Module 1 -Physical Fitness and Wellness

A. fitness concepts to Personal Physical Activity Exercises (Past & Present)

This lesson will determine the readiness of the student to participate

in physical activities by answering Physical Activity Readiness
Questionnaire (PAR – Q)

The capability of the student to perform various Physical activities

can be determined through their Health background. The health
conditions of the student will be assessed before performing.

PHYSICAL FITNESS TEST (PFT)

 Sit and Reach
 Push – up
 Curl–up

The physical fitness test is a set of measures designed to determine

one's level of physical fitness. It has two components namely: Health
Related and Skill Related.

Health-related and Skills-related involve the exercise activities that

you do in order to try to improve your physical health and stay
healthy, particularly in the categories of cardiovascular e hi
endurance, muscular strength, flexibility, muscular endurance, and
body composition.

Cardiovascular fitness is the ability to exercise your entire body for a

long period of time.

Major Components of Physical Fitness

Health-Related Fitness includes the ff.

1. Muscular Strength: the amount of force your muscles can

produce.
2. Flexibility: the ability to use your joints fully through a wide
range of motion
 3. Muscular endurance: the ability of the muscles to work for a
long period of time.
4. Body Composition: the amount of total fat and muscles in the
body

Skill-Related Fitness includes the ff.

1. Agility: Ability t rapidly and accurately change the direction of

the whole body in space.
2. Balance: ability to maintain equilibrium while stationary or
moving.
3. Coordination: ability to use senses and body parts in order to
perform motor tasks smoothly and accurately
4. Power: the amount of force a muscle can exert.
5. Reaction Time: ability to respond quickly to stimuli.
6. 6. Speed: amount of time it takes the body to perform a
specific task.

PHYSICAL FITNESS TES (PFT)

 Sit and Reach
 Push – up
 Curl–up

1.) Sit and Reach – Test of flexibility for the lower Extremities

Particularly hamstring.

PROCEDURES:

 Sit on the floor. The feet are approximately 12 inches apart.

 Sit & Reach:
  After the tester has positioned the zero point to the tape
measure start the test by reaching the furthest point possible
without bending knees.

Result: Measure the distance of the furthest reach. Record the score
in centimeters.

2.) Push-up – measure the strength of the upper extremities.

PROCEDURES:

 Face down in a standard push-up position: palms on the mat

under the shoulder, fingers pointing forward and legs
straight, paralleled and slightly apart, with the toe supporting
the feet.
 Straightens the arms, keeping the back and knees straight
then lower the arms until there is 90 90-degree angle at the
elbows (upper arm are parallel to the floor).
 FOR GIRLS: Push-up for girls: With knees within contact with
the floor, straighten the arms, keeping the back straight, the
lower the arms until there is 90-degree angle at the elbow
SUBSCR (upper arms are parallel to the floor).

Result: Record how many push-ups you can perform.

3.) Hexagon Agility Test – measure the ability to move quickly while
maintaining balance.

PROCEDURES:

 Draw a hexagon.
 The length of each side is 60.5cm. You need a timer & set it
to zero.
  Start with both feet together in the middle of the hexagon
facing the frontline. On the command "go" jump ahead
across the line, then back over the same line into the middle
of the hexagon.
 Then, continuing to face forward with the feet together,
jump over the next side and then back to the hexagon.
Perform the test both clockwise & counterclockwise. Stop
timer after one whole revolution.

Result: After the timer stopped after completing a whole revolution,

record the time in the nearest minute & seconds from the timer. The
lowest the time you get, the better.

4.) Zipper test - Test of upper arm and shoulder girdle flexibility
intended to parallel the strength /endurance assessment of the
region

PROCEDURES:

 Stand erect. To test the right shoulder, raise your arm, bend
your elbow & reach down across yourback as far as possible.
 At the same time, extend your left arm down & behind your
back and try to cross your finger over those of you right
hand.
 Reach with the right hand over the right shoulder and down
the back as if to pull zipper or scratch between the shoulder
blade. To test the left shoulder, repeat the procedure with
left hand over the left shoulder.

