Republic of the Philippines

CAMARINES SUR POLYTECHNIC COLLEGES

Nabua, Camarines Sur

MODULE 2. PHYSICAL FITNESS & COMPONENTS OF PHYSICAL FITNESS

TARGET POPULATION: ______________

MODULE OVERVIEW
One of the specific objectives of physical education in our Philippine school
system is to improve and maintain the physical fitness level of the students that they
will enjoy a “good life” Physical fitness is a multidimensional state of being. It is the
capacity of the individual in meeting the ordinary and complex demands of daily life
safety and effectively without being fatigue and still has ample time in doing activities.
It is a state of being that consist of at least five (5) health related physical fitness and
skill-related physical fitness components, each of which contribute to total quality life.

OBJECTIVES:
At the end of the module the students are expected to:

1.Define Physical fitness and each Components

2. Identify and understand the components of physical fitness
3. Perform Physical Fitness Components

PRE- TEST/ WARM-UP:

Hello dear learner. Before we proceed to your new topic, lets recall the
different PPFT components test.
Below are the components of physical fitness. Which among them are health related
and skill related components? Write your answer on the box where they belong:

- Cardio-respiratory Endurance - Power

- Speed - Muscular Endurance
- Flexibility - Reaction time
- Balance - Organic Vigor
- Muscular Strength - Body Composition
- Agility - Body Coordination
 Republic of the Philippines
CAMARINES SUR POLYTECHNIC COLLEGES
Nabua, Camarines Sur

HEALTH-RELATED COMPONENTS SKILLS -RELATED COMPONENTS

1. 1.
2. 2.
3. 3.
4. 4.
5. 5.
6. 6.

Please click/search the link for pre- assessment test …. https://www.proprofs.com/quiz-

school/story.php?title=physical-education_33TL

LECTURE PROPER
FITNESS – main and primary goal of physical education
PHYSICAL FITNESS – is a combination of medical fitness ( body soundness)
and dynamic fitness (capacity for action). A physically fit person is free from disease
and can move and perform efficiently. Neither good health nor physical proficiency
alone constitutes physical fitness, which combines both qualities. Another factor is
emotional factor. This is readily apparent in athletic contests, where good performance
requires self-discipline effective teamwork and the ability to remain calm and under
stress.

- Physical fitness is the ability of an individual to perform one’s daily activities

efficiently without undue fatigue, reduce the risk of health problems and with extra
“reserve” in case of emergency.

Physical fitness associated with a person’s ability to work effectively, enjoy

leisure time, healthy, and resist hypokinetic diseases or conditions. The
HYPOKINETIC is associated with lack of physical activity or too little regular exercises
while HYPERKINETIC means too much physical activity. A reasonable amount of
physical activity can help reduce the risk of hypokinetic conditions that have negative
effects on health and wellness. Let us know the different components of Physical
Fitness that will lead to a more Fit Individual.
 Republic of the Philippines
CAMARINES SUR POLYTECHNIC COLLEGES
Nabua, Camarines Sur

https://www.slideshare.net/Villanuevam/fitness-ppt-25506692
https://video.search.yahoo.com/search/video?fr=mcafee&p=physical+education+ppt.#id=46
&vid=d8f6b9eb4a1e10e0e892dcc7128986ac&action=view

IMPORTANCE OF PHYSICAL FITNESS

Through regular exercises, physical fitness helps the individual:

- In the proper growth of young bones and muscles;

- Improve the ability to avoid and recover from illness 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.

BENEFITS OF EXERCISE
• PHYSICAL BENEFITS – Stronger – More flexible – Better working heart and
lungs – Burn fat – Better coordination – Prevents diseases (heart disease, obesity,
diabetes)
• SOCIAL BENEFITS – Meet people – Make friends – Teamwork – Surrounded by
people who influence you in a good way – Support system in your team – People
cheer for you, rely on you
• MENTAL – EMOTIONAL BENEFITS – Releases endorphins (chemical that
makes you feel calm, happy, awake) – Improves blood flow to your brain – Think
more clearly – Feel more awake – Improves self esteem – Reduces stress –
Relieves tension
 Republic of the Philippines
CAMARINES SUR POLYTECHNIC COLLEGES
Nabua, Camarines Sur

You can click the links below for power point presentations.
https://www.pinned.ph/importance-of-physical-fitness/
https://www.slideshare.net/victorpilates/physical-fitness-8388354

PHYSICAL WELLNESS – is the positive state of well-being and capability of an

individual to design personal fitness programs for improving and maintaining
optimum levels of health.

