Module in UEPLHS Physical Education

Arne A. Sales
Faculty UEPLHS

Module 1
Concept of Physical Fitness
G-7 Daisy and Oxygen

Overview
The goal of physical education is to develop physically-educated individuals who have
the knowledge, skills and confidence to enjoy a lifelong of healthful loving. An individual has to
find his own level of activities. Simple weight-bearing exercises are readily available for all.
These are activities we do every day like walking, running and even jogging and dancing.

In this module, you will learn the three major components of physical fitness and the
different parameters that make up each component. This will make you understand why fitness
is defined as a set of abilities that allow you to perform physical activities. This module will help
you identify which areas of fitness you need to improve on and how physical fitness relates to
your health and develop habits in physical activities and exercise. By keeping your records of
fitness activities you are able to track your progress towards your fitness goal.

Learning Outcome

At the end of this module, you will be able to:

1. Relate the connection of the three main concepts; physical education, physical fitness
and the fitness components.
2. Identify Daily healthy habits
3. Differentiate the different physical fitness components and their benefits
4. Recognize the importance of physical fitness for him/her.
5. Perform the different physical fitness tests and record accurately the result the fitness
tests.

Lesson 1. Concept of Physical Fitness

What is Physical Education?

It is an integral part of educational program designed to promote the

optimum development of individual physically, socially, mentally, and emotionally
through total body movement in properly selected physical activities.

The Philippines has been given a direction for the development of fitness
and sports program. Strongly supporting this is the mandate for physical education
and sports in the new Philippine constitution, Article XIV, section 19:

The state shall promote Physical Education and encourage sports program,
league competition, and amateur sports including training for international competition,
to foster self-discipline, teamwork and excellence for the development of the healthy
and alert citizenry”.

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 “All educational institutions shall undertake regular sports activities throughout
the country in cooperation with athletics clubs and other sector”.

What is physical fitness?

Physical fitness is considered as a measure of the body’s ability to function

efficiently in work and leisure activities, to be healthy, to resist diseases related to
inactivity and to respond to emergency situations.

Do you have healthy habits?

If you have to be physically fit, first you have to consider the following daily
healthy habits

Healthy Habits Suggestion

1. Intake of proper nutrition – eating the Food rich in protein, vitamins, minerals,
right food that provides nutrients. carbohydrates, fats and water.
2. Adequate sleep – recharges the brain About seven to nine hours of sleep at night
and allows the body to rest
3.Proper exercise - help reduces stress, Stretching exercise, warm-up exercises
improves health, sense of well-being and and simple fitness dances
quality of life
4. Personal hygiene – helps you feel Regular bathing and changing of
good and clean every day that will also underwear, brushing teeth every after
help you prevent infections in meal, trimming of nails
communicable diseases
5. Medical and dental check-up – Visiting the school physician at least once
Prevents you from getting more serious a month
disease
6. Recreational activities - activities that Games, sports, arts, and crafts, music
give immediate satisfaction

What are fitness components?

Another factor to consider to become physically fit is the physical fitness

components. The fitness components are categorized into two, health-related
components (HRC) which are important to improve the over-all health of an individual
and skill-related components (SRC) which help develop performance in sports and
motor skills. If given equal considerations and importance, this will contribute to the
desired level of fitness. Try to compare the two components.

Health-related components – refers to the overall well-being of an individual. It is the

ability of the lungs, muscles, and joints to perform well. It also includes the level of
fitness on test scores of an individual during a fitness test

1. Body composition – It is the proportion of the body fat to lean body tissue. This
component helps you realize if you are already developing risks in your health.
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2. Cardio respiratory endurance – It is the ability of the lungs, heart, and blood vessels to
deliver adequate amount of oxygen to the cells to meet the demands of sustained
physical activity.
3. Flexibility – It is the ability of the joints to move through its full range of motion.
Muscular endurance – It is the ability of the muscle group to maintain a continuous
contraction or repetition over a period of time.
4. Muscular strength – It is the ability of the muscle to exert or produce force.

