SELF LEARNING MODULE IN

FITNESS TESTING AND

BASIC EXERCISE
PROGRAMMING
Donnaliz M. Bilan
Teacher - Writer

Learner’s Information

Name : _____________________________________________
Grade level : _____________________________________________
Name of Teacher : _____________________________________________
Learning Area : _____________________________________________
 SELF LEARNING MODULE IN
FITNESS TESTING AND BASIC EXERCISE PROGRAMMING

LESSON 2
HEALTH-RELATED
FITNESS

 demonstrates the correct performance of fitness test procedures

 realizes the importance of test results as means to set fitness or performance
goals, formulate exercise programs, and monitor progress
 recognizes the value of sound program design and constant monitoring in the
attainment of fitness and performance goals

At the end of this module, you, as a learner is expected to:

 discuss the significance of assessing health–related fitness component;

 administer self–assessment on health–related fitness (HRF), barriers on
physical activity, and on one’s diet;
 reflect on the test results and suggest future plans for improvement and
 demonstrate the correct performance of health–related fitness test
procedures.
 Heart rate- also known as pulse, is the number of times a person's heart
beats per minute. 
 Anthropometric measurements-   series of quantitative measurements of
the muscle, bone, and adipose tissue used to assess the composition of the
body. The core elements of anthropometry are height, weight, body mass
index (BMI), body circumferences (waist, hip, and limbs), and skinfold
thickness.
 Height- the measurement from base to top or (of a standing person) from
head to foot.
 Weight- the most common definition of weight found in introductory physics
textbooks defines weight as the force exerted on a body by gravity. This is
often expressed in the formula W = mg, where W is the weight, m the mass of
the object, and g gravitational acceleration.
 Waistline- the line of demarcation between the upper and lower portions of a
garment, which notionally corresponds to the natural waist but may vary with
fashion from just below the bust to below the hips.
 Hamstring- any one of the three posterior thigh muscles in between the hip
and the knee (from medial to lateral: semimembranosus, semitendinosus and
biceps femoris).
 Hip flexors- a group of muscles toward the front of the hip. They help you
move, or flex, your leg and knee up towards your body. A hip flexor strain
occurs when one or more of the hip flexor muscles becomes stretched or torn.
 Zipper Test- to test the upper arm and shoulder girdle flexibility intended to
parallel the strength/ endurance assessment of the region. The fingertips
should touch together behind the back by reaching over the shoulder and
under the elbow.
 Push-up- a common calisthenics exercise beginning from the prone position.
By raising and lowering the body using the arms, push-ups exercise the
pectoral muscles, triceps, and anterior deltoids, with ancillary benefits to the
rest of the deltoids, serratus anterior, coracobrachialis and the midsection as
a whole.
 Flexed arm- hang is a popular military testing exercise. Its purpose is to
measure upper body strength and endurance by timing how long someone
can hang with their chin above a bar. Members of the Marine Corps are
required to pass the Physical Fitness Test (PFT) twice a year.
 Vigorous activities- physical activities that cause breathing and heart rate to
increase to a high-level, making it difficult to talk.
 Weightlifting- to lift a heavy weight
 Boxing- to make a powerful punch
 Gymnastics- for example, upper body strength is essential to sustain a
handstand
 Personal Fitness Questionnaire

Instructions: Answer all questions by placing checks on the appropriate line or write
your responses on the lunes provided.

Analyze the questions and answer truthfully.

1. What is your overall physical activity level?

_____ Very Active _____ Active
_____ Moderately Active _____ Sedentary

2. Outside of PE class, are you engaging in a certain form of exercise? If yes, what is
it?
___________________________________________________________________
___________________________________________________________________
___________________________________________________________________

3. How will you rate your muscular strength/endurance level?

_____ Very Strong _____ Strong
_____ Moderately Strong _____ Not Very Strong

4. What about your current cardiovascular fitness level? When you do cardiovascular
activities like running, cycling, swimming, etc. what do you feel?
_____ Excellent _____ Good Average
_____ Fair _____ Very Low

5. Describe your flexibility level

_____ Very Flexible _____Somewhat Flexible
_____ Not at All

6. How do you rate your exercise level?

_____ Advanced _____Intermediate _____ Beginner

7. Rate your exercise activity level.

_____ I exercise regularly.
_____ I used to exercise regularly and I am starting again.
_____ I am not exercising regularly.
_____ I am currently starting a program.