COMPONENTS OF PHYSICAL FITNESS

Please watch the video first before you proceed to the lecture of the
components of physical fitness https://www.youtube.com/watch?v=DwZwe37Pb68
https://www.youtube.com/watch?v=_okRtLv-7Sk
https://www.youtube.com/watch?v=eCJovVdQgVw&feature=emb_rel_end
The extent or level of each acquired attributes can determine the physical
condition of a person.
1. Health Related -This component promotes health and prevent diseases. Under
this element are:

Cardiorespiratory Endurance refers to the ability of the whole body to perform

activities for a long period of time and have the circulatory and respiratory
systems work efficiently. This is considered as the most important component
of health- related because it helps the body combat various diseases like
coronary heart disease, high blood pressure, stroke, obesity, and stress.
 Republic of the Philippines
CAMARINES SUR POLYTECHNIC COLLEGES
Nabua, Camarines Sur

Physiological benefits of Cardiovascular training/exercise:

1. Decreased resting heart rate

2. Decreased recovery time from about exercise
3. Increased blood volume and red blood cells to transport oxygen throughout
the body
4. Stronger heart muscles allowing it to eject more blood

5. Increased number of capillaries for efficient exchange of oxygen and

nutrients between blood body cells

6. Decreased rate of respiration

7. Increased aerobic capacity
8. Prevent and/or reduces the risk of developing coronary heart diseases

Flexibility is a personality trait that describes the extent to which a person can
cope with changes in circumstances and think about problems and tasks in
novel, creative ways. This trait is used when stressor or unexpected events
occur, requiring a person to change their stance, outlook, or commitment.

A fit person can move the body joints through a full range of motion in work or
in play. It involves four basic movements

1.Flexion
2. Extension
3.Abduction
4.Adduction

Flexion- bending a body segment

Extension- straightening a body segment
Abduction- moving limb away from the body
Adduction- moving limb toward the body
 Republic of the Philippines
CAMARINES SUR POLYTECHNIC COLLEGES
Nabua, Camarines Sur

Muscular Endurance is the ability of the muscle to generate force repeatedly.

Improved endurance allows an individual to perform activities in a greater
number of repetitions and in a longer period.

A fit person can repeat movements for long period without undue fatigue

Muscular Strength is the ability of the muscle to generate force. It is often

measured by how much weight a person can lift. A fit person can do work or
play that involve existing force, such as lifting or controlling one’s own body
weight

There are three discrete components of strength

1. Explosive strength- an activity requiring movements, speed, and sudden

changes in direction.
 Republic of the Philippines
CAMARINES SUR POLYTECHNIC COLLEGES
Nabua, Camarines Sur

2. Static or isometric strength – requires little muscles shortening and is

necessary in overcoming a heavy resistance.
3. Dynamic strength – is the component found in repeated muscles
contraction.

Body Composition is the ratio of lean body weight to fat. The main
components under consideration are fats mass, muscles mass, bone density,
and water volume. It may be measured by several indirect procedure. It follows
the mass index (BMI) which is a measure of body composition using height-
weight formula. High BMI values have been related to increased disease risk.
Formula in finding body mass index.

Body Mass Index: Weight (in kilogram)

Height (in meters)2

You can click the links to watch videos from youtube.

https://www.youtube.com/watch?v=xkJeE6-lHoQ
https://www.youtube.com/watch?v=41Q4Ct-4OTs

2. Skill-Related Physical Fitness - this is more associated with performance

than good health.