Skill-related components
1. Agility – It is the ability to change body position and direction quickly and efficiently.
2. Balance – It is the ability to maintain stability while in a static position or when
moving.
3. Coordination – It is the ability to use the senses, such as sight and hearing, together with
body parts in performing motor task smoothly and accurately.
4. Power – It is the ability to produce a maximum force in the shortest time.
5. Reaction time – It is the ability to react and /or make decision quickly in response to
simple stimuli.
6. Speed – It is the ability to perform a movement within a short period of time.

What are the benefits of Physical Fitness?

The benefits of physical fitness are the following;

1. It makes the body strong and healthy
2. It improves health and skill related components of fitness
3. It helps the body adapt to different physical exertions or activities
4. It enables one to do different activities and will have reserve energy
5. It avoid cardio and respiratory illnesses
6. It helps the body to be in good shape
7. It makes the body more flexible and less susceptible to sickness

Activity: Fitness Attack/Performance Task 1

Perform the following simple warm-up exercises. Submit your video performance
in the messenger or YouTube and send to me the link. Deadline of submission will be
announced at GC.

1. Jog in place 16 Counts

2. Body bending 16 Counts
3. Body twist 16 Counts
4. Half knee bend 16 Counts
5. Full knee bend 16 Counts
6. Wing stretching 16 Counts
7. Side bending 16 Counts
8. Forward lunge 16 Counts
9. Jumping jack 16 Counts
10. Breathing/Inhale and Exhale 16 Counts

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Criteria for the performance

Proper Execution 20 %
Punctuality 10 %
Proper P.E Uniform/Attire 5%
Attitude in Performance 5%

Assessment 1: Self-check.
Multiple choice. Select the best answer. Write only the letter of your answer in your activity
notebook.

____1. It is the ability to react and /or make decision quickly in response to simple stimuli.
a. Coordination b. Reaction Time
c. Body Composition d. Speed
____2. It is the ability of the joints to move through its full range of motion.
a. Agility b. Balance
c. Flexibility d. Coordination
____3. This healthy habit help recharges the brain and allows the body to rest.
a. Intake of proper nutrition b. Proper exercise
c. Adequate sleep d. Personal hygiene
_____4. This healthy habit helps you feel good and clean every day that will also help
you prevent infections in communicable diseases.
a. Intake of proper nutrition b. Proper exercise
c. Adequate sleep d. Personal hygiene
_____5. It is the ability of the muscle group to maintain a continuous contraction or repetition
over a period of time.
a. Strength b. Muscular endurance
c. Agility d. Muscular strength

Lesson 2. Physical Fitness Test and Assessment

Body Mass Index (BMI)

Formula used to get the body mass index

( )
Example ( )
( ) ( )

Classifications of Weight Body Mass Index (BMI)

Below 18.5 Underweight

18.6 – 24.9 Normal
25 - 29.9 Overweight
30 – 34.9 Obese 1
35 - 40 Obese 2

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What is a Physical Fitness Test?

The Philippine Physical Fitness Test (PPFT) measures physical fitness components. It
should be administered twice in a school year. The first battery test which is diagnostic in
nature is conducted at the start of the school year as pre-test. A month before the end of the
school year the same battery test is again conducted as post-test. This is to find out how much
improvement was made within the year. The objective of the PPFT is to determine and accept
your weaknesses and strengths as far as physical fitness component are concerned.

What are the things to consider before you undergo PPFT?

In vigorous activities like physical fitness tests, do the following;

1. Get a medical clearance for the purpose of medical security.

2. Observe the following safety measures and instructions:

a. Perform warm-up and stretching exercises before the conduct of the test.
b. Wear your complete and prescribed P.E uniform
c. Perform with partner.
d. Concentrate while performing the test.
e. Record immediately the result of the test.
f. Ask questions or clarify if necessary.
g. Check the facilities and equipment to be used for the test.
h. Avoid unnecessary action while doing the test.
i. Always listen to the instructions at all time.
j. Perform cool-down exercises after the conduct of the fitness test.