8. If you were to start a regular exercise program, what would be your priority fitness
goals be?
_____ Appearance _____ Lose Weight
_____ General Health _____ Reduce Boy Fat
_____ Self-Esteem _____ Sports Performance
_____ Free from Sickness _____ Improve Posture
_____ Cardiovascular Performance _____ Flexibility
 _____ Muscular Definition _____ Reduce Stress Level
_____ Flexibility Others: _______________

9. Which of the following hinder you from pursuing a regular exercise program?
_____ I get bored pretty easily when I exercise.
_____ I cannot really find time to exercise.
_____ Family obligations.
_____ I get frustrated because I do not see any results right away.
_____ Intimidated and embarrassed when I exercise.
_____ No companion.
_____ I am just plain lazy.
_____ No equipment or materials for exercise.
Others: _______________________________

10. What equipment are available that you can use if you are to adopt a regular
exercise program?
_____ Nothing
_____ Resistance balls or other home equipment
_____ Treadmill or other home machine
_____ Bicycle, tennis, etc.
_____ Exercise videos
_____ Jump rope
_____ Weights (dumbbells)
_____ Other tools like punching bag, gloves, etc.

Analyze your answers. How will you describe your physical fitness level?

___________________________________________________________________
___________________________________________________________________
______________________________________________________________

WARMING UP: Heart Rate

1. To check your pulse at your wrist, place two fingers between the bone and the
tendon over your radial artery — which is located on the thumb side of your wrist.
When you feel your pulse, count the number of beats in 15 seconds. Multiply this
number by four to calculate your beats per minute.

2. Run around about five minutes. Get your heart rate and record it.

Heart Rate

3. When you wake up the next morning, get your heart rate before doing any of your
morning routines.
Heart Rate

4. Compare the results of the two rates. What do you notice?

___________________________________________________________________
___________________________________________________________________
___________________________________________________________________
___________________________________________________________________
______________________________________________________________

HEALTH-RELATED FITNESS TESTS

There are standardized tests that measure how well you do on a specific
health-related component. Your performance in a particular health-related
component, which is indicated by score or range, tells you how “healthy” you are in
that particular component. You may find that you are generally flexible but lack
endurance, or vice versa. Generally, your goal is to hit the scores that lie in the range
of the “healthy fitness zone” as specified in that standardized physical fitness tests.

Physical Fitness tests give you pieces of information that allow you to have an
overview of your own fitness level. Knowing your own physical is very important
because it enables you to design, together with a fitness professional, your personal
fitness programs and address your health-related concerns.

Physical Fitness Testing

Assessing one’s health status will help the person know about one’s strengths
and weaknesses. Awareness of individuals’ health-related fitness and its relevant
interpretations will aid the person to efficiently create an action plan in observing a
healthy lifestyle and selecting appropriate activities for areas that need improvement.

Be in proper attire, prepare needed materials, and get ready to perform the
following activities.

Self-testing Activities for Health-related fitness

I. Anthropometric Measurements

Purpose: To measure body composition

Equipment: weighing scale, tape measure
Goal: Take body measurements
Preliminary: Prepare needed materials

Procedure:

1. Height. Stand with trunk straight. Measure the

distance from the floor to the top of the forehead.
Record the score in centimeters (cm).
2. Weight. Stand on a weighing scale free from any
object for weight accuracy. Record in kilograms (kg).
3. Waistline. Locate your upper hipbone. Find the
proper spot by placing your hands around your waist,
squeezing slightly, and then moving your fingers
downward until you feel the top curve of your hips.
 Place a tape measure around your bare stomach just above the upper
hipbone. Record in centimeters (cm).
4. Hipline. Place tape measure in the widest part of hip in line with the pubis.
5. Computation/s
a. Body Mass Index (BMI) - measure of body mass based on height
and weight that aid in determining weight categories.

b. Waist to Hip Ratio (WHP) - measure stored body fats percentage by

the relative measurement of waist and hip

II. 3-Minute Step Test

Purpose: Test for Cardiovascular Endurance level based on how

quickly your heart rate will come back down after a
physical activity
Equipment: stopwatch, 12-inch bench box, a metronome
Goal: In a constant pace, step on and off the bench for 3 minutes
straight

Procedure:

1. Stand close to the 12-inch bench box

while your partner sets the
metronome in 96 beats per
minute (bpm).

