1

THE PHYSICAL FITNESS AND

TESTING ACTIVITY
AS EXERCISE

I- OBJECTIVE
At the completion of this module:
 The student will learn what is Physical Fitness,;
 The student will develop more about Physical Fitness, and undergo a new fitness
idea.

II- PRETEST

For attachment

III- INTROCUCTION

Physical Education today has the potential of contributing to the enhancement of positive life
style changes which ultimately lead to a better quality of life. This means that through physical
education, the individual can acquire sufficient knowledge and understanding, activity skills, and
desirable attitudes that will eventually contribute to his well-being. In the process, he/she can
achieve total fitness which well-enable him to avoid common illnesses, use leisure wisely,
practice safety from harm, and overcome life’s stresses. Ultimately physical education can
contribute towards a relatively long and happy life.

Every one desires to live a long, healthy, and happy life. Based on clinical experimental
data undertaken in progressive countries, many people today know how to get and stay in shape.
physical fitness test to determine strengths and weaknesses are available. This knowledge
however, is not applied in one’s daily life as there are people worldwide who take physical
activities for granted and ignore the very elements that contribute to well-being, a careful study
of physical fitness test prescribed in schools and their application can lead to a healthy lifestyle.
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IV- CONTENT

Chapter 1
Lesson 1: PHYSICAL FITNESS AND TESTING
ACTIVITIES

Physical Fitness Defined

It is a physical condition when an individual has the capacity to do everyday tasks
without a feeling of exhaustion. If ever he experiences fatigue, he/she can easily recover and can
indulge further in any chosen activity after a rest period. You are considered physical fit if you
can do your daily activities with vigor.

Importance of Physical Fitness

The physically fit person works without becoming over fatigued. He/she accomplishes
his work with a minimum of stress. He can face life’s problems with a relatively better outlook.
A physical active individual has the capacity to learn a variety and vigorous recreational
pursuits. He/she enjoys participating in outdoor and sports activities. His/her life is not all work
but a balanced and pleasurable experience. Good physical healthy contributes to self-confidence
and poise. It gives the person a feeling of security. It enables him to mingle people at work and at
play with satisfaction.
Your fitness level will help determine the quality of your performance, you may be an
ordinary person, an athlete, or a dancer. To achieve a physically fit body, discipline is essential,
regular participation in vigorous workout can do wander in developing and maintaining a body
fit work, enjoy recreational pursuits, and meet life’s challenges.
Although exposure to a variety of physical activities is the utmost concern of the physical
education instructor, it is the responsibility of the student who desires ultimate fitness to practice
good health habits as well.
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Physical Fitness Test Goal

 To determine the level of fitness.

 To identify strengths and areas for development/improvement.
 To identify bases for physical activities.
 To gather and analyze data for norms and standards setting.
 To motivate and guide students in choosing sports activities they would like to participate
in.

LESSON 2
The Physical Fitness Test
How physically fit are you?
Every Filipino college student should know his/her physical fitness status so that he/she
determine his/her strengths and weaknesses. If the abdominal muscles are weak, then select
activity to improve these muscles. As the student exposed to a variety of exercises, he/she can
identify which activities improve beneficial to him in the pursuits of physical fitness.
The Bureau of Physical Education and School Sport (BPESS) recommended the
Physical Fitness Tests (PFT) which measure approximately the components with the use
of the minimal facilities and equipment. These tests are given twice a year, the first battery test
which is diagnostic in nature, is given at the start of the school year after giving an orientation on
its value and administration. Two months before the school year ends the same battery test is
again given to find out how much improvement was made within the year.

The BPESS Physical Fitness Battery Tests

The following tests constitute the Bureau of Physical Education and School Sport
Physical Fitness Battery Tests:

1. Standing Long jump – Measures leg strength and power.

The performer stands with feet several inches apart and
with toes just back of the take-off line. The take-off is
made from both feet, and the performer jumps forwards as
far as possible, but during this action of arms and legs the
feet must not leave the take-off surface unit the jump is made.
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Facilities and Equipment:

 Any fat surface or turf, to facilitate the measurement to a jump’s distance a
tape measure may be laid on the floor or turf.