3. Get your pulse rate before and after the conduct of the test.

4. Do stretching and warm-up exercises for at least 16 counts.

Perform the following warm-up exercises before you make your PFT.
1. Jog in place
2. Head Stretch
3. Upper and lower extremities stretch
4. Feet Flexion
5. Lunges
6. Side Bend
7. Body Twisting
8. Knee Rotation
9. Jumping Jack
10. Inhale and Exhale

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Are you ready to undergo fitness test?
Here are the activities in Physical Fitness Tests.

Physical Fitness Component being Equipment Scoring

Test Measured
1. Standing long Power Meter stick Distance in
jump centimetre
2. Sit & reach Flexibility Meter stick Distance in
centimetre
3. 30-second Curl- Strength Mat and stop watch Number of
ups repetition
4. 50 meter Sprint Speed stop watch Time in seconds
5. 10 meters Agility Two wooden blocks Time in seconds
Shuttle run & stop watch
6. 40 seconds Step Endurance Stopwatch Number of
up and down repetition

Note: submit your video performance in messenger or You tube and send to me
the link.

How to perform the Physical Fitness Tests Activities?

1. Standing Long Jump
a. You stand behind the starting line marked on the ground with feet slightly apart.
b. A two foot take-off and landing is used, with swinging of the arms and bending of
your knees to provide forward drive.
c. Spring and jump as far as possible, landing on both feet without falling backward.
d. Record the distance of your jump. The measurement to be recorded is taken from the
take-off line to the nearest point of contact on the landing in the back of the heels.

2. Sit and Reach

a. The performer sits on the floor with the measuring line between their legs with soles
of their feet placed immediately behind the baseline, hells 8-12’ apart.
b. The thumbs are clasped so that hands are together, palms facing down and placed on
measuring line.
3. With the legs held flat by a partner, the performer slowly reaches forward as far
possible keeping the fingers on baseline and feet flexed.
4. Reach for three seconds while the distance is recorded. Make sure there are no jerky
movements and that the fingertips remain level and legs flat.

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3. 30 second Curl-ups
1. The performer lie down on the floor.
2. Flex your knees and hands on your chest or side of your head.
3. Lift your body upward and chest almost touching your femur.
4. Count the number of curl-ups or repetition that you made up in 30 seconds.

4. 50 meter Sprint
1. You stand behind the starting line
2. At the signal “Go” run as fast as you can.
3. Upon reaching the finish line gradually slow down.
4. Record the time consumed in running the distance.

5. 10 meters Shuttle Run

1. Starting at the line opposite the blocks, on the signal “Go!” the performer runs to the
other line, pick up a block and returns to place it behind the starting line.
2. Then return to pick up the second block, and then return with it back across the line
3. Record the time consumed in doing the activity.

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6. 40 seconds Step-up and down
1. To start, place both feet on the floor, at the signal ‘Go” place you right foot onto the
bench while your left foot is in the ground. Perform it alternately.
2. Return to the starting position by stepping down with your right foot then the left so
both feet are on the floor.
3. Record the number of repetition within 40 seconds.

How to determine your strengths and weaknesses?

Are you excited to determine your test results? Are you ready to know and accept your
strengths and weaknesses? Below is the Target Score of Philippine Physical fitness Test. After
the conduct of the tests, you can compare your test result from this table.

Age Standing Sit and 30-second 50 meter 10 meter 40-second

Long Jump Reach Curl-up Sprint Shuttle Run Step Up
(In cm) (In cm) (No. of (In seconds) (In (No. of
Reps) seconds) Reps)
Boys Girls Boys Girls Boys Girls Boys Girls Boys Girls Boys Girls
12 182 153 45 50 32 22 8.2 8.7 11.2 12.8 60 55
13 190 160 47 52 34 22 8.0 8.7 11.1 12.8 65 60
14 198 167 50 54 36 23 7.8 8.5 11.0 12.5 70 65
15 208 170 55 58 38 23 7.5 8.5 10.9 12.0 75 70
16 215 172 59 63 42 24 7.3 8.5 10.8 11.8 80 75
Source: Revised Physical Fitness Test Manual, Dep. Ed.