Result: Record zipper test to the nearest 0.1 centimeter Standard

Zipper Test Scoring

did not touch the fingertips 1 - just touch the finger tips
2 - fingers overlapped by 1-2 cm

3 - fingers overlapped by 3 -4 cm

4 - fingers overlapped by 5 -7 cm

5 - fingers overlapped by 8-9 cm

5.) Curl – up – to measure abdominal muscles.

PROCEDURES:

 Assume a lying position with feet flat on the floor & knees
bend about 90 degrees hand palm down at the side with
fingertips touching the first tapeline.
 There should be no rest at the bottom position & perform as
many curl - up as possible without stopping.

Result: Record the number of curl-ups made.

6.) Stork Stand Test – To assess the ability to balance the ball of the
foot.

Procedures:

 Prepare a timer. Set it to zero. Remove the shoes & place the
hand on the hips. Position the non-supporting foot against
the inside of the supporting legs. Raise the heel to balance on
the ball of the foot.
 Stop the timer as soon as your foot touch the floor. Then set
it back to zero and repeat the procedure on your other foot.

Result: The longer you can stay balanced, the better. Record the time
in the nearest seconds.
7.) Standing Long Jump – to measure the explosive strength and
power of the leg muscles.

PRODCEDURES:

 Stand behind the take-off line, the tips of your shoes should
not go beyond the line.
 As you prepare to jump, bend your knees and swing your
arms backward and jump as far as you can.

Result: Record where the back of your foot landed on the tape
measure. Record the score in meters to the nearest 0.1 centimeters.

8.) 3 Minutes step – To measure cardiovascular endurance.

PROCEDURES:

 Before starting the step-test, record your pulse rate at its

resting point. Count your pulse for 1 minute. Then record
your pulse count.
 Set your timer at 3 minutes.
 Position in the front of the step. At the signal "Go", step up &
down on a bench or 3 minutes at a rate of 24 steps per
minute. One step considers 4 beats that is up with the left
foot, up with the right foot, down with the left foot, down
with the right foot.

Result: After 3 minutes, Immediately, stand and relax. Don't talk.

Right after the stepping & locate you pulse. Count the pulse again for
one minute. (First beat is zero). Keep your record

9.) Paper Juggling – to measure the coordination of eye and hand.

PROCEDURES:
  Stand comfortably on an area with no obstruction. Hit the
crumpled paper alternately with right and left palm over your
head.
 You can go around the area to hit the crumpled paper as
many times as you can.

Result: Count how many times you hit the paper alternately. You
can try it only for two times After so, record the score.

10.) Stick Drop Test - To measure reaction time as how fast a person
can response to a stimulus, the higher the score, the faster your
reaction time.

PROCEDURES:

 Sit in an armchair or chair next to the table lower arm rest on

the desk/table comfortably. The heel of your hand should
rest on the desk/table so that only the fingers and thumb
extend beyond the edge of the desk/table.
 As the tester drop the stick, catch it with thumb and index
finger as fast as possible without lifting elbow from the desk.
 It is important that you react only to the dropping of the
stick.

Result: Your score is the number of inches read on the ruler/ stick
just above the thumb and index finger after catch the ruler/stick. You
will have 3 times to catch the ruler. Get the average after.
B. Components of Physical Fitness

Components of Physical Fitness

1. Cardiovascular Endurance – for burning fat and keeping a

lean body. Reduce level of stress in our bodies, this also good
for delivering oxygen and lactic acid
2. Body Composition – This is the relative percentage of body
fat compared to lean body mass which is made of muscles,
bones and water. Decrease the amount of strain that is put in
your joints and muscles as they carry things.
3. Flexibility – the range of movement possible at various
joints.
4. Muscular Strength – the amount of force that can be
produced by a single contraction of a muscle it is important
to be strong to power through spore movements sustain a
physical hit and avoid injuries
5. Muscular Endurance – is the ability of the muscle group to
continually contract over an extended length of time.