Direction:
 Starting Position:
Stand comfortably with feet several centimeters apart with the toes just
behind front edge of the take-off board.
 Action:
1. Preparatory to the jump, bend knees and swing arms back-ward
2. Jump forward as far as you can and simultaneously extend the knees,
swinging arms forward.
3. Land on both feet.
 Rules:
1. Allow two successive fair trials
2. Do not count attempts where performer loses balance and falls or takes
off beyond take-off line.
3. Measure from the take-off board to the heel closer to the board.
4. Taking off beyond the take-off line is considered foul.
 Scoring:
Record the better of the two trials to the nearest centimeter.

Suggestion for testers

 Each performer shall take his/her two jumps in succession before another
begins the test event. In this method, the distance of each jump which is no
longer than the previous jump can be marked on the surface, and after
completion of the two jumps only the farthest distance needed to be
measure.
 Another procedure is to use the “buddy” system in which one performer
jumps and the “buddy” measures. After the first performer has taken two
consecutive jumps, his/her “buddy” jumps and he/she who jumped first
measures.

Common Fault in the Standing Long Jump

The performer does not keep both of his feet behind the
front edge of the
take-off line when beginning the jump.

2. Curl-Ups – Measures strength and endurance of abdominal muscles.

Breathing Procedure:
 The performer should exhale when he curls up and inhale
as he/she lowers the trunk.
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Facilities and Equipment:

 Mat
 Turf/Floor

Direction:
 Starting Position:
Performer lies on his back with knees bent at 90 degrees, feet flat
on the floor. Cross arms close to chest fingertips close to shoulder. A
partner kneels and holds down feet of performer.
 Action:
1. Performer raises trunk toward the partner with crossed arms touching
the knees. This is one curl-up.
2. Without pausing, performer returns to originals position and
immediately curls up again.
3. He repeats the exercise as many times as possible.
 Rules:
1. Only one trial shall be allowed.
2. No resting between curl-ups is permitted.
3. Knees must remain bent at right angle for the duration of the exercise.
4. No curl-ups shall be counted in which the performer did not:
a. Keep his/her fingers clasped behind his head;
b. Bring both elbows forward in staring to curl up without pushing off
the floor with an elbow;
c. Return to starting position with elbows flat on the surface before
curling up again.
 . Scoring the Curl-Ups:
Number of correctly executed curl-ups. Maximum repetition for
girls is 30 while boys is 50.
The performer’s score shall be recorded based on the number of
correctly executed curl-ups he/she is able to do, with a maximum of 50
curl-ups. A foul nullifies the count for a curl-up.

Suggestions for Testers:

Performer should not be permitted to “bounce off” the floor, but
should be taught to uncurl when returning to the starting position. A heavy
and strong performer may be held securely with a partner sitting on his/her
feet and holding his/her thigh. Very careful instructions should be given
concerning the position and action of the elbow, both in touching the
knees at the height of the curl-ups and returning flat to the floor, mat or
turf. Instruction should be given to perform the curling and uncurling
slowly; and that the hips are not lifted up so that the body does not bounce
off the floor.
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Common Faults in the Bent-Knee Curl-Ups:

1. Fingers are not laced and kept behind the head.
2. Elbows are not brought forward at the start of the curl-ups, nor do they
touch the knees at the height of the curl-ups.
3. Elbows are not flattened against the floor, mat or turf before curling
up.
4. Hips are lifted at the start of the curl-up.
5. Curling ups and uncurling are not performed slowly.
6. Performers bounce off the floor when executing the curl-up.

3. 50 Meter Sprint – Measure speed

Facilities and Equipment:

a. Running Track;
b. 50 Meters Distance;
c. Stop Watch;
d. Big Handkerchief.
Direction:
 Starting Position
In a crouch position runner stand behind the starting line looking
towards the finish line. The starter (with the handkerchief raised overhead)
and timer start near the finish line
 Action
1. Timer brings arms with handkerchief down (GO!) and start the stop
watch;
2. Runner sprints to the finish line.
 Rules
1. Only one trail is given;
2. Walking is permitted, but the objective is to cover the greatest distance
at the designated time.
 Scoring
Time to the nearest tenth of a second and record the better of two
trails.

 Common Fault
The performer may begin too fast, instead of facing himself
properly to cover the farthest distance possible at a comfortable pace.
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4 Pull-Ups (boys) Measure the strength and endurance of the muscles of the arms and
shoulders.

Facilities and Equipment:

A horizontal bar (1 inch in diameter) at the height the performer can hung
from,
with arms and legs fully extended.