Traditionally, skill related fitness was only achieved by practicing one’s sport or
activity, it includes training to improve speed, agility, balance, balance, coordination,
power, and reaction time. These are usually used to help athletes improve
performance for their particular sport or activity. It also refers to abilities that help
people learn skills. Having good skill-related fitness does help you to learn skills. For
example, balance is important in many activities. If you have good balance, you’ll be
able to learn specific skills, such as in-line skating, more easily than if balance is hard
for you.
Different people have different skill-related fitness ability based on their heredity,
their age, and the amount of experience they’ve had in a variety of physical activities.
But balance practice can improve your general balance, just as skill practice can
improve your performance of specific skills. Most people are good in a few parts of
 Republic of the Philippines
CAMARINES SUR POLYTECHNIC COLLEGES
Nabua, Camarines Sur

skill-related fitness and not so good in others. Later, you’ll get a chance to assess your
skill-related fitness.
Republic of the Philippines
CAMARINES SUR POLYTECHNIC COLLEGES
Nabua, Camarines Sur

Skills-Related Components of Fitness

Agility – refers to the ability to
change direction quickly and
accurately during movement. This
skill is best applied in sports where
stopping and changing direction is
constantly enforced.
Balance – is the ability to maintain
equilibrium while moving or
standing still. This skill is needed for
most of the sports especially in
skating and gymnastics.

Coordination – is the ability to use

the sense with the body parts to
perform movement tasks. This skill
is best for hand-eye and foot-eye
coordination.

Power – is the ability to apply force

at a high rate of speed. Power is
common among weight lifters.

Reaction Time – is the elapsed

between a stimulus and the
resulting response. This skill is best
applied in running especially
sprinting.
 Republic of the Philippines
CAMARINES SUR POLYTECHNIC COLLEGES
Nabua, Camarines Sur

Speed – deals with the rate at which

a movement is performed. This skill
is applicable in all sports.

Kindly click the links below to watch video from youtube:

https://www.slideshare.net/JericelCabrera/physical-education-73513864

ACTIVITIES

For Student A (Medium Level Technology)

Kindly click the links below for your physical fitness assessment test:
https://www.youtube.com/watch?v=2JVAseYqXmE
https://www.youtube.com/watch?v=3pqREQ_jAzw

Create a warm up exercises by combining locomotor and non-locomotor

movements. Document your exercises by writing down the movements/step in a form
of a procedure and during the execution you can have it recorded thru video or take
pictures. The output can be submitted via google classroom.

For All Students (Both Medium and Low Level Technology)

Choose two Physical Fitness Components (1 from Health Related and1 from
Skill Related). Perform exercises that will help you develop the chosen components.
Record the exercises with its progress in your PA Log.
Example:
MUSCULAR STRENGTH
Day 1- Push up (20 repetition)
Day 2- Push up ( 30 repetition)
Day 3- Push up ( 35 repetition)
 Republic of the Philippines
CAMARINES SUR POLYTECHNIC COLLEGES
Nabua, Camarines Sur

For Students B (Low Level Technology)

Submit your Portfolio on or before the Prelim Exam.
ACTIVITY: Physical Fitness Test (35 pts)
1. For Cardiovascular Endurance- (3 MIN. STEP TEST)
Instructional Procedure:
(Preparation)
a. Look for a place such as stairs or a bench where you
can perform this activity.
b. Perform first a warm-up /stretching exercises to
prepare your body for the activity.
c. Be in your proper sports attire.

(Performance and Procedure)

a. The participants steps up and down on the platform at a rate of 22 steps per
minute for females and 24 steps per minutes for males.
b. The subjects are to step using a four-step cadence, ’up- up- down- down’
for 3 minutes.
c. The athlete stops immediately on completion of the test, and the heart beats
are counted for 15 seconds from 5-20 seconds of recovery.
d. Multiplying this 15 second reading by 4 would give the beats per
minute(bpm) value.

2. For Muscular Strength- (Squat: 2 sets of 15 to 24 reps)

Instructional Procedure:
(Preparation)
a. Look for an open space where you can perform this activity.
b. Perform first a warm-up /stretching exercises to prepare your body for
the activity.
c. Be in your proper sports attire.
 Republic of the Philippines
CAMARINES SUR POLYTECHNIC COLLEGES
Nabua, Camarines Sur

(Performance and Procedure)

a. Stand with your feet shoulder-width apart and your hands down by
your sides or stretched out in front for extra balance.
b. Lower yourself by bending your knees until they're nearly at a right
angle, with your thighs parallel to the floor.
c. Keep your back straight and don't let your knees extend over your
toes.

3. For Flexibility- (Figure Four Stretch)

Instructional Procedure:
(Preparation)
a. Look for an open space where you can
perform this activity.
b. You can use yoga mat or any kind of
mats available.
c. Perform first a warm-up /stretching
exercises to prepare your body for the
activity.
d. Be in your proper sports attire.