2. When ready to begin, start the

stopwatch, step one foot at a time to the
beat (up, up, down, down). When 3
minutes is up, stop immediately and
get your pulse rate.

3. Record the Exercise Heart Rate:

_______ bpm

III. Hamstring and Hip Flexor Test

Purpose: To test flexibility of the hamstring and hips

Equipment: protractor
Goal: Keeping both legs straight, lift one leg to the maximum
angle while the other leg remain flat on the floor
Preliminary: Illustrate angles on a poster board and paste it on the
wall.
Procedure:

1. Lie on your back on the floor beside a wall.

2. Slowly lift one leg off the floor. Keep the other leg flat on the floor.
3. Keep both legs straight.
4. Continue to lift the leg until either leg
begins to bend or the lower leg begins to
lift off the floor.
5. Place a yardstick against the wall to
mark the spot to where the leg was lifted.
Lower the leg.
6. Using a protractor, measure the angle
created by the floor and the yardstick. The
greater the angle the better your score.
7. Repeat with the other leg.

IV. Zipper Test

Purpose: Test for the shoulder flexibility

Equipment: tape measure
Goal: Raise one arm across your back with bent elbow and fingers
reaching down
Preliminary: Prepare needed materials

Procedure:

1. In a standing position, raise one arm across your back, bend the elbow and reach
down as far as possible. Simultaneously, bring the other arm down behind the back
trying to cross fingers over those with the other hand.
2. Measure the distance of overlapped fingers in cm. If they fail to meet, score it as a
minus or <0. Write zero if the fingertips just touched with no overlap.
3. Repeat the procedure with the other hand. Record the score.
V. Curl-up (Dynamic)

Purpose: Test abdominal muscles strength and endurance

Equipment: mat, adhesive tape
Goal: Perform curl-up with proper pacing (3 seconds per curl)
Preliminary: Prepare the mat. Place two tape marks 4 ½ inches
apart on the floor.
Procedure:

1. Sit on a mat in a long sitting

position. Bend your legs more
than 90 degrees with feet
remaining flat on the floor.
2. Lay down with arms extended
at the sides, palm facing down
with fingers extended touching the
1st tape mark.
3. From that position, curl your
trunk up with heels in contact with
the floor until your fingers reach
the 2nd marker.
4. Upon reaching the second
marker, lower back to the starting
position. Repeat one-curl up every
3 seconds.
5. Continue the curl-ups and stop when you are unable to keep the pace. Record the
number of repetitions.

VI. 90-degree Push-up (Dynamic)

Purpose: Test for the strength and endurance of the upper arm muscles
Equipment: mat
Goal: To perform a proper push-up
Preliminary: Prepare needed material
Procedure:

1. From prone lying position, place the hands just outside the shoulders with elbows
bent.
2. Males: Support the body in a push-up position from the toes with back, hip and
legs align.
Females: Support the body in a push-up position from the knees instead of toes, with
back, hip, and legs aligned.
3. Lower the body until the upper arm is parallel to the floor or a 90 degrees angle of
the bent elbow.
4. Repeat as many times as possible.

VII. Flexed-Arm Support (Static)

Purpose: Test the muscular strength of the shoulder and upper arm
Equipment: mat, stopwatch
Goal: Hold the push-up position not more than 35 seconds

Procedure:

1. Use the Push-up procedure 1 & 2 for preparatory position. From the starting
position, lower the body until the upper arm is parallel to the floor and elbow flexed at
90 degrees (see images above).
2. Hold the position as long as possible.
3. Record the obtained holding position.

Measuring your fitness level is one way to find out your level of physical
fitness. Below are references for interpretation.
Rating Scale for Dynamic Muscular Endurance

Rating Scale for Static Endurance

Rating Scale for Flexibility

Health-Related Fitness Components

Cardiovascular endurance is the ability of the heart, lungs, and blood

vessels to supply oxygen to your body tissues during sustained physical activity. This
allows the body to endure physical movement for a period of time. Also, efficient
delivery of oxygen to its tissues will take place giving the person a lower breathing
rate and the ability to perform the task longer.

Activities vary in intensity level:

Light activities are physical activities that engage large muscle groups.
While engaging in light activities, people begin to notice their breathing, but they can
still talk easily.
 Moderate activities are physical activities that cause breathing and heart rate
to increase. People engaging in moderate activities can hear themselves breathing,
but they can still talk.