Direction:
 Staring Position:
Performer holds on the bar with overhand grasp.
 Action:
1. Raise body until chin is over the bar without touching it;
2. Lower body to a full hung as in the starting position;
3. Repeat the exercise as many times as possible.
 Rules:

 Scoring:
Record the number of the number of completed pull-ups.
 Common Fault:

5 Flexed-Arms Hang (Girls) – Measure the strength and

endurance of the muscle of the arms and shoulder.

Facilities and equipment:

A horizontal bar one inch in diameter mounted
above the performer’s reaching
height; a stopwatch a stool.

Direction:
 Starting Position:
1. Performer stand on a stool, grasps the bar with hands shoulder apart.
2. She steps off the stool with arms bent, raising chin above the bar.
 Action:
1. Performer holds chin above the bar (chest close to the bar) as long as
possible, then the timer starts the stop-watch.
2. Stop the watch when chin either touches the bar or falls below the top
edge of the bar.
 Rules:

 Scoring:
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Number of seconds the performer holds the flexed-arms hand

position.
 Common Fault:

6 Shuttle Run – Measures agility and coordination.

Facilities and equipment:

A regulation volleyball court sidelines
or any flat surface with two parallel line 9
meters apart, two wooden blocks
approximately size 2”x2”x4” (two beanbags)
stopwatch.

Direction
 Starting position:
Performer stand behind on line facing the two wooden blocks or beanbags
that are placed behind the other line.
 Action:
1. On signal “Ready Go!” performer runs to the opposite line, picks up
one block, runs back to the starting line and place the block behind the
line.
2. He immediately runs back, picks up the second block and places it
near the first block.
 Rules:
1. Throwing of the wooden block or beanbag is not allowed.
2. Allow two trails and record the faster time.
 Scoring:
Record time from the Go! signal to the completion of both blocks in the
starting line to the nearest tenth of a second.
 Common Fault:

7 Sit and Reach – Measure the flexibility of the lower back and
hamstring muscles.

Facilities and Equipment:

 Any flat surface like floor with o wall on one side;
 A meter sticks or a flat wooden stick with a tape measure fastened to it.

Direction:
 Starting Position:
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1. Perform sits on the floor with his/her back on his/her head against the
wall, legs straight flat on the floor 30 centimeters wide, thumbs
interlaced and middle fingers overlapped.
2. Tester slides meter sticks between the
performer’s legs, the end of which touches the
finger tips.
 Action:
1. Performer slowly reaches as far as possible
forward with the fully extended arms with the
finger tips touching the floor.
2. He/she return to starting position, arms and shoulders relaxed (no jerky
movement allowed).
3. He/she repeat the action. On the third time, performer holds the
position for at least 2 seconds as the score on the tape is read.
 Rules:
1. Only two trails shall be allowed, unless for some reasons that tester
believes that the performer has not had a fair opportunity to perform.
2. The performer should not attempt to add length by bouncing or jerking
forward.
 Scoring
The farthest distance in centimeters is recorded.
 Common Fault:
1. Trunk flexion movement are not made slowly and gradually.
2. Fast jerkly motions are made.
3. Finger tips on tape are not even, with one hand pushed farther than the
other.

8 Tree-Minute Step Test – Measures cardio-respiratory

endurance.
“Note: this test take the place of the 1000 m. run if the
track is not available”.

Facilities and Equipment:

A strong wooden box 4-6 inches high, an inverted soft drink box may be
used.
Direction:
 Starting Position:
Perform stands comfortably in front of the box.
 Action:
1. Step right foot on the box followed by the left foot.
2. Bring the right foot back to the original position followed by the left.
3. Do the entire movement for 3 minutes.
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 Rules
1. The prescribed cadence of stepping up and down should be maintained
throughout the duration of the test.
2. The pulse should be counted exactly five second after the end of the
test, while the performer is standing up.
3. If a performer cannot finish the test the duration of his/her actual
exercise should be noted. This can be done with the timer shouting out
the time that has elapsed.
4. The performer should have both knees fully extended when they are
on top of the bench.
 Scoring:
At the end of the activity, the number of heartbeats per minutes is recorded
 Common Fault:

Performance Targets
BOYS
Boys
Age SLJ C-UP 50-M P-UP S-Run S&R 3 min ST
(cm) (sec) (sec) (cm)

15 208 38 7.5 4 10.9 55 Tentative

16 215 42 7.3 5 10.8 59 Normal
17 222 45 7.0 5 10.7 64
18 230 47 6.8 6 10.4 69
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GIRLS 235 49 6.6 6 10.2 70 90 or less
20 240 51 6.5 7 10.0 72 beats/min