(Performance and Procedure)

a. Lie on your back with your feet flat on the floor.
b. Cross your left foot over your right quad.
c. Lift your right leg off the floor. Grab onto the back of your right leg and gently
pull it toward your chest.
d. When you feel a comfortable stretch, hold there.
e. Hold for 30 seconds to 2 minutes.
f. Switch sides and repeat.

4. For Power- (Burpees)

Instructional Procedure:
(Preparation)
 Republic of the Philippines
CAMARINES SUR POLYTECHNIC COLLEGES
Nabua, Camarines Sur

a. Look for an open space and

free from obstruction where
you can perform this activity.
b. Perform first a warm-up
/stretching exercises to
prepare your body for the
activity.
c. Be in your proper sports
attire.

(Performance and Procedure)

a. Get into a squat position with your hands on the floor in front of you.
b. Kick your feet back into a push up position and lower your body to the
floor.
c. Return your feet back to the squat position as fast as possible, then
immediately jump up into the air as high as you can.
d. Perform this activity in 30 seconds without resting.

5. For Balance- (Single leg lift)

Instructional Procedure:
(Preparation)
a. Look for an open space and free from obstruction where you can perform
this activity.
b. Perform first a warm-up /stretching exercises to prepare your body for the
activity.
c. Be in your proper sports attire.
 Republic of the Philippines
CAMARINES SUR POLYTECHNIC COLLEGES
Nabua, Camarines Sur

(Performance and Procedure)

a. Stand erect with feet close together.
b. Keeping your head straight take a deep breath and slowly
lift your right leg off of the floor. As you become more confident
with the position bring your leg higher so that your knee is as
close to your chest as you can comfortably manage.
c. If you wobble and lose your balance, simply begin again or
use your opposite arm to assist your balance.
d. Repeat with your left leg.

6. For Agility- (Lateral jump with agility ladder)

Instructional Procedure:
(Preparation)
a. Look for an open space and free from obstruction where you can perform
this activity.
b. You can use an agility ladder or make
or draw a ladder using any available
materials you have. Use your own
creativity and style.
c. Perform first a warm-up /stretching
exercises to prepare your body for the
activity.
d. Be in your proper sports attire.

(Performance and Procedure)

a. Stand to the left of the first square of the ladder, with feet shoulder-width
apart.
b. Lower nearly into a squat, then drive through heels to pop off the ground
and jump into the ladder square diagonally in front of your feet.
c. Immediately pop off the ground again to jump to the right side of that
ladder square.
 Republic of the Philippines
CAMARINES SUR POLYTECHNIC COLLEGES
Nabua, Camarines Sur

d. Continue moving forward quickly. At the end of the ladder, run backward
to the starting point.
e. Repeat 5 times.

ASSIGNMENT:
Advance reading on physical fitness test and prepare yourself for Physical
Fitness Battery Test.

Reference:
Physical Education and Health Jun C. Alave/JFS Publishing Service Manila,
Philippines/Copyright 2016
Innovation Scheme for Physical Fitness, 2006 Edition by Nelba Olaer Olaso
Compilation of Physical Fitness Activities for Freshmen
https://www.verywellfit.com/skill-related-fitness-components-4155209
https://www.smore.com/5p7c8-health-skill-related
www.physical-fitness-exercises.com
www.betterhealth.vic.gov.au
www.heart.org
https://www.google.com/search?q=step+test+procedure
https://www.nhs.uk/live-well/exercise/10-minute-home-toning-workout/
https://www.self.com/gallery/essential-stretches-slideshow
https://www.12minuteathlete.com/7-exercises-gain-explosive-power/
https://www.fitness19.com/best-5-balance-exercises-2/
https://greatist.com/fitness/agility-exercises-to-improve-coordination#lateral-jump
https://www.slideshare.net/Villanuevam/fitness-ppt-25506692
https://www.pinned.ph/importance-of-physical-fitness/
https://www.slideshare.net/victorpilates/physical-fitness-8388354
https://www.youtube.com/watch?v=DwZwe37Pb68
https://www.youtube.com/watch?v=_okRtLv-7Sk
https://www.youtube.com/watch?v=xkJeE6-lHoQ
https://www.youtube.com/watch?v=41Q4Ct-4OTs
https://www.slideshare.net/JericelCabrera/physical-education-73513864