Vigorous activities are physical activities that cause breathing and heart rate
to increase to a high-level, making it difficult to talk.

An individual may be working at the moderate to vigorous intensity level while

engaging in muscular strength activities and muscular endurance activities if carried-
out in a fitness circuit set-up.

Muscular Strength is the maximum amount of force a muscle can exert in a

single effort. Achievement of muscular strength depends on factors like gender, age,
and inherited physical attributes. Having strong muscles is beneficial to everyday
living. The muscles support the skeleton enabling movement to occur and the
strength to support the body while standing up. Relating to everyday life, this
resistance is classified as an activity that involves a level of strength to perform such
a picking up and carrying shopping bags from the supermarket. A good level of
strength permits and individual to carry out daily activities concerning strength
without feeling exhaustion or weariness. In addition, a good level of strength helps:

• Maintain good posture

in old age
• Maintain an
independent lifestyle,
for instance, being
capable of climbing the
stairs at home
• Avoid certain types of
injuries such as back
injuries
• With coordination while
moving such as walking
and running

In relation to sport, strength is very important for activities such as:

• Weightlifting- to lift a heavy weight

• Boxing- to make a powerful punch
• Gymnastics- for example, upper body strength is essential to sustain a
handstand

Muscular Endurance is the ability of the muscle to continue to perform

without
fatigue. Unlike strength that involves the muscles performing one action, muscular
endurance involves the muscles building a number of continuous movements.
Muscular endurance can be a specific muscle or muscle group such as biceps,
making continual contractions over a considerable period, perhaps over a number of
minutes.
 The following are a number of everyday activities that require a good
muscular endurance:

• Use of vacuum cleaner

• Gardening
• Cleaning the windows

All these activities involve a

number of muscular contractions over
a number of minutes, it would require
good intensity of muscular endurance.
It is also vital for nearly all sports.

Flexibility is the ability to bend

and move the joints through the full
range of
motion. Picking up shopping bags from the floor or reaching for something needs
good flexibility. Flexibility is the capability of a particular joint such as our knee, to
move during a complete range of movement. A flexible body possesses a better
variety of motion which should help in the performance skills.

Flexibility is the ability of the joints to move. Each joint (location where your
bones join together) in your body is designed to move a certain way. Flexibility is as
important as aerobic endurance and must be specifically included during training.
Sports performers have a tendency to carry out stretches for a couple of minutes at
the start and end of their session with the warm-up and cool-down.

Below are a number of benefits connected to a good level of flexibility:

• Development of posture
• Avoidance of lower back pain
• Prevention of healthy joints
• Decrease in the danger of injury
• Improved dynamic balance while moving
• Decrease in muscle discomfort after exercise
• Improved blood flow and nutrients to the joints

Flexibility Exercises for Basic Fitness

Poor flexibility can also contribute to poor posture. Regular stretching can help
you maintain good posture.

As part of a warm-up or cool-down, flexibility exercises are important for

runners, walkers, and aerobic dancers. Cyclists, swimmers, and water exercises, on
the other hand, should add upper body stretches. (see stretches on the next page). If
time is limited, save stretching for the cool-down. For basic fitness flexibility, perform
a full program of exercises. Hold each one for 10 to 30 seconds and repeat at least
four times. These exercises give an introductory flexibility session that you can
incorporate into your routine.

A. Hamstring Stretch

Sit and extend one leg in front, with the other bent
and tucked as shown in diagram (a). keeping
shoulders erect, press abdomen forward. Hold.
Repeat with the other leg.

B. Lower Back/Flexor Stretch

Lie on your back with one leg straight and

one bent. With hands behind thigh, press thigh
toward chest. Keep extended and straight.
Repeat on the other leg.

C. Spinal Twist (lower back and hip abductions)

Sit with right leg extended, step left leg over

right, and turn upper body towards left. Repeat on the
other side.

D. Quadriceps Stretch

Stand with right leg bent at the knee. With left hand,
pull right heel toward buttocks. Keep shoulders up,
abdominals tight, and hip tucked under to prevent back
hyperextension. Omit if you have knee problems.

E. Calf/Achilles Stretch

Standing in forward lunge position, toes pointing

forward, press heel toward floor. Repeat with the other
leg. Bend back knee to stretch soles.

