Learning Module 01

Physical Activity Towards Health and

Fitness

Learning Packet 01

PHYSICAL FITNESS
COMPONENTS AND
ASSESSMENT

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Learning Packet 1

Physical Fitness Concepts and Assessments

Introduction

Creating a lifelong habit of physical fitness and wellness is difficult for many young
people since they spend most of their time using electronics and leading sedentary
lifestyles. They frequently expand in the technological or technologically-enabled
world, which encourages inactive behavior that may result in various ailments.

Physical fitness components and evaluation will be covered as the main topic in this
module. This topic is remarkably renowned as the introductory lesson in the curriculum
for physical education. This course demonstrated many methods of evaluating physical
fitness traits.

We can ascertain an individual's degree of participation through physical fitness components and
assessment. this evaluates how well a person is performing in a sport or physical activity. Decide
your level of participation before you do anything else. Keep your eye on the prize this time: a
healthy family.

Objectives
● Identify physical Fitness components and Its uses
● Execute different assessment under each physical fitness components
● Evaluate the result of physical fitness test

Learning Management System

(Provide the link for the class as used in Google Classroom. Likewise, share links of other
learning materials stored using the Google Drive. In the event that a commercial LMS will be
made available by the University, links shall be refreshed/updated and also be shared.)

Duration

● Topic 01: Physical Fitness Components and Assessment = 4 hours (1 hour synchronous
class and 3 hours self-directed learning with practical exercises and assessment)

Delivery Mode
(State the delivery mode, whether onsite (face-to-face under split-half scheme for shopwork) or
online (synchronous or asynchronous)).

Assessment with Rubrics

(Discuss the assessment tool to be used along with the corresponding rubrics.)

Requirement with Rubrics

(Discuss the requirement along with the corresponding rubrics.)

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Readings

● https://www.kenoshachc.org/2018/06/11/know-5-components-physical-fitness/
● https://www.spps.org/Page/18206
● https://www.researchgate.net/publication/295120492_Physical_fitness_in_school-
aged_child ren/figures?lo=1&utm_source=google&utm_medium=organic

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Introduction
You can exercise regularly if you're physically fit because your muscles are strong, KeyPoints:
your joints are flexible, and your cardiovascular system is in good shape.
Additionally, being physically fit means having a good balance of muscle and fat on
your body as well as the capacity to engage in endurance sports. All people should 1. Fitness testing is a
make it a priority to maintain a healthy level of physical fitness because doing so great way tomonitor and
has numerous advantages for their health. Exercises that are beneficial include assess students’ abilityasitrelates
walking, running, swimming, cycling, dancing, and strength training. toaerobicfitness,strength, and
flexibility. It can alsohelp
Pre-Assessment students understand
PAR-Q howhealthy they are and learn
Answer the Physical Activity Readiness Questionnaire for Everyone on page 9-
12. Submit it along with this module. to set
goals to improve their health-
Lesson Proper relatedfitness.
● Activity.
Direction: Answer the following question with I HAVE if you have been in DefinitionofTerms:
the situation and NEVER if not.
1. NEVER HAVE I EVER…commit myself to an activity and failed
Health.Thestateofbeingfreefromilnessori
to attend.
2. NEVER HAVE I EVER…cheated on my fitness program njury
3. NEVER HAVE I EVER…enrolled in a gym Skill.Theabilitytodosomethingwell;e
4. NEVER HAVE I EVER…encourage my family to join in my xpertise
exercise routine
5. NEVER HAVE I EVER…bought food that is out of my budget
6. NEVER HAVE I EVER…bought exercise equipment and never use it Hazard Alerts:
7. NEVER HAVE I EVER…lied about my weight
8. NEVER HAVE I EVER…deprived my sleep because of gadgets Stretchoutyourlegmuscles,ligaments,
9. NEVER HAVE I EVER…assessed my fitness attributes
10. NEVER HAVE I EVER…engaged in physical activity during pandemic andtendons.Itwilllimitthehealthrisks
ofapotentialdamagecausedbya'pullor
ANSWER: strain'.Italsopreparesyourkneesandan
1. I HAVE klejointsandwillgetthemreadyforast
2. NEVER
renuousworkout.
3. NEVER
4. I HAVE
5. I HAVE Theworkoutareashouldbeclearofan
6. NEVER yonewhodoesnothaveadirectinvolv
7. NEVER
8. I HAVE
ementintheroutine.
9. I HAVE
10. I HAVE FirstAid-
ensurethatyouhaveknowledgeandha
● Processing of the Activity. veapreparedkitincaseemergencyhap
1. List some activities which are good for your heart?
pens.
2. List down 5 exercises that will develop your upper and lower extremities.
ANSWER:
1. ProperClothing-
● Jumping rope It’slongbeenadvisedtoremoveallloo
● Swimming
● Playing Tennis
sejewelryandbeltsbeforetheclassstar
● Running tsastheycanactuallyleadtoinjury.
● Brisk Walking
● Cycling Stretching&Warm-ups-
● Lie on
2.UPPERyourEXTREMI
back with your arm at your side. Raise your hand
overhead, keeping elbow straight
It’seasytoinjurecoldmuscles.Thati
● Lie on your back or stand straight swhyALL
● Lie on your back with your elbows straight out from your shoulders levelsperforms i m p l e stretchingexe
● Hold your right arm out with the palm of your hand facing upward rcisesbeforeworkingout.Yourclasss
houldbenodifferent.Startoffwithafew