Age SLJ C-UP 50-M P-UP S-Run S&R 3 min ST

(cm) (sec) (sec) (cm)

15 208 38 7.5 4 10.9 55 Tentative

16 215 42 7.3 5 10.8 59 Normal
17 222 45 7.0 5 10.7 64
18 230 47 6.8 6 10.4 69
19 235 49 6.6 6 10.2 70 90 or less
20 240 51 6.5 7 10.0 72 beats/min
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PHYSICAL FITNESS TEST CARD

PFT Card
Name______________________________ Pretest Date_______________________
Sex_______________ Age___________ Posttest Date______________________
Scores
Test Item Component
Measured Pretest Posttest

1. Standing Leg Strength _____________ _____________

Long Jump and power (cm)

2. Curl-Ups Strength and ______________ ______________

endurance of (no. of times)
abdominal
muscles

3. 50-meter Speed ______________ ______________

Run (sec)
4. Pull-Ups Strength and _______________ ________________
(boys) endurance of (no. of times)
Flexed arms and
Arm Hang shoulder _______________ _______________
(girls) muscles (sec)

5. Shuttle Agility and ________________ _______________

Run Coordination (sec)

6. Sit and Flexibility of ________________ ________________

Reach lower back (cm)
and hamstring

7. 3-minute Cardiorespiratory _________________ _______________

Step Test endurance (beats/minute)
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Chapter 2
THE EXERCISE PROGRAN

Lesson 1: Basic Position

The Parts Of The Body

The skeleton is the body framework of the body, it is composed of bones of different sizes and
shapes. These are connected at the joints to allowed movement brought about by muscle
contraction and relaxation.
This bone structure supports the body and protest the soft organs inside it. Can you name
the bones that protect your heart and lungs? Your intestines? Your brain?

Touch your joint. What movements can each do? Here are some common joint movement:
 Bending or flexion
 Stretching or extension
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 Moving the body part around a long axis or pivoting

Example: Trunk twist.
 Moving the body part away from the midline.
Example: Arms raised sideward.
 Bringing back the body part to the midline.
Example: Arms brought back to the original position.
 Turning the body part upward or outward or supination.
Example: Palm up
 Turning the body apart downward or inward or pronation.
Example: Lying face down.
 A complete circling motion of a body part.
Example: Arm circling at the shoulder.
Try moving each part of your body. Can you combine movements?

Muscles are attached to the bones. A muscle is composed of short and long fibers grouped
in bundles and surrounded by connective tissues. When stimulated, the muscles or muscle
contract and relax, thus causing movement.

Can you name some of your Muscles? Touch your biceps, hamstring, deltoids.

Normal healthy muscles are frim and resilient. They have good muscle tone. If muscles are
not exercised they tend to dry up and begin to become saggy and flabby. They cannot effectively
protect the bones and joints thus exposing them to strain and injury.

The Heart, a fist-size muscle, and a large network of tubes consisting of articles, veins, and
capillaries from the cardio-vascular system. The main function of the system is the nonstop
process of pumping and distributing blood through the body. It also collects blood from the
different parts for cleansing and for fresh supply of oxygen.

As the body undergoes vigorous exercises, the lungs expand and receive a good supply of
oxygen for the body’s consumption. Carbon dioxide in return is exhaled as a waste product.
Other body wastes are expelled through the skin in the form of perspiration and through the urine
and feces.

Participation in regular exercise contributes tremendously to the development and

maintenance of physical fitness. Sport activities my lead to the acquisition of lifetime
recreational skills so that person can enjoy a long, healthy life.

Basic Position and Possible Movements

A. Arm Position and Moment

Now explore possible movement using your arms. Here are some examples.
Rise: upward, sideward, upward oblique, downward oblique.
Can you do one arm movement and do another with the other arm?
Bend and Stretch: Use one arm or both arms
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Swing and sway: Swing your arms below shoulder level.

Sway your arms overhead.
Thrust: With closed fists bend arm close to your sides.
What directions can you trust your arms in?
forward, upward downward, sideward, oblique
Try thrusting your arms as in boxing
Do you now realize that you can make varied movement combination using your
arms?

B. Body Position While Standing, Sitting, Kneeling and Lying Down.

1. Straddle or Feet Apart Position

2. Lunging Position

Explore possible Movement away from your place. Use your arms, do your movements
facing different directions. Yes, you can walk, run, jump, hop, (one foot) skip (a fast step-hop)
and gallop (step-cut.
When you move away from your Place, that is forward, backward or sideward, you are
doing locomotor movement.
When you exercise on a fixed place you are doing non-locomotor or axial movement.