F. Iliotibial Band Stretch

Cross left foot over right, press hips to right. Repeat with the other side.

G. Deltoid Stretch
 Cross right arm in front of body and pull it toward midline with the left hand.

H. Pectoral Stretch

Place right hand on wall, with elbow extended but not locked. Twist shoulder
left.
Repeat with left arm.

I. Triceps Stretch

Pull left elbow behind head. Hold for a few

minutes, say 1 minute. Repeat on right elbow.

Body Composition is the percentages of fat, bone,

water, and muscle in a
human body; it is often the ratio of lean tissue to fat tissue in the body. From a health
viewpoint, it is significant to have low levels of body fat.

For a sports person, increased levels of fat can accumulate through inactivity
caused by injury or during the off season and can lead to decrease in performance.
An increase in body fat can reduce the fitness level of a player and can make him or
her slower.

Having too much body fat can also cause problems. People who have too
much fat (also called being over fat) or have a high Body Max Index (also called
being overweight) have greater risk of having diseases such as heart disease,
cancer, and high blood pressure. Another disease called diabetes exists when the
body’s sugar levels are too high. People with this condition may need special
medication and must pay particular attention to what they eat and how they exercise.
The most common form of diabetes is much more frequent among people who have
too much body fat.

Fat works as an insulator, keeping body heat. As such, certain amount of

body fat is necessary to good health. It protects the bones and protects the internal
organs, and it stores and provides energy for later use.

Not many people recognize that extreme leanness can be as unhealthy as

extreme fatness. For young adults, a usual range of body fat for women is 21 to 24
percent, and for men, it is 14 to 17 percent. Remember that all of us have inherited a
certain body build and fat distribution; it is innate for some bodies to take more fat
than others do. It is also normal to increase body fat slightly as we grow old.

Although weight scales can tell you how much you weigh, it cannot tell you
how much of your body consisted fat. An inactive person may retain a normal weight
or height but increases fat and drop lean body mass or muscle tissue in due course.
A body builder may be “overweight” according to height and weight charts, but this is
because of the development of muscle and bone rather than fat. Being overweight
due to having considerable amount of lean muscle tissue is not the same as being
plump due to excess fat tissue. People who have muscular build-up may feel they
are excessively heavy even when the weight is primarily lean tissue. They could
jeopardize their health trying to lose weight unreasonably. Then again, inactive
people who are content with their weight may be surprised to find out that their body
fat percentage is over 30 percent, high enough to cause health threat. In the early
phases of fitness program, excess fat will frequently be lost and lean muscle weight
will rise as fitness progresses. Even in the absence of a considerable weight change
occurrences, the exerciser is leaner and looks trimmer, as a pound of muscle is
denser than a pound of fat.

Body fat is measure by using a number of different methods. Laboratory tests

contain Dual-Energy X-ray Absorptiometry (DEXA) and Hydro-static weighing. Non-
laboratory tests that use indirect methods to calculate body composition include bio-
electrical impedance, skin fold assessment, and measurements of circumference.
Although these tests are not 100 percent accurate, they are helpful for assessing
change in body composition.

The Body Mass Index (BMI) and skinfold measurement test will help you
determine if you are in the healthy fitness zone. Your test result will show if you are
in a zone that helps you function effectively and avoid problems associated with
having too much or too little body fat or body weight.

Importance of health-related fitness

The health benefits of physical fitness are as follows:

• Prevention and cure of high blood pressure
• Management of body weight
• Reduction of the possibility and occurrence of certain cancers such as
colon cancer
• Improvement of the immune system
• Reduction of the likelihood of developing cardiovascular diseases
• Reduction of the prospect of developing depression, and enhancement
of confidence and self-worth

Aside from the list mentioned above, there are other benefits of being a
physically fit person.

Ability to perform daily activities

An individual requires a fine level of health-related fitness for a normal lifestyle

regardless of age, gender, or sporting ability. One’s failure to sustain this could
lessen his/her quality of life. Poor fitness on the other hand also controls the
capability to perform daily activities like walking/cycling to work, shopping, and
picking up the children from school, or climbing the stairs at home.