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 ‘cooldown’andstretchagain.
● Brief Lesson.
BeAlert-
Physical components of fitness are used in school, gym, and health clubs to
measure your level of physical fitness.
Itisimportanttobeactivelyvigilantwi
thyourclass.Lookforinjuries.Somes
Physical fitness components are divided into two. Health-Related Fitness tudentswanttokeepperformingdesp
(HRF) and Skill- Related Fitness (SRF) itedevelopinganinjury,whereothers
maybetooembarrassedtosaysomethi
HEALTH-RELATED FITNESS ng.Minorinjuriescanworsenifnottre
ated.
The definition of health-related fitness involves exercise activities that you do to try
to improve your physical health and stay healthy. It has 5 components:
cardiovascular endurance, muscular strength, muscular endurance, flexibility, and
body composition.

CARDIOVASCULAR ENDURANCE
Refers to the ability of the whole body to perform activities for a prolonged time and
have the circulatory and respiratory systems work efficiently. An individual who are
engage in aerobic exercises are the one who can sustain workouts for long period of
time without getting tired.

Ways to Improve Cardiovascular Endurance

1. Running or Walking
2. Aerobics and Aerobic Dance
3. Swimming and Bicycling
4. At-Home Exercises

MUSCULAR STRENGTH
Ability of the muscle to generate force. It is often measured by how much weight a
person can lift. Stroger muscles allow person to do more work, protect the joints
from possible injuries and makes bone stronger.

Ways to Improve Muscular Strength

1. Lifting Weights
2. Cycling
3. Hill Walking
4. Working with resistance bands

MUSCULAR ENDURANCE
The ability of the muscle to generate force repeatedly. Improved endurance allows
an individual to perform physical activities in a greater number of repetitions and in
a longer period.

Ways to Improve Muscular Endurance

1. Sit-ups
2. Press-ups
3. Squat Thrusts

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 FLEXIBILITY
Defined as the range of motion possible at the many joints in the body. When the
muscles are developed and lengthened through appropriate exercise, they allow the
joints to move through a wider range of motion.

Ways to Improve Flexibility

1. Tai chi
2. Yoga
3. Dance

BODY COMPOSITION
It is the ratio of lean body weight to fat. The main components under consideration
are fat mass, muscle mass, bone density, and water volume.

Ways to Improve Body Composition

1. Push-ups
2. Weighted Squat Jump
3. Explosive lunge jump

SKILL - RELATED FITNESS –

Skill related fitness is defined as working out to improve a specific skill. The six
skill-related components of fitness contribute to your ability to successfully
participate in sports and activities.

SPEED
Speed deals with the rate at which a movement is performed. This skill is applicable
in all sports.

Ways to Improve Speed

1. Squat
2. Deadlift
3. Broad jump
4. Sled push

POWER
It is the ability to apply force at a high rate of speed. Power is common among
weight lifters

Ways to Improve Power

1. Squat Jumps

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 2. Clapping Push-ups
3. Hurdle Jumps

AGILITY
It refers to the ability to change direction quickly and accurately during movement.
This skills is best applied in sports where stopping and changing direction is
constantly enforced.

Ways to Improve Agility

1. Ladder Drills
2. Hurdle Drills
3. Cone Taps

BALANCE
It is the ability to maintain equilibrium while moving or standing still. This skill is
needed for most of the sports especially skating and gymnastics.

Ways to Improve Balance

1. Squat
2. Tai chi

COORDINATION
It is the ability to use senses with the body parts to perform movement tasks. This
skill is best for hand-eye and foot-eye coordination

Ways to Improve Coordination

1. Jump Rope Drills
2. Target Practice
3. Dribbling

REACTION TIME
It is elapsed between a stimulus and the resulting response. This skill is best applied
in running especially sprinting.

Ways to Improve Reaction Time

1. Playing Table tennis
2. Dodgeball

● Enhancement Activity.
A. Direction: List down all the types of physical fitness components under
Skill-Related Fitness and Health-Related Fitness and give example of
physical activity related to the fitness component. Must not give the
examples from the discussion or lesson proper.

SKILL – Exam HEALTH- Exam

RELATED ple RELATED ple
FITNESS Activiti FITNESS Activi
es ties
SPEED Deadlift Cardiovascu Running
lar
Endurance and Walking
POWER Squat Jumps Mascular Cycling
Strength
AGILITY Ladder Drills Mascul Press - Ups
ar
Endura
nce

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BALANCE Squat Flexibility Tai chi
CCOORDINATIO Dribbling Body Push - Ups
N Composition
Reaction time Dodgeball

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● Generalization.
Physical fitness components are divided into two. Health-Related Fitness (HRF) and
Skill- Related Fitness (SRF)

Health-related fitness involves exercise activities that you do to try to improve your
physical health and stay healthy. It has 5 components: cardiovascular endurance,
muscular strength, muscular endurance, flexibility, and body composition.

Skill-related fitness is defined as working out to improve a specific skill. The six
skill-related components of fitness contribute to your ability to successfully
participate in sports and activities.

● Application.

Perform activity assessments to test each fitness component on page 12-21. Write
down the result and take photos while doing the activities and make a narrative
report about it. Submit the narrative report to your professor on the scheduled date.
(See page 2 for the rubric).

Additional Activity

1. List 2 Fitness Assessments for each Physical Fitness

Components. Explain the process.

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Activity Sheet

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