MODULE 2

Physical Fitness
Components
& Fitness
Testing
 Learning Outcomes:
After completion of this module, you should be able
to:
1. Discuss what constitutes health-related fitness.
2. Determine and calculate one’s heart rate.
3. Explain the Physical Fitness Test and how each
component affects fitness.
4. Perform activities that can develop each of the
components of health-related fitness.
5. Complete all the learning activities of Module 2.
 Introduction
For students to incorporate health-promoting
physical activity into their lifestyle and encourage
others to do so, they need to become aware of
the health-related benefits that can be gained
from participating in regular physical activity.
They need to understand the components of
fitness and their own and others’ rights to
engage in their choice of health-promoting
physical activity, regardless of their body shape,
ability or apparel.
 Introduction
Improvements in technology have resulted in
machinery handling much of the physical labor that
used to be a part of daily life. Unless students
incorporate physical activity into their lives, they are
at risk of becoming sedentary and developing
lifestyle-related health conditions, such as lower back
pain, heart disease, and obesity. This module
focuses on students' participation in a range of
fitness activities, health-related fitness components,
and how to monitor their effort.
 Learning Activities
A. ENGAGE

What is considered a fit person?

A fit person is….

 Learning Activities
B. EXPLORE
Examining the components, or parts, of
physical fitness makes it easier to grasp.
Physical fitness can be divided into two
types:
•health-related fitness components and
•skill-related fitness components
 Understanding the five components of physical
fitness and how your training affects them is
vital when developing a well-rounded exercise
program.

Cardiorespiratory endurance, muscular strength,

muscular endurance, flexibility, and body
composition are some of the factors to consider.
In general, optimal health necessitates a sufficient
degree of fitness in all five health-related
components.
C. EXPLAIN
Physical Fitness Test

A fitness test, also known as a fitness assessment,

consists of exercises that are used to examine a
person's general health and physical condition (Quinn,
2020).
It is a mandatory activity in Physed 1 because
it serves as the foundation for developing an
effective exercise regimen that will assist
Physed 1 students in achieving desired levels
of physical fitness. During the pandemic, the
Physical Fitness Test is given twice a
semester, with the pre-test taking place on the
second week of the cycle and the post-test
taking place on the sixth week.
D. ELABORATE

Heart Rate Monitoring

The pulse determines the heart rate, or how many times

the heart beats in one minute. Pulse rates differ from
person to person based on various factors, such as weight
and activity level.
Source: http://jadamsteaches.weebly.com/uploads/8/9/4/1/8941501/heart-rate_monitoring.pdf
 Calculate your own target heart rate using the following formula:

1. First determine your maximum heart rate:

208 – (age in years x 0.7) = maximum heart rate (MHR)
2. Then calculate your target heart-rate zone lower limit:
MHR x 0.7 = Lower Limit
3. Next calculate your target heart-rate zone upper limit:
MHR x 0.85 = Upper Limit
4. Your target heart rate zone (THR) is therefore:
Lower limit to Upper limit beats per minute
 E. Evaluation
Physical Fitness Test Record
Surname: Age:
First Name: Sex:
Cardiovascular Endurance:
3-Minute Step Test or 3-Minute Jog or 2-Minute Jumping Jacks
Heart Rate per minute
Before the Activity After the Activity
Pretest
Post Test
Flexibility: Zipper Test
Overlap/Gap (centimeters)
Right Left
Pretest
Post Test
Muscular Strength: Basic Plank
Time
Pretest
Post Test
 Muscular Strength: Basic Plank
3-Minute Step Test

Source: http://philphysicalactivityguide.blogspot.com/2016/07/ang-pagsubok-sa-mga-sangkap-ng-physical.html
 Zipper Test

Source: http://www.depedmalaybalay.net/wp-content/uploads/2012/10/Physical-Fitness-Tests-Presentation-2.pdf
 Basic Plank

Source: https://www.lifehack.org/292578/7-things-that-will-happen-when-you-do-planking-exercise-every-day
 REFERENCES

ACSM’s ertification Review Second Edition. Lippincott Williams and Wilkins

(2006). Bushman, B. ACSM’s (2017). Complete Guide to Fitness & Health, Second
Edition.
Champaign, IL:Human Kinetics.
Corbin, CB, Welk, GJ, Corbin, WR and Welk, CA.(2015). Concepts of Fitness
and Wellness: A
Comprehensive Lifestyle Approach, Eleventh Edition. NY: McGraw-Hill.
DepEd. Revised Physical Fitness Test Manual - DepEd. Available from
https://www.teacherph.com/deped-revised-physical-fitness-tests-manual/
Accessed on July 22, 2020.
DepEd Malaybalay. The Physical Fitness Test. Available from
http://www.depedmalaybalay.net/wp-content/uploads/2012/10/Physical-Fitness-
Tests-Presentatio n-2.pdf Accessed on July 15, 2020.
Fahey, TD, Insel, PM, Roth , WT AND Insel, CE. (2017) Fitwell. Core
Concepts and Labs in Physical Fitness and Wellness, 12th Edition. New
York: McGrawHill.
 Heyward, VH and Gibson, Ann L. (2014). Advanced Fitness Assessment and Exercise
Prescription, Seventh Edition. Champaign, IL: Human Kinetics.
Hoeger, WWK and and Hoeger, S. (2015). Fitness and Wellness, 11th Edition.
Standford, CT: Cenage Learning.
DepEd Malaybalay. The Physical Fitness Test. Available from
http://www.depedmalaybalay.net/wp-content/uploads/2012/10/Physical-Fitness-
Tests-Presentatio n-2.pdf Accessed on July 15, 2020.
Fahey, TD, Insel, PM, Roth , WT AND Insel, CE. (2017) Fitwell. Core
Concepts and Labs in Physical Fitness and Wellness, 12th Edition. New
York: McGrawHill.
Heyward, VH and Gibson, Ann L. (2014). Advanced Fitness Assessment and
Exercise
Prescription, Seventh Edition. Champaign, IL: Human Kinetics.
Hoeger, WWK and and Hoeger, S. (2015). Fitness and Wellness, 11th Edition.
Standford, CT: Cenage Learning.