Weight management
 With a decline in physical activity and metabolic rate, the body stores more fat
as a person gets older. As such exercise and a good level of health-related fitness
can take part in weight management and it cannot be overstated. Particularly, the
benefits of exercise are:

• To increases in calorie usage

• To boots in fat intake
• To compute the increase in the amount of lean muscle tissue

Barriers to Physical Activity

Getting involved in physical activities can be attributed to personal and

environmental factors. A person may experience a variety of challenges along the
way. This hinders the person to be physically active, hence, referred to as barriers.

Personal barriers

With the current trends in technology and development, people’s lives have
become convenient and easier as well as less active. They may also have reasons
or own justifications of their inactivity that forms their attitude towards physical
movement, letting them live a sedentary life.

Some common explanations (barriers) that people cite for resistance to

exercise are:

 insufficient time to exercise

 inconvenience of exercise
 lack of self-motivation
 non-enjoyment, boredom of exercise
 lack of confidence in their ability to be physically active (low self-efficacy)
 fear of being injured or having been injured recently
 lack of self-management skills, such as the ability to set personal goals,
monitor progress, or reward progress toward such goals
 lack of encouragement, support, or companionship from family and friends
 non-availability of parks, sidewalks, bicycle trails, or safe and pleasant
walking paths close to home or the workplace

Environmental barriers

Some may not notice but the space and the setting where people live greatly
influence a person’s participation to physical activity. The constant exposure and the
daily interaction with the people and things around have a great impact on a person’s
preference towards bodily execution and movement.

The environment in which we live has a great influence on our level of

physical activity. Many factors in our environment affect us. Obvious factors include
the accessibility of walking paths, cycling trails, and recreation facilities. Factors such
as traffic, availability of public transportation, crime, and pollution may also have an
effect. Other environmental factors include our social environment, such as support
from family and friends, and community spirit. It is possible to make changes in our
environment through campaigns to support active transportation, legislation for safer
communities, and the creation of new recreation.

Summary

Fitness level assessment determines the current health status of an

individual.
Assessing one’s health status will help a person be informed of his or her strengths
and weaknesses leading him/her to observe a healthy lifestyle and to select
appropriate activities for improvement.

To maintain general fitness, develop the health-related physical activities that

include cardiovascular endurance, muscular strength, muscular endurance, flexibility
and body composition.

ACTIVITY 1. SELF-ASSESSMENT CARD: HEALTH-RELATED FITNESS STATUS

Fill up the necessary information needed. Complete the column for

analysis/implications in two or three sentences only.

1. Body Composition

Test BMI Result Interpretation Analysis

BMI

Waist to hip Ratio

2. Cardiovascular Endurance

Recovery PR & Implications

3- minute Step Test Interpretation
 3. Muscular Strength, Endurance, Flexibility

*Mark with a dot the performance description obtained.

ACTIVITY 2. CAN YOU THINK OF IT?

Match Column A with Column B by writing the letter of your answer on the
space provided in Column A. After which, Match Column B with Column C and write
your answer on the space provided in Colum B.

COLUMN A COLUMN B COLUMN C

1. ______ ________A.
a. Full range of
MASCULAR
motion
STRENGTH

________B.
b. To perform
2. ______ CARDIO
repeated
VASCULAR
exercise
ENDURANCE

________C. c. Ratio of lean

3. ______ BODY tissue to fat
COMPOSITION tissue in the
body
 d. Ability of the
________D. heart to
4. ______
MUSCULAR deliver
ENDURANCE adequate
oxygen

5. ______ ________E. e. Maximum

FLEXIBLITY strength

ACTIVITY 3. DEEPENING UNDERSTANDING

Create a poster that promotes the importance of being physically fit.

RUBRIC

Poor
Excellent Good
Indicators (1-2
(5 pts.) (3-4 pts.)
pts.)

The poster challenges the viewers to action.

There evidence of effective utilizations of color,
symmetry, and margin in the poster

The poster presents precaution in appositive light.

There is evidence of cooperation among the group
members in the making of the poster

TOTAL SCORE
ACTIVITY 4. IDENTIFICATION

Directions:
On the space provided below, write down what health-related fitness
components is being described.

_________________The proportion of fat, muscle and bone of an individual’s body.

_________________ The ability of a muscle to move high resistance for a short
period of time.
_________________ The ability of a muscle to move low resistance for a long
period of time.
_________________A joint’s ability to move through its full range of motion.
_________________The ability to engage in physical capability for long periods due
to a strong heart and lungs and clear blood vessels.