3. Long sitting Position

4. Straddle long sitting position
5. Elbow-support position

6. Kneel-sitting position 7. On all-fours position 8.Reversed on all-fours position

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9. Supine-lying position

Lesson 2:
EXERCISE PROGRAM

PARTS OF AN EXERCISE PROGRAM

A person who exercises regularly and correctly can get the full benefits of every activity.
There are there stages in an exercise program, namely:

1. The Warm-Up
the warn-up is the first routine. The purpose is to stretch the muscle of the body, thus
avoiding possible muscle injury. It also heats up the body, giving a slight increase in the heart
rate (pulse) in preparation for the vigorous working phase. Warm-up exercise take about five to
ten minutes depending on the person and the activity he is to indulge in.

Warm-up exercises usually consist of the following:

a. Head Tilts and (avoid brisk movement)

 Head bending sideward, forward, and slightly backward
 Head Rolling Halfway Clockwise and Counterclockwise.

b. Shoulder Lifts and circles

 Right and Left shoulder lifts
 R and L shoulder circle
 Both shoulder lifts
 Both shoulder circle forward and backward

c. Side stretches and Trimmers

 R and L arms upward reach alternately
 Waist Stretch right, left, forward, and backward.

d. Hamstring Stretches
 Lunges right and left
 Fingers walk on floor with knees straight

e. Pedaling
 Heals raised alternately
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f. Jogging
 Jogging in place, forward, clockwise, and counterclockwise with arms moving up and
down.
g. Prancing
 Spring in place raising R & L legs alternately with high-knee bending A dance warm-up
me include more arm-raising and swinging routines with basic locomotor movements or
simple dance steps. A musical accomplishment is required. Sports activities may require
additional warm-up routines affecting the parts of the body that will undergo vigorous
activities

The Workout
The main activity in the exercise program is the workout. Suggested activities may be one
or a combination of the following done twice or three times a week on alternate days (M-W-F or
T-TH-S) for about 30 minutes to one hour per session.
1. Brisk walking/Jogging
2. Rope Jumping (See Unit Four for details)
3. Swimming
4. Badminton
5. Aerobics

The Cool Down

Usually made up of walking and slow stretches that bring the pulse rate gradually back to
normal. Stopping the workout abruptly is not advisable. The following cool-down exercises may
be done.

V- Activity
1. Perform the BPS Physical Fitness Battery test, and fill up the PFT Card at the next
page.
(Mechanics of submission well be post at PE/NSTP(file)
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Republic of the Philippines

Commission on Higher Education
Calbiga Western Samar College
Polangi, Calbiga Samar

Physical Education – 1
“Self-testing Actinity”

PFT Card
Name______________________________ Date_______________________
Sex_______________ Age___________ Course/Sec. and Year______________
Scores
Test Item Component
Measured Pre-test Post-test

1. Standing Leg Strength _____________ _____________

Long Jump and power (cm)

2. Curl-Ups Strength and ______________ ______________

endurance of (no. of times)
abdominal
muscles

3. 50-meter Speed ______________ _______________

Run (sec)

4. Pull-Ups Strength and _______________ ________________

(boys) endurance of (no. of times)
Flexed arms and
Arm Hang shoulder _______________ _______________
(girls) muscles (sec)

5. Shuttle Agility and ________________ _______________

Run Coordination (sec)

6. Sit and Flexibility of ________________ ________________

Reach lower back (cm)
and hamstring

7. 3-minute Cardiorespiratory _________________ _______________

Step Test endurance (beats/minute)
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VI- POSTTEST

For Attachment
VII- REFERENCE
 Books
 PHYSICAL FITNESS FOR COLLEGE FRESHMEN (revised 2007 edition)
author/VIRGINIA D. OYCO
 PHILIPPINE PHYSICAL FITNESS TEST MANUAL “fit for the 21st century” (1988 edition)
Author// Sec. LOURDES R. QUISUMBING/ U-Sec MINDA C. SUTARIA/ Director APARICIO
H. MEQUI/
 Internet
 www.physical/fitness//test.com
 https://brainly.ph/question/1603463#
 https://wps.pearsoned.ca/ca_aw_powers_fitness_1/61/15654/4007455.cw/index.html