the tip of the middle fingers of the performer.
b. See to it that the knees are not bent as the performer slides the
farthest distance that he could.
c. Record farthest distance reached in centimeters.
• Scoring – record the distance to the nearest 0.1 centimeters.

MUSCULAR ENDURANCE
PUSH - UP
Strength – is the ability of the muscle to
generate force against physical objects
Purpose – to measure strength of upper
extremities.
Equipment: exercise mats or any clean mat.
Procedure
• For the Performer:
a. Lie down on the mat; face down
in standard pushup position;
palms on the mat about
shoulder width, fingers pointing forward, and legs straight, parallel, and
slightly apart, with the toes supporting the feet.
b. FOR BOYS: Straighten the arms, keeping the back and knees straight,
then lower the arms until there is 90-degree angle at the elbows
(upper arms are parallel to the floor.)
FOR GIRLS: With knees in contact with the floor, straightens the arms,
keeping the back straight, then lowers the arms until there is a 90-
degree angle at the elbows (upper arms are parallel to the floor).
b. Perform as many repetitions as possible, maintaining a cadence of 20 push-
ups per minute. (2 seconds going down and 1 sec. going up). Note: 60
beats/min.

• For the Partner:

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a. As the performer assumes the position of push-up, start counting as

the performer lowers his/ her body until he/she reaches 90-degree
angle at the elbow.
b. Make sure that the performer executes the pushups in the correct
form. c. The test is terminated when the performer can no longer
execute the push-ups in the correct form, if in. pain, voluntarily stops,
or cadence is broken.

Scoring – record the number of push-ups made.

SQUAT TEST
Powerful legs are essential in
most sports, and the squats test gives
athletes and coaches a simple way to
monitor this on a regular basis.

Equipment: • A chair that

makes your knees bend
at 90 degrees when you
sit on it.
• An assistant
Procedure:
a. Stand in front of the chair, facing away, feet shoulder-width apart
b. Squat down and lightly touch your backside on the chair
c. Immediately stand back up
d. Repeat this until you are fatigued

Scoring - Record the number of squats completed

MUSCULAR STRENGTH
PLANK TEST
Purpose – to measure strength/stability of the core
muscles.
Equipment: exercise mats or any clean mat.

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Procedure
• For the Performer:
a. Assume a push-up position. Rest body on forearms with the palms and
fingers flat on the floor. Elbows are aligned with the shoulders.
b. Legs are straight with ankles, knees and thighs touching together.
c. Support weight on forearms and toes; make sure that your back is flat.
Head, neck and spine are in a straight line.
d. Keep abdominals engaged/contracted; do not let stomach drop or
allow hips to rise.
• For the Partner:
a. Ensure the availability of a mat/smooth flooring or anything that can
protect the forearms.
b. Give the signal “Start/Go” and start/press the time piece.
c. Make sure that the back of the head, neck, spine and ankles are in a
straight line.
d. Stop the time when the performer can no longer hold the required
position, or when the performer has held the position for at least 90
seconds. Holding the plank position beyond 90 seconds is considered
unnecessary. (90 sec. – maximum time)
•Scoring – record the time in the nearest sec./min.

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