Skill Components

1. Speed - this is the ability to move quickly from one point to

another in a straight line not just your body speed but in
some sport, it requires more speed from certain body parts
like in golf and baseball the swinging of the hands or in
football the speed of kicking the ball.
2. Agility - is the ability of the body to change direction quickly
you can use this to dodge a defender or get to a ball quicker
than your opponents.
3. Balance - Maintaining an upright posture while still or
moving it is linked to agility and that in order to move quickly
 and efficiently your body has to be on balance in different
postures.
4. Coordination - A related component is coordination this is
the integration of your hands or your foot movements and an
input of the senses.
5. Reaction Time - the amount of time it takes to get moving it
is how quickly your brain can respond to a stimulus and
initiate that response.
6. Power - this is the ability to do strength work at an explosive
pace it is the product of both strength and speed put
together.

C. The Eight Dimensions of Wellness

The Eight Dimensions of Wellness

1. Emotional -

2. Environmental -

3. Financial -

4. Intellectual -

5. Occupational -

6. Physical -

7. Social -

8. Spiritual -

Each dimension of wellness is interconnected with the others and all are equally
important in the pursuit of optimum health one can reach an optimal level by
understanding how to maintain and improve each dimension and by creating
balance understanding your feelings expressing them to people you trust and
maintaining a positive outlook. find surroundings that encourage good physical and
mental health and also where you feel safe a positive environment has a calming
effect environmental wellness inspires us to live a lifestyle that is aware and
respectful of our surroundings making it a point to understand your finances. Money
plays a critical role in our lives and not having enough impacts health as well as
academic performance. Establish good financial habits and plan for the future be a
lifelong learner by expanding your knowledge and finding creative outlets that
stimulate your mind and sense of curiosity. Be open to new ideas insights and
wisdom actively participate in scholastic cultural and community activities look for
satisfaction from things you're passionate about whether they are part of work.

D. WHO Global Recommendations on Physical for Health

WHO supports countries to increase physical activity through the

implementation of the recommended policy actions outlined in the
WHO Global action plan on physical activity 2018–2030: more active
people for a healthier world. WHO provides practical implementation
guidance through global resources such as ACTIVE, a package of
effective interventions on physical activity.

Our Unit leads support countries, stakeholders and partners by

developing and promoting global policy and guidance on how to
support increased physical activity and reduction in sedentary
behavior in people of all ages and abilities across multiple settings.
Our global target is to reduce physical inactivity by 10% by 2025 and
by 15% by 2030.

Recognizing the promotion of physical activity requires a "whole of

systems" approach, we work to mobilize effective partnerships,
particularly with sectors outside of health, including, education,
environment, sport, transport, as well as with the private sector and
civil society.

The unit undertakes high-level strategic communication and

advocacy, informs and supports research and provides a catalyst for
innovation. New areas of work include the use of digital technologies
for behavior change, guidance on policy action across different
settings, effective use of regulatory and fiscal approaches, and
advancing population surveillance of physical activity.

Regular physical activity promotes both mental and physical health in

people of all ages. Yet, today, more than 80% of adolescents and 27%
of adults do not meet WHO’s recommended levels of physical
activity. This affects not only individuals over their life course, but
also places a financial burden on health services and society as a
whole.

WHO’s Global Action Plan on Physical Activity 2018-2030 (GAPPA)

provided recommendations to help countries increase levels of
physical activity within their populations, by developing and
implementing dedicated comprehensive national policies to ensure
safer roads for cycling and walking; accessible opportunities for
active recreation where people live, work and play; and on physical
activity.

Four years after GAPPA the first Global status report on physical
activity charts progress on country implementation of these
recommendations to achieve the global target of a 15% relative
reduction in the prevalence of physical inactivity by 2030.