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Fitness Attack/Performance Task: Stretching and warm-up exercises

Execute the stretching and warm-up exercises to prepare body parts to the
conduct of fitness tests. Perform actively in the conduct of Philippine Physical Fitness
Tests (PPFT).Submit your video performance PFT in the messenger or YouTube and
send to me the link. Deadline of submission will be announced at GC.

a. Standing Long Jump

2. 30 second Curl-ups
3. Sit and Reach
4. 50 meter Sprint
5. 10 meters Shuttle Run
6. 40 second Step Up

Criteria
Proper Execution 20 %
Punctuality 10 %
Proper P.E Uniform 5%
Attitude in Performance 5%

Activity: PPFT Profile

Record the result of your fitness test. Interpret the result by writing passed or failed on
the remarks based on the Target Score. Low test results can be enhanced. Send the result of
your performance task to the messenger.

Name____________________ Year & Section: ________________ Height: __________

Age: _____________________Contact Number: _______________ Weight: _________

Fitness Tests Result Target Remarks

1. Standing Long Jump
2. Sit and Reach
3. 30-second Curl-up
4. 50 Meter Sprint
5. 10 meter Shuttle Run
6. 40-second Step Up

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Assessment 2: Self-check
Multiple choice: Select the best answer. Write only the letter of your answer in your
activity notebook.

____1. What is the weight category of karen if her body mass index is 18.4?
a. Overweight b. Obese
c. Normal d. Underweight
____2. What is the weight classification of Patrick if his body mass index is 25.6?
a. Underweight b. Normal
c. Overweight d. Obese
_____3. What happen to the student when fewer calories are consumed and more calories are
expended?
a. Live healthy b. Sustain weight
c. Weight gain d. Wight loss
_____4. What is the activity use to test the agility of the student?
a. Curl-up b. Shuttle run
c. Standing long jump d. Step-up
____5. Mr. Sales found out that most of his students are overweight and close to being obese.
What can he do to help them?
a. Organize a fitness program 3X a week
b. Consult a nutritionist for the proper food intake
c. Make them active in the class every meeting
d. Encourage them to have a healthy lifestyle change

Feedback

Do you know that doing household chores helps a lot in maintaining your physical
fitness? Exercise is for everyone. There is no need to spend much money to do exercises. It can
be done with your family and at the same time have an opportunity to save money.
Think about this for a whole day, you have been sitting in the classroom listening, and
writing notes which do not require you too much. So find time in doing household chores as
part of your daily routine.
It’s time for you to work your skill related and health related fitness plan. Setting your
goals is crucial in developing your SRF and HRF plan. Good luck.

Summary

This module discussed the importance of skill and health related fitness and provide you
with different activities to assess yourself and your family in terms of skill –related and health
related fitness. These activities served as your guide I designing an appropriate SRF and HRF
plan for your family that you will hopefully sustain for life. This module is focused on a wide
range of activities that helped you develop appropriate skills, enabled you to understand fitness
concepts and their application, as well as fostered confidence and appreciation of physical
activity as a means of wellness.
This module enabled you to perform and demonstrate the SRF and HRF test. The result
of the fitness test served as basis for self-assessment. A table was provided for you to assess
your health status that is crucial in designing your fitness plan.

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References

Lualhati Fernando-Callo, Gerardo C. Lacia, Marissa R. Operario, Ed.D. and Ma. Luisa Dizon-
Poquiz, Ed. D. The 21st Century MAPEH in Ation. REX Book Store 2013.

F.R. Muyot, M.D. Garcia, M.C.G. Baarde and J.S J. Mathews, MAPEH on the go Revised Edition.
Sunshine Interlinks Publishing House, Incorporated. Philippines Copyright 2017.

Department of Education; Teachers Guide for Physical Education and Health

Answer
Assessment 1

1, B
2. C
3. C
4. D
5. B

Assessment 2

1. D
2. C
3. D
4. B
5. D

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