ACTIVITY 5. REFLECTION

Write a reflection on the things you learned in this lesson and their relevance
to you. Tell how you can apply what you have learned in your daily life and cite
specific instances in which you feel these learnings will come handy.
I. Answer the following (5 Points each):

1. Why cardio-respiratory endurance is considered the most important fitness

component?
___________________________________________________________________
___________________________________________________________________
___________________________________________________________________

2. How does good cardio-respiratory endurance benefit the heart, blood, lungs,
nerves, and cells?
___________________________________________________________________
___________________________________________________________________
___________________________________________________________________

3. What are some ways to assess cardio-respiratory endurance?

___________________________________________________________________
___________________________________________________________________
___________________________________________________________________

4. List some benefits of having a good muscle strength.

___________________________________________________________________
___________________________________________________________________
___________________________________________________________________

5. How can you develop your muscle strength?

___________________________________________________________________
___________________________________________________________________
___________________________________________________________________

6. Encircle the activities that require lots of muscular strength to perform well.

Dance Aerobics Volleyball Spike Soccer

High Jump Pole Dancing Set Shot
Standing Running Javelin

7. What do you mean by flexibility? What happens when a teenager like you has
a poor level of flexibility?
___________________________________________________________________
___________________________________________________________________
___________________________________________________________________

8. What are the benefits of a good level of flexibility to an individual?

___________________________________________________________________
___________________________________________________________________
___________________________________________________________________

II. On the following table, check the physical activities illustrated under the following
examples:

Cardiovascular Body Muscular Muscular

Movement Flexibility
Endurance Composition Strength Endurance
Jogging for
three
minutes

Do 60 curls

Do 50
jumping
jacks

Do five
push-ups

Touch your
hands
behind back
 Running for
10 minutes

Jump as
high as you
can 20 time
in a row
What would
you use if
you ran for
30 to 60
minutes
Bend down
and jump as
high as you
can

Touch your
toes ten
times

ACTIVITY 2. CAN YOU THINK OF IT?

1. C A. e
2. A B. d
3. E C. c
4. D D. b
5. B E. a

ACTIVITY 2. IDENTIFICATION

1. Body Composition
2. Muscular Strength
3. Muscular Endurance
4. Flexibility
5. Cardiovascular Endurance

POST TEST

1. Cardiorespiratory endurance is considered the most important component of

health-related fitness because the functioning of the heart and lungs is so essential
to overall wellness. A person simply cannot live very long or very well without a
healthy heart.
2. Cardiorespiratory endurance tests monitor how well the heart, lungs, and muscles
perform during moderate to high-intensity exercise. Increasing cardiorespiratory
endurance improves oxygen uptake in the lungs and heart and can help a person
sustain physical activity for longer.

3. Cardiorespiratory endurance is measured by maximum oxygen uptake (VO2 max)

and how it’s used during intense exercise. Higher amounts of oxygen uptake show
that you’re using more oxygen and that your cardiorespiratory system is functioning
efficiently.
VO2 tests are usually done with a clinician or exercise physiologist in a
laboratory, hospital, or clinic. You can do submaximal tests with a qualified fitness
instructor.
Submaximal exercise tests are used to measure your cardiorespiratory
endurance. If you’re physically fit or an athlete, you can measure your
cardiorespiratory fitness using:
 the A strand treadmill test
 the 2.4 km run test
 the multistage bleep test

4.
 Maintain good posture in old age
 Maintain an independent lifestyle, for instance, being capable of climbing the
stairs at home
 Avoid certain types of injuries such as back injuries
 With coordination while moving such as walking and running

5. In relation to sport, strength is very important for activities such as:

 Weightlifting- to lift a heavy weight
 Boxing- to make a powerful punch
 Gymnastics- for example, upper body strength is essential to sustain a
handstand

6. Dance Aerobics Volleyball Spike Soccer

High Jump Pole Dancing Set Shot
Standing Running Javelin

7. Flexibility is the ability to bend and move the joints through the full range of
motion. Picking up shopping bags from the floor or reaching for something needs
good flexibility. Poor flexibility can also contribute to poor posture. Regular stretching
can help you maintain good posture.

8.
• Development of posture
• Avoidance of lower back pain
• Prevention of healthy joints
• Decrease in the danger of injury
• Improved dynamic balance while moving
• Decrease in muscle discomfort after exercise
• Improved blood flow and nutrients to the joints
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